Here are the new heart-healthy food trends

Cardiovascular diseases (CVD) are the leading cause of death worldwide, killing nearly 18 million people each year. Studies indicate that adopting a heart-healthy diet, along with other lifestyle changes, can reduce the risk of developing cardiovascular disease. A heart-healthy diet includes primarily fruits, vegetables, and whole grains while limiting intake of saturated fats, trans fats, cholesterol, sodium, and sugar. It is characterized by a large amount of fiber, potassium and vitamins D and K, with moderate alcohol consumption.

This Valentine’s Day and beyond, whether you have a partner or not, make being kind to your heart a priority. Whether you want to get rid of your love handles (see what I did there?) or lower your blood pressure, these popular diet trends will help improve your heart health.

Mediterranean diet

The Mediterranean diet is the big winner of U.S. News & World Report’s Best Diets for 2024 and also the winner of the publication’s Best Heart-Healthy Diets of 2024. Inspired by the culinary traditions of countries bordering the Mediterranean Sea, notably Greece and Italy. In Spain and Spain, this diet includes a rich range of fruits, vegetables, whole grains, legumes, nuts, seeds and olive oil. In research published in Mayo Clinic Proceedings, middle-aged and older people who adhered closely to the Mediterranean diet had up to a 29% lower risk of cardiovascular disease mortality than those who did not follow the Mediterranean diet.

If you’re looking for a convenient and delicious way to get Mediterranean diet meals on your table, try Modify Health, winner of US News & World Report’s Best Healthy Meal Delivery Service for 2024. The meal delivery service offers a Mediterranean Quickstart, Heart Healthy, and even a 6-week Heart Friendly FIT Quickstart program with support from a dietitian.

DASH diet

What about the DASH (Dietary Approaches to Stop Hypertension) diet, which celebrities like Jessica Simpson and Jennifer Hudson swear by for its benefits? On the one hand, the DASH diet is deliciously designed to help reduce high blood pressure and is promoted by the National Heart, Lung and Blood Institute. It is low in sugar, sodium (less than 2,300 mg per day), and red meat, and includes many foods rich in vitamins and minerals, such as fruits and vegetables, grains, legumes, nuts, and produce. low-fat dairy. These nutrients are essential for regulating blood pressure and maintaining heart health.

Short on time? Why not try the BistroMD meal delivery service? Foods delivered by BistroMD address special dietary and health needs with a specially designed “heart health program” containing less than 600 mg of sodium and less than 3.5 grams of saturated fat per serving.

Plant-based foods

According to a study published in the European Heart Journal, the observed effect of adopting a vegetarian and vegan diet results in a reduction in cholesterol and fats in the blood associated with a reduced risk of heart attack, comparable to approximately one third of the impact of daily medications.

In the United States, research by Stanford Medicine and colleagues involving 22 pairs of identical twins found that adhering to a vegan diet can lead to notable improvements in cardiovascular health in just eight weeks.

Coincidentally, or not, Whole Foods’ ninth annual trends report reveals that plant-based foods will continue to be an important trend in 2024, with a return to basic, unprocessed ingredients.

Fermented Foods and Drinks

The fermentation process involves the breakdown of carbohydrates, including sugar and starch, by bacteria and yeast to produce acids or alcohol. Foods and drinks like cheese, kimchi, kefir, sauerkraut, kombucha, tempeh and yogurt are made using this process, giving them a unique tangy flavor. Probiotics, beneficial bacteria, also thrive on fermentation. These have been shown to improve heart health, reduce total LDL cholesterol and “bad” cholesterol, and lower blood pressure. Looking for a fun way to take advantage of this trend? Head to the Cayman Islands and enjoy Saucha Conscious Foods’ Kimchi (made with napa cabbage, red cabbage, organic carrots, Cayman green onions, red pepper and ginger), Powercraut (made with ginger and Cayman turmeric and Spanish garlic), Craut rouge (made with red cabbage and pink Himalayan salt), sourdough breads or kombucha (in flavors such as Cayman Lime Cayenne or Moringa Mate, among others).

Mushrooms

Whole Foods calls mushrooms one of the “OGs of plant-based foods” and predicts that they will be one of the hottest ingredients in 2024. Resy, a restaurant reservation platform, also predicts that mushrooms will take center stage on food menus in 2024. 2024. And in addition to being trendy and delicious, mushrooms are excellent for heart health.

Mushrooms are an important dietary source of ergothioneine, an antioxidant and anti-inflammatory amino acid associated with reduced triglyceride levels and potential prevention of arterial plaque formation, a crucial factor in heart disease. Research indicates a direct correlation between dietary ergothioneine consumption and improved cardiovascular health.

Mushrooms are also one of the few natural food sources of vitamin D and contain beta-glucan, a type of soluble fiber that helps lower blood cholesterol levels.

Whole Foods recommends Smallhold Organic Blue Oyster Mushrooms as a delicious option for your home kitchen.

Eat mindfully

A Brown University study, published in JAMA Network Open, finds that mindfulness-based healthy eating can improve self-awareness and diet adherence in people with high blood pressure, helping people to follow a heart-healthy diet.

Mindfulness involves cultivating heightened awareness of one’s thoughts, feelings, and bodily sensations in the present moment. Practicing mindfulness while eating involves fully engaging all of the senses – physical and emotional – to savor and enjoy the food choices you make.

The mindfulness-based blood pressure reduction program used in the Brown study taught skills such as meditation, yoga, self-awareness, attention control and emotion regulation. These skills were then directed toward eating behaviors associated with lower blood pressure.

Stop using ultra-processed foods

Ultra-processed foods (UPF) undergo extensive industrial processing and are full of additives, preservatives, artificial flavors and ingredients and are typically high in unhealthy fats, sugars, salt and calories. UPFs include sugary snacks, packaged baked goods, ready-to-eat meals, processed meats, sugary drinks and various convenience foods. Regular consumption of these foods is linked to many health problems. In a large prospective observational study, published in the journal BMJ, higher consumption of ultra-processed foods was associated with an elevated risk of cardiovascular, coronary and cerebrovascular diseases.

Mintel, a global market intelligence and research agency, predicts that health-conscious consumers are seeking menus with fewer processed foods and that restaurants will respond by prioritizing menus with whole, nutritious foods. The emphasis will be on offering meals that are perceived as healthy, made with healthy, unprocessed ingredients.

As the leading cause of death worldwide, it’s no wonder heart health has become such a popular concern in consumer diets. According to Glanbia Nutritionals, 20% of consumers purchase functional foods or beverages specifically to improve heart health.

With all of these trends tied to greater health consciousness in general, consumers can expect more transparency from food manufacturers and retailers. More emphasis than ever will be placed on front-of-package labeling (FOPL).

Ultimately, the consumer approach to heart health is no longer reactive. In the months and years to come, we can expect a greater proactive push toward a balanced diet, rich in fruits, vegetables, whole grains, lean proteins and healthy fats, while limiting the consumption of processed foods, added sugars and sodium, with an overall focus on a healthy lifestyle.