The Mediterranean Diet — The Gold Standard
The largest cardiovascular trials (PREDIMED) show the Mediterranean diet reduces major cardiovascular events by 30% compared to a low-fat diet. It's the most evidence-backed dietary pattern for heart health.
| Food Category | Mediterranean Approach |
|---|---|
| Vegetables | ≥5 portions daily — make up most of each plate |
| Fruit | 2–3 portions daily |
| Olive oil | Main cooking fat — 3–4 tablespoons/day in trials |
| Fish | ≥2 portions/week (particularly oily fish) |
| Nuts | Handful (30g) daily |
| Legumes | 3+ times/week |
| Red meat | <2 portions/week |
| Processed meat | Minimal or avoid |
| Ultra-processed food | Minimise |
| Alcohol | Max 1–2 units/day — red wine specifically in moderate amounts |
Foods That Lower LDL Cholesterol
| Food | LDL Reduction | How Much Needed |
|---|---|---|
| Oats / beta-glucan | 5–10% | 3g beta-glucan daily (40g oats) |
| Plant sterols/stanols | 10–15% | 2g/day (fortified foods) |
| Almonds | 4–5% | 43g (small handful) daily |
| Soya protein | 3–4% | 25g soya protein daily |
| Psyllium husk | 5–10% | 10–12g daily |
| Olive oil (replacing saturated fat) | 5–10% | As main cooking fat |
After a Heart AttackFollowing a heart attack, the priority diet goals are: strict Mediterranean diet, omega-3 rich fish 2–3×/week, avoid trans fats completely, reduce saturated fat to <7% of calories, and work with a cardiac dietitian.
Foods to Avoid for Heart Health
- Trans fats (partially hydrogenated oils — in processed foods, hard margarines) — worst for heart
- Saturated fat in excess (red meat, full-fat dairy, palm oil, coconut oil)
- Salt >6g/day — raises blood pressure
- Sugary drinks — increase triglycerides and inflammation
- Ultra-processed food in general
Is coconut oil healthy for the heart?
No robust evidence supports this claim. Coconut oil is 90% saturated fat — it raises LDL cholesterol. Use olive oil instead.
Does dietary cholesterol (eggs) raise blood cholesterol?
For most people, dietary cholesterol has minimal effect on blood cholesterol — it's saturated and trans fat that matter most. Eggs (in moderation, ≤7/week) are not significantly harmful for most people.
Can diet alone replace statins?
Diet can reduce LDL by 10–20% — comparable to a low-dose statin. For people with established heart disease or high risk, statins are usually still needed. Diet should complement, not replace, medication where indicated.
Medical Disclaimer: This page is for general education only and does not replace professional medical advice. Always consult a qualified healthcare provider.