Published on: 2026-09-29
Source: Moscow Government – Правительства Москвы –
An important disclaimer is at the bottom of this article.
September 29 is observed as World Heart Day. One of the factors that helps reduce the risk of cardiovascular diseases is a balanced diet. Anna Kosenkova, chief physician of Moscow Polyclinic No. 220, shared which foods should be included in the menu and which habits help take care of heart health.
To start building a food basket for maintaining health, the doctor recommends fatty sea fish. It can be found at markets “Moscow — on the wave”.
“It is precisely high-fat fish, such as salmon, mackerel, and herring, that have a high content of omega-3, which protects the heart from atherosclerosis. Lean types — cod or pollock — practically do not contain these acids and are primarily a source of pure protein,” noted Anna Kosenkova.
To support the cardiovascular system, seasonal vegetables and greens, fruits, legumes, nuts, seeds, and berries can also be added to the diet. All of these are sold at Moscow fairs in various districts of the city. Each product has its own purpose: vegetables, fruits, and legumes are rich in potassium, which helps control blood pressure, and whole grains, in addition to potassium, also contain fiber, including that which supports normal cholesterol levels. Nuts and seeds, in turn, complement the diet with plant-based omega-3 fatty acids.
Desserts can also be added to the healthy menu. For example, dark chocolate with at least 70 percent cocoa content contains antioxidants. They help lower blood pressure and inflammation in the blood vessels, as well as increase the level of so-called good cholesterol. However, the doctor recommends consuming chocolate in moderation — 20–30 grams per day.
Another group of products that the expert draws attention to is dark berries. Blueberries, cranberries, and lingonberries contain anthocyanins, which help protect the inner walls of blood vessels from damage. For cranberries and lingonberries, the end of September is the peak season. Participants of Moscow markets bring fresh handpicked berries.
You can follow the doctor’s recommendations without complicated calculations. For one meal, the expert suggests filling half the plate with vegetables and greens, a quarter with fish or legumes, and another quarter with whole grains, bread, or pasta made from durum wheat. In addition, nuts can be added in moderate amounts.
For heart health, it is also important to limit certain foods. First and foremost, doctors recommend not to overconsume foods containing trans fats and high amounts of saturated fats, salty and heavily processed products. Additionally, one must monitor the amount of sugar. Excess sodium contributes to increased blood pressure, while excessive consumption of sweets is associated with weight gain, insulin resistance, and rising levels of triglycerides — fats in the blood.
“Dietary habits form the foundation of vascular health: an excess of salt, saturated fats, and sugar against a background of insufficient plant-based foods triggers mechanisms for the development of hypertension, atherosclerosis, and carbohydrate metabolism disorders,” emphasized Anna Kosenkova. She also added that small but consistent changes in the diet can produce a noticeable effect in just a few months.
However, a balanced diet does not work on its own. Among the main risk factors for cardiovascular diseases, the specialist notes insufficient physical activity, obesity, smoking, dyslipidemia, and genetic predisposition. In Moscow, is developing the philosophy of healthy longevity, implying that the entire urban environment creates conditions for every resident to maintain their health for many years.
Understanding how everyday habits affect the body is aided by regular health check-ups. Informational stickers about the program remind city residents about this. “Moscow Checkup”, placed at all Moscow fairs and fish markets under the program “Moscow — on the wave.” This program allows assessing individual risks even before the first symptoms appear. The analysis takes into account answers to questions about lifestyle and data from the electronic medical record. Depending on the results, additional examinations may be prescribed and personal recommendations given, including about nutrition. This approach aligns with the objectives of the national project “A long and active life”. More details about Russia’s national projects and the capital’s contribution can be found at special page.
Moscow fairs and fish markets “Moscow — on the wave” are places where city residents can purchase high-quality and fresh products from all over the country. Goods for the fairs, where spots are provided free of charge, are brought from more than 40 regions of Russia. At the fish markets in Mitino and Kosino-Ukhtomsky, products from key fishing regions — from Karelia to Kamchatka — are presented. Suppliers guarantee the quality and freshness of the products, and before sale they are inspected by specialists from the Moscow city state veterinary service.
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