Global research examines different diets from around the world, unlike previous studies that only focus on Western countries, to identify the best heart-healthy diet. It specifically targeted commonly recognized healthy foods to evaluate their impact using a diet score derived from the extensive ongoing Prospective Urban and Rural Epidemiological (PURE) study by the Population Research Health Institute (PHRI) at McMaster University.
According to Science Daily, this diet score was then applied and replicated in five separate studies, assessing health outcomes across diverse regions worldwide, encompassing individuals both with and without previous cardiovascular disease (CVD).
How To Incorporate the Six Healthy Foods in the Diet
The study, titled "Diet, cardiovascular disease, and mortality in 80 countries" published in the European Heart Journal, examined data from 245,000 individuals across 80 countries. Each participant received a diet score ranging from 1 to 6, which was determined based on their consumption of six food categories linked to a reduced risk of mortality.
The study showed that to lower the risk of CVD, including heart attacks and strokes, it is crucial to consume a combination of fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products, according to the study.
Moreover, the research also indicates that a healthy diet can be achieved through various approaches, such as incorporating moderate amounts of whole grains or unprocessed meats.
Unlike previous studies that focused on diets prevalent in Western countries and combined unhealthy processed foods with nutrient-dense options, the study's unique approach revolved solely around natural foods. This allowed for a broader perspective, expanding beyond the limited scope of previous research.
CTV News reported that the PURE Health Diet Score, developed for this study, recommends a daily average intake of two to three servings of fruits, two to three servings of vegetables, one serving of nuts, and two servings of dairy.
Additionally, it suggests consuming three to four servings of legumes and two to three servings of fish per week. Regarding whole grains, red meats, or poultry, the recommended intake is one serving per day for each category of food.
By emphasizing the consumption of specific food groups and setting recommended serving sizes, the study provides valuable insights into creating a balanced and heart-healthy diet that can help mitigate the risks associated with cardiovascular disease.
Cardiovascular Disease in Numbers
According to the World Health Organization (WHO), approximately 17.9 million individuals worldwide succumb to cardiovascular disease annually, representing almost 32% of all global deaths. Among these deaths, 85% are attributed to heart attacks and strokes.
In Canada, approximately 2.6 million individuals aged 20 and above are affected by heart disease. The incidence of strokes has also shown an upward trend, as highlighted in a 2022 report from the Heart and Stroke Foundation. The report revealed that a stroke occurs every five minutes in Canada, resulting in an average of 108,707 stroke cases each year.
Nevertheless, Canadians can lower their risk of developing CVD by adopting healthy lifestyle choices, as recommended by the WHO. This includes following a nutritious diet, engaging in regular physical activity, refraining from smoking, and limiting alcohol consumption.
RELATED ARTICLE: AHA 2021 Food Guide: Diet for a Healthy Heart Could Be Adapted from a Personal Eating Habit
Check out more news and information on Diet in Science Times.
