Researchers Reveal Six Essential Foods to Combat Cardiovascular Disease Risk

Heart Healthy Fruit Vegetables Food

Insufficient consumption of six key foods, including fruits, vegetables, legumes, nuts, fish, and whole-fat dairy, is linked to a higher risk of cardiovascular disease, according to a global study by researchers at McMaster University and the Population Research Health Institute.

Diet score derived from ongoing, large-scale global Prospective Urban and Rural Epidemiological (PURE) study.

A study spearheaded by McMaster University and Hamilton Health Sciences researchers at the Population Research Health Institute (PHRI) has found that not eating enough of six key foods in combination is associated with a higher risk of cardiovascular disease (CVD) in adults.

Consuming fruits, vegetables, legumes, nuts, fish and whole-fat dairy products is key to lowering the risk of CVD, including heart attacks and strokes. The study also found that a healthy diet can be achieved in various ways, such as including moderate amounts of whole grains or unprocessed meats.

A Global Perspective on Diet and Health

Previous and similar research has focused on Western countries and diets that combined harmful, ultra-processed foods with nutrient-dense foods. This research was global in scope and focused on foods commonly considered to be healthy.

The World Health Organization (WHO) estimates nearly 18 million people died from CVD in 2019, representing 32 percent of all global deaths. Of these deaths, 85 percent were due to heart attacks and strokes. PHRI researchers and their global collaborators analyzed data from 245,000 people in 80 countries from multiple studies. The results were recently published in the European Heart Journal.

An Innovative Approach to Dietary Assessment

Researchers derived a diet score from PHRI’s ongoing, large-scale global Prospective Urban and Rural Epidemiological (PURE) study, then replicated that in five independent studies to measure health outcomes in different world regions and in people with and without prior CVD.

“Previous diet scores – including the EAT-Lancet Planetary Diet and the Mediterranean Diet tested the relationship of diet to CVD and death mainly in Western countries. The PURE Healthy Diet Score included a good representation of high, middle, and low-income countries,” said Salim Yusuf, senior author and principal investigator of PURE.

As well as being truly global, the PURE Healthy Diet Score focuses on exclusively protective, or natural, foods.

Andrew Mente

Andrew Mente, Population Research Health Institute scientist, and assistant professor at McMaster’s Department of Health Research Methods, Evidence, and Impact. Credit: Population Research Health Institute

A Focus on Protective Foods

“We were unique in that focus. The other diet scores combined foods considered to be harmful – such as processed and ultra-processed foods – with foods and nutrients believed to be protective of one’s health,” said first author Andrew Mente, PHRI scientist and assistant professor at McMaster’s Department of Health Research Methods, Evidence, and Impact.

“There is a recent increased focus on higher consumption of protective foods for disease prevention. Outside of larger amounts of fruits, vegetables, nuts, and legumes, the researchers showed that moderation is key in the consumption of natural foods,” he said.

“Moderate amounts of fish and whole-fat dairy are associated with a lower risk of CVD and mortality. The same health outcomes can be achieved with moderate consumption of grains and meats – as long as they are unrefined whole grains and unprocessed meats.”

Recommendations for a Healthy Diet

The PURE Healthy Diet Score recommends an average daily intake of: Fruits at two to three servings; vegetables at two to three servings; nuts at one serving; and dairy at two servings. The score also includes three to four weekly servings of legumes and two to three weekly servings of fish. Possible substitutes included whole grains at one serving daily, and unprocessed red meat or poultry at one serving daily.

Reference: “Diet, cardiovascular disease, and mortality in 80 countries” by Andrew Mente, Mahshid Dehghan, Sumathy Rangarajan, Martin O’Donnell, Weihong Hu, Gilles Dagenais, Andreas Wielgosz, Scott A. Lear, Li Wei, Rafael Diaz, Alvaro Avezum, Patricio Lopez-Jaramillo, Fernando Lanas, Sumathi Swaminathan, Manmeet Kaur, K Vijayakumar, Viswanathan Mohan, Rajeev Gupta, Andrzej Szuba, Romaina Iqbal, Rita Yusuf, Noushin Mohammadifard, Rasha Khatib, Nafiza Mat Nasir, Kubilay Karsidag, Annika Rosengren, Afzalhussein Yusufali, Edelweiss Wentzel-Viljoen, Jephat Chifamba, Antonio Dans, Khalid F Alhabib, Karen Yeates, Koon Teo, Hertzel C Gerstein and Salim Yusuf, 6 July 2023, European Heart Journal.
DOI: 10.1093/eurheartj/ehad269

There was no specific funding for this analysis, although each study that contributed data was funded separately and conducted over a 25-year period.

8 Comments on "Researchers Reveal Six Essential Foods to Combat Cardiovascular Disease Risk"

  1. Shanzay yousaf | August 29, 2023 at 2:29 pm | Reply

    Prophet Muhammad (P. B
    U. H) asked us to intake yogurt in the morning and milk before sleep at night. Same is the scientific approach that dairy should be taken twice a day for healthiest lifestyle. Indeed Islam provides us with the complete ways of living via Quran and Hadiths. 😊

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  3. Shinji Akiyama | August 30, 2023 at 5:13 am | Reply

    I have a doubt about dairy as a mandatory food. Is there any research showing less diary in take resulting higher CVD risk?

  4. This was very informative & knowledgeable…I thank you know most of that but needed to recapture the informative information 👍 thank 🌷 you again for the knowledge.

  5. Therese Lillis | August 31, 2023 at 6:53 am | Reply

    What about Diabetics. What foods are the best for us. So much sugar,and carb. I’m always trying my best to eat healthy. Thank you.

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