A study published in the European Heart Journal has determined that diets rich in fruits, vegetables, legumes, nuts, fish, and whole-fat dairy were linked to improved heart health and lower cardiovascular risk.
Popular diets such as the Mediterranean Diet and DASH Diet have been associated with lower risk of heart disease. Similarly, those eating plans emphasize consuming five of the six foods in the study.
The wild card in that deck of heart healthy food is whole fat dairy.
Previously, whole milk and its byproducts were thought to be a risk factor for heart disease. However, this new study has found otherwise.
Economic Impact of Heart Disease
Heart disease and stroke kill more Americans than any other cause. Consequently, each year over 870,500 U. S. citizens, about one-third of all deaths, die from these diseases.
Economically, heart disease and stroke cost the nation’s healthcare system $216 billion annually, according to the Centers for Disease Control (CDC). In addition, that cost is rising.
By 2035, the American Heart Association(AHA) estimates the cost will reach $1.1 trillion.
The cost in terms of lost productivity tops $147 billion a year.
Specific Recommendations
In addition to short listing specific foods for heart health, the study also determined the number of servings for each.
On a daily basis, the study found, fruit and vegetables should be eaten two to three times. Meanwhile, whole fat dairy should be consumed twice a day. In addition, on a weekly basis, two to three servings of legumes are advised. Nuts should be eaten seven times a week.
How to Eat for Heart Health
A wide range of sources offer ideas for healthy eating from the AHA to the National Institutes of Health.
The Mayo Clinic recommends eight steps to prevent heart disease through diet. Briefly, here they are in summary:
- Control your portion size
How much you eat is as important as what you eat, according to the Mayo Clinic. One trick the clinic recommends for limiting portions is to use a smaller plate.
- Eat more fruit and vegetables
Sound familiar? Eating fruit and vegetables not only supplies you with vitamins and minerals – they also supply fiber. As a result, that fiber makes you feel full. For that reason, it easier to resist fatty foods and snacks.
- Eat whole grains
Speaking of fiber – whole grains are an excellent source. Instead of white bread, white rice, or egg noodles – try their whole wheat counterparts.
- Limit unhealthy fats
Saturated and trans fats lead to high cholesterol. As a result, that can lead to a buildup of plaque in arteries which can cause stroke or heart attack.
- Choose low-fat protein
Lean meat, chicken and fish are great sources of protein. The clinic recommends trimming fat from meat and skin from chicken. Legumes mentioned in the European study are also great sources of protein. They include beans, peas, and lentils.
- Limit or reduce salt
Too much salt can lead to high blood pressure. Consequently, high blood pressure can result in heart disease.
- Create Daily Menus
The preceding six strategies should be used in meal planning.
- Allow yourself an occasional treat
Now and then a sweet or other snack is alright. However, you need the discipline to be sure cheating does not become a habit.
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Max K. Erkiletian began writing for newspapers while still in high school. He went on to become an award-winning journalist and co-founder of the print magazine Free Bird. He has written for a wide range of regional and national publications as well as many on-line publications. That has afforded him the opportunity to interview a variety of prominent figures from former Chairman of the Federal Reserve Bank Paul Volker to Blues musicians Muddy Waters and B. B. King. Max lives in Springfield, MO with his wife Karen and their cat – Pudge. He spends as much time as possible with his kids, grandchildren, and great-grandchildren.
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