If you have high blood pressure, high blood cholesterol or diabetes, you are at a higher risk of heart disease, according to theCenters for Disease Control and Prevention. However, there are preventive measures you can take to lower your risk and support a healthier lifestyle, including physical activity and maintaining a healthy eating pattern.
A July 2023 study published in theEuropean Heart Journalreviews the relationship between diet, cardiovascular disease and mortality in 80 countries. Using the Prospective Urban Rural Epidemiology (PURE) study model, five independent studies on a total of 245,000 people across the world were evaluated. Each study scored every individual’s eating pattern based on the six types of food that the researchers designated as commonly associated with longevity: fruits, vegetables, nuts, legumes, fish and whole-fat dairy products.
The results showed that those who consume a higher amount of each of these food groups have a lower risk of heart disease and mortality in all world regions, especially those living in lower-income countries. Here’s how many servings of each type of food that the study recommends daily and how you can incorporate them into your regular diet.
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1. Fruit
The PURE healthy eating pattern study recommends two to three servings of fruit a day for lower heart disease risk. Not only is fruit good for your heart, but the fiber-packed food also supports yourgut healthand its antioxidantsmay protect against certain cancers.
While all fruits have their own beneficial nutrients, we thinkberries, papaya and red grapesare some of the fruits you should focus on if you’re looking for improved heart health. For breakfast, try ourOvernight Matcha Oats with Berriesor ourGrape Smoothieto start your day with a full serving of fruit.
2. Vegetables
This shouldn’t be a surprise, but in case you needed more confirmation:vegetablesare entirely beneficial for your heart health because they help regulate blood sugar and blood pressure levels. The study recommends consuming two to three servings of veggies a day, which can also help withreducing inflammationand strengthening your immune system.
Veggies are not only healthy, but they’re easy to add to any meal. You can enjoy a10-Minute Spinach Omeletfor breakfast, aveggie-packed sandwichfor lunch and aside saladwith your dinner to easily get the recommended servings of vegetables in your day.
3. Legumes
There’s a wide variety of beans to choose from to suit any palate. Whether you likepinto beans,black beans,kidney beansorcannellini beans, adding a serving in your diet every other day is a sustainable way to improve your heart health.
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4. Nuts
Nutsare a great source of protein and antioxidants. Plus, they’re great for your heart and digestive system, and eating nuts every day can help with weight loss, if that is your goal. The study suggests eating about a handful of nuts a day for a heart-healthy eating pattern.
From high-protein nuts like peanuts and almonds to low-fat nuts like hazelnuts and pecans, consider adding nuts to your daily routine. Recipes like ourCranberry-Almond Broccoli Salad,Pecan Pie Energy BallsandChicken Stew with Collard Greens & Peanutsare ways to include more nuts in your eating pattern beyond the classic handful.
5. Fish
If you’re looking for a lean protein that can help your heart, fish is the way to go. Not only isomega-3-richfatty fish great for reducing your risk of cardiovascular disease, but eating just two to three servings a week can helplower blood pressure,reduce inflammationand improve cognitive function.
For a serving of veggies and fish, thesesheet-pan salmon dinner recipesare perfect for a quick and easy weeknight. Even snacks likeSardines on Crackersare simple ways to include more fish in your diet throughout the week.
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6. Whole-Fat Dairy
There are many ways to include more dairy in your diet, from drinking more milk to eating yogurt or cereal in the morning. Whole-milk yogurt topped with fruit andgranolaor nuts makes a great and filling breakfast, or try ourStrawberry-Chocolate Greek Yogurt Barkfor a nutritious dessert or snack option.
The Bottom Line
All in all, supporting a balanced eating pattern is the most effective way to lower your risk of heart disease and mortality, according to theEuropean Heart Journalstudy. If you’re looking to follow a heart-healthy eating pattern and are unsure of where to start, theMediterranean dietand theDASH dietare both easy and healthy diets that include the six recommended foods in your meals without excessive restrictions.
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