Focusing on six food groups may help prevent cardiovascular disease - Harvard Health (2024)

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Focusing on six food groups may help prevent cardiovascular disease - Harvard Health? ›

Consuming fruits, vegetables, legumes, nuts, fish and whole-fat dairy products is key to lowering the risk of CVD, including heart attacks and strokes.

They found that consuming whole fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products was the key to lowering the risk of cardiovascular disease, including heart attacks and strokes.

A study published online July 6, 2023, by the European Heart Journal suggests that eating enough of six types of food common in these diets is associated with a lower risk of cardiovascular disease. The six food categories are fruits, vegetables, legumes, nuts, fish, and dairy products.

Eat legumes regularly – like baked beans (reduced salt), soybeans, lentils and tofu. Snack on a handful of raw, unsalted nuts on most days of the week (especially walnuts and almonds). Eat oily fish at least once per week. Reduce your salt intake – avoid packaged and processed foods, limit fast foods and salty foods.

In addition to fruits, veggies, nuts, and legumes — moderate amounts of fish, unprocessed meats, whole grains and whole fat dairy constitute foods associated with better health outcomes. While dieticians may advise eating a broad spectrum of fruits, veggies, nuts and legumes, some are certainly healthier than others.

“Smoking is one of the most harmful things people can do to themselves,” Dr. Maniar says. Blood flow drops, slashing oxygen that fuels the heart, which compensates by spiking blood pressure, heart rate and rhythm, and can lead to hardened and narrowed arteries and blood clots causing cardiovascular disease.

There are six major nutrients – water, carbohydrates, protein, fat, vitamins, and minerals.

You start by filling half your plate with fruits and vegetables, a quarter with whole grains like quinoa, oats, brown rice, and the last quarter with what they call "protein power" such as fish, poultry, beans, and nuts. Add healthy oils in moderation and choose water, coffee, or tea over juice or sugary drinks.

What are the 6 healthy foods? ›

Consume a wide variety of fruits and vegetables. Choose mostly whole grains instead of refined grains. Use liquid plant oils such as olive oil rather than tropical oils such as palm oil. Eat healthy sources of protein, such as from plants, seafood, or lean meats.

Each food group provides us with different nutrients, so we need to eat foods from all of the food groups to get the nutrients we need. Our bodies need forty nutrients, which we can separate into six groups: carbohydrates, protein, fat, vitamins, minerals, and water.

Thus, the Official Food Rules were intended to be a focal point for a wartime nutrition program to improve the health of Canadians by maximizing nutrition in the context of food rationing and poverty. ¹, ⁴, ⁵, ⁶, ⁷ The publication identified six food groups (Milk; Fruit; Vegetables; Cereals and Breads; Meat, Fish, etc. ...

Spotlight the Super Six:

When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.

You can do a lot to prevent or delay heart disease. You can start by changing what you eat and getting more physical activity. Avoiding tobacco products and limiting alcohol helps, too. Making small changes to your daily life can add up, giving you a healthier heart.