Heart health
Your heart is affected by what you eat every day. Small, lasting changes in your diet have a big effect on cardiovascular health.
In short
What is heart health?
Heart health is about keeping your heart and blood vessels healthy throughout life. It's influenced by diet, activity, smoking, stress and genetics — and diet is one of the most documented factors.
A heart-healthy diet isn't a diet, but a lasting pattern: plenty of vegetables, whole grains, oily fish, nuts and olive oil — and less saturated fat, salt and processed food.
Does this sound familiar?
This might sound like your situation
If one or more of these sound familiar, personal follow-up can make the path forward clearer.
- You want to prevent cardiovascular disease
- You have family risk and want to take action
- You want to understand which food choices matter most
- You want a diet that's both healthy and enjoyable
- You want concrete, research-based advice
SmartEating recommends
What makes the biggest difference?
These are the diet factors with the strongest evidence for heart health.
Unsaturated over saturated fat
Swapping butter and fatty meat for olive oil, nuts and avocado improves your fat profile.
Oily fish
Omega-3 from salmon, mackerel and sardines supports heart rhythm and vessel health.
Fibre-rich foods
Whole grains, legumes and vegetables lower cholesterol and support healthy blood pressure.
Less salt and processed food
Reduces the strain on blood vessels and blood pressure over time.
Consistency over years
A lasting pattern such as the Mediterranean diet matters more than short-term changes.
Common questions
What people ask us most often.
What's the best diet for the heart?
The Mediterranean diet is best documented — plenty of vegetables, olive oil, fish, nuts and whole grains.
How often should I eat fish?
The Norwegian Directorate of Health recommends fish 2–3 times a week, preferably oily fish like salmon and mackerel.
Is olive oil better than butter?
Yes, for the heart. Olive oil and other monounsaturated fats are better than saturated fat from butter.
Can diet prevent heart disease?
Yes, to a large extent. Diet, activity and smoking are the most important factors you can influence.
What about eggs?
For most people, moderate amounts of eggs are safe. With high cholesterol, it may be wise to limit them.
Do nuts help?
Yes, a small portion of nuts daily is documented to be good for the heart.
Personal nutrition
No one with heart health is exactly the same
Heart health is individual — genetics, cholesterol, blood pressure and lifestyle all play a role.
SmartEating AI gives you concrete suggestions tailored to your risk profile and habits.
- You want to eat for a strong heart
- You want to know which changes matter most
- You want recipes that taste good
- You want to build lasting habits
The Mediterranean diet is the most documented diet for heart health — and it's neither strict nor boring.
We help you build a diet that suits your taste and your everyday life, with your heart in focus.
We base heart health advice on NNR 2023 and documented Mediterranean diet research — practically adapted to Norwegian everyday life.
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The knowledge behind the advice
Fish and Seafood
Fish and other seafood are key sources of high-quality protein and the polyunsaturated omega-3 fatty acids EPA and DHA. Regular fish intake is one of the most well-documented recommendations in Norwegian and international dietary guidance.
Fat
Fat is a concentrated energy source and necessary for absorbing fat-soluble vitamins, cell membranes and hormone production. Not all fat is equal, and the type of fat you eat matters more for health than the total amount.
Prevention
Much of what influences the risk of lifestyle-related disease later in life comes down to habits built over time. A healthy diet is one of the most well-documented forms of prevention we have.
Assessment
A digital form before the session so the specialist knows your situation.
Kick-off conversation
60 minutes online or at a partner clinic.
Personal plan
A concrete plan in SmartEating — food, structure and goals tailored to you.
Ready to get help with heart health?
We'll connect you with a licensed clinical dietitian who understands your situation.
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