Nutrition for Heart Health

Dampen vascular endothelial inflammation and lower hepatic triglyceride production efficiently.

const weeklyDose = "2 servings fatty fish";
// Supplies roughly 500mg combined EPA and DHA

Form viscous gels in the intestine that bind and excrete cholesterol molecules.

const targetFiber = "5g to 10g soluble fiber";
// Found abundantly in steel-cut oats and barley

Counterbalance systemic sodium retention and promote vascular smooth muscle relaxation.

const dailyPotassium = "3500mg to 4700mg";
// Abundant in spinach, sweet potatoes, and beans

Inhibit intestinal cholesterol absorption and shield vascular walls against oxidative stress.

const source = "plant_sterols_and_stanols";
// Blocks micellar dietary cholesterol uptake

Provide readily bioavailable marine omega-3 fatty acids without excess saturated lipids.

const topSources = ["wild_salmon", "sardines"];
// Supports healthy arterial elasticity

Deliver high concentrations of monounsaturated oleic acid and anti-inflammatory oleocanthal.

const dailyServing = "20ml to 30ml olive oil";
// Standard Mediterranean cardioprotective intake

Supply magnesium, plant sterols, and healthy unsaturated fats to improve lipid profiles.

const walnutIntake = "30g raw walnuts daily";
// Clinically associated with reduced cardiac risk

Deliver dietary nitrates that convert to nitric oxide, promoting healthy endothelial vasodilation.

const dailyGreens = "2 cups raw leafy greens";
// Rich in folate, vitamin K, and nitrates

Raise circulating atherogenic LDL particles while systematically suppressing cardioprotective HDL concentrations.

const transLimit = "0g daily intake";
// Avoid partially hydrogenated vegetable oils

Downregulate hepatic LDL clearance receptors, causing serum LDL particle concentrations to surge.

const satFatLimit = "< 6% total daily calories";
// Recommended guideline for hyperlipidemia

Promote renal fluid retention and increase peripheral arterial resistance over time.

const sodiumTarget = "< 1500mg to 2300mg";
// Lowers mean arterial systolic blood pressure

Accelerate hepatic de novo lipogenesis and elevate circulating fasting triglyceride levels.

const addedSugar = "< 25g daily added sugars";
// Prevents insulin resistance and vascular strain

Structure main meal plates with cardioprotective vegetables, whole grains, and lean proteins.

const plate = {
  vegetables: "50% colorful plants",
  leanProtein: "25% salmon or legumes",
  complexCarbs: "25% quinoa or oats"
};

Enhance culinary flavor profiles using aromatic herbs, garlic, and citrus acids.

const spices = ["garlic", "rosemary", "lemon"];
// Replaces table salt without sacrificing taste

Emulsify cold-pressed oils with vinegar to improve fat-soluble carotenoid absorption.

const dressing = "olive oil + apple cider vinegar";
// Optimizes vascular antioxidant absorption