Healthy eating and heart health
Heart disease is the world's number one killer, and diet is one of the strongest levers we have to prevent it.
5 min read
deaths a year from cardiovascular disease (WHO)
salt a day recommended by WHO
a handful of unsalted nuts a day is a heart-friendly snack
fish a week, ideally oily fish, is commonly advised
How food affects your heart
Diet influences blood pressure, cholesterol, blood sugar and body weight — the main drivers of heart attacks and strokes. Too much salt raises blood pressure; too many saturated and trans fats raise harmful LDL cholesterol.
Foods that protect
Vegetables, fruit, legumes, whole grains, nuts, olive oil and fish are linked to lower heart risk. The Mediterranean and DASH eating patterns, both built on these foods, have strong evidence for heart health.
Foods to limit
Processed meats, salty snacks, fried foods, pastries and sugary drinks. Check labels: a food with more than 1.5 g salt per 100 g is considered high in salt in many countries.
Sources: WHO fact sheets; Global Burden of Disease study (The Lancet, 2019). General information, not medical advice.
