Cardiovascular disease is #1 cause of death globally. Diet reduces risk 80% per INTERHEART study. Key: LDL reduction, blood pressure, inflammation, endothelial function.
Top Foods
| Food | Why | Do | Don't |
|---|---|---|---|
| Salmon | EPA/DHA reduce triglycerides 15-30% and cardiovascular mortality. Anti-arrhythmic — stabilizes heart cell membranes. AHA: 2 servings fatty fish/week. | 2-3x/week (100-150g) | Do not deep-fry — oxidizes omega-3 |
| Oats | Beta-glucan (3g/day) reduces LDL 5-10% by binding bile acids. FDA-approved heart health claim. | 40-60g dry/day | Avoid instant flavored packets — added sugar negates benefit |
| Olive Oil | PREDIMED trial: 4 tbsp EVOO/day reduced CV events 30%. Polyphenols improve endothelial function. | 3-4 tbsp/day cold use | Do not heat to smoking — damages polyphenols |
| Walnuts | ALA + arginine (NO precursor) + melatonin. 30g/day improved endothelial function. | 30g/day (~7 halves) | Do not exceed 50g — calorie-dense |
| Dark Chocolate | Flavonoids improve endothelial function, reduce BP 2-4 mmHg, inhibit platelet aggregation. | 20-40g/day 85%+ | Milk chocolate negates benefits |
⚠️ Avoid/Limit
trans fatsfried foodsprocessed meatsugarexcess saltalcohol excess
💊 Supportive Supplements
omega-3 · coq10 · magnesium · vitamin-k2 · garlic-extract