Tag: heart

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Heart healthy diet: Tips, meal plan to prevent heart diseases | Health

Heart healthy diet: Tips, meal plan to prevent heart diseases | Health

Coronary heart is one particular of the most very important organs of our overall body that allows in carrying pumped blood to make sure source of oxygen and nutrition to the human body though heart-balanced having, alongside with typical workout or actual physical exercise, can considerably lessen one’s possibility of experiencing coronary heart sickness or stroke. According to overall health authorities, adhering to a heart-nutritious diet on a typical basis can also enable to reduce the hazard of acquiring coronary coronary heart disease, as well as prevent us from attaining additional excess weight, thus decreasing possibility of diabetes, substantial blood pressure, cholesterol and inflammation.

In an job interview with HT Life style, Dr Varun Gupta, Health-related Advisor at Nutrabooti, echoed, “Your coronary heart is a single of the most complex and arguably the most important organ that is effective repeatedly to give your human body with a regular offer of oxygenated blood. If you want to cut down your chance of building coronary heart illness, there are quite a few straightforward ways to defend your cardiovascular process by way of diet plan and life-style modifications.” He prompt:

1. Stop cigarette smoking – Using tobacco considerably improves the hazard of creating coronary coronary heart sickness and can worsen heart ailment signs and symptoms. If you at the moment smoke, take into account quitting it.

2. Eat extra fiber-loaded plant foods – A eating plan substantial in fiber can lower “bad” cholesterol and provide nutrition that support to just take care of your cardiovascular health. For a nutritious coronary heart, you can include high-fiber food items like fruits, vegetables, nuts, seeds, and full grains to your diet program.

3. Sit fewer and shift far more – Sedentary conduct could increase your risk of producing coronary heart conditions, as currently being inactive can sometimes guide to fatty product constructing up in your arteries. So, normally consider to make an energy to sit less and transfer much more, if you can, by heading for common walks or partaking by yourself in taking part in outside online games of your interest.

4. Change to much healthier fats – Incorporating more healthy fat to your food plan can strengthen blood cholesterol degrees and lower your possibility of heart disease. Consider to consist of fatty fish these types of as salmon, trout, or herring, or flaxseed, kale, spinach, or walnuts in your food.

5. Manage worry – Chronic pressure or constant worry knowledgeable about a prolonged period negatively influences the body in a lot of strategies and may perhaps contribute to very long-phrase problems for the heart. Discovering ways to control or minimize tension every time achievable is a clever way to safeguard your cardiovascular process.

Dr Deeksha Katiyar, Consulting Doctor at WeClinic™ Homeopathy, suggested that to create your heart-healthier taking in system, you can include the next in your diet program:

  • Leafy green vegetables
  • Whole Grains
  • Avocados
  • Fish oil
  • Walnuts
  • Beans
  • Tomatoes
  • Almonds
  • Seeds
  • Garlic
  • Olive oil
  • Environmentally friendly tea

She unveiled a ‘heart-healthy’ diet regime prepare which you can abide by to allow your coronary heart to experience maximum gains:

  • Early Morning (5 am to 6 am)

Get 5-6 almonds walnuts with a glass of warm h2o

Breakfast

Selfmade breakfast these kinds of as poha, boiled moong, upma, dosa, dhokla, paratha, and many others .Use least oil throughout cooking .Just take a glass of milk or curd , or a protein rich meals these as boiled egg .

Eat 2-3 chapatis without ghee, or a medium bowl of rice, a cup of veggies curry, medium bowl of curd, along with a huge serving of salad .Swap dal with a hen or fish for non-vegetarians.

A bowl of soup or fruit. You can just take also a cup of inexperienced tea or coffee with a smaller bowl of bhel /chaat /khakhra.

2 multigrain chapatis or 2 jowar/bajra, bhakris with a bowl of vegetable curry, a plate of salad, and a bowl of dal or curd. Alternatively, 1 can have a bowl of khichdi or kadhi rice too.

She recommended that adapting the pursuing nutritious way of life behaviors can support to keep heart wellness –

  • Active way of living with typical exercise session
  • Maintain a healthier overall body excess weight
  • Steer clear of using tobacco and liquor
  • Take care of your strain
  • Get sufficient snooze every single day
  • Do normal verify-up
  • Take care of Diabetic issues, cholesterol and blood tension

In addition to the strategies outlined previously mentioned, there are numerous other approaches to care for your heart, including receiving adequate snooze and restricting your liquor ingestion.

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DASH diet may be best to reduce heart attack risk

DASH diet may be best to reduce heart attack risk

A woman wearing a smart watch holds a bowl full of foods that adhere to the DASH diet above a table with with cutlery and a cup of coffee laid outShare on Pinterest
Following the DASH diet may have cardiovascular benefits for people with hypertension. d3sign/Getty Images
  • Globally, approximately one in three 30–79-year-olds have hypertension — or in other words, high blood pressure.
  • A new simulated study has found that following a DASH diet may be the most effective lifestyle intervention to reduce cardiovascular disease in people with mild hypertension.
  • The study found that this dietary change could prevent nearly 3,000 deaths in the U.S. alone.

The World Health Organization estimates that worldwide 1.28 billion adults ages 30-79 have high blood pressure or hypertension. Two-thirds of them live in low- and middle-income countries. Hypertension can be a deadly condition, causing 7.5 million deaths annually.

Previous research has identified several lifestyle changes that can lower a person’s blood pressure, including dietary changes, regular exercise, and reducing alcohol intake.

A new report finds that for people in the early stages of hypertension, diet — and one diet in particular —stands out as being the most effective means of maintaining healthy blood pressure. The report was presented in early September at the American Heart Association’s Hypertension Scientific Sessions 2022 in San Diego.

According to the new report’s estimate, the DASH diet could avert upwards of 15,000 heart disease events among men and 11,000 among women in the U.S. alone.

The authors of the report conducted a simulation study to assess future hypertension outcomes. About 61{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of the modeled population had access to healthcare. Roughly half were women.

Interdisciplinary researcher and educator Dr. Kendra Sims, a postdoctoral fellow at the University of California, is the co-lead researcher of the study. She explained the methodology behind the report to Medical News Today:

“In our case, a simulation consists of pulling in several sources of information, including the Census, that reflect the current and expected changes in the U.S. population.”

“Among the simulated people initially without heart disease, we plug in the risk factors drawn from rigorous research studies on heart attack and stroke events. This method allows us to confidently project the number of people who are likely to develop heart disease over the next decade,” she said.

Blood pressure is when blood exerts outward pressure against the walls of arteries. Hypertension happens when blood exerts a pressure higher than what is thought to be good for arteries.

To measure someone’s blood pressure, healthcare professionals take two readings:

  • The systolic blood pressure measurement records the pressure exerted on artery walls during heartbeats.
  • The diastolic blood pressure measurement records the pressure exerted on artery walls between heartbeats.

Blood pressure is measured in millimeters of mercury — mm Hg — and expressed as the systolic measurement over the diastolic measurement.

The severity of raised blood pressure can be categorized in stages:

  • Elevated — 120-129 systolic/less than 80 diastolic
  • Stage 1 hypertension — 130-139 systolic/80-89 diastolic
  • Stage 2 hypertension — greater than 140 systolic/greater than 90 diastolic
  • Hypertension crisis — greater than 180 systolic/greater than 120 diastolic

Hypertension is sometimes referred to as the “invisible killer.”

“Millions of working-aged people are walking around with elevated blood pressure,” said Dr. Sims, “which is symptomless, but is also a leading preventable cause of disability and death.”

The WHO estimates that 46{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of adults with hypertension do not know that they have it.

“Most [hypertension patients] did not follow the recommended DASH diet. Less than two-thirds of them had regular access to healthcare. This was particularly true for men and people between 45 and 54.”
— Dr. Kendra Sims

The study’s model also revealed a troubling surprise.

“We found that young- and middle-aged adults with stage 1 hypertension aren’t as low risk as you — or even your doctor — might think!” she said.

The report predicts that 8.8 million people ages 35-64 have untreated stage 1 hypertension.

The development of the DASH diet began in the 1990s, and it has been refined over the years. “DASH” stands for “Dietary Approaches to Stop Hypertension.”

Dr. Jennifer Wong, medical director of noninvasive cardiology at the MemorialCare Heart & Vascular Institute of Orange Coast Medical Center, who was not involved in the study, explained the cardiological benefits of the DASH diet to MNT:

“The DASH diet promotes foods high in potassium, magnesium, calcium, fiber, and protein [as] these nutrients help lower the blood pressure.”

“[With the DASH diet], there’s also a limiting of sodium that can help lower blood pressure. Sodium is known to pool water into blood vessels, and can increase the blood pressure that way. And we all know that high blood pressure increases the risk of arterial thickening and consequent heart attack, stroke, and kidney failure.”
— Dr. Jennifer Wong

While the DASH diet limits the consumption of saturated fats, meat, and oil, Dr. Wong noted, “And also interesting, I think in addition to an avoidance of certain foods, is its emphasis on increasing certain foods like fruits and vegetables.”

The simulation focused on people who have been diagnosed with mild-to-moderate hypertension. Dr. Wong explained the likely reason:

“That particular group is at a point where you can really prevent problems before they become harder to control. So, you know that early hypertension-elevated, blood pressure group stage 1 hypertension, that’s a group where I think making a difference with lifestyle changes could really go a long way.”

The researchers found that switching to a DASH diet could prevent approximately 2,900 deaths annually, with a reduction in national healthcare costs of $1.6 billion.

Michelle Routhenstein, cardiology dietician at EntirelyNourished.com, who was also not involved in the report, told MNT:

“The examples typically used on the DASH diet may not be culturally sensitive, and they need to be personalized/adapted by a qualified registered dietitian nutritionist for optimal success.”

Routhenstein cautioned: “I find that many people pick and choose certain principles of the DASH diet, which may lead to leaving out a big part of its effectiveness.”

“In order to make a large-scale societal level change,” she added, “more how-to and implementation tips that make it culturally sensitive, applicable, and appetizing for each individual is key.”

Dr. Sims pointed out, “This research reveals that we should look to feasible ways our food system could make healthy eating the default option.”

“This might be as straightforward as lowering the amount of salt in pre-packed food or subsidizing large-scale agriculture to grow fruit and vegetables instead of corn.”
— Dr. Kendra Sims

“Straightforward,” said Dr. Sims, “does not mean simple. Well-being is a full-time, lifelong job. At the same time, financial and social constraints throw up hurdles between millions of people and healthy behaviors.”

“Health providers and policymakers must connect people with solutions instead of blaming them for being sick.”

“This may look,” concluded Dr. Sims, “like providing a list of local farmer’s markets that doubles EBT credits or confirming that someone has a working kitchen to store and prepare food. Above all, it means collaborating with the patient about healthy, delicious choices that fit best into their culture and lifestyle.”

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DASH diet plan may be most effective in reducing heart risk in people with hypertension

DASH diet plan may be most effective in reducing heart risk in people with hypertension

Amid numerous way of life adjustments that may perhaps decrease cardiovascular condition, adopting the Sprint (Nutritional Ways to Halt Hypertension) diet may well have the best influence for younger and middle-aged adults with stage 1 hypertension, in accordance to new investigate offered at the American Heart Association’s Hypertension Scientific Classes 2022, held Sept. 7-10, 2022, in San Diego. The assembly is the premier scientific exchange targeted on the latest improvements in primary and scientific study on superior blood stress and its relationship to cardiac and kidney disease, stroke, being overweight and genetics.

According to the 2017 joint American Coronary heart Affiliation and American Higher education of Cardiology Substantial Blood Force Guideline, stage 1 hypertension is defined as obtaining a systolic (prime range) degree of 130-139 mm Hg or obtaining a diastolic (base range) evaluate of 80-89 mm Hg.

The researchers estimate common adoption of life-style adjustments, this sort of as restricting weighty alcoholic beverages intake and working out often, could reduce hundreds of deaths and help save a lot more than a single billion pounds in health and fitness treatment charges over the up coming 10 several years. Their examination observed that adoption of the Dash diet regime could have the finest gain, with an believed 15,000 coronary heart condition situations prevented between men and 11,000 event amid women of all ages.

The Dash ingesting system is precisely built to enable deal with blood tension. The diet plan emphasizes food items like fruits, vegetables, lean meat sources, nut, seeds and grains and limiting usage of purple meat, sodium, sugars and sugar-sweetened drinks.

The research staff approximated that 8.8 million U.S. older people, ages 35-64, have untreated stage 1 hypertension and would be encouraged way of living improvements, this sort of as physical action, sustained excess weight decline, moderating alcoholic beverages consumption and adoption of the Sprint diet.

In the absence of other health and fitness conditions, these kinds of as kind 2 diabetic issues or kidney condition, and a predicted >(10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc}) 10-12 months CVD possibility, people today with stage 1 hypertension are considered at lower danger for coronary heart attack or stroke in comparison to people today with stage 2 or greater hypertension. Stage 2 hypertension is outlined as systolic actions of 140 mm Hg or larger, or diastolic actions of 90 mm Hg or greater. The tips for cure for men and women with stage 1 hypertension is dependent principally on way of living modifications instead than medication.

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Almost 9 million younger and center-aged older people with untreated phase 1 hypertension stand for a substantial, impending stress for well being treatment programs. Our outcomes deliver solid evidence that big-scale, wholesome behavior modifications may perhaps stop future heart illness, relevant complications and excess wellbeing care charges.”

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Kendra D. Sims, Ph.D., M.P.H., a postdoctoral fellow at the College of California, San Francisco and co-lead researcher of this study

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To simulate coronary heart sickness and stroke activities, mortality and wellbeing care costs in between 2018 and 2027, the researchers used proof from printed meta-analyses and demo info about the blood-force minimizing effects of life style adjustments: nutritional modifications, sustained body weight reduction, actual physical exercise, smoking cigarettes cessation and liquor moderation. About half of the modeled population have been women of all ages and 61{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} (5.5 million) experienced common well being treatment access.

The scientists discovered that building advisable life style alterations to control blood stress to under 130 mm Hg systolic or 90 mm Hg diastolic could have significant well being and financial benefits. They approximated that lifestyle alterations could:

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  • Prevent 26,000 cardiovascular ailment events, such as stroke, coronary heart failure or coronary heart attack

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  • Prevent 2,900 fatalities and

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  • Help save $1.6 billion in associated wellbeing care costs.

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“However, the availability and affordability of healthful foodstuff resources does not simply enable folks to abide by the Sprint diet. Clinicians ought to take into account irrespective of whether their people live in foodstuff deserts or areas with constrained walkability. Well being counseling should really consist of addressing these particular problems to blood pressure handle,” Sims stated.

In May, the Affiliation published a plan assertion, Strengthening U.S. Food stuff Insurance policies and Systems to Promote Equity in Nourishment Stability, which endorses expanding and strengthening U.S. nourishment procedures and packages to ensure all American can obtain wholesome food stuff. In 2020, the Affiliation introduced the Countrywide Hypertensive Regulate Initiative, a collaborative initiative with the U.S. Division of Health and Human Companies that aims to make improvements to blood force control amongst the most vulnerable populations, including racial and ethnic minorities.

“Users of several deprived communities facial area boundaries to healthy foods and frequent well being treatment accessibility,” Sims explained. “This suggests they will not be able to advantage from a counseling from a health care provider. Upcoming study need to look into the big picture: social conditions granting folks the time and methods to make balanced life style decisions. Only with this details can we develop insurance policies for the avoidance of coronary heart condition, particularly for vulnerable adults.”

Source:

American Heart Affiliation

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Monkeypox Can Harm the Heart | Health and Fitness

Monkeypox Can Harm the Heart | Health and Fitness

MONDAY, Sept. 5, 2022 (HealthDay News) — Monkeypox, the contagious virus that causes a blister-like pores and skin rash, might also trigger heart problems, according to a new situation examine.

In findings published Sept. 2 in JACC: Circumstance Reviews, doctors in Portugal described a 31-year-old individual with monkeypox who developed acute myocarditis about a week immediately after his other signs and symptoms started.

“Via this vital case research, we are developing a deeper knowledge of monkeypox, viral myocarditis and how to precisely diagnose and handle this disorder,” stated the journal’s editor-in-main, Dr. Julia Grapsa. The authors used CMR mapping, an imaging device, to support with the myocarditis analysis, she mentioned in a journal information release.

Five times just after his indications started, the guy went to a wellness clinic with fever, muscle mass discomfort and swollen lesions on his experience, fingers and genitalia. Medical professionals confirmed he experienced monkeypox as a result of a pores and skin take a look at.

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Three days later, the affected person was back in the emergency office complaining of upper body tightness that was radiating by means of his left arm. Following an examination, physicians suspected acute myocarditis and admitted the person to the intensive treatment unit.

An electrocardiogram identified abnormalities and lab take a look at success confirmed elevated stages of C-reactive protein, creatine phosphokinase (CPK), higher-sensitivity troponin I and mind natriuretic peptide (BNP). All can reveal a tension harm to the heart, the researchers explained.

A cardiac magnetic resonance (CMR) review was reliable with myocardial inflammation and a analysis of acute myocarditis.

The client totally recovered after a single week and was discharged from the healthcare facility. Far more investigate is needed to determine the relationship amongst monkeypox and coronary heart injury, the authors stated.

“This scenario highlights cardiac involvement as a potential complication linked with monkeypox an infection,” claimed lead creator Dr. Ana Isabel Pinho of São João University Hospital Middle in Portugal.

“We imagine that reporting this potential causal romantic relationship can raise extra recognition of the scientific local community and well being professionals for acute myocarditis as a possible complication associated with monkeypox and may possibly be helpful for shut checking of afflicted clients for more recognition of other difficulties in the future,” Pinho claimed in the launch.

Monkeypox has been spreading given that spring in the United States, Europe and other regions where it experienced been exceptional beforehand. It is transmitted as a result of near speak to with the lesions, bodily fluids or respiratory droplets of an infected person.

Indications, which can very last two to 4 months, contain fever, chills, swollen lymph nodes, respiratory symptoms and muscle mass aches, as well as the characteristic skin lesions. Most instances are delicate.

The virus is associated to smallpox, which is much more intense.

Wellbeing treatment specialists advocate men and women with a identified circumstance of monkeypox or presumed publicity get vaccinated.

In the United States, homosexual and bisexual guys make up the the greater part of instances in the latest outbreak, according to the U.S. Facilities for Ailment Command and Prevention.

The U.S. Facilities for Condition Control and Avoidance has much more on monkeypox.

Resource: JACC: Scenario Stories, information launch, Sept. 2, 2022

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Heart Tumor Found After Apple Watch Atrial Fibrillation Alert

Heart Tumor Found After Apple Watch Atrial Fibrillation Alert

Kim Durkee commenced putting on an Apple Enjoy two decades back to monitor her measures and get assist in case she fell.

She in no way envisioned it to detect the first indications of a daily life-threatening problem that required open-heart surgery to stop a stroke.

“I did not have a single single trace that there was some thing improper in my system, not one,” Durkee, 67, who life in Solon, Maine, informed Right now.

“Doctors claimed I was like a silent time bomb.”

No trace, that is, till her Apple View out of the blue started buzzing on her wrist in the center of the night time in late Might. Durkee, who wore the gadget when she slept, woke up to a information warning her that she appeared to have an irregular heart rhythm that instructed atrial fibrillation.

Also acknowledged as AFib, the condition comes about when the higher chambers of the coronary heart aren’t coordinated with the reduce chambers, producing the coronary heart to beat also little by little, also immediately or irregularly, according to the Facilities for Condition Command and Prevention. That can guide to blood clots, stroke and heart failure, the American Heart Association warned. At the very least 2.7 million People are living with AFib, it observed.

At very first, Durkee imagined the alerts must’ve been a fluke. She said she did not come to feel her coronary heart racing or accomplishing nearly anything unusual, and she was respiratory fine. Even now, when the exact notify saved waking her up 3 evenings in a row, with 5 separate messages from midnight to 4 a.m. on the third night time by yourself, she resolved to get clinical assist.

On June 3, Durkee went to the crisis space of her local medical center and stated to the medical professional on duty that her smartwatch informed her to get checked out.

“And he looked at me, like, ‘Really, your watch advised you you have AFib?’ Everyone in the healthcare facility was surprised. I was like the chat of the clinic,” she recalled.

“He did some assessments and he mentioned, ‘Your enjoy is right, you are in AFib.’”

Durkee was active and had no signs of heart trouble before her diagnosis.
Durkee was energetic and had no signs of heart difficulties ahead of her analysis.Courtesy Kim Durkee

‘I believe that it saved my life’

But there was significantly much more to the tale. When medical doctors ran checks, they located some odd readings and carried out an echocardiogram, a exam that makes use of ultrasound technologies to generate images of the heart.

That is when they learned that Durkee had a tumor increasing in her heart. The prognosis: myxoma, a non-cancerous growth in her still left atrium. Indicators can include respiration challenges, chest discomfort and dizziness. It is not distinct what brings about most of these tumors, but they’re exceedingly uncommon, with considerably less than .02{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of people today influenced, scientific tests have located.

Nonetheless, a cardiac myxoma is the most widespread key heart tumor in older people and can be lifestyle-threatening if it interferes with heart purpose, according to the Cleveland Clinic.

That’s what was occurring in Durkee’s circumstance, she claimed. The tumor was in the way of her heart’s regular rhythm, disrupting the standard contraction-peace cycle and leading to an arrhythmia. She wanted surgical treatment at a Boston clinic to take out the tumor.

When Durkee questioned her surgeon what would have occurred if she did not get the smartwatch inform and did not get checked out, since she experienced no indications, “he claimed, ‘You possibly would have had a substantial stroke and died,’” she recalled.

The five-hour open up-coronary heart surgical treatment took location on June 27. 1 thirty day period later, Durkee is recovering well and donning her smartwatch 24/7.

“I believe it (saved my everyday living) 100{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc},” she mentioned. “It by no means arrives off. … It’s like my stability guard.”

Smartwatches are a ‘double-edged sword’

Study findings on how much people today profit from their Apple View detecting atrial fibrillation have been combined. When researchers at Cedars-Sinai in Los Angeles analyzed details from a lot more than 2,000 people who synced their Apple Watches to digital health documents, they found only .25{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of them competent for treatment to reduced their stroke danger — even if the gadget had flagged AFib.

That is since most of the wearers tended to be youthful, nutritious and at very low risk for a stroke, in accordance to the research, revealed this year in the Journal of the American Professional medical Informatics Association.

“Identifying patients with suspected AFib does not automatically warrant setting up a medication to support avoid a stroke,” claimed Dr. Joshua Pevnick, co-director of Informatics at Cedars-Sinai and co-author of the paper, in a statement.

A large analyze funded by Apple identified the likelihood of getting an irregular pulse notification from the watch was small: Only .52{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of the virtually 420,000 individuals enrolled been given that notify. In that team, 34{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of persons have been later on found to have atrial fibrillation.

Dr. Andrew Freeman, a cardiologist at Countrywide Jewish Well being in Denver, Colorado, beforehand informed Currently that he regarded smartwatches a “double-edged sword” due to the fact they can acquire significant well being details, but also guide to information and facts overload for sufferers and their medical professionals.

Continue to, “if you do notice that your crucial indications are at any time out of whack … it is excellent to get them checked out,” he said.

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Tips, Meal Plan to Prevent Heart Disease

Tips, Meal Plan to Prevent Heart Disease

Your heart is a complex organ that works continuously to provide your body with a constant supply of oxygenated blood (1).

It’s part of the cardiovascular system, which also includes arteries, veins, and capillaries (2).

One of the most important ways to keep your cardiovascular system healthy is by following a nutritious diet low in foods and beverages linked to poor heart health and increased cardiovascular disease risk.

In fact, research suggests that diet may be the most preventative factor in heart disease-related death, which accounts for one-third of global mortality (3, 4).

Fortunately, following a heart-healthy diet can significantly reduce your risk of heart disease-related death and may even reverse heart disease risk factors, including high blood pressure, high blood sugar, and high blood fat levels (3, 5, 6, 7).

In this article, I will explain how diet impacts heart health and share evidence-based ways to reduce heart disease risk and promote optimal cardiovascular health 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 protein, carbohydrates, fats, vitamins, and minerals (8).

The foods and beverages you consume on a daily basis may affect heart health, either positively or negatively, which is why diet is considered a modifiable risk factor for heart disease.

Heart disease risk factors are categorized as modifiable or non-modifiable.

Diet falls into the modifiable category because it’s something that you can change. Other modifiable heart disease risk factors include:

People can modify their diet in order to improve and protect the health of their heart. Your dietary choices can either increase or decrease your risk of some of these risk factors like obesity, high blood pressure, and high blood fat levels.

On the other hand, family health history and age fit into the non-modifiable risk factor category because they can’t be changed (9).

Blood pressure

Hypertension, or high blood pressure, occurs when there’s a persistent elevation in the pressure measured within the large arteries (10).

Hypertension is currently defined as systolic blood pressure (the top number) of 130mmHg or higher and/or diastolic blood pressure (the bottom number) of more than 80 mmHg (10).

Keeping your blood pressure within a healthy range is critical for heart health.

High blood pressure can damage blood vessels and narrows arteries, which increases the workload on your heart. This can lead to an enlarged heart and increase the risk of heart failure (11).

Diet is an important part of keeping your blood pressure at a healthy level, since some nutrients — including sodium, potassium, and magnesium — affect blood pressure regulation (12, 13, 14).

While diets high in calories, sugar, and salt can lead to high blood pressure, diets rich in nutritious foods like vegetables, nuts, olive oil, and fish can help promote healthy blood pressure regulation and may even help reduce high blood pressure (15).

One review of 28 studies found that avoiding foods linked with high blood pressure, like sugar-sweetened beverages and processed meat, was associated with 44{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower risk of hypertension (16).

Blood fat levels

Elevated levels of blood lipids (fats), including high levels of low density lipoprotein (LDL, or “bad”) cholesterol, can negatively affect heart health and increase your risk of heart disease (17).

Managing blood lipid levels is essential for keeping your heart healthy. Elevated levels of cholesterol and triglycerides can contribute to atherosclerosis — the accumulation of plaque along the artery walls.

Elevated LDL cholesterol is a major risk factor for atherosclerosis.

When LDL levels get too high, it can lead to a buildup of plaque in the arteries, which contributes to inflammation and increases the risk of heart disease (18, 19).

Having elevated triglyceride levels can also contribute to atherosclerosis and raise your risk of heart disease (20, 21).

Maintaining a healthy diet is one of the most important ways to manage blood fat levels.

Dietary patterns high in fiber-rich plant foods and low in added sugar and highly processed foods have been consistently associated with healthy blood fat levels and lower heart disease risk (22, 23, 24).

Blood sugar and insulin levels

Having elevated blood sugar and insulin resistance can take a serious toll on the heart.

High blood sugar can cause an accumulation of compounds called advanced glycation end-products (AGEs) and create oxidative stress, which damages the cardiovascular system and causes blood vessel dysfunction (25, 26).

Insulin resistance — when cells don’t respond appropriately to insulin and therefore can’t take up sugar from the bloodstream — also leads to cellular dysfunction, inflammation, and oxidative stress, which harm the heart (27).

That’s why diabetes is considered an independent risk factor for heart disease. In fact, people with diabetes are at two to four times the risk of developing coronary artery disease (CAD) and heart attack (28).

Diet plays a critical role in both the prevention and management of type 2 diabetes. Dietary patterns high in ultra-processed foods and added sugar are significantly linked to an increased risk of type 2 diabetes and insulin resistance (29, 30, 31).

Remember that the term “processed foods” includes a wide variety of products, many of which are more convenient and less expensive than other foods. Not all foods that undergo processing are considered unhealthy or harmful. Learn more here.

Body weight

Obesity is considered a major risk factor for heart disease (31).

Having too much body fat may contribute, both directly and indirectly, to heart disease.

The accumulation of body fat puts strain on the muscles of the heart, known as the myocardium, and can trigger the development of fibrosis, or a scarring of the heart tissue. This can lead to cardiac dysfunction and increase the risk of heart failure (32, 33).

Additionally, obesity may increase the risk of high blood pressure, high blood lipid levels, and diabetes, which are considered major risk factors for heart disease (33).

Importantly, even in people who aren’t considered obese, having abdominal adiposity (or too much fat in the abdomen) can increase heart disease risk. Abdominal adiposity is usually measured by waist circumference (WC) (31).

A higher WC indicates visceral adiposity, or a high level of body fat surrounding the organs in the abdominal cavity, which can promote systemic inflammation and contribute to atherosclerosis — the buildup of fatty deposits along artery walls (31).

Overconsumption of calories causes you to gain body fat, which can lead to obesity over time.

The standard Western diet, which is rich in calorie-dense foods like fried foods, sugary foods and beverages, and highly processed snack foods is significantly linked with obesity and heart disease risk (34).

Summary

Your diet can either increase or decrease your risk of heart disease risk factors, including obesity, high blood lipid levels, high blood pressure, and type 2 diabetes.

Diets rich in ultra-processed foods and added sugar can damage heart health and increase the risk of health conditions that contribute to heart disease development like high blood pressure and type 2 diabetes.

However, other dietary patterns can help promote heart health and protect against heart disease.

Through decades of research, scientists have narrowed down which diets are most associated with a healthy heart and low risk of cardiovascular disease.

The Mediterranean diet

The Mediterranean diet is perhaps the most studied diet when it comes to heart health. It’s based on the diets of people living in countries along the coast of the Mediterranean Sea, including Italy, southern France, Greece, and Spain (35, 36).

Mediterranean dietary patterns are generally high in plant-based foods like beans, vegetables, fruits, whole grains, seafood, and healthy fats like olive oil and nuts. These diets are generally low in ultra-processed foods, red and processed meats, and added sugar (36).

Research shows that people who follow Mediterranean-style diets have much lower rates of heart disease and heart disease-related death than people who follow Western dietary patterns (37, 38, 39).

Some studies have found that adherence to a Mediterranean-style diet could decrease the risk of heart disease by as much as 40{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} (38, 40).

The Mediterranean diet has also been shown to improve heart health and survival in those with existing heart disease (38, 41).

For example, a study including 939 people with heart disease found that those who were randomized to follow a Mediterranean diet high in extra virgin olive oil for 7 years had decreased atherosclerosis progression (42).

Those who followed a low fat diet had no changes to atherosclerosis progression (42).

These benefits may be attributed to the Mediterranean-style diets’ emphasis on nutrient-dense foods like vegetables, fruits, beans, nuts, and seafood.

These foods help reduce the risk of heart disease risk factors like obesity, high blood pressure, high blood sugar, and high blood fat levels.

Plant-based diets

In addition to the Mediterranean diet, some plant-based diets of different types, including vegetarian and vegan diets, are strongly associated with improved heart health and decreased heart disease risk.

For example, a 2021 review that included data on 410,085 people found that greater adherence to a plant-based diet was associated with a 8.1{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} reduction in heart disease-related death and a 10.2{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} reduction in heart disease development (43).

Another 2021 review that included 10 studies involving 698,707 people found that, compared with people with the lowest adherence, people with the highest adherence to plant-based diets had a 16{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} lower risk of heart disease (44).

However, not all plant-based diets offer the same benefits. Plant-based diets high in refined grains, sugar-sweetened beverages, and highly processed snacks are still associated with higher risks of cardiovascular disease (44).

Other diets, such as the high fiber Dietary Approaches to Stop Hypertension (DASH) diet, have been linked with reduced heart disease risk as well (45).

In general, diets that are most associated with improved heart health outcomes are high in plant foods like vegetables, fruits, beans, nuts, and seeds, and low in ultra-processed foods, processed and red meats, and added sugar.

Summary

Certain dietary patterns rich in plant foods like the Mediterranean diet and vegetarian diets are considered cardioprotective and may help reduce your risk of developing heart disease.

Research suggests that diets high in specific foods, including vegetables, fruits, whole grains, legumes, and fish, could benefit heart health and reduce the risk of heart disease.

For example, diets rich in vegetables and fruits have been consistently linked with improved heart health outcomes and reductions in heart disease risk factors like high blood pressure and diabetes (46, 47, 48).

Of course, it’s your diet as a whole that matters most when it comes to disease prevention, but regularly consuming the following foods can benefit the health of your heart and promote overall wellness.

Fruits

All fruit is beneficial for heart health, but citrus fruits, apples, pears, and berries may be especially cardioprotective. Fruits are high in fiber, vitamins, minerals, and antioxidant and anti-inflammatory compounds like anthocyanins (48, 49).

Vegetables

Following a vegetable-rich diet can help protect your heart.

Some studies suggest that onions, garlic, cruciferous vegetables, leafy green vegetables, and carrots may have greater heart health benefits compared with other vegetables, though all vegetables are heart-healthy (48, 50).

Seafood

Seafood is high in nutrients like omega-3 fats, which benefit cardiovascular health.

A 2020 review found that each 100-gram increase in fish consumption was associated with a lower risk of coronary heart disease, heart attack, and heart failure (51).

Legumes

Beans and lentils are loaded with fiber and minerals like magnesium and potassium, which are essential to cardiovascular health. Studies show that legume-rich diets are associated with lower rates of heart disease (52).

However, more research is needed.

Whole grains

Whole grains like quinoa, brown rice, and oats are high in fiber and other nutrients associated with improved heart health. Replacing refined grains with whole grains may help reduce heart disease risk (53, 54).

Healthy fats

Adding sources of healthy fats like olive oil, olives, nuts and seeds, fatty fish, and avocado to your diet may help improve heart health. Olive oil, an important part of Mediterranean-style diets, seems to be especially cardioprotective (55).

Spices

Using certain spices regularly may benefit heart health. Studies show that spices like turmeric, garlic, saffron, and ginger have powerful anti-inflammatory effects and may help reduce heart disease risk factors (56, 57, 58, 59).

Following a diet rich in the foods listed above while limiting your intake of foods that can harm heart health is one way to take care of your cardiovascular system and reduce your risk of heart disease.

Summary

A diet rich in fruits, vegetables, legumes, fish, whole grains, and healthy fats like olive oil can protect the health of your cardiovascular system.

If you’re concerned about your heart health and want to follow a healthier diet in order to reduce your risk of cardiovascular disease, there are simple ways to make your diet more heart-healthy.

For example, adding more fiber into your diet by increasing your intake of fiber-rich foods like fruits, vegetables, and beans is an easy and delicious way to improve heart health (60).

Here’s a 3-day heart-healthy meal plan to help get you started.

Day 1

  • Breakfast: an egg omelet made with sautéed peppers, kale, and onions served with sliced avocado and berries
  • Lunch: lentil soup served with a green salad with pumpkin seeds, feta cheese, cherry tomatoes, and olive oil and balsamic vinaigrette
  • Dinner: salmon with pesto served with broccoli and roasted sweet potatoes
  • Snacks: trail mix made with almonds, cashews, sunflower seeds, and dried cherries

Day 2

  • Breakfast: overnight oats made with almond butter, chia seeds, cashew milk, golden raisins, and mixed berries
  • Lunch: Mediterranean quinoa salad, with arugula, chickpeas, sun-dried tomatoes, roasted red peppers, olives, and feta cheese with an olive oil and balsamic vinaigrette
  • Dinner: baked chicken breast with butternut squash and asparagus
  • Snacks: unsweetened Greek yogurt with diced apples, sliced almonds, and cinnamon

Day 3

  • Breakfast: shakshuka — a Mediterranean-style breakfast made with eggs and tomatoes — served with a slice of sprouted grain bread topped with mashed avocado and chili flakes
  • Lunch: grilled shrimp and pineapple kabobs over a large green salad with an olive oil and herb vinaigrette
  • Dinner: black bean burgers served with cucumber and red onion salad and roasted herbed potato wedges
  • Snacks: garlic hummus with fresh vegetable sticks

Following a diet rich in nutrient-dense foods like the ones above while limiting foods and beverages associated with negative heart health outcomes can help keep your cardiovascular system healthy and reduce your risk of heart disease.

Summary

A heart-healthy diet should consist of whole, nutrient-dense foods, particularly fruits and vegetables.

Whether you want to support treatment for an existing heart disease or reduce your risk of developing heart disease, there are many simple ways to protect your cardiovascular system through diet and lifestyle modification.

Here are some evidence-based diet and lifestyle tips for heart health.

Quit smoking

Smoking significantly increases your risk of developing heart disease and can worsen heart disease symptoms. If you currently smoke, consider quitting (61).

If you need help and resources to do so, visit smokefree.gov.

Eat more fiber-rich plant foods

Diets high in fiber have been linked to improved heart health and decreased heart disease risk. Try eating more high-fiber foods like fruits, vegetables, nuts, seeds, and whole grains (60).

Sit less and move more

Leading a sedentary lifestyle could increase your risk of developing heart disease. Make an effort to sit less and move more, if you can, by going for regular walks or engaging in other exercise you enjoy (62).

Switch to healthier fats

Fats are satisfying and make meals taste delicious. Focus on eating more sources of healthy fat like olive oil, avocados, nuts, seeds, nut butter, and fatty fish.

Consider supplements

Studies show that certain dietary supplements — specifically fish oil and magnesium — may help lower heart disease risk, especially for those with heart disease risk factors like type 2 diabetes and high blood pressure (63, 64).

Limit certain foods and beverages

Some foods and drinks like fast food, sugary beverages (such as soda), processed meats, and refined grains appear to negatively affect heart health (65, 66, 67).

Do your best to consume these only in small amounts, especially if you’re at risk of developing heart disease.

Manage stress

Chronic stress negatively affects the body in many ways and may even increase the risk of heart disease. Learning ways to manage or relieve stress whenever possible is a smart way to care for your heart (68, 69).

In addition to the tips listed above, there are many other ways to protect your heart health, including getting enough sleep and limiting your alcohol intake.

Summary

Quitting smoking, eating more fiber-rich foods, managing stress, and sitting less (if you can) are just some of the ways to promote heart health through diet and lifestyle modification.

Studies show that your diet can either increase or decrease your risk of developing heart disease.

While diets high in ultra-processed foods and added sugar have been associated with 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.