A recent meta-study that looked at almost 100 studies revealed that certain foods might have an especially stronger effect at lowering your risk of dying from certain types of heart disease.
In the study, which was released in Cardiovascular Research, researchers from the University of Naples looked at the relationship between heart disease and dietary routines. They found some interesting connections that everyone concerned about their heart health should be aware of.
In particular, they looked at poultry, red meat, dairy, produce, eggs, nuts, and grains. As one expects, the key takeaway was that eating a diet filled with vegetables and low in meat was connected to a lower risk of heart disease death. But the findings also found specific foods that helped lower the risk of cardiovascular diseases.
“As for which vegetable types, high consumption of green vegetables and tomatoes were linked with a significant 17% and 10% lowering in CHD, respectively,” the researchers said.
The thought here is when you consume less meat and boost your intake of leafy greens and tomatoes, your risk of heart disease goes down. Tomatoes are filled with an antioxidant named lycopene, which has been proven to help vascular functioning and help guard against disease.
Swapping out butter, which is filled with saturated fats, for something that is filled with monounsaturated fats like olive oil can also help lower your risk of heart disease. In one study, researchers discovered that increasing olive oil by just 5 grams (aa tablespoon has 13.3 grams) was linked with a 4% lowering of cardiovascular disease incidence, and an 8% reduction of death from cardiovascular disease.
Researchers also found that consuming at least two vegetables servings each and every day was linked with an up to 34% less risk of heart disease death, with tomatoes and green vegetables yielding the best effects.
Also, eating less red meat and processed meat like bacon, salami, and sausage, down to less than two servings each week can also help you protect your heart. Lowering your intake of alcohol might also help to preserve cardio health. Add exercise to the mix, and your ticker will have the best chance of staying healthy.
Author: Steven Sinclaire