Cardiovascular Diet 

Cardiovascular disease is one of the leading causes of death in the western world.  Diet has been shown to be a major factor that contributes to the development of cardiovascular disorders, predominantly atherosclerosis, hypertension, high cholesterol and congestive heart failure.

The cardiovascular diet is designed to reduce and alleviate the symptoms of cardiovascular disease as well as reduce and prevent the development of cardiac problems in those at risk of heart or cardiovascular conditions.

Foods To Eat Freely 

• Wholegrains Wholegrain products, wholegrain bread, wholemeal pasta, brown rice, rice cakes, wholegrain crackers, wholegrain cereals, raw muesli, oats, millet, buckwheat, barley, rye, quinoa; fibre rich wholegrains 
  
• Vegetables All fresh vegetables raw or lightly steamed.  Include a brightly coloured arrangement.  Garlic and ginger    
  
• Fruit All fresh fruit
  
• Protein Small portions lean red meat and poultry, avoid fats; or a combination of two of the following: Nuts, grains/seeds, legumes/pulses.  Eggs
  
• Fish Deep sea, ocean, cold water fish eg salmon, trout, cod, mackerel, herring.  The larger the fish the more likely it contains mercury.  
  
• EFA’s Olive oil, flaxseed oil, salmon, mackerel, sardines, tuna, nuts and seeds
  
• Legumes Split yellow and green peas, lentils, kidney beans, cannelini beans, pinto beans, mung beans, chickpeas, adzuki beans
  
• Nuts and seeds Almonds, brazil nuts, nut spreads; sesame, pumpkin, sunflower seeds, flaxseeds; tahini, hommus
  
• Dairy Low fat milk and dairy products, yoghurt, soy or rice products
  
• Water Increase intake at least 2- 2.5 litres per day.
  
• Beverages Green tea, herbal teas, vegetable juices.
  

Warning  Always read food labels.  Look for dairy additives.   

Many foods contain products that you wouldn’t expect and they may contain ingredients that should be avoided on this diet.

Resources  www.heartfoundation.com.au

The Heart Cookbook by The Australian Women’s Weekly

Coffee and Soft Drinks
Saturated fats, margarine & hydrogenated oils including:

• Butter
• Animal fats
• Fried foods
• Food additives including
• Flavour
• Colour
• Preservatives
• Salty foods including:
  • Olives and other pickled products
  • Processed deli meats
  • Anchovies & smoked salmon
  • Salted nuts, chips, pretzels
  • Stock cubes
  • Instant soups and sauce
  • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • White bread
  • • • • • • • • • • • 
                        
              
              

• White rice
• Cakes and donuts
• Biscuits
• Packaged snack foods
• Refined sugar & foods containing added sugar including
  • Refined and brown sugar
  • Products containing refined sugar
  • Lollies and candies
  • Artificial sweeteners
  • Foods to Avoid  and Substitute Foods including
    
    • Fatty animal products
    • Fried foods
    • Limit red meat to very little
    • Sausages & hot dogs
    • Stuffed poultry and meats
    • Crumbed or battered foods
    High fat Dairy Products including
    
    
    • Milk
    • Cheese
    • Cream
    • Butter

• • Water
    
  • 
    
  • Herbal and green teas
    
  • Fresh fruit & vegetable juices
    
  • Extra virgin olive oil
    
  • Avocado
    
  • Tahini
    
  • Sesame oil
    
  • Flaxseed oil
    
  • Home Cooked natural foods
    
  • Herbs and spices
    
  • Herbs and spices for flavourings
    
  • Unsalted nuts and seeds
    
  • Fresh fish
    
  • Home cooked natural foods
    
  • Home made natural stocks and sauces
    
  • Brown rice
    
  • Rice cakes & crackers
    
  • Wholegrain breads and cereals
    
  • Wholegrain crackers & crispbreads
    
  • Whole or juiced fruit & vegetables
    
  • Honey
    
  • Sweet nuts such as almonds
    
  • LSA
    
  • Fish
    
  • White meat of poultry
    
  • Fruit and vegetables
    
  • Wholegrains