Heart disease is a leading cause of death in Canada, and what you eat is one of the most powerful tools you have to reduce your risk of developing heart disease and to support your cardiovascular health over time.
This article cuts through the noise and focuses on what the evidence supports.
What Does “Heart Health” Actually Mean?
When we talk about heart health, we are usually talking about reducing the risk of cardiovascular disease (CVD), a broad term that includes heart attack, stroke, heart failure, and related conditions.
Several factors drive cardiovascular risk, including:
High LDL cholesterol (often called "bad" cholesterol)
Low HDL cholesterol (often called "good" cholesterol)
High blood pressure
High triglycerides (a type of fat in the blood, however not related to dietary fat)
Inflammation in blood vessels
Insulin resistance and blood sugar management
All of these are influenced in some way by what you eat.
So Why Does Nutrition Matter?
The connection between diet and heart health is one of the most studied areas in nutrition science. Decades of research, including large cohort studies, randomized controlled trials, and systematic reviews, consistently show that dietary patterns significantly affect cardiovascular outcomes.
What we know:
Dietary fat affects LDL and HDL cholesterol levels
Sodium drives blood pressure
Fibre reduces LDL cholesterol and supports blood sugar management
Omega-3 fatty acids reduce inflammation and triglycerides
Antioxidants in vegetables, fruit, and whole grains reduce oxidative stress in blood vessels
Ultra-processed foods are independently associated with higher cardiovascular risk
The good news is that many of these factors respond to dietary changes, to some degree. Meaningful improvements in cholesterol and blood pressure can be seen within months of changing eating habit.
What Can You Do?
Strategy #1: Follow a Mediterranean-Style Eating Pattern
The Mediterranean diet is the most studied dietary pattern for cardiovascular health and one of the most consistently supported by evidence. The landmark PREDIMED trial showed a 30% reduction in major cardiovascular events in people following a Mediterranean diet compared to a low-fat control diet (Estruch et al., 2013).
A Mediterranean-style pattern includes:
Plenty of vegetables, legumes, and whole grains
Olive oil as the primary fat
Fish and seafood regularly (at least twice a week)
Moderate amounts of dairy, poultry, and eggs
Limited red and processed meat
Fruit for dessert more often than sweets
Strategy #2: Increase Fibre, Especially Soluble Fibre
Soluble fibre binds to cholesterol in the digestive tract and helps remove it from the body, directly lowering LDL cholesterol. The American Heart Association (AHA) recommends 25 to 30 grams of total dietary fibre per day, with a meaningful portion coming from soluble sources (AHA dietary guidelines).
Best sources of soluble fibre:
Oats and oat bran (one of the most effective sources for cholesterol lowering)
Legumes: lentils, chickpeas, black beans, kidney beans
Flaxseed (ground is best)
Apples, pears, citrus fruits
Psyllium husk
Strategy #3: Include Omega-3 Fatty Acids
Omega-3 fatty acids reduce triglycerides and lower inflammation. The AHA recommends two servings of fatty fish per week for cardiovascular health (AHA, 2021).
Fatty fish to include:
Salmon, sardines, mackerel, anchovies and herring
Plant-based omega-3 sources (flaxseed, chia seeds, walnuts) provide a form called ALA, which the body converts to the more active forms (EPA and DHA) at a lower rate. They are still good sources of omega 3 fats to include.
Strategy #4: Reduce Sodium to Support Blood Pressure
High blood pressure is a major driver of cardiovascular risk. Reducing sodium is one of the most direct dietary levers for managing it. Hypertension Canada recommends no more than 2,000 mg of sodium per day for people managing high blood pressure (Hypertension Canada, 2023).
Most sodium comes from processed and restaurant foods, not the salt shaker. Reading labels and cooking more at home are the two most effective strategies.
Strategy #5: Limit Ultra-Processed Foods
Ultra-processed foods (packaged snacks, fast food, processed meats, sugary drinks) are independently associated with higher cardiovascular risk, above and beyond their sodium, saturated fat, or sugar content (Srour et al., 2019). They tend to displace more nutritious foods and are typically low in fibre, protein, and micronutrients.
The goal is not to eliminate them entirely, but perhaps to reduce how central they are in your day-to-day eating.
The Bottom Line
Protecting your heart through nutrition is not about following a perfect diet. It is about building a pattern of eating that includes more fibre, more vegetables, healthy fat and lean protein sources.
At RxFood, our dietitians work with people at all stages of cardiovascular health to build personalized, practical nutrition plans. Whether you are managing existing risk factors or focusing on prevention, we can help you find an approach that works for your life.
This article is for informational purposes only and does not constitute medical advice. Please speak with your healthcare provider about your individual cardiovascular risk factors and appropriate management including medications.