Across the world, cardiovascular disease leads to nearly a third of all deaths 415. It is clear from solid studies that changing what we eat can help reduce CVD risks, avoid heart events, and improve our overall heart health. It summarizes the newest findings on how people can use dieting to improve heart health.

1.Evidence-Based Dietary Patterns for CVD Prevention
DASH (Dietary Approaches to Stop Hypertension) Diet
Core Principles: Emphasizes that we should eat plenty of fruits (4-5 servings/day), vegetables (4-5 servings/day), whole grains (6-8 servings/day), low-fat dairy products (2-3 servings/day), lean proteins, limit the amount of sodium we eat (2,300 mg/day; 1,500 mg for enhanced benefits), as well as we limited amounts of saturated fats and sweets.
Cardiovascular Benefits:
It can reduce your systolic blood pressure number by up to 8 to 14 mmHg, as similarly to some drugs
It changes blood fats so that triglycerides drop and HDL increases, yet the effect on LDL is not as reliable.
Mediterranean Diet
Core Principles: Try to eat more plant fats (collected in olive oil), 2-3 times of fatty fish per week, nuts, seeds, fruits, vegetables, whole grains, and legumes, as well as some red wine.

Cardiovascular Benefits:
There is a 30% decrease in the risk of major CVD events for high-risk people in the PREDIMED trial.
It ensures that cardiovascular mortality is 21% lower and provides anti-inflammatory perks due to changes in gut bacteria.
For preventing additional heart problems, high-fat diets work much better than low-fat diets and reduce repeated heart attacks by more than 70%.
Mechanisms Helps the endothelium, tackles oxidative stress, and improves the composition of cholesterol particles.

2.Nutrient-Specific Recommendations
Macronutrients
Fats:
Saturated fats from sources such as red meat and butter are considered harmful because they cause our LDL cholesterol to go up. Taking in processed foods (containing trans fats) is the greatest risk factor for CVD.
Swapping 5% of saturated fat calories for monounsaturated (such as olive oil and avocados) or polyunsaturated (omega-3 sourced from fish and walnuts) reduces the risk of heart problems, by around 15-25 percent.
Carbohydrates:
Make sure to pick meals that include whole grains and legumes since they bind to LDL cholesterol and improve how your blood sugar responds to food
Try to avoid consuming much sugar and refined carbs, since they may contribute to rising triglycerides and promotes inflammation.
Proteins Legumes and nuts in the diet may reduce the risk of death from heart disease more than eat meats from animals.
Micronutrients and Electrolytes
Sodium: Taking more than 2,300 mg of sodium daily is connected to hypertension. Every day, reduce your salt intake to 1,500 milligrams if you want your BP to lower with DASH.
Potassium: It neutralizes the effects of sodium and boosts how your blood vessel’s function. This group is a great source: bananas, leafy greens, and potatoes (you need about 4,700 mg per day)
Magnesium/Calcium: You can get them in nuts, seeds, dairy; they regulate the contractions of blood vessel muscles and aid in lowering blood pressure.

3.MICRONUTRIENTS RECOMMENDATIONS
 
Oil sources: The regular use of oil is important because it helps the body’s functions and lowers risks of certain health problems.
Almost 5,000 mg of potassium is necessary every day, and you can find it in bananas, spinach, or potatoes. Potassium plays a role in reducing your BP while addressing the effects of sodium!
For you, high fiber foods and veggies are necessary to ensure good nitric oxide balance, and these are very good for your heart and blood vessels.
From 1,000-1,200 mg of calcium per day, low-fat dairy and leafy greens should be included in your diet because they aid in the shrinking of blood vessels.
Fiber should be eaten in amounts of 25-30 g every day and may be found in oats, beans, and fruits.

4. Food-Specific Recommendations
Beneficial Foods
Eating 5 or more servings of fruits and vegetables daily gives you potassium and other nutrients that fight oxidative stress and stop inflammation.
Fatty fish supplies a lot of omega-3s, 1 serving twice a week can help reduce elevated triglycerides and prevent problems with heart rhythms.
Consuming 30 grams of nuts or seeds every day can reduce LDL cholesterol by 5-10% and make the artery lining work better.
Whole grains: Oats and barley are good choices since they help reduce harmful LDL.
Foods to Limit
Processed Meats: Adding to the risk of CVD can be up to 30% as a result of their sodium, nitrates, and fat content
Find Sugar-Sweetened Beverages in your diet? They may be responsible for weight gain, high blood pressure, and cholesterol problems
These foods are high in sodium, low in good fats, and contain much refined carbohydrate; such foods replace healthier foods.

5. Practical Implementation Strategies
Label Reading Watch out for these things in the Nutrition Facts panel: high sodium, added sugars (included as syrups and sucrose), and trans fats in the form of “partially hydrogenated oils.”
Cooking Modifications:
Swap butter for oils from plants such as olive and canola
Add herbs or spices to your dishes instead of salt and avoid frying by using the broiling or steaming methods
Meal Planning:
An example DASH meal plan has oatmeal with berries for breakfast, a quinoa salad along with various veggies and legumes for lunch, and then baked salmon with roasted sweet potato for dinner.
Make Greek salad for lunch and pair it with olive oil, while your dinner should have lentil soup and whole-grain bread.

 
Conclusion: Key Recommendations
Try to eat from Mediterranean or DASH diets instead of aiming to achieve your needs by adding nutrients to your food.
Instead of eating less, try to eat more fruits, vegetables, and also remember to include whole grains and nuts. Try to consume fatty fish as well as less processed types of food.
Prepare food for patients with extra medical concerns and financial problems in mind.
Taking care of your diet, keeping active, giving up cigarettes, and controlling your stress levels can assist you with multiple issues.