What to Eat (and Avoid) for a Healthy Heart: Spain's Cardiology Foundation Publishes Its Guidelines

The Spanish Heart Foundation has published dietary recommendations for maintaining cardiovascular health. Specialists advise limiting the consumption of foods high in saturated fats, trans fats, and cholesterol.

The primary items to be restricted include whole-milk dairy products, butter, fatty meat and meat products — among them sausages, ham, bacon, and hot dogs. Egg yolks, baked goods, fast food, and industrially processed foods also make the list. The foundation particularly cautions against products containing hydrogenated vegetable oils, as these are a source of trans fats and are frequently found in biscuits, confectionery, and some dairy products. Other items to watch out for include salted nuts, snacks, canned goods, packet soups, strong cheeses, and sachet sauces.

As healthier alternatives, the foundation recommends fat-free dairy products, extra virgin olive oil, and lean meats such as rabbit or skinless chicken. Oily fish — including anchovies, sardines, whitebait, swordfish, and salmon — is rich in omega-3 fatty acids and beneficial for the heart, though it should be consumed no more than three times a week. The foundation also recommends increasing the proportion of magnesium-rich foods in the diet — including nuts, grains, and pulses.

The foundation separately recommends monitoring salt intake. When cooking, specialists suggest replacing salt with aromatic herbs, lemon, vinegar, pepper, or garlic.