How to Prevent Heart Disease with a Whole Foods Approach

February 13, 2025

How to Prevent Heart Disease with a Whole Foods Approach

Heart disease remains one of the leading causes of death worldwide, but the good news is that many cases are preventable through diet and lifestyle changes. A whole-food approach, focusing on nutrient-dense, minimally processed foods, can help reduce inflammation, support heart health, and lower the risk of cardiovascular disease. Here’s what the latest evidence suggests:

1. Prioritise Whole, Nutrient-Dense Foods

A whole-food diet rich in high-quality protein, healthy fats, and fibre is essential for maintaining cardiovascular health. Prioritise foods like:

Grass-fed meats and pasture-raised poultry for high-quality protein and beneficial fats.
Fish, particularly salmon, kawawai, and sardines, which are rich in omega-3 fatty acids known to reduce inflammation and support heart function.
Non-starchy vegetables, such as leafy greens, cruciferous vegetables, and peppers, for their fibre, vitamins, and antioxidants.
Nuts and seeds, especially almonds, walnuts, flaxseeds, and chia seeds, which provide heart-healthy fats and essential nutrients.

2. Reduce Inflammation Through Diet

Chronic inflammation plays a significant role in the development of heart disease. Key dietary strategies to reduce inflammation include:

Choosing whole, unprocessed foods to minimise exposure to harmful additives and refined carbohydrates.
Incorporating anti-inflammatory spices such as turmeric, ginger, and garlic.
Balancing omega-6 to omega-3 intake by limiting seed oils and processed foods while consuming more fatty fish and healthy fats from sources like olive oil and avocados.

3. Adopt a Low-Carb, Blood Sugar-Stabilising Diet

High-carb diets, particularly those high in refined carbohydrates and sugars, can contribute to insulin resistance and inflammation, both of which increase heart disease risk. Studies suggest that a low-carb, nutrient-dense diet can:

Improve cholesterol profiles by increasing HDL (“good” cholesterol) and reducing triglycerides.
Lower blood pressure and reduce arterial stiffness.
Support healthy blood sugar levels, reducing the risk of metabolic syndrome and diabetes—both major contributors to heart disease.

4. Avoid Seed Oils and Processed Fats

Highly refined seed oils, such as soybean, canola, and sunflower oil, are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Instead, opt for:

Extra virgin olive oil for salads and low-heat cooking.
Grass-fed butter and ghee for a stable, nutrient-rich fat source.
Coconut oil and avocado oil for high-heat cooking.

6. Lifestyle Factors for Heart Health

Beyond diet, several lifestyle factors play a crucial role in preventing heart disease:

Regular movement and strength training help improve circulation and maintain a healthy weight.
Stress management techniques, such as meditation, deep breathing, and social connection, reduce cortisol levels that can contribute to heart disease.
Prioritising quality sleep supports healthy blood pressure and reduces inflammation.

Final Thoughts

Preventing heart disease isn’t about a restrictive diet—it’s about nourishing your body with real, whole foods that support long-term health. By reducing inflammation, adopting a low-carb approach, eliminating processed seed oils, and choosing nutrient-dense gluten-free options, you can take powerful steps towards a healthier heart.

Making these changes doesn’t have to be overwhelming. Small, consistent shifts towards whole-food eating can lead to lifelong benefits. Start today by focusing on one or two changes, and build from there!

At Wholo Foods, we’re passionate about making whole-food eating easier. We avoid seed oils and instead use coconut oil or cold pressed avocado oil. Our range of nutrient-dense, gluten-free, and low-carb snacks are designed to support your health without compromising on taste. Explore our selection today and take the next step towards a heart-healthy lifestyle!