Heart-Healthy Nutrition

Cardiovascular disease, the group of conditions affecting the heart and blood vessels, remains one of the most common causes of death worldwide. Some risk factors, such as age, sex and family history, cannot be changed. Many others can: smoking, physical inactivity, an unbalanced diet, high alcohol intake, poor sleep and ongoing stress. Research consistently shows that people who follow several healthy lifestyle habits together have a markedly lower risk. Nutrition is one of the most practical places to start.

How diet supports heart health

What matters most is your overall eating pattern rather than any single "superfood". A heart-healthy pattern can help your doctor's treatment for high blood pressure, raised LDL cholesterol, high triglycerides and related conditions such as metabolic syndrome. It can also support a healthy body weight, which further reduces strain on the heart. Nutrition works alongside, never instead of, the medication and follow-up planned by your cardiologist or GP.

The DASH approach

In my practice I often build plans on the DASH diet (Dietary Approaches to Stop Hypertension), an eating pattern with strong evidence for lowering blood pressure and LDL cholesterol. DASH is rich in foods that provide potassium, calcium, magnesium and fibre, and it limits sodium, saturated fat and added sugar. It typically includes:

• Plenty of vegetables and fruit every day
• Whole grains such as oats, bulgur, whole-wheat bread and brown rice
• Low-fat or fat-free dairy products
• Fish, poultry, beans, lentils, nuts and seeds
• Limited red and processed meat, sweets and sugary drinks
• A daily sodium limit of around 2,300 mg (about one teaspoon of salt), or lower if your doctor advises

Portion numbers depend on your energy needs, so the plan is calculated for you rather than copied from a generic chart. Many principles of the Mediterranean diet fit well with DASH, and we often combine the two.

What we pay attention to

• Reducing saturated fat and avoiding trans fats (for example, partially hydrogenated oils found in some margarines and packaged baked goods)
• Replacing them with olive oil, nuts, seeds and oily fish rich in omega-3 fats
• Choosing lean cuts if you eat red meat, and keeping portions moderate
• Cutting down on salt, salty snacks, processed meats and ready meals, and flavouring food with herbs, lemon and spices instead
• Increasing fibre from whole grains, legumes, vegetables and fruit
• Taking your medications, other conditions (such as diabetes or kidney disease) and test results into account

Working together

We start by reviewing your diagnosis, blood pressure readings, lipid profile, medications and eating habits. I then prepare a personal plan and we review it at regular follow-ups, together with any new results from your doctor. Sessions are available in person at the Ataşehir office in Istanbul or online by video call in English, for clients in the UAE, Qatar and elsewhere. For other conditions, see medical nutrition therapy. Results vary from person to person.

Frequently asked questions

Can diet lower my blood pressure without medication?

Diet can help, but whether you need medication is your doctor's decision. Please never stop or change medication without medical advice.

Do I need to give up salt completely?

No. The aim is to reduce sodium, mostly by cutting back on processed and salty foods, to the level your doctor recommends.

Is this approach suitable after a heart attack or heart surgery?

Yes, once your cardiologist has cleared you; the plan is adapted to your treatment and any other conditions.

To start a heart-healthy plan, get in touch via the contact page or on WhatsApp.