plant-based whole food diet
Cordis Admin Blog

The Plant-Based Whole Food Diet: Your Heart’s Best Friend

In today’s fast-paced lifestyle, processed foods and poor eating habits have become common. As a result, heart disease continues to be one of the leading causes of death worldwide. The good news is that heart health can be improved through smarter food choices. One approach that has gained strong attention for cardiovascular care is the Plant-Based Whole Food (PBWF) diet.

This blog explains what the PBWF diet is, how it supports heart health, and how you can adopt it in a practical way.

What Is the Plant-Based Whole Food (PBWF) Diet?

The Plant-Based Whole Food diet focuses on eating foods that come directly from plants, with minimal processing. It encourages a daily intake of:

  • Fruits and vegetables
  • Whole grains
  • Legumes like beans and lentils
  • Nuts and seeds

At the same time, it reduces or avoids animal-based foods and heavily processed items. Rather than being a short-term trend, the PBWF diet is a long-term eating pattern built around natural, nutrient-rich foods that support overall heart health.

How the PBWF Diet Supports Heart Health

Lowering Cholesterol Levels

High LDL cholesterol is a major contributor to heart disease. A plant-based whole food diet is naturally low in saturated fat and high in fiber, which helps reduce LDL cholesterol levels. Foods such as oats, barley, lentils, and beans support healthy arteries and reduce plaque buildup.

Managing Blood Pressure

High blood pressure is another common heart risk factor. PBWF foods are rich in potassium and low in sodium, which helps balance blood pressure levels. Bananas, spinach, sweet potatoes, and leafy greens support healthy blood flow and vessel function.

Supporting Healthy Weight

Maintaining a healthy body weight plays an important role in heart care. The PBWF diet contains foods that are filling yet lower in calories. High fiber intake helps control appetite, making weight management easier without strict calorie counting.

Anti-Inflammatory Effects on the Heart

Long-term inflammation can damage blood vessels and increase the risk of heart disease. A plant-based whole food diet includes antioxidants and natural compounds that help reduce inflammation. Foods such as berries, broccoli, kale, and colorful vegetables help protect blood vessels and support long-term heart function.

Key Heart-Friendly Nutrients in a PBWF Diet

Omega-3 Fatty Acids

Omega-3 fats help reduce irregular heart rhythms and support healthy triglyceride levels. Plant-based sources include:

  • Flaxseeds
  • Chia seeds
  • Walnuts

These options provide heart-supporting fats without relying on fish or animal products.

Dietary Fiber

Fiber supports heart health by lowering cholesterol, supporting digestion, and improving blood sugar control. Whole grains, fruits, vegetables, and legumes are excellent fiber sources and form the base of a PBWF diet.

Antioxidants

Antioxidants help protect blood vessels from damage caused by free radicals. Blueberries, dark leafy greens, nuts, and seeds are rich sources that support long-term cardiovascular wellness.

Foods Limited or Avoided in a PBWF Diet

Animal-Based Foods

  • Red meat and poultry
  • Dairy products like milk, cheese, and butter
  • Eggs
  • Fish and seafood

Highly Processed Foods

  • Fast food and fried foods
  • Packaged snacks and bakery items
  • Sugary cereals and desserts
  • Processed vegan foods with additives

Refined and Added Ingredients

  • White bread and white rice
  • Added sugars and artificial sweeteners
  • Excess salt
  • Refined cooking oils (used minimally or avoided)

The level of restriction may vary from person to person, but the main focus remains on whole, unprocessed plant foods.

Practical Tips to Start a PBWF Diet

  • Start gradually: Add more plant-based meals each week instead of changing everything at once
  • Try new foods: Experiment with grains, legumes, vegetables, and plant-based recipes
  • Balance your plate: Include plant protein, healthy fats, and a variety of vegetables
  • Read food labels: Avoid hidden sugars, oils, and additives
  • Get support: Join online groups or involve family members for motivation

Conclusion

The Plant-Based Whole Food diet is a strong dietary approach for improving heart health and reducing the risk of cardiovascular disease. By focusing on natural plant foods and limiting processed and animal-based products, you support healthy cholesterol levels, blood pressure control, weight balance, and reduced inflammation.

Adopting a PBWF diet is not about restriction. It’s about choosing foods that support long-term heart care and overall well-being. With consistent effort, your heart benefits today and in the years ahead.

risk of heart disease
Cordis Admin Blog

Are You at the Risk of Developing Heart Disease?

Heart attack, angioplasty and bypass surgery have become very common today. Cardiovascular disease is the number one cause of death across the world, and India is now considered the world capital of heart disease.

While several treatment options exist, they can be risky, painful and expensive. More importantly, the results don’t always match expectations. This is why it makes more sense to focus on prevention before it’s too late.

You can check your risk of heart disease early and take steps to protect yourself. Understanding what increases your risk of heart disease helps you take the right action at the right time.

There are many factors that influence your chances of developing cardiovascular disease. Some cannot be changed, such as increasing age. These are called non-modifiable risk factors.

On the other hand, several factors can be improved through lifestyle changes and proper medication. These are known as modifiable risk factors, and working on them can greatly lower your overall risk.

Non-Modifiable risk factors

Age: Aging increases the risk of heart disease but now a days many younger people are also getting heart attacks

Gender: Males are more prone to heart diseases compared to females until menopause, after menopause females are also at same risk as males.

Family history: If your parents or siblings have heart disease then it increases your risk also for heart disease

Modifiable risk factors

Diabetes: Diabetes has multiple complications including heart disease. If you have diabetes then try to keep it well controlled.

Hypertension: High blood pressure also is one of the major risk factors for heart disease and one must keep it under controlled.

Dyslipidemia: High level of LDL cholesterol and triglycerides increases the risk of developing blockage in arteries including the arteries of heart.

LDL: Increased low-density lipoprotein (LDL) also known as bad cholesterol, can build-up fatty acid deposit in arteries causing the blockages. One should keep the level of LDL cholesterol less than 100 mg/dl

HDL: High-density lipoprotein (HDL) also known as good cholesterol.

HDL levels less than 40 mg/dl is also associated with increased risk for heart disease.

Triglycerides: Triglycerides are fats from the food we eat that are carried in the blood. High triglycerides combined with high cholesterol raise your risk of heart attack, strokes and pancreatitis. Keep your Triglyceride levels under 150 mg/dl

High sensitivity C – Reactive Protein (hsCRP): Even minor elevation in hsCRP level have shown to be associated with increased cardiovascular risk

Low risk: hsCRP less than 1mg/L

Best way to lower CRP is through exercise, weight loss and dietary control.

Obesity: Being overweight or having central obesity (big tummy) could also lead to heart disease

Keep your BMI (body mass index) between 18.5 to 24.9 kg/m2 and According to the World Health Organization (WHO), a moderate WHR is: 0.9 or less in men and 0.85 or less for women

Smoking: Smoking and tobacco are major risk factors for Cardio vascular disease as tobacco causes hardening of blood vessels. Quit smoking and all types of tobacco consumptions.

Sedentary Lifestyle: Living an inactive life also could lead to the heart disease. Try to live an active life. Start walking daily for at least 30 to 45 minutes. 

Mental stress: In today’s fast life, stress has become the way of life and mental stress is a major cause of heart disease particularly in young generation. Try to manage your stress, practice yoga and meditation, cultivate few hobbies and spend some quality time with family and friends

Unhealthy diet: Fast life and fast food has become the culture for this generation leading to explosion of the heart disease. Avoid food with too much fat, sugar or refined flour. Eat lots of vegetables and fruits as they are rich in fibers, anti-oxidants and micro nutrients.