We all know the importance diet plays in maintaining our heart health, and now researchers believe they may have identified six foods that provide the most protection against cardiovascular disease.
A new study from researchers at Canada’s McMaster University has highlighted the importance of a well-rounded diet in reducing the risk of cardiovascular disease (CVD) in adults.
The study, published in the European Heart Journal, found that not consuming enough of six key foods in combination can lead to a significantly higher risk of CVD, including heart attacks and strokes.
The foods identified in the study were fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products.
The study also noted that there are various ways to achieve a healthy diet, such as including moderate amounts of whole grains or unprocessed meats.
Researchers analysed health and diet data from 245,000 individuals across 80 countries, drawing from multiple studies.
They then derived a diet score for that data using the ongoing, large-scale global Prospective Urban and Rural Epidemiological (PURE) study.
Using this scoring method, they then replicated this process across five other independent studies to measure health outcomes in different world regions and in people with and without prior CVD.
The six foods identified had demonstrable CVD benefits regardless of the life circumstances or geographic location of the person consuming them.
Associate Professor Andrew Mente, lead author of the study, says similar research has focused on Western countries and diets that combined harmful, ultra-processed foods with nutrient-dense foods.
This research was global in scope and focused solely on foods considered to be healthy.
“We were unique in that focus,” he says.
“The other diet scores combined foods considered to be harmful – such as processed and ultra-processed foods – with foods and nutrients believed to be protective of one’s health.”
To achieve the optimum PURE Healthy Diet Score, the study found an average daily intake of two to three servings of fruit, two to three servings of vegetables, one serving of nuts and two servings of dairy.
You should also be having three to four weekly servings of legumes and two to three servings of fish. The researchers say you could potentially substitute one serving of fish for one of unprocessed red meat or poultry.
CVD is a leading cause of death in Australia and globally. The Australian Institute of Health and Welfare (AIHW) estimates CVD is the underlying cause for around 25 per cent of all deaths in Australia each year.
Globally, the World Health Organization estimates nearly 18 million people die from CVD each year, representing around 32 per cent of all deaths worldwide.
Do you eat these foods regularly already? Are there any you don’t eat regularly enough? Let us know in the comments section below.
Also read: Could you have an abnormal heart rythym?
