Diet doesn't act on the heart directly — it nudges risk markers like blood cholesterol, blood pressure, and triglycerides. Move each dietary factor and watch the markers respond. The shifts shown are average, illustrative effects seen in nutrition research, not a prediction for any one person.
Cardiovascular risk markers
reference-optimal bandborderline bandelevated band
LDL130—
Systolic BP122—
Triglycerides130—
Reading the bands: the colored zones are standard clinical reference categories for lab values — they describe the number, not the food or the person. Values are shown in mg/dL (cholesterol, triglycerides) and mmHg (blood pressure).
Adjust a dietary factortap a factor to read the evidence behind it
Unsaturated-for-saturated fatstrong
Pattern leans toward a mix
more saturatedmore unsaturated
Viscous (soluble) fiber5 g/day
oats, barley, beans, psyllium, apples
Sodium2300 mg/day
mostly from packaged & restaurant foods
Vegetables & fruit4 servings/day
a source of potassium, fiber & polyphenols
Added sugars6 tsp/day
96 kcal/day (sugar = 4 kcal/g, ~4 g/tsp)
This is a teaching model, not medical advice. No single food causes or cures heart disease; risk reflects whole eating patterns, genetics, activity, sleep, medicines, and access to care. These sliders show directions from population research, not therapeutic doses or a personal forecast. For your own health decisions, talk with your clinician.
Reference intakes (adults): sodium Adequate Intake 1,500 mg/day, with a Chronic Disease Risk Reduction intake of 2,300 mg/day; potassium AI 3,400 mg/day (men) / 2,600 mg/day (women); total fiber AI ~38 g/day (men) / 25 g/day (women) — viscous fiber is one part of that total.