Cardiovascular Health Diet & Nutrition Guide

I. Core Heart-Healthy Eating Principles

• Low sodium: Salt intake < 5g per day (approx. 1 level teaspoon). Limit soy sauce, oyster sauce, fermented bean curd, canned foods, and processed meats.

• Low fat, healthy fats: Use olive oil and avocado oil; avoid lard, peanut oil, and trans fats (cookies, cakes, milk tea).

• High fiber, whole grains: Replace white rice and white bread with brown rice, oats, and whole-wheat bread.

• Low sugar: Cut back on sugary drinks, pastries, sweet soups, and request no sugar in beverages.

• Balanced diet: Plenty of vegetables and fruits, high-quality protein, moderate dairy, and limited red meat and processed meats.

II. Essential Heart-Healthy Superfoods (Daily / Weekly)

1. Deep-Sea Fish (Omega-3)

• 2–3 times per week, approx. 150g per serving

• Recommended: salmon, saury, mackerel, cod

• Preparation: steam, boil, poach, or simmer in soup; avoid frying

2. Vegetables (Daily)

• 300–500g (approx. 2–3 bowls of cooked vegetables), half being dark greens (spinach, broccoli, tomatoes, carrots)

• Eat whole vegetables whenever possible; avoid juicing (to retain fiber)

3. Fruits (Daily)

• 200–350g (approx. 2 fists): oranges, kiwis, blueberries, apples

• Eat whole fruits; avoid juicing

4. Whole Grains (Daily)

• Oats, brown rice, quinoa, barley, whole-wheat bread

• 50g per day to replace refined grains, helps lower cholesterol

5. Beans & Soy Products (Daily)

• Soybeans, black beans, red beans, mung beans, tofu, soy milk

• 25–35g of dried beans per day (approx. ½ cup) or 1 block of tofu / 1 cup soy milk

6. Nuts (Weekly)

• Unsalted walnuts, almonds, pistachios

• 50–70g per week (approx. 10g per day, a small handful)

7. Low-Fat Dairy (Daily)

• Low-fat / skim milk, unsalted Greek yogurt

• 300ml per day (approx. 1–2 cups)

III. Key Nutrients (Heart Benefits + Food Sources)

• Omega-3: Reduces inflammation, lowers triglycerides, stabilizes heart rhythm → deep-sea fish, flaxseeds, walnuts

• Potassium: Lowers blood pressure, excretes sodium → bananas, oranges, spinach, avocados

• Folate: Reduces homocysteine, protects blood vessels → spinach, broccoli, asparagus, beans

• Dietary fiber: Lowers bad cholesterol, stabilizes blood sugar → whole grains, fruits, vegetables, beans

• Antioxidants (Vitamin C, Vitamin E, Lycopene): Protects blood vessel lining → tomatoes (better cooked), berries, oranges, nuts

IV. Foods to Strictly Limit or Avoid

• High sodium: soy sauce, oyster sauce, salted fish, cured pork, sausages, canned food, instant noodles, potato chips

• Unhealthy fats: fatty meat, pork skin, chicken skin, organ meats, butter, cream, fried foods

• High sugar: soda, milk tea, desserts, pastries, honey, sweetened cereals

• Processed meats: sausages, ham, bacon, luncheon meat (contains nitrites)

• Alcohol: Safe intake = 0; damages the heart, raises blood pressure, harms the liver

V. Tips for Heart-Healthy Dining Out in Hong Kong

• Choose: steamed, boiled, poached, stewed, braised; avoid: fried, baked, honey-glazed, soy sauce-braised

• Noodles/rice: request no oil, no sauce, light seasoning; for noodle soup, skip the soup, no fatty meat, no fried sauce

• Drinks: hot water, plain tea, no sugar, no milk

• Side order: always order a plate of lightly oiled blanched vegetables and eat them first