When it comes to long-term heart health, Canada’s Food Guide recommends a diet rich in fruits and vegetables, whole grains, low-fat dairy products and lean meat. These foods provide a variety of nutrients and phytochemicals important for heart health, such as potassium, calcium, sodium, magnesium, soy protein and plant sterols. Learn more.

Beverages can support heart health

• Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke. Most citrus juices are good sources of potassium, containing more than 10% of the recommended daily allowance for adults. Sparkling beverages are low in sodium.
• Calcium plays a role in muscle contraction, which includes the beating of your heart. Milk, some fortified juices and fortified soy beverages contain calcium.
• Beverages that contain at least .4 grams per serving of plant sterols, consumed twice a day with meals for a daily total intake of at least .8 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
• Fluids are important for healthy heart function and play a role in regulating blood pressure. Dehydration decreases cardiac output, which may lead to increases in heart rates and reduced blood pressure.