What three diet changes should you make if you are at high risk of cardiovascular disease?

October 22, 2025 •

4 min read

According to the World Health Organization, unhealthy diet and lack of physical activity are leading global risks to health. If you are at high risk of cardiovascular disease, proactively changing your eating habits is crucial. Understanding what three diet changes should you make if you are at high risk of cardiovascular disease can significantly lower your risk of a heart attack, stroke, or other major heart problems.

Quick Summary

Individuals at high risk for cardiovascular disease should focus on three key dietary shifts: dramatically reducing saturated and trans fats, minimizing sodium intake, and building meals around whole, unprocessed plant-based foods. These changes help manage cholesterol, blood pressure, and inflammation.

Key Points

Reduce saturated and trans fats: Eliminate trans fats and strictly limit saturated fats from processed meats, butter, and full-fat dairy to lower harmful LDL cholesterol.
Increase healthy unsaturated fats: Incorporate healthy fats found in fish (omega-3s), olive oil, nuts, seeds, and avocados to help reduce cholesterol levels and inflammation.
Minimize sodium intake: Limit salt to no more than 2,300 mg per day by avoiding processed foods and flavoring meals with herbs and spices instead of salt.
Prioritize whole foods over processed: Build your diet around nutrient-dense, whole foods like fruits, vegetables, whole grains, and legumes to boost fiber and antioxidant intake.
Follow established dietary patterns: Consider adopting scientifically-backed eating plans like the Mediterranean or DASH diets, which emphasize whole, plant-based foods and help manage blood pressure.
Choose lean protein sources: Replace red and processed meats with lean poultry, fish, and plant-based proteins like beans and lentils.

The Foundation of a Heart-Healthy Diet

For those at a heightened risk of cardiovascular disease (CVD), dietary changes are one of the most effective non-pharmacological interventions. The focus moves from simply a 'diet' to a comprehensive, heart-protective eating pattern. Several well-regarded eating plans, such as the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, exemplify these principles by emphasizing whole, plant-based foods while strictly limiting unhealthy fats, added sugars, and sodium. Adopting these changes can reduce blood pressure and cholesterol, decrease inflammation, and support healthy weight management.

1. Drastically Reduce Unhealthy Fats

One of the most impactful changes to make is reducing your intake of saturated and trans fats. Unhealthy fats, particularly trans fats, are known to raise LDL (bad) cholesterol and lower HDL (good) cholesterol, leading to a buildup of plaque in the arteries. Saturated fats, primarily from animal products, also contribute to increased cholesterol levels. The American Heart Association (AHA) recommends that saturated fat should account for less than 10% of your daily energy intake, and industrially produced trans fats should be eliminated entirely.

Instead of relying on these damaging fats, you should prioritize healthy, unsaturated fats.

Prioritize Unsaturated Fats: These are found in plant-based sources and fish. Monounsaturated fats are found in olive oil, canola oil, and avocados, while polyunsaturated fats are found in sunflower, corn, and soy oils.
Increase Omega-3s: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, herring), walnuts, and flaxseeds, have anti-inflammatory properties and can help lower triglycerides. The AHA recommends eating two servings of fatty fish per week.
Choose Lean Proteins: When consuming meat, opt for lean, unprocessed cuts of skinless poultry. Replace fatty red and processed meats, such as bacon, sausage, and deli meats, with plant-based protein sources like legumes, nuts, and seeds.

2. Sharply Decrease Sodium (Salt) Intake

Excessive sodium intake is a major contributor to high blood pressure, a primary risk factor for CVD. High sodium consumption forces your body to retain fluid, which increases blood volume and puts extra strain on your heart and blood vessels. The AHA recommends a daily sodium intake of no more than 2,300 mg (about one teaspoon of salt), with an ideal limit of 1,500 mg per day for most adults.

To achieve this reduction, focus on the following strategies:

Cook at Home More Often: The vast majority of sodium in most diets comes from packaged, processed, and restaurant foods. Preparing your own meals allows for complete control over the amount of salt added.
Read Food Labels: Carefully check the nutrition facts on packaged goods and opt for low-sodium or 'no-salt-added' versions. Be aware that items labeled 'reduced sodium' can still have a significant salt content.
Use Herbs and Spices: Flavor your food with natural alternatives to salt. Herbs, spices, garlic, onion, and citrus juice can add rich flavor without the need for sodium.

3. Build Your Diet Around Whole, Unprocessed Foods

This change involves shifting your dietary pattern away from ultra-processed foods—those high in refined grains, added sugars, and unhealthy fats—toward a whole-food, plant-based approach. Whole grains contain more fiber, vitamins, and minerals than refined grains, and fiber helps manage cholesterol and blood pressure. Increasing your intake of fruits, vegetables, and legumes provides essential antioxidants and nutrients that protect against inflammation and cellular damage, both of which contribute to heart disease.

Comparison of Dietary Choices for Heart Health


Feature	Healthy Choice (Protective)	Unhealthy Choice (Risky)
Fats	Olive oil, avocados, fish, nuts, flaxseed	Butter, lard, coconut oil, trans fats from baked goods
Grains	Whole-wheat bread, oats, brown rice, quinoa	White bread, sugary cereals, pastries, white rice
Protein	Salmon, lentils, chickpeas, skinless poultry, nuts	Processed meats (hot dogs, bacon), red meat, fatty cuts
Sodium	Fresh and frozen vegetables, herbs, spices	Canned soups, fast food, frozen dinners, deli meats
Sweets	Fresh or dried fruits, small amounts of dark chocolate	Sugar-sweetened beverages, candy, cakes, cookies

Putting it all Together

To transition your diet, start with small, manageable steps. Instead of attempting a complete overhaul at once, replace one or two unhealthy food choices with heart-healthy alternatives each week. Consider a diet that aligns with established, evidence-based plans like the Mediterranean or DASH diets. The Mediterranean diet, for example, emphasizes plant-based foods, healthy fats from olive oil, moderate fish and poultry, and limited red meat. It has been shown to reduce cardiovascular risk significantly.

Conclusion

For individuals at a high risk of cardiovascular disease, making intentional, long-term changes to diet is a powerful step toward a healthier future. By focusing on three key areas—eliminating unhealthy fats, minimizing sodium, and prioritizing whole, unprocessed foods—you can directly influence your blood pressure, cholesterol, and overall heart health. Starting with gradual, sustainable changes is the most effective approach to establishing new habits and reaping the lifelong benefits of a heart-protective diet. Combining these nutritional shifts with regular physical activity and other healthy lifestyle choices can dramatically reduce your risk of a cardiovascular event.

For more evidence-based information on improving cardiovascular health through nutrition, consult reliable medical sources such as the American Heart Association.

Frequently Asked Questions

Trans fats are a type of unsaturated fat that is particularly harmful to heart health because they can raise LDL ('bad') cholesterol and lower HDL ('good') cholesterol. Industrially produced trans fats, found in many processed foods, baked goods, and fried items, should be avoided entirely.

For most adults, the ideal daily sodium limit recommended by the American Heart Association is no more than 1,500 milligrams, though many guidelines suggest a maximum of 2,300 milligrams per day. Much of this salt is hidden in packaged and processed foods.

To reduce your sodium intake, replace salt with flavorful herbs, spices, citrus juice, and vinegars. Cooking at home more frequently also allows you to control exactly how much salt is added to your food.

Good sources of unsaturated fats include olive oil, canola oil, avocados, and nuts (monounsaturated fats). Fish, such as salmon and mackerel, and seeds, like flaxseed, are rich in polyunsaturated fats, including beneficial omega-3s.

Yes, whole grains are significantly better for heart health than refined grains. Whole grains contain fiber, which helps lower cholesterol and improve digestion, while refined grains are stripped of these beneficial components.

If you eat meat, you should choose lean, unprocessed options like skinless poultry and fish, while limiting or replacing red and processed meats. Plant-based proteins like legumes and nuts are healthier alternatives that reduce heart disease risk.

Start with small, manageable changes rather than trying to do everything at once. For example, replace one serving of red meat per week with fish or legumes, or start flavoring your food with herbs instead of salt. Cooking at home is one of the most effective starting points.