You can improve heart health with ‘magnificent six’ foods

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Keeping your heart healthy is a lifelong task that requires commitment and knowledge.

Now, a groundbreaking new study led by researchers at McMaster University and Hamilton Health Sciences has simplified this task, identifying six key foods that can significantly lower your risk of cardiovascular diseases (CVD), including heart attacks and strokes.

Meet the ‘Magnificent Six’

  1. Fruits
  2. Vegetables
  3. Legumes (Beans and Lentils)
  4. Nuts
  5. Fish
  6. Whole-Fat Dairy Products

Incorporating these six foods into your daily diet can help in preventing cardiovascular issues. What’s even better is that you don’t have to exclude other nutritious foods.

The study shows that moderate amounts of whole grains and unprocessed meats can also be part of a balanced, heart-healthy diet.

A Game-Changing Global Study

What sets this research apart from previous studies is its global scope. While most other studies have focused mainly on Western diets, this study considered data from 245,000 people across 80 different countries.

Published in the European Heart Journal, the research came from the ongoing Prospective Urban and Rural Epidemiological (PURE) study.

According to the World Health Organization, CVD was responsible for almost 18 million deaths in 2019, accounting for 32% of all global deaths.

Most of these deaths were due to heart attacks and strokes, underlining the importance of diet in CVD prevention.

The Science Behind It

Salim Yusuf, the senior author of the study, pointed out that the PURE Healthy Diet Score used for this research focused solely on natural, protective foods, without mixing in harmful, ultra-processed items.

This makes the study unique in its approach and potentially more reliable.

Andrew Mente, the first author, emphasized that moderation is crucial. Eating a balanced diet that includes moderate amounts of fish and whole-fat dairy can lower the risk of CVD and overall mortality.

Your Daily Heart-Healthy Plan

According to the PURE Healthy Diet Score, a typical day should include:

  • 2–3 servings of fruits
  • 2–3 servings of vegetables
  • 1 serving of nuts
  • 2 servings of dairy

Throughout the week, aim for:

  • 3–4 servings of legumes
  • 2–3 servings of fish

Optionally, you can include:

  • 1 daily serving of whole grains
  • 1 daily serving of unprocessed red meat or poultry

Time to Take Action

In summary, the ‘Magnificent Six’ foods, along with a few additional heart-friendly options, provide a balanced path to a healthier heart.

So why wait? Make these simple but impactful dietary changes today and give your heart the love it deserves.

For further reading, check out studies on how eating eggs can reduce heart disease risk, the role of Vitamin K2 in heart health, and innovative ways to remove plaques that cause heart attacks.

The study is published in the European Heart Journal.

If you care about heart health, please read studies about Keep an eye on your heart: regular blood pressure checks at home are important! and findings of Long-term blood pressure drug use may not be necessary for all heart attack patients.

For more information about nutrition, please see recent studies about natural coconut sugar that could help reduce blood pressure and artery stiffness, and anti-inflammatory diet could help prevent fatty liver disease.

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