Balance energy and portions
Adjust portions to physical activity and health goals; aim for a sustainable body weight rather than a short-term restrictive diet.
CARDIOVASCULAR HEALTH
Healthy eating
starts with everyday choices.
A balanced, sustainable and predominantly plant-based approach that supports long-term heart and vascular health.
OVERALL PATTERN
A sustainable pattern for lifelong vascular health
Nutrition should be considered together with physical activity, sleep, smoking and other risk factors. The goal is a consistent dietary pattern, not one “superfood” or supplement.
8 CORE PRINCIPLES
Practical recommendations for everyday life
Vary vegetables and fruit
Choose different colours and minimally processed options each day.
Prefer whole grains
Use whole-grain and high-fibre choices in amounts suitable for your energy and glucose needs.
Choose healthy protein sources
Prioritise legumes, fish, unsalted nuts and suitable portions of poultry, lean meat or fermented dairy.
Improve fat quality
Prefer extra-virgin olive oil and other unsaturated plant oils over butter, margarine and tropical fats.
Reduce ultra-processed foods
Limit added sugar, sugary drinks, processed meat and high-sodium packaged foods.
Make water the main drink
If you do not drink alcohol, do not start for heart health. Individual fluid limits may apply in heart or kidney failure.
Combine nutrition with movement
When clinically safe, work towards regular aerobic activity plus strength and balance exercise.
DAILY PLAN
A practical meal pattern
Breakfast
Unsweetened tea, vegetables, olives, suitable portions of cheese or yoghurt/kefir and unsalted nuts may be used. Keep honey and dried fruit portions small.
Main meals
Start with salad or vegetables, add legumes, fish, poultry or a suitable portion of lean meat, and choose whole grains according to individual needs.
Snack
Choose unsweetened yoghurt, a small handful of unsalted nuts or a fibre-rich fruit. If you use warfarin, keep vitamin K intake consistent.
CHOOSE MORE OFTEN
Heart-friendly options
- Extra-virgin olive oil and measured unsaturated plant oils
- Leafy vegetables and fruit of different colours
- Lentils, chickpeas, beans and other legumes
- Fish, seafood and suitable portions of lean poultry or meat
- Unsweetened yoghurt, kefir and other fermented foods
- High-fibre vegetables, fruit and whole grains
LIMIT
Choose less often
- White bread, refined flour products, pastries and sweets
- Sugary drinks and ultra-processed snacks
- Butter, margarine, animal fat and deep-fried foods
- Excess salt, processed meat and high-sodium packaged foods
- Large portions of refined grains and potatoes
- Alcohol and tobacco products
IMPORTANT
Ask Your PhysicianNutrition should be individualised
People with diabetes, kidney disease, heart failure, food allergy, pregnancy or special medicine use may need a different plan. Do not use vitamins, minerals, omega fatty acids, probiotics or other supplements as treatment without professional advice.
PROF. DR. SINAN ALTAN KOCAMAN