What foods are beneficial for cardiovascular health?

From the Guidelines

A heart-healthy diet should prioritize foods rich in omega-3 fatty acids, such as fatty fish, and follow a Mediterranean-like diet, as supported by the most recent and highest quality study 1. When it comes to cardiac health, the focus should be on consuming foods that reduce inflammation, lower blood pressure, and improve cholesterol profiles.

• Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to decrease the risk of arrhythmias, thrombosis, and heart attack 1.
• A Mediterranean-like diet, which includes olive oil, nuts, legumes, fruits, vegetables, whole grains, fish, and wine in moderation, has been proven to substantially contribute to the prevention of atherosclerosis 1.
• It is also important to limit the consumption of refined cereals and starchy foods, and to choose whole grains like brown rice, oats, and whole wheat bread over refined carbohydrates.
• Healthy fats from olive oil, avocados, and nuts support cardiovascular function, while limiting saturated and trans fats found in processed foods is crucial.
• Beans, lentils, and other legumes provide protein and fiber that help control cholesterol, and reducing sodium intake to less than 2,300mg daily can help manage blood pressure. The evidence from observational studies and large trials, such as the PREDIMED trial, supports the cardiovascular benefits of a Mediterranean-like diet and its components 1.
• The PREDIMED trial reported a 30% reduction of total CVD among individuals randomized to a Mediterranean diet plus extra-virgin olive oil or mixed nuts.
• The Dietary Approaches to Stop Hypertension diet and the Lyon Diet Heart study also explored the effect of diet on cardiovascular risk factors and CVD reduction. Overall, prioritizing a Mediterranean-like diet and incorporating foods rich in omega-3 fatty acids can significantly reduce the risk of heart disease and improve cardiac health, as supported by the most recent and highest quality study 1.

From the Research

Foods Beneficial for Cardiac Health

• Fatty fish rich in omega-3 fatty acids, as they have been shown to reduce the risk of coronary heart disease (CHD) 2, 3
• Whole grains, which can help lower cholesterol and triglyceride levels, reducing cardiovascular risk 3, 4
• Fruits and vegetables, as they provide essential nutrients, fiber, and phytochemicals that can help prevent chronic diseases 4, 5
• Low-fat dairy products and lean proteins, which can be part of a heart-healthy diet 3
• Plant-based diets, such as the Mediterranean diet, which have been associated with reduced cardiovascular risk and total mortality 3

Foods to Limit or Avoid

• Saturated fats, which can raise low-density lipoprotein cholesterol (LDL-C) levels and increase the risk of atherosclerotic cardiovascular disease (ASCVD) 6
• Refined carbohydrates, which can increase cardiovascular risk 3
• Trans fats, which should be eliminated from the diet due to their harmful effects on cardiovascular health 3

Key Nutrients and Compounds

• Omega-3 fatty acids, particularly EPA and docosahexaenoic acid, which can help prevent coronary plaque progression and reduce cardiovascular risk 3
• Fiber, which can help lower cholesterol and triglyceride levels, and provide essential nutrients and phytochemicals 4, 5
• Phytochemicals, such as flavonoids, phenolic acids, and carotenoids, which can provide antioxidant and anti-inflammatory effects 5