Heart disease remains the leading cause of death in the United States. However, adopting a healthy diet can significantly lower the risk of developing this condition.
Professor Sarah Berry, a renowned nutrition scientist specializing in cardiovascular health, emphasized to Business Insider the importance of focusing on foundational dietary habits, such as consuming a variety of whole foods and steering clear of refined sugars.
“In my 25 years of nutrition research, I’ve found that you really shouldn’t stress about minor details. If you get the basics down, you’re already 95% of the way there,” shared Berry, who teaches at King’s College London.
A comprehensive meta-analysis from 2008, published in the British Medical Journal, revealed that adhering to a Mediterranean diet, rich in fruits and vegetables high in fiber, healthy fats, lean proteins, and legumes, could potentially decrease the risk of cardiovascular disease by up to 9%. This diet also contributes to reducing the likelihood of various chronic conditions, including cancer and Alzheimer’s disease.
Nevertheless, it’s crucial to acknowledge that food has social significance, making dietary changes challenging. “Food is intertwined with our culture and environment,” Berry noted. To facilitate this transition, she encourages people to start with simple substitutions that enhance the nutritional quality of their meals without drastically altering their culinary experience.
Replace white carbs with wholewheat options
Excessive LDL cholesterol can lead to the formation of plaque in the arteries, significantly increasing the risk of heart disease. Incorporating more fiber into your diet can help manage “bad” cholesterol levels.
Berry recommends exchanging refined carbs for wholewheat options as an easy way to boost fiber intake. For instance, consider choosing rye bread instead of white, opting for brown or wild rice over jasmine, or swapping regular spaghetti for whole wheat.
If a full transition feels overwhelming, try starting by replacing half of your white rice with a wholewheat alternative, she advised.
“The key is to enjoy your meals,” she added.
Choose skin-on potatoes over peeled
Eating potatoes with the skin intact is a simple way to enhance the fiber content of your meal without altering the flavor, according to Berry.
A medium potato can contain approximately two to three grams of fiber—about 7 to 10% of the daily recommended intake—most of which is found in the skin, as noted by the Harvard T.H. Chan School of Public Health’s The Nutrition Score.
Incorporate legumes in place of meat
Berry suggests adding legumes, such as lentils or beans, to meat-based meals. “Modify your meat dishes by reducing the meat content and incorporating pulses or beans. This way, you can still enjoy your protein while increasing your fiber intake,” she explained.
Regular consumption of red and processed meats has consistently been associated with a heightened risk of heart disease, while diets rich in plant foods, which are higher in fiber, have shown to promote heart health.
A 2023 study published in JAMA Network Open examined pairs of identical twins assigned to either a vegan or a traditional omnivorous diet for eight weeks. By the conclusion of the study, the vegan participants exhibited lower LDL cholesterol levels and insulin levels, in addition to greater weight loss, all of which are beneficial factors for cardiovascular health.
