Can A Diet Prevent Cardio-Vascular Disease? Scientists Decode

• November 22, 2023

Do you know cardiovascular disease is one of the leading causes of death worldwide? According to WHO, it is estimated that around 17.9 million people died in 2019 from heart attacks and strokes.

Well, this is all because of changes in mental and physical wellness. Also, diet is one of the main reasons for increased heart-related disease.

Really? Is that true?

Yes, it is accurate and a matter of concern.

Read this guide carefully for more information on the link between diet and cardiovascular disease!

Today, through this guide, we will share some insights studied by our best nutrition and wellness coach on the research done by scientists. And, tell you whether the change in diet can prevent cardiovascular disease or not?

So, let’s have a look at this comprehensive blog.

Understanding Cardiovascular Disease

Before we look deep into this guide, let’s understand What cardiovascular diseases are? their types, and their associated risks.

Cardiovascular disease (CVD), also known as heart and blood vessel disease, comprises a broad category of conditions that affect the heart and blood vessels. As mentioned above, It is a leading global cause of morbidity and mortality.

Several types of cardiovascular diseases exist within this category, with atherosclerotic CVD (ASCVD) being the most prevalent. Here’s a breakdown:

Atherosclerotic CVD (ASCVD) is the most common form of cardiovascular disease. It is characterized by the gradual accumulation of cholesterol plaques along the walls of arteries. This process often begins early in life and can ultimately block blood vessels.

Moreover, depending on the areas of the blockage, ASCVD can result in various life-threatening conditions, including:

1.Coronary Artery Disease (CAD): When ASCVD affects these arteries, it can lead to heart attacks (myocardial infarctions) or angina (chest pain) in cases of partial blockage.

2.Cerebrovascular Disease: Blockages in blood vessels in the brain can cause strokes, which can be either acute (sudden) or transient ischemic attacks (temporary blockages).

3.Peripheral Artery Disease (PAD): ASCVD can also impact blood flow to the extremities, causing peripheral artery disease.

In addition to ASCVD, other cardiovascular diseases include:

1.Cardiac Dysrhythmias: These conditions involve irregular heartbeats and can result in palpitations and dizziness.

2.Valvular Heart Disease: This pertains to disorders of the heart valves, which can lead to issues like valve stenosis (narrowing) or valve regurgitation (leakage).

3.Cardiomyopathy: This condition involves the deterioration of the heart muscle, leading to decreased pumping ability and potential heart failure.

4.Heart Failure: it occurs when the heart cannot pump blood effectively, resulting in symptoms like shortness of breath, fatigue, and fluid retention.

Cardiovascular disease risk factors are diverse and can significantly increase the likelihood of developing CVD. Common risk factors include:

• High Blood Pressure (Hypertension)
• High Cholesterol Levels
• Obesity

Moreover, the other big risk of CVD is that it damages blood vessels, reduces oxygen supply to the coronary heart, and promotes the formation of clots.

Scientific Research: The Link Between Diet and Cardiovascular Health

In a study involving 35,548 adults at risk of heart and blood vessel diseases, researchers analyzed the effects of various diets on their health. People at risk were those with at least two known risk factors like high blood pressure, high cholesterol, diabetes, or obesity, or those who had already experienced heart problems like heart attacks or strokes.

The study included 40 trials and compared seven popular diets with minimal interventions, like providing healthy diet brochures or no dietary advice. Here’s a simplified breakdown of these diets:

1.Low-Fat Diet: This diet involves 20%-30% of calories from fat, with less than 10% from saturated fat.

2.Very-Low-Fat Diet: This diet further restricts fat, with 10%-20% of daily calories from fat.

3.Combined Low-Fat and Low-Sodium Diet: This diet was similar to a low-fat diet but also limited sodium intake to less than 2.4 grams daily.

4.Modified Fat Diet: This diet aims to increase the ratio of healthy polyunsaturated fats to saturated fats without changing total fat intake.

5.Mediterranean Diet: This diet included more fish, fruits, vegetables, and monounsaturated fats (primarily from olive oil).

6.Ornish Diet: This was a very low-fat, plant-based diet with less than 10% of daily calories from fat.

7.Pritikin Diet: This diet had a unique composition with a significant percentage of calories from carbohydrates, protein, and minimal fat, along with a high fiber intake.

The study followed these participants for various durations, ranging from 9 months to 17 years. Some had previously experienced cardiovascular events (secondary prevention), while others had not (primary prevention).

The results showed that the Mediterranean and low-fat diets were more effective than minimal interventions in reducing the risk of death from all causes and cardiovascular diseases. Specifically, the Mediterranean diet reduced the odds of death by 28%, while low-fat diets reduced the odds by 16%.

Compared to minimal intervention, the Mediterranean diet significantly lowered the odds of dying from heart disease by 45%, stroke by 35%, and the odds of heart attacks by 52%. Low-fat diets also reduced the odds of heart attacks by 23%.

However, the other five diets did not show clear benefits compared to minimal intervention, or there wasn’t enough substantial evidence to support their effectiveness.

Recommended Diet for Cardiovascular Health

So, now you know how a change in diet can help you get relief from cardiovascular disease and their link to each other. Let’s see details on two main diets recommended for reducing heart-related disease.

1.  Low-Fat Diet

A low-fat diet focuses on limiting your fat intake, especially saturated and trans fats, which are known to raise LDL (bad) cholesterol levels. Here’s what you should include in a low-fat diet:

1.Add fruits and vegetables to your diet with vitamins, minerals, fiber, and antioxidants that protect your heart.

2.Whole grain foods include whole wheat bread, brown rice, quinoa, and oats. They are packed with heart-healthy fiber.

3.Skinless poultry, fish, beans, lentils, and tofu for protein. Fish, such as fatty fish like salmon and mackerel, contain omega-3 fatty acids that benefit your heart.

4.Fat-free dairy products like skim milk, low-fat yogurt, and reduced-fat cheese. They provide essential nutrients without the saturated fat found in full-fat dairy.

5.Including small portions of unsalted nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds. They offer healthy fats, fiber, and antioxidants.

6.Use heart-healthy oils like olive, canola, or avocado oil for cooking and salad dressings.

7.Avoid or minimize foods high in saturated fats like meat, butter, full-fat dairy products, and coconut oil.

8.Limiting your salt intake to lower the risk of high blood pressure. Choose low-sodium or no-salt-added options when available.

2.  Mediterranean Diet

The Mediterranean diet is a lifestyle; you cannot call it restrictive. It is a diet inspired by the healthy eating habits of Mediterranean countries and has been associated with numerous heart-protective benefits. This diet emphasizes the following:

1.Have fresh vegetables, fruits, whole grains, legumes, nuts, seeds, and herbs.

2.Olive oil and nuts provide essential unsaturated fats that improve your heart health by lowering LDL cholesterol.

3.Include seafood, lean poultry, eggs, and dairy in reasonable portions. Red meat is an occasional indulgence.

4.Flavor your dishes with herbs and spices instead of salt.

5.If you drink alcohol, enjoy red wine in moderation, but don’t start drinking for potential health benefits. As per a study, it helps reduce coronary heart disease but in moderation.

Conclusion

Adopting the proper food regimen can help prevent cardiovascular disorders and improve coronary heart fitness. As you have seen in the medical evidence, Mediterranean and occasional-fat diets may be highly powerful.

Incorporating them into your routine is crucial in reaping the blessings. Here are a few realistic pointers for a heart-healthy food regimen:

1.Balancing Macronutrients: Focus on balancing carbohydrates, proteins, and fats in your daily meals.

2.Smoking Cessation: If you are a smoker, quitting is one of the exceptional things you can do for your heart.

3.Regular Exercise: Combine your heart-wolesome weight-reduction plan with normal bodily activity. Exercise strengthens your coronary heart, helps keep a healthy weight, and decreases the danger of coronary heart disease.

Additionally, other lifestyle elements contribute to cardiovascular fitness:

1.Monitoring Cardiovascular Health: Monitor your blood strain, levels of cholesterol, and other essential indicators. Regular check-ups with your healthcare provider are critical.

2.Consulting Nutrition and Wellness coach: For personalized steerage, seek advice from the best online nutrition coaches who can tailor dietary suggestions to your preferences.

In brief, at the same time as genetics and different factors may also affect heart health, a healthy diet plan, and lifestyle choices notably save you from cardiovascular disease

Sabin L
Founder & Owner
www.thecodex.world
linktr.ee