Milly Gaines
Cardiovascular disease (CVD) is the leading cause of death in Western countries, with unhealthy diets being a significant contributor. A poor diet, high blood pressure, and high cholesterol are the top three causes of deaths from ischaemic heart disease. Unhealthy dietary patterns, along with a lack of exercise, obesity, ageing, genetics, and smoking, can lead to CVD. A diet high in saturated and trans fats, cholesterol, salt, and sugar, and low in fruits, vegetables, nuts, and whole grains, can increase the risk of CVD. On the other hand, a healthy diet and lifestyle can reduce the risk of CVD and improve overall health. The Mediterranean diet, DASH diet, and diets high in omega-3 fatty acids from seafood are recommended for cardiovascular health.
| Characteristics | Values |
|---|---|
| Cardiovascular diseases caused by unhealthy diet | Heart disease, Atherosclerosis, Peripheral artery disease |
| Risk factors | High blood pressure, high serum cholesterol, high blood glucose, tobacco use, high BMI, air pollution, low physical activity, unhealthy dietary patterns, genetics |
| Unhealthy dietary patterns | Excessive intake of sodium, processed foods, added sugars, unhealthy fats, low intake of fruits, vegetables, whole grains, omega 3 fatty acids |
| Healthy diet recommendations | Low saturated fat, high fibre, high plant food, fish, fruits, vegetables, nuts, whole grains, lean meat, plant-based protein, legumes, nuts and seeds |
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What You'll Learn
High blood pressure and cholesterol
Cardiovascular disease (CVD) is the leading cause of death in Western countries, accounting for almost 30% of all deaths worldwide. Unhealthy dietary patterns, along with a lack of exercise, obesity, ageing, gender, genetics, and smoking, are among the factors that can lead to the development of CVD.
High blood pressure and high cholesterol are two conditions that can be caused by an unhealthy diet and are risk factors for CVD. High blood pressure means that either your top number (systolic reading) is 140 or higher, or your bottom number (diastolic reading) is 90 or higher, or both. High cholesterol refers to a total cholesterol number over 200 milligrams per deciliter (mg/dL). These two conditions are closely linked, as high cholesterol can lead to deposits along artery walls, causing arteries to become stiff and narrow, which in turn increases blood pressure as the heart has to work harder to pump blood through them.
To lower high blood pressure and cholesterol, it is important to make lifestyle changes, such as adopting a healthy diet and increasing physical activity. The DASH diet, which involves limiting fats and oils, reducing sodium and sugar intake, and consuming more fruits, vegetables, whole grains, lean proteins, and low-fat dairy, is specifically designed to lower blood pressure and cholesterol. The Mediterranean diet is also recommended for improving these conditions. Losing excess weight, quitting smoking, and limiting alcohol consumption can also help, as obesity, smoking, and excessive alcohol intake are linked to higher blood pressure and cholesterol levels.
If lifestyle changes are not sufficient, medication can be prescribed to lower blood pressure and cholesterol. Statins and RAS blockers are commonly used to treat these conditions and reduce the risk of associated complications, such as heart disease and stroke.
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Obesity
Cardiovascular disease (CVD) is the leading cause of death in Western countries, accounting for about 30% of all deaths worldwide. Unhealthy dietary patterns, along with a lack of exercise, smoking, and other factors, can lead to the development of CVD. Obesity, in particular, is a significant contributor to this.
The World Heart Federation and the World Obesity Federation have recognised the critical link between obesity and cardiovascular health. They have joined forces to address this public health crisis by providing educational materials for healthcare professionals. Their efforts aim to emphasise the importance of early detection of cardiovascular risk factors associated with obesity to reduce mortality rates and improve quality of life.
In addition to cardiovascular risks, obesity is also associated with other health issues such as high cholesterol, type 2 diabetes, and hypertension. These conditions can further increase the risk of cardiovascular events, creating a cycle of health complications. Therefore, it is essential to address obesity and maintain a healthy weight through a balanced diet and regular physical activity.
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Atherosclerosis
Unhealthy dietary patterns, such as excessive intake of sodium, processed foods, added sugars, and unhealthy fats, are major risk factors for atherosclerosis. Conversely, a healthy diet and lifestyle can reduce the risk of developing this condition. This includes a diet low in salt and animal-based foods, and high in plant-based foods such as whole grains, fruits, vegetables, legumes, and nuts. The Mediterranean diet, which emphasizes plant-based foods and healthy fats like olive oil, is particularly beneficial.
Specific nutrients have been found to influence the development of atherosclerosis. Polyphenols, such as the flavonoid quercetin found in fruits, vegetables, tea, and wine, can reduce the inflammatory response induced by high cholesterol levels and slow the progression of atherosclerosis. Phytosterols, which are biologically active compounds mainly derived from plants, have a similar chemical structure to cholesterol and can help stabilize atherosclerotic plaque. Omega-3 polyunsaturated fatty acids, vitamins, and other nutrients also play a role in preventing and managing this condition.
In addition to diet, other factors that contribute to the development of atherosclerosis and CVD include a lack of exercise, obesity, aging, genetics, and smoking. It is important to note that the impact of diet on atherosclerosis is complex and not fully understood, with some inconsistencies in research findings. However, the current evidence strongly suggests that dietary factors can directly influence the development of this disease.
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Mediterranean diet
An unhealthy diet can lead to cardiovascular diseases, which are the leading cause of death in Western countries, accounting for almost 30% of all deaths worldwide. Three cardiovascular diseases caused by an unhealthy diet are:
- Atherosclerosis: an inflammatory disease that contributes to the major incidence and mortality of cardiovascular disease.
- Hypertension: also known as high blood pressure, is a condition that increases the risk of heart disease.
- High cholesterol: another condition that raises the risk of heart disease.
A healthy diet and lifestyle are crucial in reducing the risk of heart disease and other cardiovascular diseases. This is where the Mediterranean diet comes in.
The Mediterranean diet is based on the traditional eating habits of countries bordering the Mediterranean Sea. It is consistently ranked as one of the healthiest diets by experts and health organisations. While there is no single standard Mediterranean diet, as eating styles vary among countries and regions, there are some common elements.
The Mediterranean diet is characterised by an emphasis on vegetables, fruits, whole grains, beans, legumes, and plant-based protein sources. It includes low-fat or fat-free dairy products, fish, poultry, nuts, and non-tropical vegetable oils, particularly olive oil. This diet is rich in monounsaturated fats and low in saturated fats, meats, and processed foods. It also limits added sugars, sugary beverages, sodium, refined carbohydrates, and fatty or processed meats.
Adopting a Mediterranean dietary pattern can play a significant role in preventing heart disease and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure. There is evidence that the virgin olive oil prevalent in the Mediterranean diet may help remove excess cholesterol from arteries and keep blood vessels open. Additionally, the Mediterranean diet has been linked to improved brain health, with one study finding that the healthiest eaters at age 50 had a nearly 90% lower risk of dementia compared to those with the least healthy diets.
Overall, the Mediterranean diet provides a well-tested and ideal nutritional model for cardiovascular health and overall well-being.
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DASH diet
An unhealthy diet can lead to various cardiovascular diseases, including atherosclerosis, peripheral artery disease, and vein diseases. Cardiovascular disease (CVD) is the leading cause of death in Western countries, accounting for almost 30% of all deaths worldwide.
Unhealthy dietary patterns, coupled with a lack of exercise, overweight and obesity, aging, and smoking, can contribute to the development of CVD. To reduce the risk of heart disease, it is essential to adopt a healthy diet and lifestyle. This includes limiting the consumption of trans fats, fried foods, commercial baked goods, and sugary drinks, and focusing on a balanced intake of fruits and vegetables, whole grains, lean proteins, and healthy fats.
One specific dietary approach that has been recognized for its cardiovascular benefits is the DASH (Dietary Approaches to Stop Hypertension) eating plan. DASH is a flexible and well-balanced diet that promotes a heart-healthy eating style for life. It has been rated the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by U.S. News & World Report.
The DASH diet does not require any special foods but provides daily and weekly nutritional goals. It emphasizes limiting saturated fat, such as fatty meats, full-fat dairy, and certain tropical oils. Instead, it recommends consuming a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, seeds, and vegetable oils.
By following the DASH eating plan, individuals can reduce their blood pressure and lower their risk of hypertension, a significant contributor to CVD. This diet also encourages choosing foods that are low in sodium and sugar, further promoting a heart-healthy lifestyle. The number of servings recommended in the DASH diet depends on an individual's daily calorie needs, ensuring a personalized and flexible approach to improving cardiovascular health.
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