New study reveals the best diet for a healthy heart

A recent study published in the journal Vascular Health and Risk Managementresearchers discuss a variety of nontraditional and traditional practices, as well as socioeconomic and food insecurity-related limitations associated with adopting a diet for heart health.

study: A heart-healthy diet for cardiovascular disease prevention: where are we now? Image Credit: New Africa/Shutterstock.com

Background

Despite significant advances in medicine and diet that have improved cardiovascular health, cardiovascular disease remains one of the most common causes of death in the United States.

Early research into the relationship between diet and cardiovascular health reported that a diet rich in fish, vegetables, grains, fruits, and beans was associated with a lower incidence of myocardial infarction. In addition, eating vegetables and fruits along with regular exercise was associated with a 40% reduction in the incidence of myocardial infarction.

Hypertension, excess abdominal fat, dyslipidemia, and type 2 diabetes are some of the cardiometabolic risk factors that can be modified by dietary changes. in the United States, Prevalence of type 2 diabetes, blood pressure and obesity are on the rise, increasing the risk of cardiovascular disease. Abdominal waist circumference is also a marker for cardiovascular disease.

Increasing scientific evidence associates the Diet to Stop Hypertension (DASH), Mediterranean, and other predominantly plant-based diets with cardioprotective properties and the ability to modify the gut microbiome. is showing.

heart healthy diet

A Mediterranean diet consists of fruits, leafy greens, nuts, legumes, spices, herbs, lean meats such as fish and poultry, and extra virgin olive oil. In addition, this diet recommends moderate consumption of alcohol and limiting intake of sweets and red meats. eliminate red meat.

The Mediterranean diet has been shown to reduce inflammation, alter the gut microbiota, modulate proatherogenic gene expression, and improve lipid profiles. found that a Mediterranean diet reduces adverse phenotypes associated with cardiometabolic health and reduces the expression of proathrombotic genes.

The DASH diet consists primarily of vegetables, fruits, whole grains, fish, poultry, low-fat dairy, seeds and nuts. Similarly, this diet recommends avoiding sugar-sweetened drinks, fatty meats, and full-fat dairy products.

The DASH diet also recommends keeping your daily salt intake below 2,300 mg. In particular, this diet has been associated with significantly lowering blood pressure levels in hypertensive patients and lowering the risk of diabetes, heart failure, and cardiovascular disease.

Healthy plant-based diets, including vegetarian and vegan diets, contain primarily plant products. It includes semi-vegetarians, consuming plant-based foods along with various combinations of dairy, eggs, or fish.

A healthy plant-based diet focuses on consuming whole grains, vegetables, fruits, legumes, and nuts, although most subsets may reduce the cardioprotective effects of the diet. We do not strictly recommend reducing your salt, fat, or sugar consumption.

Controversial or emerging diets

The ketogenic diet has a high fat intake, moderate protein intake, and very low carbohydrate consumption.

The ketogenic diet has been successful not only in losing weight, but also in improving blood sugar control and insulin resistance. , may increase levels of triglycerides, total apolipoprotein B, and non-high-density lipoprotein cholesterol, all of which are associated with increased risk. of cardiovascular disease.

Intermittent fasting is a new eating pattern that recommends long periods of fasting to activate ketosis. Although intermittent fasting has shown promise as an approach to weight loss, long-term studies on the effects of intermittent fasting on cardiovascular health are lacking. No clinically significant reduction in risk factors associated with

Cardiovascular Health and Gut Microbiome

Emerging research shows that prebiotics and probiotics alter the gut microbiome, potentially impacting cardiovascular health. and a high-fiber diet is associated with increased gut microbiota diversity and reduced risk of cardiovascular disease and hypertension.

Challenges in adopting a heart-healthy diet

Cultural and social factors, as well as socioeconomic status, are commonly associated with non-compliance with adherence to a heart-healthy diet. Social barriers prevent ethnic and gender-related minorities, as well as underserved populations, from accessing heart-healthy diets, resulting in lower cardiovascular disease rates for these populations. Incidence and mortality are high.

Food insecurity, lack of fresh food stores, and excessive availability of low-quality, ultra-processed foods also contribute to the rise in obesity and cardiovascular disease. Several studies have shown that the 2019 coronavirus disease (COVID-19) pandemic exacerbated food insecurity among the socioeconomically lower classes, resulting in lower consumption of cheap, highly processed meat and sugar-sweetened beverages. Increased consumption is reported.

Conclusion

Current research suggests that the Mediterranean diet is the most cardioprotective, and DASH and a healthy, plant-based diet low in salt and sugar are also thought to be good for heart health. The impact of certain diets, such as the ketogenic diet and intermittent fasting, on cardiovascular health remains controversial or unclear.