Dr. Graham Wong Cardiolgist, Vancouver, BC
Heart Health : The Health Benefits of Cucumbers
Foods to limit
- Processed meats (bacon, sausage, deli meats)
- Foods high in saturated fat (fatty red meat, butter, full-fat cheese)
- Sugary drinks and sweets
- Highly processed foods high in sodium
- Excess alcohol
A heart-healthy diet focuses on an overall eating pattern rather than a single “superfood.” The goal is to help maintain healthy blood pressure, cholesterol, blood sugar, and body weight
Foods to eat more often
- 🥗 Vegetables and fruits (aim for a variety of colors)
- 🌾 Whole grains such as oats, brown rice, quinoa, and whole-wheat bread
- 🐟 Fish, especially oily fish like salmon or sardines (rich in omega-3 fats)
- 🫘 Beans, lentils, and peas
- 🥜 Unsalted nuts and seeds
- 🫒 Healthy fats such as olive oil and avocado
- 🥛 Low-fat or fat-free dairy, if you consume dairy
Dr. Graham Wong Cardiolgist, Vancouver, BC
Heart Health Benefits of Sweet Potatoes and Butternut Squash
How nutrition supports both heart and mental health
A diet rich in whole, minimally processed foods can benefit both the cardiovascular system and the brain. Research suggests that eating patterns such as the Mediterranean diet are associated with lower rates of heart disease and may also reduce the risk of depression.
Foods linked to better heart and brain health include:
- Fruits and vegetables
- Whole grains
- Beans and lentils
- Nuts and seeds
- Fatty fish (such as salmon, sardines, and mackerel), which provide omega-3 fats
- Olive oil
- Low-fat or fermented dairy (if tolerated)
Limiting sugary drinks, ultra-processed foods, and excessive saturated fat may also support both mood and cardiovascular health.
Dr. Graham Wong Cardiolgist, Vancouver, BC
The Heart Health Benefits of Beets
Dr. Graham Wong Cardiolgist, Vancouver, BC
The Heart Health Benefits of Bell Peppers
Dr. Graham Wong Cardiolgist, Vancouver, BC
The Heart Health Benefits of Eggplants
Dr. Graham Wong Cardiolgist, Vancouver, BC
The Heart Health Benefits of Lettuce
Sarah Ware Registered Dietician , Vancouver, BC
Why tomatoes are great for your heart health
