Heart Health & Cardiovascular Wellness Calculator
Track key nutrients in nuts, seeds, and dried fruits that support cardiovascular health. Monitor omega-3s, healthy fats, fiber, potassium, and antioxidants to optimize your diet for heart protection and stroke prevention.
⚠️ IMPORTANT MEDICAL DISCLAIMER
This tool is for **informational purposes ONLY** and is **NOT a substitute for medical advice, diagnosis, or treatment.** Heart disease and stroke are serious medical conditions that require management by a qualified doctor or cardiologist. **Do not use this information to self-diagnose, self-treat, or alter any prescribed medications or treatment plans.**
The Role of Nutrition in Heart Health
A cardiologist would explain that a heart-healthy diet, such as the Mediterranean or DASH diet, is a cornerstone of cardiovascular disease risk reduction. These diets emphasize whole foods rich in specific nutrients that work together to support heart and blood vessel function.
🐟 Omega-3 Fatty Acids
Found abundantly in walnuts and flax seeds, these essential fats are known for their powerful anti-inflammatory properties, which can help protect blood vessels.
🥜 Healthy Fats
Monounsaturated and polyunsaturated fats, found in most nuts and seeds, can help improve blood cholesterol levels, a key marker for heart disease risk.
🌾 Dietary Fiber
Soluble fiber, in particular, can bind to cholesterol in the digestive system and help remove it from the body, supporting healthy cholesterol levels.
⚡ Potassium
This essential mineral helps your body counterbalance the effects of sodium, which is crucial for maintaining healthy blood pressure.
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Frequently Asked Questions
Can diet prevent a heart attack or stroke?
A healthy diet is a major factor in **reducing your risk**, but it cannot guarantee prevention. Heart disease and stroke are complex conditions influenced by genetics, exercise, smoking status, and other medical factors. A healthy diet is one piece of a comprehensive prevention strategy guided by your doctor.
Which nut is the absolute best for my heart?
While walnuts are often celebrated for their high omega-3 content, and almonds for their monounsaturated fats, the best approach is to eat a **variety** of unsalted nuts and seeds. This ensures you get a wide range of beneficial fats, fiber, and micronutrients.
How does fiber help lower cholesterol?
Soluble fiber, found in foods like flax seeds and prunes, forms a gel in the digestive tract. This gel can bind to cholesterol and bile acids, preventing their absorption into the bloodstream and helping to excrete them from the body.
How does potassium help with blood pressure?
Potassium helps your kidneys excrete excess sodium from your body. Since high sodium intake can raise blood pressure, getting enough potassium is crucial for maintaining this balance. Dried apricots and pistachios are excellent food sources.
* Nutrient values are estimates based on standard nutritional data. This is not medical advice. Consult a healthcare professional for your specific cardiovascular health needs.