Improving Cardiovascular Health: 10 Key Dietary Points

Cardiovascular diseases are the leading cause of death worldwide, encompassing a range of conditions such as coronary heart disease, stroke, heart failure, arrhythmias, and myocardial infarction. Misconceptions often lead people to believe that age is the primary factor contributing to cardiovascular diseases. However, the World Health Organization (WHO) highlights that more than two-thirds of global cardiovascular-related deaths are actually caused by unhealthy dietary habits, such as excessive consumption of oily and salty foods, smoking, excessive alcohol intake, and a lack of regular physical activity. In fact, many individuals develop these high-risk lifestyle habits during their younger years, which persist into adulthood, middle age, and even old age.

Daily dietary habits play a crucial role in cardiovascular health. The latest Dietary Guidance to Improve Cardiovascular Health issued by the American Heart Association highlights the following 10 key points for promoting heart health.

1. Maintain a Healthy Weight

Various factors such as age, gender, and activity level influence the body's energy requirements. However, modern lifestyles often involve excessive calorie intake and insufficient physical activity, leading to weight gain and increased risk of cardiovascular diseases. As we age, adults typically experience a decrease in energy requirements of approximately 70 to 100 calories every decade. Therefore, it is crucial to maintain a healthy weight by controlling calorie intake and engaging in regular physical activity to enhance energy expenditure.

2. Increase Intake of Fruits and Vegetables

Including a variety of vibrant, colorful fruits and vegetables in your diet provides essential nutrients and reduces the risk of mortality. The more diverse the selection, the more comprehensive the nutrient intake. Opt for whole fruits and vegetables in their natural form rather than consuming them in juice form.

3. Increase Consumption of Whole Grains

Research suggests that incorporating whole-grain foods such as brown rice, red rice, wheat, barley, and oats can help reduce the risk of cardiovascular diseases, cancer, and diabetes. Consuming 90 to 225 grams of whole grains per day is associated with a significant decrease in overall mortality rates. As for refined grain foods like white rice, white bread, and pastries, it is not recommended to eliminate them entirely. However, their intake should be limited to a maximum of 50 grams per day. Refined grains are essentially 100% glucose, similar to consuming pure sugar.

4. Choose Healthy Protein Sources with Care

Different sources of dietary protein have varying effects on the risk of cardiovascular diseases. It is recommended to prioritize plant-based protein sources such as legumes, nuts, and seeds, including soybeans, tofu, edamame, chickpeas, almonds, peanuts, pistachios, and cashews. Eggs, fish, and shellfish, as well as low-fat or fat-free dairy products, are also good options. If opting for meat-based protein, lean cuts and unprocessed meats are preferable choices.

5. Opt for Plant-based Oils over Animal-based Oils

Unsaturated fats can help lower levels of bad cholesterol and total cholesterol in the body, particularly the polyunsaturated fats found in plant-based oils. Choose oils such as soybean oil, sunflower oil, flaxseed oil, canola oil, and olive oil. Avoid using tropical oils like coconut oil and palm oil, as well as animal fats like chicken fat and lard.

6. Opt for Minimally Processed Foods

Highly processed foods are often loaded with excessive amounts of sugar, sodium, fats, flavorings, and preservatives, while lacking sufficient dietary fiber. Consuming these foods increases the risk of conditions such as high blood sugar, blood pressure, cholesterol, obesity, and cardiovascular diseases, significantly impacting overall health. Therefore, it is advisable to choose minimally processed foods whenever possible or reduce consumption of processed foods altogether.

7. Reduce Consumption of Sugary Beverages and Foods

Excessive intake of sugar increases the risk of obesity and diabetes. It is important to reduce the consumption of sugars such as sucrose, glucose, fructose, syrups, honey, and maple syrup.

8. Reduce Salt/Sodium Intake

This is one of the most classic recommendations in all healthy diets, as salt is equivalent to sodium, which directly affects and influences blood pressure. When purchasing packaged foods, canned goods, or dining out, it is advisable to choose low-sodium options. When cooking at home, it's best to minimize or avoid adding salt altogether.

9. Moderate Alcohol Consumption

According to the World Health Organization, as early as 2016, alcohol-related deaths worldwide exceeded 3 million, with 19% attributed to cardiovascular diseases. The American Heart Association also emphasizes the complex relationship between alcohol and cardiovascular diseases. Regardless of gender and age, it is recommended to reduce alcohol consumption. Individuals who have never consumed alcohol should not start drinking.

10. Adhere to the Guidelines in All Circumstances

The dietary guidelines mentioned above should be followed in all situations, whether preparing meals at home or dining out. These guidelines are applicable regardless of the time and location.

In addition to maintaining a healthy diet, regular exercise and abstaining from smoking and excessive alcohol consumption can significantly reduce the risk of sudden onset of cardiovascular diseases such as heart disease and stroke. Regular monitoring and cardiovascular screenings also aid in early detection and monitoring of cardiovascular health, reducing the risk of developing such conditions.

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