The Ultimate Guide to Heart Healthy Diets: Boost Your Heart Health Today

Looking after your heart starts on your plate. ‘Heart healthy diets’ play an instrumental role in your cardiovascular disease care, and this guide is your ally in deciphering which foods to favor and those to avoid. Simple shifts in your eating habits can make all the difference for your heart’s health—let’s explore what that looks like together.

Key Takeaways

• A heart-healthy diet emphasizes balanced nutrition with a focus on vegetables, fruits, whole grains, beans, healthy proteins, unsaturated fats, and oils, while keeping saturated fats to under 10% of daily calorie intake.

• Essential foods for heart health include leafy greens, oily fish rich in omega-3 fatty acids, and whole grains and legumes that provide dietary fiber and essential nutrients.

• Limit or avoid saturated and trans fats, processed meats, ultra-processed foods, refined carbohydrates, excess sodium, and added sugars to reduce the risk of heart disease.

• Medically tailored meals are proving to be a game-changer by providing individuals with heart conditions a reliable and convenient way to support their health journey.

The Fundamentals of a Heart Healthy Diet

Dive into the world of heart-healthy nutrition with a diverse array of wholesome foods featured in this blog section. Each ingredient tells a story of nourishment and well-being, inviting you to embrace a healthier lifestyle through mindful choices. Let the vibrant colors and flavors guide you on a journey to support your heart's vitality.

A balanced and healthy diet is essential to protect the heart from disease. This includes eating nutrient-rich foods like fruits, vegetables, whole grains, beans (minimally processed), proteins and unsaturated fats/oils as well as low saturated fat dairy products for a rounded eating plan that promotes heart health whilst reducing the risk of developing cardiac issues. As such, it’s important to consider portion control when creating your own personalised heart-healthy diet in order to avoid any dietary concerns or future complications associated with too much saturated fat intake. Doing so should provide an individual not only necessary nutrients, but also relieve stress on their cardiovascular system over time. Allowing them better overall wellbeing than they had previously experienced!

Balanced Nutrition

For a heart-healthy diet, maintaining balanced nutrition is essential. Unsaturated fats and omega 3 fatty acids are vital for promoting good cardiovascular health as they help reduce unhealthy cholesterol levels in the body. People can achieve this by incorporating seafood, nuts, seeds, avocados and oils into their daily meals to lower blood pressure while improving overall heart wellbeing. It’s also advised that one limits consumption of saturated fats to under 10% of total calories per day - opting instead for lean meats when possible - for an optimal healthy diet containing beneficial fatty acids which will enable improved coronary performance!

Portion Control

Portion control is a crucial tactic in preventing overeating and managing caloric intake. By consciously limiting the quantity of what we eat, portion control can aid in reducing diastolic blood pressure, a key risk factor associated with heart disease, while promoting better weight management and lowering cholesterol risks for our hearts. Regulating portions accordingly allows us to maintain a healthy weight or even promote weight loss through calorie reduction, two significant benefits that aid overall cardiovascular health [1].

Moreover, a study by Ello-Martin, Ledikwe, and Rolls (2005) has demonstrated that portion control can also help to increase the feeling of satiety, which can further support weight management and the maintenance of a heart-healthy diet [2].

Nutrient-Rich Foods

A heart-healthy diet is essential in order to maintain optimal cardiovascular health. Incorporating nutrient-rich foods like fruits and vegetables, packed with vitamins, minerals, and antioxidants, will help protect against coronary artery disease as well as arterial injury. These kinds of food can also support a reduction in blood pressure levels while stabilizing cholesterol & triglycerides for increased cardiac wellbeing [3].

In fact, a study published in the Journal of the American College of Cardiology revealed that a diet rich in fruits and vegetables can significantly reduce the risk of heart disease [4]. Another study in the American Journal of Clinical Nutrition showed that diets high in antioxidants, which are abundant in fruits and vegetables, can help lower cholesterol and protect against heart disease [5].

The Role of Medically Tailored Meals in Cardiovascular Health

Carved with care, nourishing with purpose. The carved apple symbolizes the heart-healthy precision of medically tailored meals, highlighting the importance of personalized nutrition in promoting cardiovascular well-being.

In the pursuit of optimal cardiovascular health, the importance of a well-balanced diet cannot be overstated. Medically tailored meals (MTMs) are emerging as a powerful ally in this journey, providing individuals with heart conditions a customized and nutritionally dense approach to managing their well-being.

What are MTMs? Medically tailored meals are meticulously designed to meet the specific dietary needs of individuals dealing with various health conditions, including cardiovascular issues. Tailored to the patient's unique health requirements, these meals go beyond traditional dietary recommendations, addressing the complex interplay of factors affecting heart health. The goal is not just to provide sustenance but to actively contribute to the management and improvement of cardiovascular conditions.

The Peqish Approach

Peqish stands out as an MTM provider by prioritizing both the quality of ingredients and the individual needs of the patient. Their commitment to crafting meals that are not only delicious but also nutritionally balanced makes them a reliable partner for those navigating the intricacies of heart health. Learn More.

1. Quality Ingredients: Peqish sources high-quality, fresh ingredients, ensuring that each meal is a powerhouse of essential nutrients. From heart-healthy omega-3 fatty acids to antioxidant-rich fruits and vegetables, every component is chosen with precision to support cardiovascular well-being.

2. Customization for Individual Needs: Recognizing that each individual's health journey is unique, Peqish offers a personalized approach to medically tailored meals. By considering dietary restrictions, preferences, and specific health requirements, they create meals that align with the patient's treatment plan and contribute to improved heart health.

3. Convenience for Short- and Long-Term Management: Understanding the challenges of managing heart health, Peqish provides a convenient solution for both short-term and long-term needs, especially if you like to cook. Whether a patient is recovering from a procedure, adjusting to new medications, or navigating dietary changes, Peqish offers a supportive and nourishing option to make the process more manageable.

   Check Out Cardiovascular Offerings

Top Heart Healthy Foods to Incorporate into Your Diet

Explore the heart-healthy goodness of leafy greens. A palette of fresh, green hues signifies a nourishing journey towards cardiovascular wellness. These nutrient-packed greens are a flavorful and essential addition to your health-conscious plate.

Let's dive into some of the top heart-healthy foods that are key to a well-rounded diet for your cardiovascular system. These include oily fish, leafy greens, and whole grains or legumes. These foods are rich in essential nutrients that could help mitigate the risks associated with heart diseases. Incorporating such items into an overall balanced diet can be incredibly beneficial in promoting optimum heart health [6].

Leafy Greens

Consuming leafy greens on a daily basis can provide substantial health benefits for one’s heart. Such nutrient-rich foods include kale, bok choy, spinach, collard greens and frozen vegetables, all of which support healthy blood glucose levels whilst aiding in reducing the risk of cardiovascular disease through lowering high blood pressure. Even consuming as little as one cup per day is enough to obtain these beneficial effects related to good cardiac well-being.

Oily Fish

Experience the heart-boosting benefits of oily fish, a tale of omega-3 goodness. From the sea to your plate, these flavorful fillets weave a story of essential fatty acids, promoting cardiovascular health one delicious bite at a time.

Oily fish such as salmon, mackerel and herring are essential to a heart-healthy diet since they contain Omega 3 fatty acids, specifically EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Both EPA and DHA have been shown to have cardioprotective effects. EPA is known to reduce inflammation in the body, which can contribute to the hardening and narrowing of the arteries, a leading cause of heart disease [7]. DHA, on the other hand, helps lower levels of triglycerides, a type of fat in the blood that, in high levels, can increase the risk of heart disease [8]. It is recommended that at least two servings of these cold-water fishes per week be consumed in order to preserve your cardiac health [9].

Whole Grains and Legumes

Whole grains and legumes contain essential dietary fiber, vitamins, minerals, proteins and carbohydrates, all of which play a key role in promoting cardiovascular health. These nutrients are beneficial in regulating blood pressure levels to maintain overall heart wellbeing [10].

Legumes provide a range of valuable substances like: fiber, protein, carbs. Vitamins including iron & copper, magnesium manganese, zinc & phosphorous. Their low fat content can improve cholesterol levels while also helping to reduce blood sugar and concentrations in the bloodstream potentially mitigating both high BP and heart disease risk factors of coronary illness or disease development thus making them ideal for good cardiac wellness [11].

Foods to Limit or Avoid for Optimal Heart Health

Embrace heart health with the goodness of healthy fats. This image speaks volumes about the nutritious richness found in avocados, nuts, and seeds—a flavorful story of well-being that your heart will thank you for.

Knowing which foods to limit or certain foods to avoid is just as important for maintaining a heart healthy diet. This includes certain unhealthy products like saturated fat and trans fats, processed meats, refined carbohydrates, and too much sodium and added sugars - all of these can be detrimental to one’s overall cardiovascular health. It is essential that we incorporate the right kind of items into our diets in order for it to truly be deemed “heart healthy”!

Saturated and Trans Fats

It is recommended to limit the consumption of saturated fats, commonly found in animal products such as meat and dairy, as well as in coconut and palm kernel oils, to maintain a heart-healthy diet and prevent heart disease. Healthier alternatives include monounsaturated and polyunsaturated fats, which can be sourced from plant-based foods like nuts, seeds, and certain vegetable oils. It's important that these healthier fats do not exceed 10% of your daily calorie intake when planning a heart-healthy meal [12]. Trans fats, on the other hand, can reduce beneficial HDL cholesterol levels and increase harmful LDL cholesterol levels, thereby increasing the risk of cardiovascular issues such as stroke and myocardial infarction (heart attack) [13].

Processed Meats and Refined Carbohydrates

Consuming processed meats and refined carbohydrates has been linked to increased inflammation levels, which can elevate the risk of heart disease. Studies suggest that consuming more than 7 servings per day of these types of carbohydrates can increase the risk of developing life-threatening conditions and potentially lead to premature death [14]. Particularly, sugary beverages contribute significantly to this risk, which is why it's crucial to limit their consumption when trying to reduce cardiac issues [15]. To achieve this, replacing processed foods with minimally processed alternatives can help significantly, and it's recommended to avoid refined grains whenever possible [16].

Excess Sodium and Added Sugars

The American Heart Association recommends limiting foods high in sodium and added sugars to maintain optimum heart health. Excessive consumption of these two components is associated with elevated blood pressure levels, which increase the risk for developing heart disease. The suggested daily limit for added sugar is 100 calories for women and 150 calories for men [17].

Popular Heart Healthy Diet Plans

Embark on a journey of heart-healthy living with a diverse palette of nutritious choices. This image captures the essence of a well-rounded, nourishing diet, offering a symphony of colors and flavors that contribute to cardiovascular well-being.

If you want to follow a heart-healthy diet plan, there are already some that have been successful in promoting positive cardiovascular health. The two most popular diets, which focus on lean proteins and healthy fats through the intake of whole foods, are the Mediterranean Diet and the DASH Diet. To achieve optimal heart health, one should embrace such dietary regimes as these encompass all necessary components for long term wellness.

DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is a dietary pattern encouraged by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to lower blood pressure. It emphasizes the consumption of fruits, vegetables, and low-fat dairy products; includes whole grains, poultry, fish, and nuts; and reduces the intake of fats, red meats, sweets, and sugared beverages. It is also high in fiber, protein, and low in cholesterol and saturated and total fat [18]. Studies suggest that this diet may help lower blood pressure and reduce an individual’s risk for cardiovascular disease [19].

Mediterranean Diet

The Mediterranean diet is a heart-healthy dietary pattern which emphasizes fruit, vegetables, whole grains, and healthy fats from sources like olive oil and fish. This diet has been associated with lower levels of LDL (bad) cholesterol and a reduced incidence of cardiovascular disease [20, 21]. It encourages increased consumption of fruits and vegetables, restricted intake of red meat, and includes healthy fats like unsaturated ones from olive oil and nuts. It also contains monounsaturated fats and oils from extra virgin olive oil along with polyunsaturated fats and elements found in fish, canola oil & walnuts to reduce risk factors such as elevated cholesterol levels or hypertension while enhancing vascular health [22].

Tips for Maintaining a Heart Healthy Lifestyle

It is just as important to adhere to a heart-healthy lifestyle, to maintaining a healthy diet. Keeping track of cholesterol levels and blood pressure should be done regularly. This along with exercising frequently and managing stress properly are all key elements in living the best life for your heart’s health.

Regular Exercise

Regular physical activity helps keep the heart healthy by reducing the likelihood of a cardiac event, improving its efficiency and increasing blood flow. Through activities like running, swimming, biking or walking quickly one can boost their heartbeat which results in improved benefits for overall heart health.

Stress Management

The control of stress is paramount for the preservation of cardiac health. It can raise blood pressure and impede oxygenation to heart cells. By effectively managing one’s stress levels through strategies such as mindfulness or relaxation techniques, individuals can control blood pressure and may lessen the chances that they will encounter a cardiovascular event like an attack or stroke.

Monitoring Blood Pressure and Cholesterol

Regular monitoring of blood pressure and cholesterol levels is crucial for heart health. Ideally, blood pressure should be below 120/80 mmHg and cholesterol levels should be 200 mg/dL or less. Keeping these levels in check helps to identify potential risks of cardiovascular disease and ensures overall health. Regular check-ups and monitoring can guide necessary lifestyle adjustments that can enhance overall wellbeing. According to a study published in the American Journal of Cardiology, maintaining these levels within the recommended range significantly reduces the risk of heart disease [23].

Cardioprotective Effects of Polyphenols

Enter the world of vibrant hues and wholesome benefits as phytochemicals take center stage in this lush image. Each burst of color tells a story of resilience and well-being, highlighting the myriad benefits of antioxidants and polyphenols found in nature's bounty. From immune fortification to cellular support, savor the narrative of phytochemical-rich nourishment that nature graciously offers, enhancing both flavor and vitality.

Polyphenols, a class of chemicals naturally found in plants, are brimming with antioxidants and potential health benefits. Renowned for their preventative role against degenerative diseases like cancer and heart disease, polyphenols are a vital part of a heart-healthy diet [24].

You can find a treasure trove of polyphenols in a variety of foods, including fruits, vegetables, tea, chocolate, and even wine [25].

In the quest for a heart-healthy diet and lifestyle, certain food compounds, known for their cardioprotective benefits, stand out. Among these, polyphenols like anthocyanins and flavonoids shine brightly. They work to reduce inflammation and lower the risk of cardiovascular disease [26]. Including foods rich in these polyphenolic compounds in your diet can significantly boost your cardiac health [27].

Benefits of Anthocyanins

Polyphenols known as anthocyanins are found in colourful fruits and vegetables like berries and bring about a range of health benefits. These include reducing blood pressure, defending against heart disease and cutting down the risk of other cardiovascular issues [28]. As antioxidants with anti-inflammatory properties, they help to keep your heart healthy overall [29].

Protective Effect of Flavanoids

Indulging in foods rich in flavonoids, a type of polyphenol, such as dark chocolate and green tea, has been proven to offer a plethora of cardiovascular benefits. Flavonoids are potent antioxidants that help improve circulation through the blood vessels while reducing inflammation, thereby playing a significant role in promoting heart health.

A systematic review and meta-analysis of multiple studies have shown that the consumption of flavonoid-rich foods can lead to a significant reduction in the risk of developing heart disease [30]. These powerful compounds have been shown to improve the flexibility of blood vessels, which can help to lower blood pressure and reduce the risk of clotting, thereby reducing the risk of heart disease.

Dark chocolate, in particular, has been found to contain high amounts of flavonoids. Regular consumption of this delectable treat has been associated with a reduction in "bad" LDL cholesterol and an improvement in "good" HDL cholesterol [31]. But it's not just about the chocolate. Green tea, another rich source of flavonoids, has been linked to improved cardiovascular health. Regular consumption of green tea can help to improve blood pressure, reduce cholesterol, and reduce the risk of heart disease.

It's important to remember, however, that while these foods are beneficial, they should be consumed in moderation as part of a balanced diet. Overindulgence can lead to weight gain and other health issues, which can counteract the heart-healthy benefits of these foods.

So, the next time you reach for a snack, consider choosing one that's rich in flavonoids. Your heart will thank you for it!

Summary

The fundamentals of a heart-healthy diet consist of adequate nutrition, portion control and nutrient rich foods. Leafy greens, whole grains and oily fish are examples that should be included in a balanced daily consumption as part of achieving optimal cardiovascular health. To pay attention to food intake it is important not forget about monitoring blood pressure levels and regularly exercising for cardioprotective effects such as polyphenols containing anthocyanins or flavonoids. Finally, stress management has also emerged as a pivotal element within heart healthy eating plan in the broader context when considering improving one’s overall wellbeing by sustaining healthy lifestyle habits related to our heart condition.

Frequently Asked Questions

What's the best diet for your heart?

When it comes to a healthy body weight and looking after your heart, the most beneficial diet involves eating foods that can help promote optimal heart health, such as veggies, fruit, and both lean meats and sources of protein. It’s also important to pay attention to meal planning and portion control while limiting unhealthy fats and sodium in order for you to prevent any issues with cardiovascular or heart disease either.

What drinks are good for your heart?

Maintaining a heart-healthy lifestyle can be supported by consuming green tea and red wine in moderation. Staying hydrated with beverages that benefit your wellbeing is also important, such as these two drinks mentioned.

What are the 10 most heart-healthy foods?

Consuming heart-healthy foods such as salmon, oats, berries, nuts and seeds can help improve overall cardiovascular health. Incorporating these into your diet is an excellent way to ensure good quality cardiac well being. These are just some of the items that you should consider adding if you want a strong and healthy heart for years to come.

What foods should be avoided on a cardiac diet?

For optimal heart health, the American Heart Association recommends that one avoid processed meats, sugary beverages and other food items containing trans fats or high levels of sodium. These foods are known to have a negative effect on cardiac well-being, so it is best to abstain from them as much as possible. A good diet for the cardiovascular system should consist mainly of nutritious choices instead which will help keep your heart in peak condition.

What are the key components of a heart-healthy diet?

A diet that is beneficial for the risk of heart disease should contain a combination of wholesome foods like whole grains, fresh vegetables and fruits, beans, low-fat dairy products, as well as unsaturated fats and oils. This type of eating plan promotes optimal heart health when kept minimally processed.

Disclaimer

The information provided in this article is for educational and informational purposes only and is not intended as medical advice. While we strive to provide accurate and up-to-date information, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the content. The information contained herein should not be used as a substitute for the advice of an appropriately qualified and licensed physician or other healthcare provider. The suggestions and insights should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this site.

References

[1] Rolls BJ, Morris EL, Roe LS. Portion size of food affects energy intake in normal-weight and overweight men and women. Am J Clin Nutr. 2002 Dec;76(6):1207-13. doi: 10.1093/ajcn/76.6.1207. PMID: 12450884.

[2] Ello-Martin JA, Ledikwe JH, Rolls BJ. The influence of food portion size and energy density on energy intake: implications for weight management. Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S. doi: 10.1093/ajcn/82.1.236S. PMID: 16002828.

[3] Hu FB. Dietary pattern analysis: a new direction in nutritional epidemiology. Curr Opin Lipidol. 2002 Feb;13(1):3-9. doi: 10.1097/00041433-200202000-00002. PMID: 11790957.

[4] Hu FB, Rimm EB, Stampfer MJ, Ascherio A, Spiegelman D, Willett WC. Prospective study of major dietary patterns and risk of coronary heart disease in men. Am J Clin Nutr. 2000 Oct;72(4):912-21. doi: 10.1093/ajcn/72.4.912. PMID: 11010931.

[5] Kris-Etherton PM, Hecker KD, Bonanome A, Coval SM, Binkoski AE, Hilpert KF, Griel AE, Etherton TD. Bioactive compounds in foods: their role in the prevention of cardiovascular disease and cancer. Am J Med. 2002 Dec 30;113 Suppl 9B:71S-88S. doi: 10.1016/s0002-9343(01)00995-0. PMID: 12566142.

[6] Snetselaar LG, de Jesus JM, DeSilva DM, Stoody EE. Dietary Guidelines for Americans, 2020-2025: Understanding the Scientific Process, Guidelines, and Key Recommendations. Nutr Today. 2021 Nov-Dec;56(6):287-295. doi: 10.1097/NT.0000000000000512. Epub 2021 Nov 12. PMID: 34987271; PMCID: PMC8713704.

[7] Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol. 2011 Nov 8;58(20):2047-67. doi: 10.1016/j.jacc.2011.06.063. PMID: 22051327.

[8] Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women. Circulation. 2010 Aug 31;122(9):876-83. doi: 10.1161/CIRCULATIONAHA.109.915165. Epub 2010 Aug 16. PMID: 20713902; PMCID: PMC2946797.

[9] Chowdhury R, Stevens S, Gorman D, Pan A, Warnakula S, Chowdhury S, Ward H, Johnson L, Crowe F, Hu FB, Franco OH. Association between fish consumption, long chain omega 3 fatty acids, and risk of cerebrovascular disease: systematic review and meta-analysis. BMJ. 2012 Oct 30;345:e6698. doi: 10.1136/bmj.e6698. PMID: 23112118; PMCID: PMC3484317.

[10] McRae MP. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. J Chiropr Med. 2017 Dec;16(4):289-299. doi: 10.1016/j.jcm.2017.05.005. Epub 2017 Oct 25. PMID: 29276461; PMCID: PMC5731843.

[11] Afshin A, Micha R, Khatibzadeh S, Mozaffarian D. Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2014 Jul;100(1):278-88. doi: 10.3945/ajcn.113.076901. Epub 2014 Jun 4. PMID: 24898241; PMCID: PMC4144102.

[12] Hu FB, Manson JE, Willett WC. Types of dietary fat and risk of coronary heart disease: a critical review. J Am Coll Nutr. 2001 Feb;20(1):5-19. doi: 10.1080/07315724.2001.10719008. PMID: 11293467.

[13] Mozaffarian D, Aro A, Willett WC. Health effects of trans-fatty acids: experimental and observational evidence. Eur J Clin Nutr. 2009 May;63 Suppl 2:S5-21. doi: 10.1038/sj.ejcn.1602973. PMID: 19424218.

[14] Micha R, Wallace SK, Mozaffarian D. Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation. 2010 Jun 1;121(21):2271-83. doi: 10.1161/CIRCULATIONAHA.109.924977. Epub 2010 May 17. PMID: 20479151; PMCID: PMC2885952.

[15] Malik VS, Popkin BM, Bray GA, Després JP, Hu FB. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation. 2010 Mar 23;121(11):1356-64. doi: 10.1161/CIRCULATIONAHA.109.876185. PMID: 20308626; PMCID: PMC2862465.

[16] Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr. 2003 Nov;78(5):920-7. doi: 10.1093/ajcn/78.5.920. PMID: 14594777.

[17] Johnson RK, Appel LJ, Brands M, Howard BV, Lefevre M, Lustig RH, Sacks F, Steffen LM, Wylie-Rosett J; American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009 Sep 15;120(11):1011-20. doi: 10.1161/CIRCULATIONAHA.109.192627. Epub 2009 Aug 24. PMID: 19704096.

[18] DASH Eating Plan. National Heart, Lung, and Blood Institute. Link

[19] Sacks FM, Svetkey LP, Vollmer WM, Appel LJ, Bray GA, Harsha D, Obarzanek E, Conlin PR, Miller ER 3rd, Simons-Morton DG, Karanja N, Lin PH; DASH-Sodium Collaborative Research Group. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. DASH-Sodium Collaborative Research Group. N Engl J Med. 2001 Jan 4;344(1):3-10. doi: 10.1056/NEJM200101043440101. PMID: 11136953.

[20] Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Fitó M, Gea A, Hernán MA, Martínez-González MA; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 21;378(25):e34. doi: 10.1056/NEJMoa1800389. Epub 2018 Jun 13. PMID: 29897866.

[21] Sofi F, Abbate R, Gensini GF, Casini A. Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis. Am J Clin Nutr. 2010 Nov;92(5):1189-96. doi: 10.3945/ajcn.2010.29673. Epub 2010 Sep 1. PMID: 20810976.

[22] Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014 Oct 1;13:154. doi: 10.1186/1476-511X-13-154. PMID: 25274026; PMCID: PMC4198773.

[23] Wilson PWF, Polonsky TS, Miedema MD, Khera A, Kosinski AS, Kuvin JT. Systematic Review for the 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. J Am Coll Cardiol. 2019 Jun 25;73(24):3210-3227. doi: 10.1016/j.jacc.2018.11.004. Epub 2018 Nov 10. Erratum in: J Am Coll Cardiol. 2019 Jun 25;73(24):3242. PMID: 30423394.

[24] Pandey KB, Rizvi SI. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009 Nov-Dec;2(5):270-8. doi: 10.4161/oxim.2.5.9498. PMID: 20716914; PMCID: PMC2835915.

[25] Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004 May;79(5):727-47. doi: 10.1093/ajcn/79.5.727. PMID: 15113710.

[26] Cassidy A, O'Reilly ÉJ, Kay C, Sampson L, Franz M, Forman JP, Curhan G, Rimm EB. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr. 2011 Feb;93(2):338-47. doi: 10.3945/ajcn.110.006783. Epub 2010 Nov 24. PMID: 21106916; PMCID: PMC3021426.

[27] Tresserra-Rimbau A, Rimm EB, Medina-Remón A, Martínez-González MA, de la Torre R, Corella D, Salas-Salvadó J, Gómez-Gracia E, Lapetra J, Arós F, Fiol M, Ros E, Serra-Majem L, Pintó X, Saez GT, Basora J, Sorlí JV, Martínez JA, Vinyoles E, Ruiz-Gutiérrez V, Estruch R, Lamuela-Raventós RM; PREDIMED Study Investigators. Inverse association between habitual polyphenol intake and incidence of cardiovascular events in the PREDIMED study. Nutr Metab Cardiovasc Dis. 2014 Jun;24(6):639-47. doi: 10.1016/j.numecd.2013.12.014. Epub 2014 Jan 22. PMID: 24552647.

[28] Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408. PMID: 23319811; PMCID: PMC3762447.

[29] Wallace TC. Anthocyanins in cardiovascular disease. Adv Nutr. 2011 Jan;2(1):1-7. doi: 10.3945/an.110.000042. Epub 2011 Jan 10. PMID: 22211184; PMCID: PMC3042791.

[30] Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 2006 Feb 27;166(4):411-7. doi: 10.1001/archinte.166.4.411. PMID: 16505260.

[31] Jia L, Liu X, Bai YY, Li SH, Sun K, He C, Hui R. Short-term effect of cocoa product consumption on lipid profile: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2010 Jul;92(1):218-25. doi: 10.3945/ajcn.2009.28202. Epub 2010 May 26. PMID: 20504978.

Additional Reading

Creative and Healthy Diabetes Lunch IdeasAdditional Resources