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Cardiovascular Nutrition Toolkit
Not general nutrition — cardiovascular nutrition. Every tool here ties your food back to the numbers that decide your heart risk.
Educational only — an interpretation of evidence, not medical advice, diagnosis, or a prediction for you. The impact readouts reflect how these patterns perform on average in trials, not a guarantee. Targets are general; your clinicians' guidance always wins. For heart failure, kidney disease, or several conditions at once, work these out with your team.
Pattern Picker
Three questions to find your starting pattern — with what it targets, what the trials show, why it fits you, and where it'll be hard.
Compare the three — did I choose right?
Meal Template Builder
Five shapes, swapped to your pattern. Each shows its likely effect on your cardiovascular markers.
Weekly Prep & Shopping List
One 90-minute session; an aisle-ordered list for your pattern.
The 90-minute prep session
Refrigerate cooked food within 2 hours, use within 3–4 days, freeze for longer.
How ready is your kitchen?
Shopping list
Habit Builder
One habit at a time. Each one named for the cardiovascular marker it moves.
New behaviours take a median of ~66 days to feel automatic. Don't advance until the current one is easy. This page does not save, so your check-offs clear when you reload — keep your own note if you want to track a streak.
Label & Sodium Decoder
Enter the label; see where a food lands on the FDA 5%/20% rule — and which marker it hits.
Restaurant Guide
Decide before you sit down.
Works at any table
- Ask for a to-go box and set aside half before you start — portions run 2–3× a sensible size (weight, blood sugar).
- Sauces and dressings on the side — that's where the sodium and sugar hide (blood pressure, triglycerides).
- Pass the bread basket; choose grilled over breaded (LDL, weight).
- Start with water and a vegetable course; double the veg, shrink the starch.
Portions Without Measuring
Your hand, always with you.
Vegetables you rarely need to limit. Nuts and oils are calorie-dense — those are the ones to watch.
When Things Go Wrong
Diets don't fail on normal days. Tap a situation for a heart-protective recovery plan.
Recovering from a setback
Tap what happened — guidance straight from the article.
Rescue mode
For the days nothing goes to plan. How much have you got?
Family mode
Most plans fail when one person changes and the household doesn't. Tap your situation.
Your home food environment shapes the whole family's cardiovascular risk, not just yours.
Plate Check
Tap what's on your plate to see how it fits each pattern and which markers to watch.
Select everything on the plate:
Educational interpretation of what you select — not a diagnosis or a score of you.
Progress & Trends
Check in monthly. Watch the markers that predict heart risk — not the daily scale.
New monthly check-in
Educational visualization only — not a target or recommendation. Entries are not saved and clear when you reload, so note down anything you want to keep. Bring real numbers to your clinician; lab values belong on their schedule.
My Plan
Your pattern, its cardiovascular target, your habits — in one place.