Dr. Baker (ND) summarized 25+ foods and their impact on cardiovascular risk (heart-health) using data from over 350 studies, dozens of countries across the world and over 14 million patients. We will explain what this chart means down below.
Foods that Affect Cardiovascular Disease (CVD) Risk
Have you ever asked yourself: what foods should I focus on first for improving my heart health? Do I need to try to add everything, or just focus on the foods with the strongest impact to heart health? Should I avoid all foods that may impact cardiovascular health or perhaps just use moderation? By seeing foods side by side and how they impact heart health, we can better decide what foods make the biggest difference.
Role of Blood Pressure
Coffee may increase blood pressure, but perhaps the benefits outweigh the risks. Despite a small increase in blood pressure after drinking coffee, a 2013 study by the American Heart Association found that a modest amount of coffee appears to help reduce a person’s overall risk of cardiovascular disease by 15%.
Health can be a bit of a paradox and may not make much sense at first, but once we begin to look at the overall data, the picture becomes much clearer. We can worry all we want about whether something affects blood pressure and/or cholesterol, but what truly matters in the end is whether patients are living longer with fewer heart attacks.
Dose Matters
Anything can be overdone and the 2013 study above that found that coffee can help reduce a person’s risk also found that nearly all the benefit to heart health was erased at higher daily doses of coffee.
What to Focus On
Instead of putting all of the focus on blood pressure and cholesterol, this article focuses on the actual number of patients who developed cardiovascular disease or did not, how many heart attacks and how long patients lived for. Many experts agree that these outcomes ultimately matter the most. Sometimes there is a tendency for one therapy or food to worsen one thing, such as blood pressure, but improve a more important health outcome - such as number of heart attacks and overall longevity.
What Does this Chart Mean?
This chart focuses on rates of cardiovascular disease (CVD), serious cardiovascular events and overall longevity related to cardiovascular health. When we say fish reduces risk of CVD by about 10%, we are saying there were 10% less cases of CVD in those who ate more fish in the study.
Why Reduce CVD Risk if I Already Have CVD?
Generally data has found that most of the factors that increase the risk of CVD in the first place continue to impact cardiovascular health further, even after someone has been diagnosed with CVD.
How Do Foods Help?
1. Plant-Based Powerhouses:
Fruits and Vegetables: Packed with antioxidants, fiber, vitamins, and minerals, fruits and vegetables help protect against oxidative stress, regulate blood pressure, and promote healthy cholesterol levels.
Antioxidant Power: Anthocyanins in berries, lycopene in tomatoes, and vitamin C in citrus fruits combat free radicals that damage blood vessels.
Fiber's Role: Soluble fiber, found in fruits like apples and berries, binds to cholesterol in the gut, reducing its absorption and lowering blood cholesterol levels.
Whole Grains: Whole grains are rich in fiber, magnesium, and B vitamins.
Fiber's Importance: Fiber helps regulate blood sugar levels, reducing the risk of insulin resistance, a key contributor to heart disease.
Magnesium for Blood Pressure: Magnesium is vital for blood vessel relaxation and helps regulate blood pressure.
Legumes: Lentils, beans, and peas are high in fiber, folate, and magnesium, contributing to heart health.
Folate's Significance: Folate is crucial for the production of red blood cells, helping deliver oxygen throughout the body and preventing anemia, which can strain the heart.
2. Healthy Fats:
Olive Oil: A monounsaturated fat rich in antioxidants and oleic acid, olive oil lowers bad cholesterol and raises good cholesterol.
Oleic Acid's Benefits: Oleic acid reduces inflammation, protects blood vessels, and supports heart function.
Nuts and Seeds: Excellent sources of healthy fats, protein, fiber, and vitamins like vitamin E, nuts and seeds protect the heart and lower cholesterol.
Vitamin E's Role: Vitamin E protects cell membranes from damage and reduces inflammation, contributing to cardiovascular health.
3. Omega-3 Fatty Acids:
Fatty Fish: Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation, regulate heart rhythm, and lower blood pressure.
4. Other Heart-Protective Foods:
Yogurt: Yogurt, especially Greek yogurt, is high in calcium and probiotics, which may promote heart health.
Calcium's Role: Calcium is essential for healthy bones and heart function.
Probiotics' Benefits: Probiotics, the beneficial bacteria in yogurt, have been linked to improved cholesterol levels and reduced inflammation.
Plant-Based Protein: Soy protein, tofu, and tempeh are good sources of protein and can contribute to heart health.
Soy's Protective Effect: Soy protein has been shown to lower cholesterol levels and reduce the risk of heart disease.
Dark Chocolate: Dark chocolate with at least 70% cocoa is rich in flavonoids, which have antioxidant and anti-inflammatory properties.
Flavanol's Impact: Flavanols improve blood flow, lower blood pressure, and protect against blood clots.
Foods that May Increase Risk to the Heart
1. Saturated and Trans Fats:
Red Meat: Red meat often gets a bad reputation as it is high in saturated fat, which is thought to raise bad cholesterol levels. However, the impact of unprocessed red meat on heart disease was modest compared to the other items in the list. It also may vary from person to person. For someone with iron deficiency anemia, eating more meat may actually improve anemia, which is also a risk factor for heart disease.
Fried Foods: Fried foods are often high in trans fats, which are particularly detrimental to heart health.
2. Sugar:
Sugary Drinks: Soda, fruit juices, and sweetened beverages are packed with sugar, which can contribute to weight gain, insulin resistance, and inflammation, increasing heart disease risk.
Added Sugars: Found in processed foods, baked goods, and desserts, added sugars can raise triglyceride levels, increase blood pressure, and contribute to heart disease.
3. Refined Grains:
White Bread and Pasta: Refined grains are stripped of their fiber and nutrients, contributing to blood sugar spikes and increased heart disease risk.
Fiber Deficiency's Impact: The lack of fiber in refined grains can lead to higher cholesterol levels and increased inflammation.
4. Alcohol:
Excessive Alcohol Consumption: Regular heavy alcohol intake can increase blood pressure, raise triglyceride levels, and damage the heart muscle.
Conclusion
The foods we choose have a profound impact on our heart health. By embracing a heart-healthy diet rich in fruits, vegetables, whole grains, and lean protein, we can nourish our hearts and reduce our risk of cardiovascular disease. Conversely, limiting saturated and trans fats, added sugars, sodium, and processed foods can safeguard our heart health.
Remember, small changes can make a big difference. Incorporate more heart-healthy foods into your diet and reduce your intake of the unhealthy choices.
Keep in mind nutrition recommendations are individualized, these foods may not have the same benefit for every person. When you book in for a visit, we assess what is best for you based on your health history. Cardiovascular health recommendations tend to be more complex than a one-size-fits-all approach. Our clinic also offers lab testing to measure a person’s level of different vitamins, minerals, and hormones. Studies have found that low levels of any of these can significantly impact a person’s risk of developing cardiovascular disease. Instead of overhauling the entire diet, we can tailor your plan by using foods, botanicals, and/or natural health products that address specific deficiencies that impact heart health.
This post is not a replacement for personalized medical advice. We recommend consulting a healthcare professional to create a heart health plan tailored to your unique needs and preferences.
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