Heart-healthy eating does not depend on a single superfood. The bigger picture is a balanced eating pattern that regularly includes nutrient-rich foods and limits excess sodium, unhealthy fats and heavily processed products.
Foods to emphasize
- Vegetables and fruits.
- Pulses, beans and other nutritious protein sources.
- Whole grains.
- Nuts and seeds without excessive added salt.
- Appropriate portions and a varied diet.
Foods to limit
Large amounts of sodium, sugary drinks and highly processed foods can make a healthy eating pattern harder to maintain. WHO recommends less than 5 grams of salt per day for adults. WHO sodium reduction guidance explains why.
Related reading: Metabolic health and cardiovascular risk.
More heart-health resources are available from the World Heart Federation.
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Health note: Dietary needs can differ with diabetes, kidney disease, allergies and other conditions.
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