You’ve probably heard it before, but it’s worth repeating:
- Heart disease is the leading cause of death for both men and women
- Diet and lifestyle choices can have a dramatic effect on the development of heart disease and other conditions affecting the cardiovascular system
It’s never too late to start taking measures to prevent the onset or progression of cardiovascular disease—the more changes you make now, the healthier you’ll be in years to come. In addition to getting regular physical activity and not smoking, what you eat makes a big difference.
Since February is American Heart Month, we thought we would take this opportunity to highlight some of the scientific evidence regarding the effect of food and beverages, as well as certain nutrients and dietary factors, on the risk of heart disease and some related conditions. Key foods to include in a heart-healthy diet include fruit and vegetables, whole grains, beans, nuts, and fish. Consult the table below for specific evidence-based recommendations.
| Cardiovascular condition | Nutrition research | Guidance | |
|---|---|---|---|
| High blood pressure | Dietary Approaches to Stop Hypertension (DASH) eating plan | Reduces blood pressure in those with normal or elevated blood pressure | Consume a diet rich in fruit, vegetables, whole grains, and low-fat dairy while low in saturated fat and added sugars |
| More potassium and less sodium | Reduces water retention and blood pressure | • Eat at least 9 servings/day of fruit and vegetables • Consume less than 2,300 milligrams/day of sodium (equivalent to 1 teaspoon of salt) |
|
| Vitamin C | • Protects the lining of blood vessels • Increases the availability of nitric oxide, a compound that helps relax blood vessel walls | Supplement with 500 milligrams/day of vitamin C | |
| Heart disease (also called coronary heart disease [CHD]) | Essential fatty acids | • Omega-6 polyunsaturated fatty acids (PUFAs) reduce blood cholesterol • The long-chain omega-3 PUFAs, EPA and DHA, help to reduce inflammation, blood clot formation, and arrhythmias (abnormal heart rhythms) | Replace saturated fat, found in foods like cheese, full-fat dairy, and red meat, with a mixture of omega-6 and omega-3 PUFAs, found in foods like vegetable oils, nuts, and seafood |
| Fish, fish oil, EPA + DHA | • Fish are a good source of the long-chain omega-3 PUFAs called EPA and DHA • EPA and DHA help to reduce inflammation, blood clot formation, and arrhythmias (abnormal heart rhythms) | Eat at least 2 servings of oily fish/week (which provides an average of 400 milligrams/day EPA + DHA) | |
| Vitamin C | Protects the lining of blood vessels | • The higher the vitamin C intake, the lower the risk of heart disease • Strive for at least 400 milligrams/day |
|
| Flavonoids in cocoa powder and black tea | Influence enzymes involved in inflammation and blood vessel function | The higher the consumption, the lower the risk of heart disease | |
| Fruit and vegetables | A source of vitamins, minerals, phytochemicals, and fiber—all of which are compounds that protect the heart | • Eat at least 5 servings/day • Each additional serving per day reduces heart disease risk by about 4% |
|
| Whole grains | A source of vitamins, minerals, phytochemicals, and fiber—all of which are compounds that protect the heart | Eat at least 3 servings/day | |
| Nuts | A source of phytosterols, soluble fiber, and mono- and polyunsaturated fatty acids—all of which are compounds that protect the heart | Eat 1 ounce (approximately ¼ cup) at least 5 times/week | |
| Fiber | • Helps normalize blood cholesterol • Slows sugar absorption and the corresponding insulin response | Consume 30-38 grams/day for men and 21-25 grams/day for women | |
| Legumes (beans, peas, and lentils) | A source of vitamins, minerals, soluble fiber, and phytochemicals—all of which are compounds that protect the heart | Eat at least 4 servings/week | |
| Moderate consumption of alcoholic beverages | May prevent blood clot formation, increase HDL-cholesterol (“good” cholesterol), improve insulin sensitivity, and exert anti-inflammatory effects | Consume no more than 2 drinks/day for men and 1 drink/day for women | |
| Stroke | Fish, fish oil, EPA + DHA | • Fish are a good source of long-chain omega-3 PUFAs, including EPA and DHA • EPA and DHA help to reduce inflammation and blood clot formation | Eat at least 2 servings of oily fish/week |
| Whole grains | A source of vitamins, minerals, phytochemicals, and fiber—all of which are compounds that protect the heart | Eat at least 3 servings/day | |
| Moderate consumption of alcoholic beverages | May prevent blood clot formation | Consume no more than 2 drinks/day for men and 1 drink/day for women | |
For more details on the relationship between nutrients or other dietary components and specific cardiovascular conditions, see the Disease Index in the Micronutrient Information Center.
The American Heart Association also has guidelines for healthy eating.
This article was contributed by Giana Angelo, PhD, a nutrition scientist with the Micronutrient Information Center.
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