Endothelial dysfunction, platelet hyperactivity, hypertension, and the metabolic syndrome: molecular insights and combating strategies
Foods, Diets, And Tips To Follow For A Healthy Heart
Diets high in ultra-processed foods, sugars, and unhealthy fats can increase heart disease risk. Changing your diet can have a positive effect on your heart, even if you already have heart disease.
Your heart is a complex organ that works continuously to provide your body with a constant supply of oxygen-rich blood.
It's part of the cardiovascular system, which also includes arteries, veins, and capillaries.
Research suggests that diet may be the most preventive factor in heart disease-related death, which accounts for one-third of deaths worldwide. Following a heart-healthy diet can significantly reduce your chances of developing heart disease or dying from it.
This article explains how diet affects heart health and shares evidence-based ways to promote cardiovascular health and reduce heart disease risk using simple, realistic dietary changes.
Your diet affects the health of every part of your body, including your heart.
After all, food provides the nutrients your body needs to function optimally, including:
While you can't control some risk factors for heart disease, like age or genetics, diet is something you can change. Specifically, diet can help reduce the following risk factors for heart disease:
Although studies often suggest that obesity is a risk factor for certain health conditions, they rarely account for the role weight stigma and discrimination play in health. Discrimination is one of the social determinants of health — the conditions in daily life that affect our health — and it can and does contribute to health inequities.
Meanwhile, experiences of weight stigma in daily life, inside and outside of medical settings, are associated with negative mental and physical health outcomes.
Everyone deserves appropriate and compassionate medical care. If you're interested in finding weight-inclusive healthcare professionals, you may want to follow the work of the Association for Size Diversity and Health.
Mediterranean diet
It's generally high in plant-based foods like beans, vegetables, fruits, whole grains, seafood, and healthy fats like extra virgin olive oil and nuts, and low in ultra-processed foods, red and processed meats, and added sugar.
A 2024 study found that following a Mediterranean-style diet could cut the risk of heart disease by almost half.
Following a Mediterranean-style diet can include non-Mediterranean cultural foodsDASH diet
Studies have found that the DASH diet can effectively lower blood pressure by focusing on fruits, vegetables, lean proteins, whole grains, and low fat dairy. The DASH eating plan also limits saturated and trans fats and sodium.
A 2023 study by the American Heart Association identified the DASH diet as the best diet for heart health.
Plant-based diets
Research links adherence to plant-based diets, such as vegetarian and vegan diets, to improved heart health and decreased risk of heart disease.
That said, plant-based diets high in refined grains, sugar-sweetened beverages, and highly processed snacks can still increase the risk of heart disease.
Diets most associated with improved heart health outcomes are typically high in plant foods like vegetables, fruits, beans, nuts, and seeds, and low in ultra-processed foods, processed and red meats, and added sugar.
You don't have to subscribe to a specific diet for better heart health. Still, it can help to know which foods are beneficial and which are not.
Foods to eat
Your diet as a whole matters most when it comes to disease prevention, but regularly consuming the following foods can benefit your heart health and promote overall wellness.
Foods to avoid
For optimal heart health, experts advise avoiding foods that are high in:
One good way to do this is to avoid ultra-processed foods, which are often high in these components. A 2021 study revealed that each daily serving of ultra-processed food was associated with a 9% higher mortality.
Generally, it's a good idea to avoid eating the following:
It's a good idea to cook your own food as much as possible, as restaurant or pre-made foods are more likely to be processed and unhealthy for your heart.
What is the best breakfast for heart patients?
Breakfasts that exclude processed foods and include plenty of healthy protein, fruit, and vegetables are best for your heart. For example, try eggs with avocados and berries or oatmeal with raisins and chia seeds.
What is the 3-day heart diet?
The 3-day heart diet claims that you can lose up to 10 pounds (4.5 kg) in just 3 days. However, experts have criticized it as too difficult to follow, ineffective, and potentially harmful to your health.
What are the best drinks for your heart?
Studies show that your diet can either increase or decrease your risk of developing heart disease.
While research links diets high in ultra-processed foods and added sugar to increased risk, dietary patterns high in fiber-rich plant foods like fruits and vegetables, fish, and healthy fats like olive oil can support heart health.
Whether you're living with heart disease or simply trying to reduce your risk of developing cardiovascular disease in the future, making a few simple dietary changes can have a profound effect on your heart health.
The 8 Best Canned Foods For High Blood Pressure, Recommended By Dietitians
Reviewed by Dietitian Maria Laura Haddad-Garcia
Key PointsSodium is a necessary mineral for many bodily processes.
Too much sodium increases the risk of heart disease and high blood pressure.
Many canned foods, like beans and beets, can still be eaten—even when watching your sodium.
Are you trying to watch your sodium intake? Most people take in far too much, and excessive consumption can increase their risk of heart disease and high blood pressure. And keeping sodium intake in check is even more important for those who already have high blood pressure, which is nearly half of the adult population in the U.S.
If you have high blood pressure, canned goods are likely on your do-not-eat list because of their bad reputation for being high in sodium. In fact, canned soups are one of the "salty six:" popular foods identified by the American Heart Association as culprits for excess dietary sodium intake. But before you write off canned goods for good—and miss out on a host of nutrient-dense and convenient staples—we're here to reassure you that they can still be a part of a blood pressure-friendly diet.
Adopting the Dietary Approaches to Stop Hypertension (DASH) diet has been shown to be a solid strategy for preventing and treating high blood pressure. A pillar of the DASH diet is to limit dietary sodium to no more than 2,300 milligrams per day, which is 1 teaspoon of salt. Canned foods can be quite high in sodium, so look for low-sodium or no-salt-added options. Draining and rinsing canned foods can also reduce sodium by up to 40%.
Additionally, like many diets, the DASH diet emphasizes the importance of fruits and vegetables. But here's one thing: It doesn't specify that they must be fresh. Canned produce is still packed with the same heart-healthy nutrients. The same goes for high-quality canned proteins like fish and legumes.
In this article, we'll review what to look for on canned food labels when shopping and the top canned foods for high blood pressure recommended by dietitians.
1. Canned Sardines"Canned sardines are packed with omega-3 fatty acids and calcium, both beneficial for blood pressure. Omega 3s help lower blood pressure by reducing inflammation, and calcium is an important mineral in the DASH diet, an eating pattern designed to lower blood pressure," says Veronica Rouse, M.A.N., RD, CDE, owner of The Heart Dietitian.
Just one (5-ounce) can of sardines provides a significant amount of heart-healthy omega-3s, along with 18 grams of protein and 20% to 25% of the Daily Value for calcium, which is 1,300 mg. Not sure how to use canned sardines? Try them in Greek Salad with Sardines. Since sardines can be high in sodium, we recommend enjoying 1 cup of this salad instead of the recommended serving size, which is 2 cups. Or buy no-salt-added sardines and enjoy the full serving size.
2. Canned BeansThere's a lot to love about a humble can of beans, as it's a versatile pantry staple that is budget-friendly, convenient and nutrient-dense. "Eating canned beans is a great way to help keep your blood pressure in line," says Laura M. Ali, M.S., RDN, a culinary nutritionist based in Pittsburgh, and author of the cookbook MIND Diet for Two. "They are a good source of potassium, magnesium and fiber—nutrients that are important for blood pressure control. You can find a variety of low-sodium options, too."
Studies have linked higher intakes of legumes (like beans) with lower blood pressure. Just a half-cup of low-sodium canned black beans provides a whopping 8 grams of fiber, 7 grams of protein, and blood pressure-lowering micronutrients like calcium and potassium. More specifically, calcium plays a crucial role in controlling blood flow by regulating the narrowing and widening of blood vessels.
Choosing the low-sodium option provides about half the sodium of a typical can of black beans. Enjoy this beautiful One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta while helping to protect your heart.
3. Canned TomatoesCanned tomatoes are a versatile pantry staple that can be used in many dishes, from pasta to soup and sauces. They are also loaded with heart-healthy benefits. A half-cup serving of canned crushed tomatoes with no added salt is not only low in sodium but also provides 10% of the Daily Value for potassium.
Potassium helps counteract the effects of sodium by promoting its elimination through urine and by relaxing blood vessel walls. Additionally, canned tomatoes are rich in lycopene, a heart-healthy antioxidant that can help prevent cardiovascular disease. For a delicious, heart-healthy dinner using canned tomatoes, make this Tomato Soup (serve it with our Spinach & Artichoke Dip Grilled Cheese for a complete meal!).
4. Canned TunaThe 2020-2025 Dietary Guidelines for Americans recommends that adults eat 8 ounces of seafood weekly. However, many Americans don't eat enough. No-salt-added canned tuna is one of our go-to picks; It's budget-friendly, versatile and packed with omega-3s, which can lower blood pressure. In fact, a review that included almost 5,000 participants found that just 2 grams of omega-3s daily significantly lowered blood pressure. A 3-ounce portion of canned tuna not only provides 22 grams of high-quality protein, but it's also a good source of calcium and potassium. Need some inspiration? Give this Avocado Tuna Spinach Salad a try.
5. Canned PumpkinNext time you shop for pantry staples, add a can of potassium-rich pumpkin to your cart. "Incorporating more potassium-rich foods like canned pumpkin can help balance out the negative side effects of salt on your blood pressure," says Rouse.
A 1-cup serving of canned pumpkin with no added salt has around 11% of the Daily Value for potassium, which is 4,700 mg. "Canned pumpkin is not just for pumpkin pie," says Rouse. "I use it all year round in overnight oats, pumpkin oatmeal, and my kids love pumpkin muffins." These Healthy Pumpkin Muffins are perfect for a heart-healthy breakfast on the go or a sweet midday snack.
6. Canned PineappleFresh pineapple isn't always readily available throughout the year, so canned pineapple packed in juice is a reliable alternative. Not only is this popular tropical fruit delicious, but it may also help lower your blood pressure. A 1-cup serving of cubed pineapple has over 2 grams of fiber and is a good source of potassium. Fiber has been associated with helping reduce the risk of heart disease and lower blood pressure. Swap canned pineapple for fresh in our Pineapple Salsa for your next taco night or sip on a Pineapple Green Smoothie for breakfast.
7. Canned SpinachCanned spinach may not be as popular as fresh and frozen, but we think Popeye may have been onto something. Canned spinach contains a host of health-promoting nutrients, including ones that can lower blood pressure. One cup of canned spinach has over 5 grams of fiber as well as blood pressure-friendly potassium, magnesium and calcium. Green leafy vegetables like spinach also contain nitrates, which help blood vessels relax, lowering blood pressure. One study found that those who consumed at least 1 cup of leafy greens per day had lower blood pressure and a lower overall risk of heart disease. Add canned spinach to quiche, pasta and smoothies.
8. Canned Beets"Bright red and full of antioxidants, canned beets are an excellent choice for helping to maintain a healthy blood pressure," says Ali. "They contain a variety of heart-healthy nutrients, including fiber, potassium, vitamin C and B vitamins. In addition, their beautiful red color comes from plant compounds called phytonutrients, including one called betalains—a nutrient that has been shown to help reduce inflammation and may contribute to lowering blood pressure".
Like spinach, beets are also naturally rich in nitrates, which Ali says may help lower blood pressure and decrease heart risk. Save time by using canned beets in our Tuna, White Bean & Dill Salad.
The Bottom LineCanned foods are known to be higher in sodium. And if you're trying to limit your sodium intake to manage high blood pressure, you may have been avoiding them. But don't toss them out yet! Canned foods still have a lot to offer, including other blood pressure-friendly nutrients like fiber, potassium, calcium, magnesium and omega-3s. Plus, most companies make low-sodium or no-salt-added options for most of these foods. Use this list to stock your pantry with staples that will make it much easier to plan heart-healthy meals to manage your blood pressure.
Read the original article on EATINGWELL
Low-carb And Low-fat Diets Must Focus On High-quality Choices For Heart Health Benefits
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Key takeaways:ORLANDO — For heart health, food quality matters just as much as a dietary pattern, according to presenters at the annual NUTRITION meeting.
"Low-carbohydrate and low-fat diets have been widely promoted, yet their long-term effects on heart disease remain debated," Zhiyuan Wu, PhD, a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health's Department of Nutrition, told Healio. "We aimed to evaluate how the quality and food sources within these diets affect heart disease risk and shape the metabolic profiles."
For heart health, following a low-fat or low-carb dietary pattern may not confer benefits unless it is composed of high-quality, healthy foods. Image: Adobe Stock
Wu and colleagues conducted a study in which they followed nearly 200,000 participants — 64,164 women in the Nurse's Health Study, conducted from 1986 to 2018; 92,189 women in the Nurses' Health Study II, conducted from 1991 to 2019; and 43,430 men in the Health Professionals Follow-Up Study, conducted from 1986 to 2016.
The researchers analyzed detailed questionnaires from the participants, assigning scores according to how healthy their food choices were within low-fat and low-carbohydrate diets. They documented 19,407 cases of coronary heart disease and found that participants who followed an unhealthy version of their chosen diet saw a higher risk for developing coronary heart disease, but those who followed a healthy version saw a lower risk.
"Both healthy low-carbohydrate and low-fat diets were associated with a 15% lower risk for heart disease," Wu said.
To improve patients' diets, the researchers recommended reducing processed meat, sugary food and refined carb intake while adding more fruits, vegetables, nuts, legumes and whole grains. They also recommended paying attention to food labels, noting low-quality ingredients, like added sugars in processed snacks or juices.
Wu said the take-home message for PCPs is to "prioritize diet quality over simply reducing carbs or fats for heart disease prevention."
"For clinical practice, the focus should be on the quality of macronutrients — encouraging whole grains, plant-based fats and minimizing refined carbs, sugary food and processed meats — regardless of whether a low-carbohydrate or low-fat diet is followed," Wu said.
For more information:Zhiyuan Wu, PhD, can be reached at zhiyuanwu@hsph.Harvard.Edu.
References:Disclosures: NIH supported the study. Wu reports no relevant financial disclosures.
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