A Protective Diet to Reduce The Risk of Cardiovascular Disease

Updated: Nov 8, 2020

What is cardiovascular disease? Cardiovascular disease (CVD) is responsible for over 17.9 million related deaths every year. In the medical community, cardiovascular disease is an umbrella term that’s used to describe a wide range of illnesses, including coronary artery disease, peripheral artery disease, and stroke.

CVD is the result from irreversible clogging of a main artery. The blockage creates an obstacle for normal blood flow that prevents the nutrient rich fluid from reaching the organs and tissues that sustain life. which depriving them of oxygen and nourishment.

Depending on the affected organ, the patient could develop:

  • Myocardial infarction (i.e., heart attack)

  • Stroke

  • Ischemic limb

Preventable lifestyle factors of heart disease.

Plaque buildup thickens and stiffens artery walls, which can inhibit blood flow through your arteries to your organs and tissues. Atherosclerosis is also the most common cause of cardiovascular disease. It can be caused by lifestyle choices, such as an unhealthy diet, lack of exercise, being overweight and smoking.

Subsequent factors:

High blood pressure, diabetes, high cholesterol levels and smoking.

Other factors

family history, gender

5 heart-friendly foods to decrease your risk of CVD Omega 3 Omega-3 is a polyunsaturated fatty acid that lowers blood pressure and balances the metabolism of other lipids such as cholesterol and triglycerides.

Because chronic blood hypertension and dyslipidemia are major risk factors for cardiovascular disease, consuming foods that contain omega-3 can reduce the strain on your heart, which eventually reduces the risk of atherosclerosis and ischemia.

Foods that contain omega-3 include:

  • Herring

  • Oysters

  • Mackerel

  • Sardines

  • Salmon

  • Cod liver oil

Omega 6 Many scientific studies showed that omega-6 can reduce LDL (i.e., bad cholesterol) while increasing HDL (i.e., good cholesterol). This fatty acid has similar benefits to omega-3, with more focus on the metabolism of lipids.

Foods that contain omega-6 include:

  • Hemp seeds

  • Peanut butter

  • Safflower oil

  • Sunflower seeds

  • Walnuts

  • Tofu


Omega 6 plant based oils used in commercial food manufacturing have unwittingly exposed the general public to elevated levels of omega 6 creating un unhealthy ratio between omega 6 and omega 3 oils, so caution should be noted if consuming processed foods.

Recipe suggestions

Salmon with creamy cucumber This meal contains olive oil, lemons, cucumbers, Greek yogurt, salmon, and mint leaves. All of these ingredients are incredibly healthy for your heart, as they reduce oxidative stress and promote better blood flow through the coronary artery being a major heart vessel.

Chicken Salad Collard Wrap Chicken salad collard wrap provides the body with the polyunsaturated fatty acids we listed above, as well as some major antioxidants and anti-inflammatory agents.

Eating this meal can improve heart health and reduce the risk of myocardial infarction.

Olive oil carrot muffins The previous meals were designed for lunch and dinner; however, our list wouldn’t be complete without a heart-healthy breakfast.

Replacing butter with olive oil and applesauce is fantastic for your heart since olive oil is loaded in omega-3 and omega-6 fatty acids.

This variation also has fewer triglycerides, which can be damaging to blood vessels when consumed in large quantities.

Takeaway message Cardiovascular disease is a public health problem that takes millions of lives annually. The World Health Organisation (WHO) and the Centres for Disease Control and Prevention (CDC) spend millions to educate people about this illness and the proper ways to prevent it.

Core Nutrition Specialists are standing by to help with any questions on ways to improve your diet to promote heart health.

Our team of specialist dietitians, holistic mind and body therapists, mental health professional and personal trainer are here to help because we are dedicated to your health and wellbeing.

If you are looking for a tailored diet and exercise plan to suit your needs, then contact us now for more information.

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