7 Diet Strategies to Reduce the Risk of Heart Disease

October 11, 2025 •

2 min read

According to the World Health Organization, an estimated 1.89 million deaths each year are associated with consuming too much sodium alone. Learning what are 7 diet strategies to reduce the risk of heart disease can provide a powerful defense against this statistic. Focusing on what you eat is a crucial, modifiable step toward protecting your long-term cardiovascular wellness.

Quick Summary

This guide outlines seven key dietary strategies for reducing cardiovascular risk, focusing on balanced nutrition, portion control, whole foods, and limiting unhealthy fats, sodium, and added sugars. It explores how these eating habits can positively impact heart health.

Key Points

Embrace Plant-Based Foods: Increase intake of fruits, vegetables, legumes, and whole grains to boost fiber, vitamins, and antioxidants for better heart health.
Choose Healthy Fats: Swap saturated and trans fats found in processed foods and fatty meats with monounsaturated and polyunsaturated fats from olive oil, avocados, nuts, and fatty fish.
Reduce Sodium Intake: Limit salt and high-sodium processed foods to help manage blood pressure, using herbs and spices for flavor instead.
Limit Added Sugars: Minimize consumption of sugary drinks and sweets to prevent weight gain and reduce the risk of type 2 diabetes, both linked to heart disease.
Control Portion Sizes: Be mindful of serving sizes to maintain a healthy weight, which is a key factor in preventing cardiovascular disease.
Select Lean Protein Sources: Favor plant-based proteins like beans and lentils, as well as lean poultry and fish, over fatty or processed red meats.
Adhere to Established Diets: Consider following structured eating plans like the Mediterranean or DASH diet, which are backed by research for their cardioprotective benefits.

1. Embrace a Plant-Forward Approach with Fruits and Vegetables

Eating plenty of vegetables and fruits is a cornerstone of a heart-healthy diet. These foods are rich in vitamins, minerals, fiber, and antioxidants that protect against heart disease and lower LDL cholesterol. Incorporate fresh, frozen, or low-sodium canned produce into meals and snacks.

2. Prioritize Whole Grains over Refined Grains

Whole grains offer fiber and nutrients beneficial for heart health and blood pressure control. Replace refined grains with options like whole-wheat bread and pasta, brown rice, oatmeal, quinoa, barley, and buckwheat to improve your diet.

3. Choose Lean and Plant-Based Proteins

Opting for leaner protein sources reduces intake of saturated fat and cholesterol. Excellent choices include legumes, nuts, and fatty fish like salmon and mackerel, which provide protein, fiber, and omega-3 fatty acids. Choose low-fat or fat-free dairy products.

4. Limit Unhealthy Fats and Choose Healthy Alternatives

Saturated and trans fats elevate blood cholesterol and increase coronary artery disease risk. Replace them with monounsaturated fats from olive and canola oils, avocados, nuts, and seeds, or polyunsaturated fats from fatty fish, walnuts, and flaxseed.

5. Reduce Sodium Intake

High sodium intake contributes significantly to high blood pressure, a major heart disease risk factor. Minimize salt use and be aware of sodium in processed foods, which are a primary source. Use herbs and spices for flavor, choose fresh foods, and select low-sodium products.

6. Control Portion Sizes

Managing portion sizes helps control calorie intake and prevent weight gain, reducing heart disease risk. Use smaller plates and practice mindful eating.

7. Minimize Added Sugars

Excessive added sugars can lead to weight gain and increase type 2 diabetes risk, negatively impacting heart health. Limit sugary drinks, desserts, and snacks, making room for nutrient-dense whole foods.

A Comparison of Heart-Healthy Diets


Feature	Mediterranean Diet	DASH Diet	Plant-Based Diet
Focus	Whole foods, healthy fats, fish	Low sodium, nutrient-rich	Primarily plant foods, minimal animal products
Key Foods	Fruits, vegetables, whole grains, olive oil, legumes, nuts, seafood	Fruits, vegetables, whole grains, lean protein, low-fat dairy	Fruits, vegetables, whole grains, legumes, nuts, seeds
Fat Emphasis	Monounsaturated fats (olive oil) and Omega-3s	Low in saturated and trans fats	Healthy unsaturated fats from plants
Protein Sources	Fish, poultry, legumes, nuts	Lean meat, poultry, fish, beans, nuts, low-fat dairy	Legumes, nuts, seeds, some fish or eggs depending on specific diet
Main Goal	Reduce heart disease risk, improve cholesterol	Lower blood pressure	Lower CVD risk, improve cholesterol

Conclusion

Adopting a heart-healthy diet focused on whole foods, proper portion sizes, and limiting unhealthy fats, sodium, and added sugars is a sustainable strategy to reduce heart disease risk. Consider combining these dietary changes with physical activity and stress management. Consulting a healthcare provider can offer personalized advice. Consistent dietary improvements contribute significantly to lasting cardiovascular health.

American Heart Association: Healthy Eating

Frequently Asked Questions

The best fats are unsaturated fats, which include monounsaturated and polyunsaturated fats. These can be found in olive oil, avocados, nuts, seeds, and fatty fish like salmon and mackerel. They help lower 'bad' LDL cholesterol levels when used to replace saturated and trans fats.

Fiber, especially soluble fiber found in oats, beans, and fruits, can help lower cholesterol by preventing your body from absorbing some of the cholesterol in your food. It also helps with weight management by increasing feelings of fullness and can contribute to lower blood pressure.

No, both sea salt and regular table salt contain similar amounts of sodium and have similar effects on blood pressure. The key to protecting your heart is to reduce your total sodium intake, regardless of the salt source.

Not necessarily. While focusing on plant-based whole foods is beneficial, many processed plant-based meat alternatives can be high in sodium, added sugars, and saturated fats. Always check the nutrition labels to ensure they are low in these unhealthy components.

To reduce added sugars, minimize consumption of sugary drinks, and be cautious of sweets and snacks. Opt for water, and choose nutrient-rich whole foods like fruits to satisfy sweet cravings. Reading food labels for ingredients like high-fructose corn syrup is also key.

The American Heart Association recommends eating at least two servings of fatty fish per week, such as salmon, mackerel, or tuna, to get enough heart-healthy omega-3 fatty acids. These can help lower triglycerides and reduce the risk of arrhythmias.

The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan designed primarily to lower high blood pressure. It emphasizes nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins while limiting high-sodium and high-fat foods, which collectively benefit overall heart health.