Cardiovascular disease (CVD) is the leading cause of death worldwide, claiming nearly 18 million lives each year. Research shows that adopting a heart-healthy diet alongside other lifestyle modifications can reduce the likelihood of developing cardiovascular disease. A heart-healthy diet focuses primarily on fruits, vegetables, and whole grains, and limits intake of saturated fat, trans fat, cholesterol, sodium, and sugar. It is rich in dietary fiber, potassium, vitamins D and K, and is characterized by moderate alcohol intake.
This Valentine's Day and beyond, make it a priority to be kind to yourself, whether you have a partner or not. Whether it's getting rid of love handles (see what I did there) or lowering blood pressure, these popular food trends can help improve your heart health.
mediterranean diet
The Mediterranean Diet is the overall winner of U.S. News & World Report's Best Diets of 2024, as well as the publication's Best Heart-Healthy Diets of 2024. We draw inspiration from the culinary traditions of countries along the Mediterranean Sea, including Greece and Italy. , this Spanish diet is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. According to a study published in the Mayo Clinic Proceedings, middle-aged and older people who adhered to a Mediterranean diet had up to a 29% lower risk of dying from cardiovascular disease than those who did not follow a Mediterranean diet.
If you're looking for a convenient and delicious way to put Mediterranean diet meals on your plate, try Modify Health, named Best Healthy Meal Delivery Service of 2024 by US News & World Report. The meal delivery service also offers Mediterranean Meals, Heart Healthy, and even his 6-Week Heart-Friendly FIT Quick Start Program with nutritionist support.
Modify Health Mushroom Parmesan with Wild Rice & Garlic Green Beans
dash diet
What's the deal with the Dietary Approaches to Stop Hypertension (DASH) diet, whose benefits are touted by celebrities like Jessica Simpson and Jennifer Hudson? The plan is deliciously designed to lower high blood pressure and is promoted by the National Heart, Lung, and Blood Institute. It's low in sugar, sodium (less than 2,300 mg per day), and red meat, and rich in foods rich in vitamins and minerals, including fruits and vegetables, grains, legumes, nuts, and low-fat dairy products. These nutrients are important for regulating blood pressure and maintaining heart health.
Are you pressed for time? Would you like to try BistroMD's meal delivery service? Foods offered by BistroMD are designed to meet special dietary and health-related needs with a specially tailored Heart Health Program that contains less than 600 mg of sodium and less than 3.5 grams of saturated fat per serving. can.
BistroMD's “Heart Health Program” contains less than 600 mg of sodium and less than 3.5 grams of sodium. … [+]
plant-based foods
According to a study published in the European Heart Journal, the observed effects of adopting a vegetarian and vegan diet lead to a reduction in cholesterol and fat in the bloodstream, which is associated with a reduced risk of heart attack. This equates to about one-third of the impact of daily medication.
In the US, a study led by Stanford Medicine and its collaborators on 22 pairs of identical twins found that following a vegan diet could significantly improve cardiovascular health in just eight weeks. One thing became clear.
Coincidentally or not, Whole Foods' 9th Annual Trends Report reveals that plant-based foods will continue to be a key trend in 2024, driven by a return to basic, unprocessed ingredients. became.
Plant-based menus are heart-healthy
Fermented foods and beverages
The process of fermentation involves the breakdown of carbohydrates such as sugar and starch by bacteria and yeast to produce acids and alcohols. Foods and beverages such as cheese, kimchi, kefir, sauerkraut, kombucha, tempeh, and yogurt are made through this process, giving them their distinctive tangy flavor. Probiotics (beneficial bacteria) also thrive as a result of fermentation. They have been shown to strengthen heart health, lower total and “bad” LDL cholesterol, and lower blood pressure. Looking for a way to enjoy this trend? Head to the Cayman Islands and try Saucha Conscious Foods' kimchi (made with Chinese cabbage, purple cabbage, organic carrots, Cayman scallions, red chili peppers, and ginger) and power kraut (Cayman ginger, turmeric) , made with Spanish garlic). Red kraut (made with red cabbage and Himalayan pink salt), sourdough bread, or kombucha (flavors like Cayman Lime, Cayenne, and Moringa Mate).
Saucha Conscious Foods in the Cayman Islands is best known for its fermented foods such as kombucha.
mushroom
Whole Foods calls mushrooms one of the “original plant-based foods” and predicts that mushrooms will be one of the trendiest foods in 2024. Resy, a restaurant reservations platform, also predicts that mushrooms will become a staple on U.S. food menus. 2024. And mushrooms aren't just stylish and delicious, they're also good for your heart health.
Mushrooms are an important dietary source of ergothioneine, an antioxidant and anti-inflammatory amino acid associated with lowering triglyceride levels and potentially preventing arterial plaque formation, a key component of heart disease. Studies have shown a direct correlation between ergothioneine intake from dietary sources and improved cardiovascular health.
Mushrooms are also one of the few natural food sources of vitamin D and contain beta-glucan, a type of soluble fiber that helps lower blood cholesterol levels.
Whole Foods recommends Smallhold Organic Blue Oyster Mushrooms as a delicious option for your home kitchen.
small hold organic blue oyster mushroom
mindful eating
A Brown University study published in JAMA Network Open found that mindfulness-based healthy eating can improve self-awareness and dietary adherence in people with high blood pressure and help them stick to a heart-healthy diet. has become clear.
Mindfulness involves increasing awareness of your thoughts, emotions, and bodily sensations in the present moment. Practicing mindfulness while eating requires fully engaging all of your senses, both physical and emotional, to savor and appreciate the food you choose.
The mindfulness-based blood pressure lowering program used in the Brown study taught skills such as meditation, yoga, self-awareness, attention control, and emotional regulation. These skills were then directed to dietary behaviors associated with lowering blood pressure.
The American Heart Association promotes mindful eating as an approach to living a healthy life. … [+]
Abolishing ultra-processed foods
Ultra-processed foods (UPFs) have undergone extensive industrial processing, are full of additives, preservatives, flavors, and artificial ingredients, and are typically high in unhealthy fats, sugars, salt, and calories. . UPF includes sugar-containing snacks, packaged baked goods, ready-to-eat foods, processed meats, sugar-containing beverages, and a variety of ready-to-eat foods. Continuous consumption of these foods can lead to many health concerns. A large prospective observational study published in the journal BMJ found that high intake of ultra-processed foods is associated with increased risk of cardiovascular disease, coronary artery disease, and cerebrovascular disease.
Global market intelligence agency Mintel predicts that health-conscious consumers will demand menus with fewer processed foods, and restaurants will respond by prioritizing menus with nutritious, whole foods. The focus will be on providing meals that are perceived as healthy, using wholesome, unprocessed ingredients.
Healthy, unprocessed and minimally processed foods
As the leading cause of death around the world, it's no wonder heart health is such a common concern in consumer diets. According to Glanbia Nutritionals, 20% of consumers purchase functional foods or beverages specifically to promote heart health.
All of these trends are related to increased health consciousness, and consumers can expect increased transparency from food manufacturers and retailers. Front-of-pack labeling (FOPL) will be more important than ever.
After all, consumers' approach to heart health is no longer passive. In the coming months and years, focus on eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats while limiting your intake of processed foods, sugar, and sodium. It is expected that this will be promoted. A holistic focus on healthy living.
