What dietary changes can help lower rates of Cardiovascular Disease (CVD)?

Dietary Recommendations to Lower Rates of Cardiovascular Disease (CVD)

A diet emphasizing vegetables, fruits, legumes, nuts, whole grains, and lean protein is recommended to reduce the risk of CVD events. 1

Key Dietary Components to Reduce CVD Risk

Plant-Based Foods

• Consume a variety of vegetables and fruits daily (4-5 servings per day), emphasizing deeply colored varieties which are higher in micronutrient content 1
• Include legumes, nuts, and seeds regularly (4-5 servings per week) to increase protein, fiber, and beneficial nutrients 1
• Choose whole grains over refined grains for increased fiber and nutrient content 1
• Consume 30-90g of whole grains daily to reduce CVD and type 2 diabetes risk 1

Healthy Protein Sources

• Eat fish, especially oily fish rich in omega-3 fatty acids, at least twice a week 1
• Select lean cuts of meat, remove skin from poultry before eating 1
• Limit processed meats (smoked, cured, salted meats with preservatives) which contribute to sodium intake and CVD risk 1
• Include plant-based protein sources like legumes and nuts 1

Fats and Oils

• Reduce saturated fat to less than 6% of total caloric intake 1
• Replace saturated fats with monounsaturated fats (like olive oil) and polyunsaturated fats 1
• Use liquid vegetable oils instead of solid fats 1
• Completely avoid trans fats which are associated with increased morbidity and mortality 1

Carbohydrates and Sugar

• Limit refined carbohydrates (containing <25% whole grain by weight) including white bread, white rice, and refined breakfast cereals 1
• Minimize sugar-sweetened beverages (soft drinks, energy drinks, fruit drinks with added sugars) 1
• Choose foods with dietary fiber, which helps reduce CVD risk factors 1

Sodium Reduction

• Minimize sodium intake to <2,300 mg/day (optimal target: 1,500 mg/day) 1
• Compare sodium content of similar products and choose those with less salt 1
• Limit condiments high in sodium 1

Evidence-Based Benefits

• The Mediterranean diet has shown up to a 65% reduction in composite CVD outcomes (cardiac death and nonfatal MI) in secondary prevention trials 1
• Higher dietary fiber intake is associated with lower blood pressure, improved insulin sensitivity, and lower risk of CVD events 1
• Reduction in saturated fatty acids with healthier fat and carbohydrate intake lowers LDL-C, reducing CVD morbidity and mortality 1
• A recent Cochrane review of randomized trials showed a 17% reduction of CVD events in patients with chronic coronary disease by lowering saturated fat intake 1
• Sodium reduction with a healthy diet reduces the risk of future CVD events and may improve biomarkers of cardiac injury, inflammation, and cardiac strain 1

Common Pitfalls to Avoid

• Dietary Supplements: Non-prescription dietary supplements (including omega-3 fatty acids, vitamins C, D, E, beta-carotene, and calcium) are not beneficial for reducing acute CVD events 1
• Fruit Juice: Fruit juice is not equivalent to whole fruit in fiber content and satiety value and should not be emphasized 1
• Fish Preparation: Methods used to prepare fish should minimize added saturated and trans fats (avoid cream sauces or frying in hydrogenated fats) 1
• Processed Foods: Limit processed foods high in sodium, sugar, and unhealthy fats 1
• Alcohol Consumption: If alcohol is consumed, limit to no more than 1 drink per day for women and 2 drinks per day for men 1

Practical Implementation

• Replace high-calorie foods with fruits and vegetables 1
• Grill, bake, or broil fish, meat, and poultry instead of frying 1
• Use the nutrition facts panel and ingredients list when choosing foods 1
• Select milk and dairy products that are either fat-free or low-fat 1
• Cut back on pastries and high-calorie bakery products 1

By following these dietary recommendations, individuals can significantly reduce their risk of developing or worsening cardiovascular disease through improvements in blood lipids, blood pressure, inflammation, and other cardiovascular risk factors.