A recent study found that not getting enough of six certain heart-healthy foods may increase your risk of cardiovascular disease. The results were published online in the European Heart Journal.

Researchers produced a diet score from the massive worldwide PURE study. They found the same thing in five other studies looking at health outcomes in various places and populations, both with and without a history of cardiovascular disease. They discovered that the best way to reduce the risk of cardiovascular illness, such as heart attacks and strokes, was to eat a diet rich in whole foods:

• Fruit
• Fish
• Vegetables
• Nuts
• Whole-fat dairy
• Legumes

A healthy diet, they discovered, may be attained in several ways, including the consumption of modest quantities of whole grains and unprocessed meats, for example.

According to Salim Yusuf, senior author and principal, "previous diet scores," according to the PURE investigator, have been focused on Western nations and have evaluated the association between food and [cardiovascular disease] and mortality via interventions like the EAT-Lancet Planetary Diet and the Mediterranean food. PURE Healthy Diet Score, on the other hand, represented nations with high, medium, and low incomes.

According to the study's first author and assistant professor in McMaster's Department of Health Research Methods, Evidence, and Impact, Andrew Mente, PhD, the other diet scores combined foods thought to be harmful, like processed and ultra-processed foods, with foods and nutrients thought to be protective of one's health.

Generally speaking, the PURE Healthy Diet Score suggests:

• 2 to 3 servings of fruit per day
• Two to three servings of vegetables daily
• 1 ounce per day nuts
• Two servings of dairy per day
• Three to four servings of legumes per week
• Two to three servings of fish per week
• Whole grains at one serving per day and unprocessed red meat or poultry at one serving per day are also viable alternatives.

Nutrition for Heart Health

Certain food groups, often associated with the Mediterranean diet, have been recommended for heart health for years. Evidence consistently supports the Mediterranean diet's benefits in preventing heart disease, and numerous resources offer meal preparation guidance and recipes aligned with this diet.

While this diet is often low in fats, there is room for full-fat dairy products when consumed in suitable amounts. Examples of recommended portions include:

• Two slices of cheese,
• One cup of milk or yogurt, or
• A palm-sized quantity of cubed cheese.

Monitoring portion sizes, especially with calorie-dense foods like proteins, nuts, and dairy is essential. When uncertain about portions, consulting the nutrition label for serving size recommendations is advised.

Another perspective emphasizes the significance of diverse protein intake for optimal heart health. While many people's diets are dominated by proteins like chicken, pork, eggs, beef, and dairy, it's crucial to note that while these sources are nutritious, they often contain higher saturated fat levels. Conversely, protein sources such as nuts, legumes, fish, and soy, which bring unique benefits, are typically underrepresented in diets.

Each of these alternative protein sources possesses distinct qualities beneficial for heart health. The goal isn't to exclusively consume one type of protein and exclude others but to aim for a balanced intake from various protein sources. This balance ensures individuals gain the combined advantages these foods offer for cardiovascular wellness.

Advice From The Experts To Get You Going

If we begin making adjustments, we will see positive results very quickly. And the other good news is we have no obligation to be flawless, we simply need to start.

Eat What You Like

Beginning dietary changes with items that are already heart-healthy and that the person enjoys eating. Make a list of all the items you like eating and make sure you always have some of them on hand.

Modify Your Routine Gradually

Experts advocate taking baby steps if incorporating more whole, heart-healthy foods into your diet seems intimidating. For instance, trying a few different things at the supermarket every week.

Get Your Meals and Snacks Ready in Advance

Making heart-healthy foods before you arrive home is the pro tip, so they are convenient to take on the go. Keep some fruits and veggies on hand to nibble on when feeling peckish. It's suggested to do shopping for fruit, tossing together a salad, buying precooked meats to add to veggies, or preparing and freezing full meals to be ready for the unexpected.

Instead of grabbing unhealthy fast food, preparing meals for later will simplify enjoying a ready-made meal based on whole foods.

Mind Your Serving Sizes!

It's recommended to look out for portion-controlled, whole-food snacks between meals. These may include things like nuts, entire fruits, and cheeses. Swap out highly processed fast food with the expanding number of informal cafes selling nutritious meals that focus on these 6 dietary categories.