The 10 Latest Principles of the Nutritional Pattern for a Healthy Heart

The American Heart Association has developed 10 Key Principles of the Nutritional Pattern for a Healthy Heart. They emphasize the importance of a holistic approach to diet, not individual foods or nutrients, and highlight the key role of nutrition at all stages of life.

1. It is well known what products are harmful to our heart
2. These are most often processed foods, containing trans fats, alcohol, excess salt or sugar
3. To take care of our heart, it is not enough to limit or eliminate harmful products from the diet
4. According to the latest recommendations developed by American specialists in the cardiovascular system, it is necessary to change the lifestyle completely, taking into account the principles of sustainable development
5. You can find more such stories on the TvoiLokony home page

Nutrition and the heart

The statement was published in the journal “Circulation”. As experts from the American Heart Association emphasize, the publication reflects the latest scientific evidence regarding the impact of nutrition on heart health, the entire cardiovascular system and the risk of death. It shows that what really matters is the overall dietary pattern, not focusing on “good” or “bad” ingredients. This regimen should focus on the balance, variety, quantity, combination, and regularity of the food and drink consumed.

These features can be adapted to your individual eating preferences (and dislikes), cultural traditions and lifestyle (e.g. whether we eat most of our meals at home or outside of it).

The statement also stressed the key role of nutritional education and of starting healthy eating at the earliest possible stage and then maintaining it throughout life. It also highlights the social challenges that can make it difficult to adopt or maintain a heart-healthy diet.

– We can all benefit from a healthy eating pattern, no matter what stage in our lives. It is possible to design it in a way that is in line with personal preferences, lifestyle and cultural habits. It does not have to be complicated, time-consuming, expensive or unattractive – explains Prof. Alice H. Lichtenstein from Boston University.

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10 Principles of the Diet for Promoting Heart Health

With many people eating out a lot these days, the statement stressed that it is possible to follow a heart-healthy eating pattern whether food is prepared at home, ordered in a restaurant or online, or purchased as a ready meal.

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– We can completely plan a heart-healthy diet for different lifestyles. Eating out and in restaurants does not exclude it. Proper planning may take some time, but after the first few times it becomes a routine – believes prof. Liechtenstein.

The statement lists 10 characteristics of the nutritional pattern that promotes heart health. They are:

1. balance food (and calorie) consumption with exercise to maintain a healthy body weight
2. choosing a wide variety of foods, and most importantly plenty of fruit and vegetables, to get the full range of nutrients from food, not supplements
3. choosing whole grain products
4. Including healthy sources of lean and / or high-fiber protein in your diet, such as vegetable proteins (nuts and legumes), fish or seafood, low-fat or non-fat dairy products, lean meats, but reducing red and processed meats
5. using liquid non-tropical vegetable oils, such as olive oil or sunflower oil
6. Whenever possible, choose foods that are minimally processed rather than ultra-processed
7. minimizing the consumption of beverages and foods with added sugars
8. choosing or preparing a food with little or no salt
9. limiting alcohol consumption
10. following these guidelines no matter where the food is prepared or eaten

The authors recall that processed foods include meats preserved by smoking, curing or the addition of chemical preservatives, and foods of plant origin with added salt, sugar or fats. Many processed meats are high in salt, saturated fat and cholesterol. Research shows that replacing processed meat with other protein sources is associated with lower mortality rates.

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Ultra-processed food, on the other hand, is one that, in addition to the addition of the above-mentioned substances, also contains artificial colors, flavors and preservatives that ensure the required longevity, texture and improve palatability.

To strengthen the heart, also use adequate supplementation. We recommend, for example, Vitamin K Viridian, which positively affects the entire cardiovascular system, as well as the skeletal system.

Proper nutrition means fewer diseases

The statement emphasized that our nutrition plays a key role in maintaining heart health throughout life. A healthy diet and a healthy lifestyle, i.e. regular physical activity and avoiding contact with tobacco products, are essential from childhood to old age. They reduce the risk of high levels of “bad” cholesterol, high blood pressure, obesity, type 2 diabetes and metabolic syndrome, all of which increase the risk of heart disease.

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Before and during pregnancy, women who follow a heart-healthy diet help prevent unhealthy weight gain in their babies. Ample scientific evidence shows that preventing childhood obesity is key to maintaining and prolonging heart health throughout life.

On the other hand, older adults following a heart-healthy diet have a slower decline in age-related mental abilities and memory.

“The evidence shows that people of all ages can benefit from following the principles of the heart-healthy eating pattern,” Lichtenstein repeats. – That is why it is so important to educate children of all ages. Only then, upon entering adulthood, will they be able to make informed decisions about what to eat and serve as a positive role model for future generations.

A healthy diet and the natural environment

The claim also considers the correlation between a heart-healthy diet and the environment. “For the first time, sustainability has been included in the nutritional guidelines,” the authors write, adding that commonly consumed animal products, especially red meat (beef, lamb, pork, veal, game or goat) have the greatest environmental impact when it comes to o water and land use and is a strong contributor to greenhouse gas emissions. Hence, shifting the focus from meat protein to plant protein can help improve health and the individual, and the environment as a whole.

– Our guidelines are therefore consistent not only with heart health, but also with sustainable development – emphasizes prof. Liechtenstein.

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However, the researchers involved in creating the guidelines note that not all plant-based or vegetarian diets will be heart-healthy. For example, if it is high in refined carbohydrates and added sugars, although it is plant-based, it significantly increases the risk of type 2 diabetes and heart disease.

Also, for the first time ever, dietary recommendations addressed the societal challenges that can make it difficult to adopt or maintain a heart-healthy diet. First of all, it is about the food misinformation disseminated on the Internet, the lack of nutritional education in primary and medical schools, the food insecurity of people in more difficult financial situations, and the extremely dynamic marketing of unhealthy food and drinks.

“Creating an environment that promotes and supports adherence to heart-healthy eating patterns among all individuals, regardless of wealth or ethnicity, is a public health imperative,” conclude the authors of the statement.

Author: Katarzyna Czechowicz.

The editorial board recommends:

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