Heart-healthy foods

Dietary habits and food choices influence cardiovascular risk by affecting factors such as cholesterol, blood pressure, body weight, diabetes, and other chronic conditions like cancer. Nutrients in food that impact cardiovascular disease include fatty acids (primarily affecting lipoprotein levels), minerals (mainly affecting blood pressure), vitamins, and fiber. Evidence supporting the cardiovascular protective role of these nutrients and dietary patterns is provided by the renowned “Seven Countries Study.” This study established the causal relationship between the benefits of consuming fruits, vegetables, whole grains, and fish.

Fruits and vegetables:

Consuming fruits and vegetables helps reduce cardiovascular risk factors. Numerous findings from observational and community-based studies have supported the hypothesis that a diet rich in fruits and vegetables has a regulatory effect on blood pressure. Some studies have also demonstrated the effects of fruits and vegetables in lowering blood lipid levels. The cardiovascular health benefits of fruits and vegetables are largely attributed to their fiber content. Additionally, certain studies have shown that specific components of fruits and vegetables (such as antioxidants, fiber, and magnesium) play a role in preventing the onset of diabetes.

Research has shown that consuming an additional daily serving of fruit (equivalent to 77g) or vegetables (equivalent to 80g) reduces the risk of cardiovascular death by 4%. Another analysis revealed that eating 3 to 5 servings of fruits and vegetables daily reduces the risk of stroke by 11%, while consuming more than 5 servings a day lowers the stroke risk by 26% compared to eating fewer than 3 servings a day. Additionally, each extra daily serving of fruits or vegetables further reduces the risk of coronary artery disease by 4%.

Leafy greens like spinach and kale are excellent choices due to their high content of vitamins, minerals, and antioxidants. They are particularly rich in vitamin K, which supports healthy blood clotting and helps protect your arteries. Furthermore, these greens provide significant amounts of dietary nitrates, which help lower blood pressure, reduce arterial stiffness, and improve the function of the cells lining blood vessels.

Berries such as strawberries, blueberries, blackberries, and raspberries are rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation—key contributors to cardiovascular disease.

Nuts: Whole grains provide immune-boosting benefits. Studies have shown that consuming 30g of nuts daily can reduce the risk of cardiovascular disease by 30%. However, it’s important to note that nuts are energy-dense. It’s best to prioritize choosing “whole grains” or “whole wheat” options.

Chocolate: The cardiovascular protective effects of chocolate have garnered attention recently. Some studies indicate that consuming larger amounts of chocolate can reduce the risk of cardiovascular disease by 37% and stroke by 29% compared to consuming less chocolate. While eating more chocolate appears to be beneficial for heart health, it’s crucial to keep in mind that chocolate is high in calories, sugar, and fat. Therefore, a balance between its benefits and potential risks must be considered.

Fish: The cardiovascular protective effects of fish are attributed to their high omega-3 fatty acid content. Studies show that eating fish at least once a week can reduce the risk of cardiovascular disease by 16%. Consuming fish 2-4 times a week lowers the risk of stroke by 6% compared to eating fish less than once a week. Fatty cold-water fish, such as salmon, herring, tuna, mackerel, anchovies, sardines, and sturgeon, are rich sources of omega-3. For those who are unable to consume enough fish or seafood, taking fish oil supplements is an alternative way to meet the recommended daily intake of omega-3 fatty acids.

Dietary supplements containing phytosterols (plant sterols and stanols) are effective in lowering LDL cholesterol (with a 10% reduction at a daily dose of 2g of phytosterols). The cholesterol-lowering effect is enhanced when these supplements are combined with a low-fat diet or statin therapy. Higher doses of phytosterols have been shown to result in even greater reductions in cholesterol levels.

Specialist level 2 doctor. Nguyen Chi Thanh

References:

  1. The Decision No. 5333/QĐ-BYT dated December 23, 2020, issued by the Ministry of Health of Vietnam, pertains to the publication of professional materials on “Primary Prevention of Cardiovascular Diseases.”
  2. https://www.sevencountriesstudy.com/about-the-study/
  3. Superfoods for your heart: 5 best foods to boost heart health. (2022, Oct 14). The Hindustan Times Retrieved from. https://www.proquest.com/newspapers/superfoods-your-heart-5-best-foods-boost-health/docview/2724474535/se-2.
  4. Fish oil: Physiologic effects and administration- UpToDate. Accessed: July 21, 2024.

 

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