From the Guidelines
Consuming chicken as part of a balanced diet, prioritizing skinless breast and healthy preparation methods, is generally not associated with early cardiac death, but a diet rich in plant-based foods, such as the Mediterranean diet, is more strongly associated with reduced cardiovascular risk. For heart health, it is recommended to choose skinless chicken breast over fried or processed chicken products, and limit portion sizes to about 3-4 ounces per serving 1. Preparation methods matter significantly, with grilling, baking, or poaching being preferred over frying, and avoiding high-sodium marinades or breading 1. Complementing chicken meals with plenty of vegetables, whole grains, and healthy fats like olive oil is also recommended 1.
The evidence suggests that diets with a higher intake of plant-based foods, such as the Mediterranean diet, are associated with a markedly lower cardiovascular risk compared to diets including predominantly animal foods 1. The Lyon Diet Heart Study showed a 65% reduction in composite CVD outcomes, including cardiac death and nonfatal MI, with a Mediterranean diet intervention 1. Additionally, the PREDIMED trial reported a 30% reduction in total CVD among individuals randomized to a Mediterranean diet plus extra-virgin olive oil or mixed nuts 1.
Key components of a heart-healthy diet include:
- Vegetables, fruit
- Legumes, nuts
- Whole grains
- Lean protein
- Complex carbohydrates
- Dietary fiber
- Monounsaturated fat (<20% of daily calories; eg, olive oil)
- Polyunsaturated fat (s1o of daily calories; eg, salmon) 1. It is essential to prioritize these components and limit processed foods, sodium, and added sugars for optimal heart health 1.
From the Research
Chicken Diet and Early Cardiac Death
There is no direct evidence in the provided studies that links chicken diet to early cardiac death. However, the studies discuss the importance of a healthy diet in preventing cardiovascular disease (CVD) and reducing the risk of cardiac death.
- A heart-healthy diet rich in fruits, vegetables, legumes, whole grains, and lean protein sources, with minimization/avoidance of processed foods, trans-fats, and sugar sweetened beverages, is recommended by prevention guidelines 2, 3.
- The Mediterranean, DASH, and plant-based diets have all proven cardioprotective in varying degrees and are endorsed by professional healthcare societies 2, 3.
- Omega-3 fatty acids, found in fatty fish, have been shown to significantly reduce the risk for sudden death caused by cardiac arrhythmias and all-cause mortality in patients with known coronary heart disease 4, 5, 6.
- The American Heart Association recommends consumption of two servings of fish per week for persons with no history of coronary heart disease and at least one serving of fish daily for those with known coronary heart disease 4.
Dietary Recommendations
The studies emphasize the importance of a balanced diet in preventing CVD and reducing the risk of cardiac death. Key recommendations include:
- Increasing consumption of vegetables, fruits, whole grains, and pulses 2, 3.
- Reducing or eliminating red meat, sweets, and sugar-sweetened beverages, along with processed foods that are high in sugar, salt, fat, or low in dietary fiber 2, 3.
- Consuming omega-3 fatty acids, either through fatty fish or fish-oil supplements, to reduce the risk of cardiac death 4, 5, 6.