Cardiovascular disease is a global epidemic, claiming nearly 18 million lives in 2019 alone. What if you could significantly reduce your risk of heart disease by making simple changes to your diet?
Important research from McMaster University and Hamilton Health Sciences’ Population Health Research Institute (PHRI) illustrates this hopeful possibility.
Make healthy choices at the grocery store
Research shows that by including these six key foods in your diet, you can significantly reduce your risk of developing cardiovascular disease (CVD). So what are these miracle drugs?
- fruit
- vegetables
- beans
- nuts
- fish
- Full Fat Dairy
Regular consumption of these foods may be the secret to fighting heart disease and stroke, which account for 85% of CVD-related deaths.
Diet and risk of heart disease
While similar studies have been conducted in the past, most of them have focused on Western countries and diets. This new study is a novel one, taking an innovative, global approach.
The team cast a wider net than ever before, analysing dietary data from 245,000 people in 80 countries.
“The PURE Healthy Eating Score adequately reflects high-, middle- and low-income countries,” explains Salim Yusuf, senior author and lead researcher on the study.
Similarly, Andrew Mente, a PHRI scientist and assistant professor in the School of Health Research Methods, Evidence and Impact at McMaster University, highlighted this unique approach.
He points out that while traditional diet scores often mix harmful processed foods with nutrient-rich foods, the PURE Healthy Diet Score emphasizes the power of protective foods and moderation.
Get on the road to a healthy heart
The PURE Healthy Diet Score recommends eating two to three servings of fruits and vegetables, one serving of nuts, and two servings of dairy products each day.
It is also recommended to eat legumes three to four times a week and fish two to three times a week.
Can’t imagine life without grains or meat? No worries, just eat unrefined whole grains and unprocessed meats in moderation instead.
This study is a ray of hope in the fight against CVD, and the researchers’ dedication to this work for 25 years without any special funding shows how much they value heart health around the world.
Preventing health problems instead of treating them
This study highlights the potential for simple dietary adjustments to combat CVD, one of the world’s deadliest health problems.
It paints a hopeful picture of a future where health is not determined by geographic or economic boundaries, but by universal access to staple food knowledge.
Add this six-food formula to your diet
Switching to a heart-healthy diet is a lot easier than you think, and much easier than fighting heart disease.
There are lots of easy ways to incorporate these six food groups into your daily routine.
- Start your day with some fruit. Choose an apple, a banana or a handful of berries. Small choices like these can make a big difference.
- Fill half your plate with vegetables at each meal. Choose vegetables of different colors to get a variety of vitamins and minerals. Eat more salads and try new veggie recipes.
- Beans, lentils and chickpeas are delicious and versatile: add them to soups, stews and salads, or use them as a protein-rich base for vegetarian dishes.
- Store a small container of unsalted nuts for a quick and healthy snack — eating a handful each day will boost your heart health.
- Aim to eat fish 2-3 times a week. Enjoy a simple grilled fish or try a new seafood recipe. The omega-3 fatty acids in fish are great for your heart.
- Choose yogurt, cheese and milk that are naturally rich in fats – these foods are satisfying and rich in essential nutrients, unlike the low-fat versions which often contain added sugar.
Diet, heart disease, and the future
Research from McMaster University and PHRI shows how important diet is in preventing heart disease. Living a heart-healthy lifestyle may seem difficult, but small changes made consistently can make a big difference.
Armed with this knowledge, you can take steps to prevent heart disease. The promise of prevention is within reach. Take better care of your heart by changing your food choices, and work toward a healthier life.
Don’t just think about what you eat, think bigger: regular exercise, stress management and enough sleep all contribute to better heart health.
Find an activity you enjoy, like walking, yoga, cycling, etc. Aim to create a daily routine that supports your health.
Finally, the next time you go grocery shopping, remember to not only fill your stomach, but also protect your heart. Are you ready to become a healthier you? Get started today!
The full study results are: European Heart Journal.
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