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HEART HEALTHY DIET
The "Put Your Cardiologist Out of Work" Diet
There are several diets that can help lower your risk of heart disease.
Figuring out what to eat can be confusing, so we've combined the best parts of these diets for you.
The term "Mediterranean Diet" refers to a dietary pattern that is common in olive-growing regions around the Mediterranean Sea.
Studies have found that following a Mediterranean diet can decrease the risk of heart attack, stroke, or death from cardiovascular causes by as much as 30%. Moreover, this diet has been linked to a lower incidence of cancer, Parkinson's disease, and Alzheimer's disease.
The main components of a Mediterranean Diet include:
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High in fruits, vegetables, whole grains, legumes, nuts, and seeds.
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Extra-virgin olive oil as the primary source of fat.
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Low-to-moderate amounts of fish, poultry, and dairy products.
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Minimal red meat and alcohol.
The "Put Your Cardiologist Out of Work" Diet
GRAINS
6 to 8 servings a day
Examples of 1 serving of grains:
◦ 1 slice of whole grain bread
◦ ½ cup of cooked wild rice or whole grain pasta
◦ ½ cup of dry cereal
◦ ½ cup of cooked oatmeal or other cooked cereal
◦ 1 small whole grain tortilla
◦ ½ a large English muffin or bagel
Grains are foods like bread, cereal, rice, and pasta. It's better to choose whole grains over refined grains because they have more fibre, more nutrients, and don't raise your blood sugar as quickly. For better choices, choose brown rice, whole-wheat pasta, and whole-grain bread. Look for products labeled "100% whole grain" or "100% whole wheat."
Foods with a lot of viscous soluble fibre (at least 10 grams) can help reduce your LDL (bad) cholesterol by 5-10%. Some examples of foods with this kind of fibre include oats, barley, psyllium (found in Metamucil, Kellogg's All-Bran Bran Buds cereal, or Nature's Path Smart Bran cereal), glucomannan (taken as a supplement in pill form), or chia seeds.
VEGETABLES
4 to 5 servings a day
Examples of 1 serving of veggies:
◦ 1 cup of raw leafy greens
◦ ½ cup of chopped raw vegetables
◦ ½ cup of cooked vegetables
◦ 1 small tomato or 7-8 cherry tomatoes
◦ ½ a medium bell pepper
◦ ½ cup of vegetable smoothie
Vegetables are super healthy because they are full of fibre, vitamins, minerals and polyphenols. They're not just a side dish -- you can make them the main part of your meal by mixing them with brown rice or whole-wheat noodles. Fresh or frozen vegetables are both healthy choices. If you buy canned or frozen veggies, look for ones that say "no salt added" on the label.
To eat more veggies, try to be creative. If you're making a stir-fry, use less meat and more vegetables. Try to choose vegetables that have a lot of fibre, like broccoli, okra, sweet corn, carrots, avocado, spinach, brussels sprouts (cooked), sweet potato, green beans, and winter squash.
FRUITS
4 to 5 servings a day
Examples of 1 serving of fruit:
◦ 1 medium-sized apple, banana, orange, or pear
◦ ½ cup of fresh, frozen, or canned fruit.
◦ ½ cup grapefruit
◦ 8 strawberries
◦ 1 cup of sliced or chopped melon
Fruits are full of fibre, vitamins, and minerals, just like vegetables. They are low in fat, except for coconuts. It's good to eat a serving of fruit at meals or as snacks. You can also have fresh fruits as a dessert with a bit of 0-2% Greek yogurt on top. It's best to keep the peels on when they are edible. Apple, pear, and fruits with pits have healthy nutrients and fibre in their peels. If you eat canned fruit, select options packed in water and those with no added sugar. Try to avoid fruit juices.
TREE NUTS, PEANUTS, AND SEEDS
3 to 7 servings a week
Examples of 1 serving of nuts:
◦ 1/3 cup of nuts
◦ 28 peanuts
◦ 23 almonds
◦ 18 cashews
◦ 20 hazelnuts
◦ 14 halves of pecans
◦ 10-12 macadamia nuts
◦ 14 walnut halves
◦ 2 tablespoons of seeds
Fruits are full of fibre, vitamins, and minerals, just like vegetables. They are low in fat, except for coconuts. It's good to eat a serving of fruit at meals or as snacks. You can also have fresh fruits as a dessert with a bit of 0-2% Greek yogurt on top. It's best to keep the peels on when they are edible. Apple, pear, and fruits with pits have healthy nutrients and fibre in their peels. If you eat canned fruit, select options packed in water and those with no added sugar. Try to avoid fruit juices.
LEGUMES
at least 3 servings a week
Example of 1 serving:
◦ ½ cup of cooked beans or peas
Peas, beans, and lentils are really good for you because they are good sources of viscous fibres and plant protein. Black beans, navy beans, pinto beans, chickpeas and soybeans (edamame) contain the most viscous fibre.
Eating soy protein can help lower LDL cholesterol and reduce the risk of heart disease and stroke. Soy products are a great alternative to meat because they have all the amino acids your body needs to make a complete protein, just like meat. It's recommended that you try to eat 50 grams of soy protein every day. Some examples of soy products are extra firm tofu, silken tofu (which can be added to smoothies), tempeh, edamame, soybean burgers, soy yogurt, or soy milk.
FATS AND OILS
4 servings a day
Extra-virgin olive oil should be your main culinary fat. Try extra-virgin olive oil as a healthy replacement for butter or margarine. Try dipping whole-grain bread in flavored olive oil with or without balsamic vinegar for a tasty snack. Use extra-virgin olive oil in cooking at low heat. If you need to cook at higher heat, use avocado oil or canola oil instead. Aim for 4 tablespoons of extra-virgin olive oil per day.
Saturated fat and trans-fat are the main culprits that increase your risk of atherosclerotic heart disease. You can reduce your intake of saturated fat by limiting your consumption of animal products like meat, butter, cheese, whole milk, cream, and eggs. Avoid using lard, solid shortenings, palm oil, and coconut oil as much as possible. Trans-fat is found in many processed foods like crackers, baked goods, and fried foods. You don’t have to avoid these foods, just read the labels on these foods, margarine, and salad dressing to find the ones that have the least saturated fat and no trans-fat.
DAIRY
2 to 3 servings a day
Examples of 1 serving of dairy:
◦ 1 cup of skim or 1% milk
◦ 1 cup of 0%-2% yogurt
◦ 1½ ounces (42 grams) cheese.
Include varieties with 22% milk fat or less
Dairy products like milk, yogurt, and cheese are important sources of calcium, vitamin D, and protein. However, these foods can contain higher amounts of saturated fat and sodium. Selecting a variety of dairy with 2-3 servings per day will help you obtain the right balance of nutrients from these foods.
LEAN MEAT, POULTRY AND FISH
2 to 3 servings a day
It's a good idea to reduce the amount of meat you eat. Keep portions small – the size of a deck of cards.
Eating less meat also allows more room for vegetables in your diet, which is a great way to boost your overall health.
It's recommended that you switch from eating red meat to fish and poultry. Aim to eat fish 2 or 3 times per week, especially heart-healthy types that are high in omega-3 fatty acids like salmon, herring, and tuna. Other healthy choices include fresh or water-packed tuna, salmon, trout, mackerel, anchovy, herring, and sardines. Grilled fish is a tasty option that requires minimal cleanup. Avoid fried fish, unless it's sautéed in a small amount of canola oil.
Avoid high-fat meats like sausage and bacon. Trim away any visible fat or skin from poultry and meat, and then bake, broil, grill, or roast it instead of frying it in fat.
SWEETS AND BAKED GOODS
at most 5 servings a week
Enjoy sweets in moderation by limiting your portions. An ideal serving size includes 1 tablespoon of sugar, 1 tablespoon of jelly/jam, ½ cup of sorbet, or ½ cup of lemonade. Reducing added sugar is crucial as it lacks nutrients and can lead to weight gain. To curb sweet cravings, consider increasing foods rich in fibre and protein as this helps to reduce the intensity of cravings.
ALCOHOL
0-2 servings per week
A standard drink is:
◦ 341 ml (12 oz) beer/cooler/cider
◦ 142 ml (5 oz) glass of wine
◦ 43 ml (1.5 oz) shot of spirits such as
whisky, vodka, or gin.
Previously, it was thought that having a glass of red wine with dinner might benefit your heart. However, recent research indicates that consuming any type of alcohol, whether it's wine, beer, cider, or spirits, can be detrimental to your health. The more alcohol you consume, the more likely you are to experience negative consequences. That's why it's best to limit how much you drink.
Canada's Guidance on Alcohol and Health, which was released in January 2023, gives advice on the risks associated with alcohol use. There's a range of risks, depending on how much you drink:
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Not drinking alcohol has health benefits such as improved sleep and overall health.
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Limiting alcohol consumption to 2 standard drinks or less per week is unlikely to cause harm.
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3-6 standard drinks per week raises the risk of certain cancers (breast or colon).
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7 or more standard drinks per week significantly increases the risk of heart disease or stroke.
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Each additional drink raises the risk of alcohol-related consequences. Having more than 2 standard drinks at a time increases the risk of harm to oneself and others, including injuries or violence.
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There is no safe amount of alcohol to drink if pregnant or trying to conceive. It is safest not to consume alcohol while breastfeeding.
Reducing alcohol consumption is beneficial for overall health, regardless of the amount consumed.
SPICE IT UP
Herbs and spices not only add flavour, but they also contain beneficial nutrients to support good health. Opting for herbs and spices to season meals instead of salt is a smart choice for both your taste buds and your body. Consider trying turmeric, ginger, garlic, cayenne, paprika, cumin, green onion, cilantro, parsley, mint, lemon, lime, and dill.
GREEN TEA
Studies have found that consuming green tea may lead to a decrease of 0.14 to 0.20 in LDL cholesterol levels. While this may not be a significant reduction, every small amount can make a difference.