While genetics and an array of lifestyle factors have a large role to play in the development of cardiovascular disease (CVD), one of the most significant contributors to the prevention and management of CVD is our diet.1 What we eat may help to reduce our risk of developing CVD, and may also play a crucial role in managing the condition after diagnosis.2
The Role of a Heart-Healthy Diet in Cardiovascular Disease Prevention
It is no secret that diet plays an important role in maintaining good overall health, and the cardiovascular system is no exception – the foods we consume daily can influence our heart health. For example, foods that are high in saturated fats and trans fats, such as butter, cheese, and fatty cuts of meat, can increase levels of low-density lipoprotein cholesterol (LDL-C), often referred to as ‘bad cholesterol’, which can lead to atherosclerosis – a build-up of plaque in the arteries which is the dominant cause of CVD.3,4
While some dietary choices may increase the risk of CVD, more healthy selections may help to offer a protective shield against CVD. Individuals who adhere to more healthy eating patterns, consisting of a higher intake of whole grains, vegetables, fruits, legumes, and nuts, and lower intakes of red and processed meats, have a 14–21% lower risk of developing CVD when compared to those who did not adhere to healthy eating patterns.2
It is no secret that diet plays an important role in maintaining good overall health, and the cardiovascular system is no exception – the foods we consume daily can influence our heart health. For example, foods that are high in saturated fats and trans fats, such as butter, cheese, and fatty cuts of meat, can increase levels of low-density lipoprotein cholesterol (LDL-C), often referred to as ‘bad cholesterol’, which can lead to atherosclerosis – a build-up of plaque in the arteries which is the dominant cause of CVD.3, 4
While some dietary choices may increase the risk of CVD, more healthy selections may help to offer a protective shield against CVD. Individuals who adhere to more healthy eating patterns, consisting of a higher intake of whole grains, vegetables, fruits, legumes, and nuts, and lower intakes of red and processed meats, have a 14–21% lower risk of developing CVD when compared to those who did not adhere to healthy eating patterns.1
Dietary Patterns Proven to Support Heart Health
When considering a CVD diet, the focus should be on overall eating patterns rather than single nutrients. Balanced, whole-food-based diets have repeatedly been shown to improve cardiovascular outcomes.5 Two evidence-based dietary approaches have emerged as particularly beneficial for heart health: the Mediterranean-style diet and the DASH diet.
Mediterranean-Style Diet: Traditional Wisdom for Modern Heart Health
The Mediterranean-style diet draws inspiration from the traditional eating patterns of countries bordering the Mediterranean Sea, including Greece, Italy, and Spain.6 This dietary approach has been extensively studied and consistently shows remarkable benefits for cardiovascular health.7
Key Components6
- High consumption of fruits, vegetables, whole grains, legumes, and nuts
- Olive oil as the primary source of healthy fats
- Moderate intake of fish and poultry (at least twice weekly)
- Low to moderate consumption of dairy products, primarily cheese and yoghurt
- Limited red meat intake
- Moderate wine consumption with meals (optional)
How It Supports Heart Health
The Mediterranean-style diet works through multiple mechanisms to protect your heart. Eating plenty of fruits, vegetables, and whole grains provides essential fibre and antioxidants, that help combat inflammation throughout the body.7 Olive oil, rich in monounsaturated fats and polyphenols, helps improve cholesterol levels by raising high-density lipoprotein cholesterol (HDL-C, or ‘good cholesterol’) whilst lowering harmful low-density lipoprotein cholesterol (LDL-C).7 The omega-3 fatty acids found in fish help reduce triglycerides and blood pressure whilst decreasing the risk of irregular heart rhythms.7 Studies across Europe have demonstrated that adherence to this dietary pattern can reduce the risk of coronary events by up to 30%, improve lipid profiles, and significantly lower markers of inflammation associated with heart disease.8
DASH Diet: A Scientifically Designed Approach to Heart Protection
The DASH (Dietary Approaches to Stop Hypertension) diet was originally developed by researchers to combat high blood pressure, but its benefits extend far beyond hypertension management to support overall cardiovascular health.9
Key Components10
- High intake of fruits (4–5 servings daily) and vegetables (4–5 servings daily)
- Whole grains (6–8 servings daily)
- Low-fat or fat-free dairy products (2–3 servings daily)
- Lean meats, poultry, and fish (no more than 6 servings daily)
- Nuts, seeds, and legumes (4–5 servings weekly)
- Limited intake of sodium (ideally less than 2,300 mg daily, or 1,500 mg for greater blood pressure reduction)
- Minimal consumption of sweets, added sugars, and red meat
How It Supports Heart Health
The DASH diet’s cardiovascular benefits are well-documented and multifaceted. By significantly reducing sodium intake whilst increasing potassium, calcium, and magnesium through nutrient-rich foods, this diet effectively lowers blood pressure.11 High blood pressure is a major risk factor for heart attacks and strokes, so this reduction alone provides substantial protection.12 Beyond blood pressure control, the DASH diet can help reduce LDL cholesterol levels, can support healthy weight management, and decreases inflammation.9 The emphasis on whole foods provides abundant antioxidants and nutrients that can support the endothelium (the inner lining of blood vessels), improving overall vascular function. Research shows that following the DASH diet can reduce the risk of cardiovascular disease by approximately 20% and stroke risk by up to 29%.13
Combining the Best of Both Approaches
Whilst both diets have distinct characteristics, they share fundamental principles: emphasising whole, minimally processed foods; prioritising plant-based ingredients; and limiting unhealthy fats, excess sodium, and refined sugars. Many individuals find success by incorporating elements from both dietary patterns, creating a personalised approach that suits their lifestyle whilst maximising cardiovascular benefits.14
Working Together for a More Holistic Future in Cardiovascular Health
At Daiichi Sankyo Europe, we understand the value of preventing and managing CVD following a diagnosis, and the role that we play in our mission to improve patient outcomes. We are exploring how a more holistic approach to CVD care can and should be implemented across Europe. We published a report exploring the potential of a more holistic approach to CVD care, which you can read, here.
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References
Pallazola VA, Davis DM, Whelton SP, Cardoso R, Latina JM, Michos ED, Sarkar S, Blumenthal RS, Arnett DK, Stone NJ, Welty FK. A Clinician’s Guide to Healthy Eating for Cardiovascular Disease Prevention.
Widmer RJ, Flammer AJ, Lerman LO, Lerman A. The Mediterranean Diet, its Components, and Cardiovascular Disease.
Schwingshackl L, Christoph M, Hoffmann G. Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms.
Diab A, Dastmalchi LN, Gulati M, Michos ED. A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now?
Challa HJ, Ameer MA, Uppaluri KR. DASH Diet To Stop Hypertension.
National Heart, Lung, and Blood Institute (NHLBI). DASH Eating Plan.
Rizkalla SW. DASH Diet: A Review of Its Scientifically Proven Hypertension Reduction and Health Benefits.