Maintaining a healthy diet is crucial for reducing the risk of cardiovascular disease (CVD). New research has identified the six key food groups you need to focus on to avoid heart issues.
Previous studies have consistently shown that a well-balanced diet plays a vital role in mitigating the risk of heart problems. Diets such as the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and Healthy Eating Index (HEI) diets have long been recognised for their heart-related benefits.
But what is it about these diets that makes them so successful in improving heart health? And why do some diets succeed where others fail?
The answer, perhaps unsurprisingly, depends on the type of foods the diet contains.
In particular, new research published in the European Heart Journal has identified the importance of six key food groups in promoting cardiovascular health:
Fruits
Incorporating a variety of fruits into your diet provides essential vitamins, minerals, and antioxidants that support cardiovascular health. Fresh fruits, such as berries, citrus fruits, and apples, are particularly beneficial.
Vegetables
Make sure you’re eating a wide range of vegetables, such as leafy greens, cruciferous vegetables (e.g. broccoli, cauliflower), and colourful options like carrots and peppers. These provide fibre, vitamins, and phytochemicals that promote heart health.
Legumes
Legumes, including beans, lentils, and chickpeas, are excellent sources of plant-based protein, fibre, and nutrients. Regular consumption of legumes has been associated with reduced CVD risk.
Nuts
Adding a handful of nuts, such as almonds, walnuts, or pistachios, into your daily diet provides heart-healthy fats, fibre, and antioxidants.
Fish
Consuming fatty fish such as salmon, mackerel, and sardines, at least twice a week, is beneficial due to their high content of omega-3 fatty acids. These essential fats help lower inflammation, reduce blood clotting, and maintain healthy heart function.
Full-fat dairy
Contrary to previous beliefs, recent research suggests that moderate consumption of full-fat dairy products, such as whole milk, cheese, and yoghurt, may have a protective effect on cardiovascular health. These foods provide essential nutrients like calcium and vitamin D.
Including fruits, vegetables, legumes, nuts, fish, and whole-fat dairy in your daily diet offers a promising path toward improved cardiovascular health. These six key food groups provide essential nutrients, healthy fats, and protective compounds that support heart health.
While the researchers say further research is needed to establish causation, the existing evidence supports the incorporation of these food groups into official dietary guidelines.
Although most of the foods listed here are plant-based, nutritionist Dr Debbie Fetter told Medical News Today you don’t need to completely forgo animal products to protect your heart.
“This finding supports varying your dietary pattern and suggests that if you do consume animal-source foods, you can do so in moderation rather than completely restrict or avoid them,” she says.
“You don’t necessarily need to go completely plant-based to lower your risk of heart disease, but rather moderate amounts of fish and dairy were found to be linked to a reduced risk of CVD in this analysis.”
Do you eat from a wide variety of food groups? Are there any food groups you need more of? Let us know in the comments section below.
Also read: Why eating a fibre-rich diet can boost your mood
