Heart Healthy Foods: The science behind our ask

Plant-based proteins

• Replacing animal proteins with plant proteins reduces heart disease related deaths AND all-cause mortality. (Naghshi, BMJ 2020. Systematic review and meta-analysis)

  • 3% additional plant protein—> 5% lower all-cause mortality.

• Lentils, peas, and other legumes reduce risk for heart disease and hypertension by as much as 10% compared to lowest intake. (Viguiliouk, et al. Adv Nutr 2019. systematic review and meta-analysis)

No Animal Products and avoid PROCESSED food (Even if it’s vegan!)

• Plant-based diets reduce heart disease risk by 40% (Kahleova, et al. Prog Cardiovasc Dis. 2018)

• Plant-based diet reduce cardiovascular mortality by 31% and all-cause mortality by 18 to 25% (Kim et al. J Am Heart Assoc. 2019.)

• While extensive evidence shows whole-food plant based diets substantially reduce heart disease risk, less-healthy (processed vegan food) is associated with HIGHER heart disease risk. (Satija, et al. JACC. 2017)

Whole Grains

• Start by Defining what they are, as WHOLE is key. Avoid refined grains. Thank you, Brenda Davis for this wonderful (12 minute) explanation of the grains we want to choose: https://youtu.be/nkFJZUIUeEA

• Whole grains are protective against coronary heart disease (21% reduction), cancer (11%) , and all-cause mortality (18%) with at least 3 servings daily compared to minimal consumption. (Aune, et al. BMJ 2016. Systematic review and meta-analysis)

Vegetables and Fruits

• More is better!

• Include at least 1 cup of (nitrate-rich) dark leafy greens, which lowers heart disease risk by 15% (Bondonno, et al. Eur J Epid. 2021)

• 2.5 servings/day of vegetables & fruit reduces heart disease by 16% and premature death by 10% (Aune, et al. Int J Epid 2017. systematic review and meta-analysis)

  • Focus on Dark greens, salads, cruciferous veggies, apples, pears

• 10 servings/day of veggies & fruit reduces heart disease by 27% and premature death by 31% (Aune, as above)