A study conducted by researchers from McMaster University and Hamilton Health Sciences at the Population Research Health Institute (PHRI) has identified the significance of incorporating six key foods in lowering the risk of cardiovascular disease (CVD) in adults. Fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products play a vital role in reducing the occurrence of heart attacks and strokes. The research, conducted on a global scale, focuses on commonly recognized healthy foods and presents multiple dietary options to achieve a heart-healthy lifestyle.
THE PURE HEALTHY DIET SCORE: A GLOBAL PERSPECTIVE
The research team developed the PURE Healthy Diet Score, derived from the ongoing Prospective Urban and Rural Epidemiological (PURE) study, to assess the relationship between dietary habits and health outcomes. The study replicated the diet score in five independent studies, encompassing diverse world regions and individuals with and without prior CVD. Unlike previous diet scores, which combined harmful ultra-processed foods with nutrient-dense options, the PURE Healthy Diet Score exclusively focused on protective, or natural, foods.
KEY FINDINGS AND RECOMMENDATIONS
The study’s findings emphasize the importance of a diverse yet balanced diet. In addition to increased consumption of fruits, vegetables, nuts, and legumes, the researchers found that moderation is essential for optimal health outcomes. The study recommends moderate consumption of fish, whole-fat dairy, unrefined whole grains, and unprocessed meats. These foods are associated with a lower risk of CVD and mortality.
The PURE Healthy Diet Score suggests an average daily intake of two to three servings of fruits and vegetables, one serving of nuts, and two servings of dairy. It recommends three to four weekly servings of legumes and two to three weekly servings of fish. Whole grains and unprocessed red meat or poultry can be substitutes, with one serving each per day.
EMBRACING A HEART-HEALTHY DIET
The study underscores the importance of incorporating a combination of six key foods to lower the risk of cardiovascular disease. By consuming fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products in moderation, individuals can promote heart health and reduce the risk of heart attacks and strokes. The research emphasizes the global significance of a healthy diet and encourages individuals to make informed dietary choices to improve their overall well-being.
GLOBAL IMPACT OF CARDIOVASCULAR DISEASE
With cardiovascular disease responsible for a significant number of global deaths, the need for preventive measures becomes paramount. The World Health Organization estimates that nearly 18 million people died from CVD in 2019, accounting for 32 percent of all global deaths. The majority of these deaths (85 percent) were attributed to heart attacks and strokes. To address this global health issue, researchers from the PHRI collaborated with experts’ worldwide and analyzed data from 245,000 individuals across 80 countries.
