Heart health is essential for overall well-being, yet heart disease remains the leading cause of death in the United States. A nutritious diet can play a significant role in lowering the risk of this disease. Professor Sarah Berry, a nutrition scientist specializing in cardiovascular health, offers valuable insights on simple dietary changes that can make a big difference.
Professor Sarah Berry is a nutrition scientist who specializes in cardiovascular disease. ZOE
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Heart disease is the leading cause of death in the US.
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Professor Sarah Berry said getting the basics right can make a huge difference to our heart health.
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One of her tips was keeping the skin on potatoes, as it’s a good source of fiber.
Heart disease continues to be a major health concern in the United States, but adopting a diet rich in essential nutrients can reduce this risk significantly. Professor Sarah Berry of King’s College London emphasizes that focusing on fundamental dietary principles—such as incorporating more whole foods and minimizing refined sugars—constitutes a crucial step toward better heart health.
“In my 25 years of nutrition research, I’ve learned that it’s better to focus on the basics. If you get those right, you are already 95% there,” Berry explained.
A 2008 meta-analysis published in the British Medical Journal revealed that adhering to a Mediterranean-style diet, rich in fiber-rich fruits, vegetables, healthy fats, lean proteins, and legumes, can decrease the risk of cardiovascular disease by as much as 9%, while also lowering the chances of various chronic illnesses including cancer and Alzheimer’s.
However, it’s important to note that food choices are deeply rooted in culture and environment, which can complicate dietary changes. “Food is social; it’s part of our culture, part of our environment,” Berry acknowledged. To ease this transition, she suggests simple swaps that can enhance the nutritional value of meals without requiring major lifestyle changes.
Swap White Carbs for Wholewheat Versions
An excess of LDL cholesterol can lead to the formation of harmful plaque in arteries, increasing the risk of heart disease. Increasing fiber intake helps combat “bad” cholesterol levels.
Berry encourages individuals to swap refined carbohydrates for whole grain options as an easy way to increase dietary fiber. Simple changes could include choosing rye bread over white, picking brown or wild rice instead of jasmine, or opting for whole wheat spaghetti instead of regular.
If a complete switch feels daunting, start with small adjustments, such as replacing half of your white rice with a wholegrain alternative, she suggested.
“The key is to enjoy your food,” she emphasizes.
Swap Peeled Potatoes for Skin-On
Including potatoes with their skins is an effortless way to boost the fiber content of meals without altering their flavor. A medium potato provides approximately two to three grams of fiber—about 7 to 10% of the daily recommended intake—most of which comes from the skin, according to data from the Harvard T.H. Chan School of Public Health’s The Nutrition Score.
Swap Meat for Legumes
Berry recommends incorporating legumes like lentils or beans into meat-centric dishes. “Reduce the amount of meat and add legumes or beans; this way you still enjoy meat while increasing your fiber intake,” she advised.
Regular consumption of red and processed meats is associated with a higher risk of heart disease, while plant-based diets that are fiber-rich have been linked to improved heart health.
A 2023 study published in the journal JAMA Network Open found that identical twins following either a vegan or an omnivorous diet for eight weeks displayed significant differences by the study’s conclusion. The vegan twins experienced lower LDL cholesterol and insulin levels, in addition to greater weight loss—factors advantageous for cardiovascular health.
For more insights, you can read the original article on Business Insider.
