NutritionFacts.org

heart health

Heart disease is the #1 killer in the US, and elevated cholesterol levels is thought to be a primary cause. This may explain why a plant-based diet, which is free of cholesterol and saturated animal fats, has been so successful in preventing and treating the disease (see here, here, here, here, and here). The balance of evidence suggests that a plant-based diet may not only protect against but even reverse heart disease (see here, here, here). Reversing heart disease is critical considering heart disease often starts in childhood. Heart disease was found to be almost non-existent in populations eating a diet centered around whole plant foods (see here and here). The arteries of those eating a plant-based diet have less atherosclerotic plaque than runners and than those on a low-carb diet. But if those adhering to a plant-based diet do not consume enough vitamin B12, they may negate the cardiovascular benefits. Plant foods are the only source of heart-healthy fiber , while animal-products are the only significant source of cholesterol (see here, here). In terms of target cholesterol level, it appears to be best to get as low as possible (see also here, here, here, here).

Unfortunately, due to a lack of nutrition education in medical schools, many doctors may be unaware of the power of nutrition to stop our number one killer (see here, here). Ignorance is one of a number of factors to blame for the lack of information presented to patients on dietary changes that can improve heart health (see also here, here). The “sick population” concept that leads nutrition studies to underestimate the role of diet in disease. Sadly, the most common treatment is the prescription of cholesterol-lowering drugs (see also here, here), which is be linked to increased breast cancer risk. Meanwhile, whole grains, grapefruit, and exercise may help lower cholesterol naturally. There are some doctors, however, who choose to inform their patients of the cardiovascular benefits of a plant-based diet (see also here). Erectile dysfunction and other vascular insufficiency symptoms may be an early warning sign for heart disease and can be reversed with diet (see also here). Pistachio nuts and watermelon may in particular help improve penis blood flow.

Medicare now reimburses programs that reverse heart disease through diet and lifestyle changes (see also here, here). Unfortunately, the U.S. Dietary Guidelines have yet to follow the lead of other countries that have successfully combatted this scourge. The history of the U.S. Dietary Guidelines may shed some light on some reasons why.

Eating just one egg a day may exceed the safe limit of cholesterol and has been linked to a shortened lifespan (see also here). Eggs are so high in cholesterol that the Egg Industry cannot even legally claim that eggs are “nutritious” (see here, here, here, here). Big Egg is not the only industry attempting to mislead about the health consequences of their products. Meat may increase heart disease mortality (see here, here), and fish and fish oil supplements may not be not be as heart-healthy as once thought, due to contamination with mercury and industrial pollutants (see here, here). Dairy may increase heart disease risk because dairy products are the #1 source of saturated fat in the American diet.

There are certain plant foods which may be especially protective against heart disease, especially foods high in nitrates and antioxidants (see also here) and potassium. These include greens such as kale, soy and other beans (see also here), nuts (see also here, here, here, including peanut butter), tea (especially green tea), flax seeds, whole grains, red rice, Ceylon cinnamon, coffee, cocoa (not chocolate), dark chocolate, dried apples (see also here), Indian gooseberries (see also here), golden raisins and currants, and some spices. For additional benefits, look to cooking some vegetables (see also here), exercising 1 hour each day, and sleeping 7 hours each night.

While vitamin C supplements and multivitamins may be useless but not harmless, most should avoid vitamin A, E, and beta-carotene supplements. Also associated with adverse cardiac consequences: coconut oil and coconut milk, dark fish, Premarin, salt, BPA in plastics, and smoking. Alcohol appears to possibly be protective against heart disease but is not recommended because it increases the risk of cancer.

For a more in depth look at heart disease and the role of diet, check out Dr. Greger’s annual year end reviews:
Uprooting the Leading Causes of Death
More Than an Apple a Day: Combating Common Diseases
From Table to Able: Combating Disabling Diseases with Food

Topic summary contributed by Eitan and Katie. To help out on the site, please consider volunteering.

Watch videos about heart health

  • Dr. Burkitt’s F-Word Diet
    Dr. Burkitt’s F-Word Diet
    The famous surgeon Denis Burkitt suggests an explanation for why many of our most common and deadliest diseases were rare or even nonexistent in populations eating plant-based diets.
  • Boosting the Bioavailability of Curcumin
    Boosting the Bioavailability of Curcumin
    Dietary strategies, including the use of black pepper (piperine), can boost blood levels of curcumin from the spice turmeric by up to 2,000%.
  • Which Spices Fight Inflammation?
    Which Spices Fight Inflammation?
    An elegant experiment is described in which the blood of those eating different types of spices such as cloves, ginger, rosemary, and turmeric is tested for anti-inflammatory capacity.
  • Dietary Prevention of Age-Related Macular Degeneration
    Dietary Prevention of Age-Related Macular Degeneration
    Yellow plant pigments such as lutein and zeaxanthin build up in the back of our eyes to protect our retinas against age-related macular degeneration. Levels of these eyesight–saving nutrients in...
  • Vitamin B12 Necessary for Arterial Health
    Vitamin B12 Necessary for Arterial Health
    The cardiovascular benefits of plant-based diets may be severely undermined by vitamin B12 deficiency.
  • Arteries of Vegans vs. Runners
    Arteries of Vegans vs. Runners
    The carotid arteries of those eating plant-based diets appear healthier than even those just as slim (long-distance endurance athletes who’ve run an average of 50,000 miles).
  • Antioxidant Rich Foods With Every Meal
    Antioxidant Rich Foods With Every Meal
    To stay out of oxidative debt we need to take in more antioxidants than we use up.
  • Minimum “Recommended Daily Allowance” of Antioxidants
    Minimum “Recommended Daily Allowance” of Antioxidants
    How many antioxidant-rich foods do we need to eat every day just to stay out of oxidative debt?
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