Special Dietsheets: Cardio and Healthy

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

Foods to Avoid	Substitute Foods
Cholesterol containing foods including Fatty animal products Fried foods Limit red meat to very little Sausages & hot dogs Stuffed poultry and meats Crumbed or battered foods	Fish White meat of poultry Fruit and vegetables Wholegrains
High fat Dairy Products including Milk Cheese Cream Butter	Low or non fat dairy choices Soy products Rice & almond milk products
Refined sugar & foods containing added sugar including Refined and brown sugar Products containing refined sugar Lollies and candies Artificial sweeteners	Whole or juiced fruit & vegetables Honey Sweet nuts such as almonds LSA
Refined foods including White bread White rice Cakes and donuts Biscuits Packaged snack foods	Brown rice Rice cakes & crackers Wholegrain breads and cereals Wholegrain crackers & crispbreads
Salty foods including: Olives and other pickled products Processed deli meats Anchovies & smoked salmon Salted nuts, chips, pretzels Stock cubes Instant soups and sauces	Herbs and spices for flavourings Unsalted nuts and seeds Fresh fish Home cooked natural foods Home made natural stocks and sauces
Food additives including Flavour Colour Preservatives	Home Cooked natural foods Herbs and spices
Saturated fats, margarine & hydrogenated oils including: Butter Animal fats Fried foods	Extra virgin olive oil Avocado Tahini Sesame oil Flaxseed oil
Coffee and Soft Drinks	Water Herbal and green teas Fresh fruit & vegetable juices

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