Evidence-Based Approaches to Heart-Healthy Eating

As women, our diet plays a significant role in our overall health, particularly in reducing the risk of cardiovascular (heart) disease. Instead of relying on short-term restrictive programs, it’s important to adopt an evidence-based approach to eating that can be sustained in the long run.

In line with National Nutrition Month’s 2023 theme of Unlock the Potential of Food, the Canadian Cardiovascular Society (CCS) Clinical Practice Guidelines recommend three main dietary patterns for lowering heart disease risk: the Mediterranean Diet, Dietary Approaches to Stop Hypertension (DASH), and the Portfolio Diet.

The Mediterranean Diet is rich in colorful vegetables and fruits, whole grains, legumes, nuts, olive oil, and seafood. It has been shown to reduce the risk of heart attack or stroke, even if you already have heart disease.

The DASH Diet focuses on eating plenty of vegetables, fruit, low-fat dairy, whole grains, and nuts while limiting red and processed meats, foods with added sugar, and sodium.

The Portfolio Diet, on the other hand, emphasizes plant proteins, nuts, viscous fiber sources, plant sterols, and healthy oils.

It’s important to note that being “plant-based” doesn’t necessarily mean being 100% vegan or vegetarian, but rather incorporating more plant-based foods into our diets. To achieve this, we can use three strategies to apply the potential of food to promote heart health.

Firstly, we can master and conquer the 90% goal by starting with goals that we’re 90% sure we can achieve, which can build confidence in our skills. Secondly, instead of eliminating and restricting certain foods, we can substitute them with healthier choices. Lastly, we can set value-based goals by connecting our goals to something that deeply matters to us.

Staff Reporter