Key Takeaways1 in 4 deaths in the United States every year are from cardiovascular disease. It’s the leading cause of death in Americans.February is American Heart Month, which raises awareness about heart disease and ways to prevent it.Including heart-healthy foods and drinks in your diet is one way that you can lower your risk of cardiovascular disease.
Key Takeaways
1 in 4 deaths in the United States every year are from cardiovascular disease. It’s the leading cause of death in Americans.February is American Heart Month, which raises awareness about heart disease and ways to prevent it.Including heart-healthy foods and drinks in your diet is one way that you can lower your risk of cardiovascular disease.
February is American Heart Month, the goal of which is to raise awareness about cardiovascular health. The observance is an important one becauseheart diseaseis the leading cause of death for Americans, accounting for one in every four deaths each year.
While there are someheart disease risk factorsyou can’t control, like having a family history of the disease, being of certain ethnic/racial groups, and being older, there are changes you can make in your lifestyle to promote heart health.
Verywell / Hilary Allison
Heart Disease Statistics
Nutrition for Heart Health
Along withquitting tobacco, living anactive lifestyle, andmaintaining a weightthat is best for your body, there are certain dietary choices that can have a profound effect on the health of your heart.
Many of the foods that are part of a balanced eating plan support cardiovascular health, such as:
Food Insecurity Linked to Higher Cardiovascular Mortality
There are also some foods and beverages that you should limit in your diet, such as:
Here are 9 foods and drinks that research has shown benefit your cardiovascular health. While it’s great to include them in your diet all year long, American Heart Month is a great time to start eating more of them.
Walnuts
Markus Winkler/Unsplash
Walnuts are nutritious, versatile nuts. You can use them as a topping for your oatmeal, add them to a homemade trail mix, or enjoy a few on their own as a quick snack.
Along with being a natural source of vital heart health-supporting nutrients like magnesium and polyphenols, walnuts are the only tree nut that is also an excellent source ofalpha-linolenic acid (ALA)—a plant-based omega-3 essential fatty acid.
Since dietary ALA intake is linked to a reduced risk of early death from cardiovascular disease (CVD) and coronary heart disease, walnuts are a great addition to a heart-healthy diet.
Data from another 2021 study published inNutrientsshowed that people who ate nuts (including walnuts) at least five times a week were 19% less likely to experience a stroke and 24% less likely to die from CVD.
This research supports the notion that makingwalnutsa regular part of your diet may help lower your cholesterol levels and, in turn, support your heart health.
Sorghum
MirageC/Getty
Eating whole grains instead of refined grains has many positive heart-health outcomes.
Whole grains are linked to improved levels oftotal cholesterol, LDL cholesterol,hemoglobin A1c, andC-reactive protein. You can experience these health benefits even if you don’t have a history of risk factors for CVD.
Sorghum is a unique whole grain choice. It’s a natural source of important heart-healthy nutrients like plant-based protein and magnesium.
Studies have shown thatplant-based diets—especially when they’re rich in high-quality plant foods such as whole grains like sorghum—are associated with a lower risk of cardiovascular outcomes.
Choosing Whole Grains May Improve Your Cardiovascular Health
The ancient grain also naturally contains substances that have anti-inflammatory and antiatherogenic activities (called phenolic compounds).
Sorghum is also agluten-freegrain, making it a fantastic option way for people withceliac diseaseto support their heart health.
Dishes that are staples in African and Asian cuisine often feature sorghum, but it’s becoming more popular all over the world as a side dish or even popped like popcorn for a snack.
True Teas
Vlada Karpovich/Pexels
Whether you like it hot or iced, making true tea (from theCamellia sinensisplant) a part of your day has a range of health benefits.
According to a 2018 study published in theJournal of the American Heart Association,drinking teacan slow the natural decrease inhigh-density lipoprotein(HDL) cholesterol (or “good” cholesterol) that occurs as you get older.
In the study, the health of more than 80,000 people was evaluated over six years. The regular tea drinkers experienced slower decreases in their HDL cholesterol levels, which could result in an overall 8% reduced risk of developing CVD.
A 2020 study published in theEuropean Journal of Preventive Cardiologyfound that people who sipped on true tea (including green, black, or oolong) at least three times a week had about a 20% reduced risk of developingatherosclerotic cardiovascular diseasecompared to people who drank tea fewer than three times a week.
In the same study, habitual tea drinkers experienced a 22% reduced risk of experiencing earlydeath from heart disease.
Is Tea Good for Your Blood Pressure?
Green tea is a particular powerhouse. It contains many plant compounds (like EGCG) that have been shown to reduce inflammation, regulate blood pressure, and even lower cardiovascular mortality rates.
Don’t like green tea? Black, green, and white teas are also full of antioxidants thatfight chronic inflammation.
Low-Fat Dairy
Pixabay/Pexels
Low-fat dairy is included in many formal diets geared toward heart health, including theDietary Approaches to Stop Hypertension (DASH)and Mediterranean diets.
Dairy is a source of minerals like calcium, magnesium, and potassium that your body needs to support cardiovascular health.
A 2016 study found that low-fat dairy products were associated with a reduced risk of high blood pressure (hypertension).Another 2016 study showed that drinking low-fat or fat-free milk was linked to a reduced risk of having a stroke.
Low-fat dairy may also help the body fight chronic inflammation, a condition that is linked to an increased risk of heart problems like coronary heart disease, stroke, peripheral vascular disease, and cardiomyopathy.
Full-Fat Dairy May Actually Be Healthy for Your Heart
According to a 2020 study published in the journalGut Microbes, consuming dairy food or proteins from milk did not increase inflammation. In some cases, it actually led to a reduction in at least one biomarker of inflammation.
According to theAmerican Heart Association (AHA), adults should aim to have 2–3 servings of fat-free or low-fat dairy foods every day.
Lentils
César Hernández/Unsplash
Packed with antioxidants, plant-based protein, fiber, and nutrients like magnesium and potassium, these tiny pulses are a powerful way to support your heart health.
Several studies have linked lentils to a lower risk of CVD, largely due to their bioactive compounds.
Plant-Based Diet May Reduce Your Stroke Risk
100% Orange Juice
Bru-nO/Pixabay
A 2017 study found that drinking 100% citrus juice might be linked to a lower risk of CVD andischemicstroke.
In 2021, a study found that people who had higher intakes of abioflavonoidfound in citrus calledhesperidinhad better blood lipid values andblood pressure levelsthan people who had lower intakes of the substance.
The people with higher hesperidin intakes also appeared to experience lessoxidative stressand showed fewerinflammatory markersthan people who didn’t get as much of the bioflavonoid.
Study: Two Glasses of OJ a Day Can Lower Blood Pressure
Salmon
Caroline Attwood/Unsplash
Research has shown that eating cold-water oily fish like salmon supports your cardiovascular health.
In 2018, the AHA made a statement about the importance of eating oily fish, emphasizing that 1 to 2 seafood meals per week may reduce the risk ofcongestive heart failure, coronary heart disease, ischemic stroke, andsudden cardiac death.
The benefits were especially seen when seafood replaced the intake of less nutritious foods.
Regularly eating fish and seafood is also linked to a lower risk for CVD. Thanks to the DHA and EPAomega-3 fatty acidsfound in these fish, these protein sources may reduce the risk of heart disease and stroke.
Dates
Rauf Alvi/Unsplash
Dates can be wonderful additions to sweet and savory dishes. The naturally sweet fruit is rich in polyphenols, particularly flavonoids, micronutrients, and dietaryfiber—all of which are needed for heart health.
A 2021 study suggested that eating dates may help reducetriglyceridesand cholesterol levels, but more research is needed to prove the link.
Dried Fruit Can Fill Nutrition Gaps And Improve Diet Quality
Olive Oil
Pezibear/Pixabay
Olive oil contains healthy fats that are key for cardiovascular health. It’s also versatile—you can drizzle it on a salad or use it as aheart-healthy cooking oil.
A 2014 study of more than 7,000 adults who were at risk for developing heart disease looked at the possible benefits of following aMediterranean dietsupplemented with nuts or extra-virgin olive oil.
The study found that people who included the most olive oil in their diets had a 35% lower risk of developing CVD and a 48% lower risk of dying from CVD.
A 2022 study published in theJournal of the American College of Cardiologylooked at the diets of people over almost 30 years. The study showed that people who ate more than half a tablespoon (7 grams) of olive oil per day had a 19% lower risk of experiencing early death from CVD compared to people who included less olive oil in their diets.
What This Means For YouThere are some risk factors for CVD, like your age and family history, that you can’t change. Your diet is one area where you can make choices that support your heart health and even lower your risk of CVD.
What This Means For You
There are some risk factors for CVD, like your age and family history, that you can’t change. Your diet is one area where you can make choices that support your heart health and even lower your risk of CVD.
Can Olive Oil Help You Live Longer?
21 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Naghshi S, Aune D, Beyene J, Mobarak S, Asadi M, Sadeghi O.Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies.BMJ. 2021 Oct 13;375:n2213. doi:10.1136/bmj.n2213Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the WAHA randomized controlled trial.Circulation. 2021 Sep 28;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051Ivey KL, Nguyen XT, Quaden RM, et al.Association of nut consumption with risk of stroke and cardiovascular disease: the Million Veteran Program.Nutrients. 2021 Aug 30;13(9):3031. doi:10.3390/nu13093031Marshall S, Petocz P, Duve E, et al.The effect of replacing refined grains with whole grains on cardiovascular risk factors: a systematic review and meta-analysis of randomized controlled trials with GRADE clinical recommendation.J Acad Nutr Diet. 2020 Nov;120(11):1859-1883.e31. doi:10.1016/j.jand.2020.06.021Satija A, Hu FB.Plant-based diets and cardiovascular health.Trends Cardiovasc Med. 2018 Oct;28(7):437-441. doi:10.1016/j.tcm.2018.02.004Xu J, Wang W, Zhao Y.Phenolic compounds in whole grain sorghum and their health benefits.Foods. 2021 Aug 19;10(8):1921. doi:10.3390/foods10081921Huang S, Li J, Wu Y, et al.Tea consumption and longitudinal change in high-density lipoprotein cholesterol concentration in Chinese adults.J Am Heart Assoc. 2018 Jun 25;7(13):e008814. doi:10.1161/JAHA.118.008814Wang X, Liu F, Li J, et al.Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: the China-PAR project.Eur J Prev Cardiol. 2020 Dec;27(18):1956-1963. doi:10.1177/2047487319894685Bhardwaj P, Khanna D.Green tea catechins: defensive role in cardiovascular disorders.Chin J Nat Med. 2013 Jul;11(4):345-53. doi:10.1016/S1875-5364(13)60051-5Lutsey PL, Alonso A, Michos ED, et al.Serum magnesium, phosphorus, and calcium are associated with risk of incident heart failure: the Atherosclerosis Risk in Communities (ARIC) study.Am J Clin Nutr.2014;100(3):756-64. doi:10.3945/ajcn.114.085167Drouin-Chartier JP, Brassard D, Tessier-Grenier M, et al.Systematic review of the association between dairy product consumption and risk of cardiovascular-related clinical outcomes.Adv Nutr.2016 Nov 15;7(6):1026-1040. doi:10.3945/an.115.011403de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy consumption and risk of stroke: a systematic review and updated dose-response meta-analysis of prospective cohort studies.J Am Heart Assoc. 2016;5(5):e002787. doi:10.1161/JAHA.115.002787Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: a systematic literature review.Gut Microbes. 2020 Nov 9;12(1):1799533. doi:10.1080/19490976.2020.1799533Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci. 2017;18(11):2390. doi:10.3390/ijms18112390Aune D, Giovannucci E, Boffetta P, et al.Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319Tadros FJ, Andrade JM.Impact of hesperidin in 100% orange juice on chronic disease biomarkers: a narrative systematic review and gap analysis.Crit Rev Food Sci Nutr. 2021 May 20:1-20. doi:10.1080/10408398.2021.1927976Rimm EB, Appel LJ, Chiuve SE, et al.Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association.Circulation. 2018;138(1):e35-e47. doi:10.1161/CIR.0000000000000574American Heart Association.Fish and omega-3 fatty acids.Al-Dashti YA, Holt RR, Keen CL, Hackman RM.Date palm fruit (Phoenix dactylifera): effects on vascular health and future research directions.Int J Mol Sci.2021 Apr 28;22(9):4665. doi:10.3390/ijms22094665Guasch-Ferré M, Hu FB, Martínez-González MA, et al.Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED study.BMC Med. 2014;12:78. doi:10.1186/1741-7015-12-78Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults.J Am Coll Cardiol. 2022 Jan 18;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Naghshi S, Aune D, Beyene J, Mobarak S, Asadi M, Sadeghi O.Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies.BMJ. 2021 Oct 13;375:n2213. doi:10.1136/bmj.n2213Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the WAHA randomized controlled trial.Circulation. 2021 Sep 28;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051Ivey KL, Nguyen XT, Quaden RM, et al.Association of nut consumption with risk of stroke and cardiovascular disease: the Million Veteran Program.Nutrients. 2021 Aug 30;13(9):3031. doi:10.3390/nu13093031Marshall S, Petocz P, Duve E, et al.The effect of replacing refined grains with whole grains on cardiovascular risk factors: a systematic review and meta-analysis of randomized controlled trials with GRADE clinical recommendation.J Acad Nutr Diet. 2020 Nov;120(11):1859-1883.e31. doi:10.1016/j.jand.2020.06.021Satija A, Hu FB.Plant-based diets and cardiovascular health.Trends Cardiovasc Med. 2018 Oct;28(7):437-441. doi:10.1016/j.tcm.2018.02.004Xu J, Wang W, Zhao Y.Phenolic compounds in whole grain sorghum and their health benefits.Foods. 2021 Aug 19;10(8):1921. doi:10.3390/foods10081921Huang S, Li J, Wu Y, et al.Tea consumption and longitudinal change in high-density lipoprotein cholesterol concentration in Chinese adults.J Am Heart Assoc. 2018 Jun 25;7(13):e008814. doi:10.1161/JAHA.118.008814Wang X, Liu F, Li J, et al.Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: the China-PAR project.Eur J Prev Cardiol. 2020 Dec;27(18):1956-1963. doi:10.1177/2047487319894685Bhardwaj P, Khanna D.Green tea catechins: defensive role in cardiovascular disorders.Chin J Nat Med. 2013 Jul;11(4):345-53. doi:10.1016/S1875-5364(13)60051-5Lutsey PL, Alonso A, Michos ED, et al.Serum magnesium, phosphorus, and calcium are associated with risk of incident heart failure: the Atherosclerosis Risk in Communities (ARIC) study.Am J Clin Nutr.2014;100(3):756-64. doi:10.3945/ajcn.114.085167Drouin-Chartier JP, Brassard D, Tessier-Grenier M, et al.Systematic review of the association between dairy product consumption and risk of cardiovascular-related clinical outcomes.Adv Nutr.2016 Nov 15;7(6):1026-1040. doi:10.3945/an.115.011403de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy consumption and risk of stroke: a systematic review and updated dose-response meta-analysis of prospective cohort studies.J Am Heart Assoc. 2016;5(5):e002787. doi:10.1161/JAHA.115.002787Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: a systematic literature review.Gut Microbes. 2020 Nov 9;12(1):1799533. doi:10.1080/19490976.2020.1799533Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci. 2017;18(11):2390. doi:10.3390/ijms18112390Aune D, Giovannucci E, Boffetta P, et al.Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319Tadros FJ, Andrade JM.Impact of hesperidin in 100% orange juice on chronic disease biomarkers: a narrative systematic review and gap analysis.Crit Rev Food Sci Nutr. 2021 May 20:1-20. doi:10.1080/10408398.2021.1927976Rimm EB, Appel LJ, Chiuve SE, et al.Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association.Circulation. 2018;138(1):e35-e47. doi:10.1161/CIR.0000000000000574American Heart Association.Fish and omega-3 fatty acids.Al-Dashti YA, Holt RR, Keen CL, Hackman RM.Date palm fruit (Phoenix dactylifera): effects on vascular health and future research directions.Int J Mol Sci.2021 Apr 28;22(9):4665. doi:10.3390/ijms22094665Guasch-Ferré M, Hu FB, Martínez-González MA, et al.Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED study.BMC Med. 2014;12:78. doi:10.1186/1741-7015-12-78Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults.J Am Coll Cardiol. 2022 Jan 18;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Naghshi S, Aune D, Beyene J, Mobarak S, Asadi M, Sadeghi O.Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies.BMJ. 2021 Oct 13;375:n2213. doi:10.1136/bmj.n2213Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the WAHA randomized controlled trial.Circulation. 2021 Sep 28;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051Ivey KL, Nguyen XT, Quaden RM, et al.Association of nut consumption with risk of stroke and cardiovascular disease: the Million Veteran Program.Nutrients. 2021 Aug 30;13(9):3031. doi:10.3390/nu13093031Marshall S, Petocz P, Duve E, et al.The effect of replacing refined grains with whole grains on cardiovascular risk factors: a systematic review and meta-analysis of randomized controlled trials with GRADE clinical recommendation.J Acad Nutr Diet. 2020 Nov;120(11):1859-1883.e31. doi:10.1016/j.jand.2020.06.021Satija A, Hu FB.Plant-based diets and cardiovascular health.Trends Cardiovasc Med. 2018 Oct;28(7):437-441. doi:10.1016/j.tcm.2018.02.004Xu J, Wang W, Zhao Y.Phenolic compounds in whole grain sorghum and their health benefits.Foods. 2021 Aug 19;10(8):1921. doi:10.3390/foods10081921Huang S, Li J, Wu Y, et al.Tea consumption and longitudinal change in high-density lipoprotein cholesterol concentration in Chinese adults.J Am Heart Assoc. 2018 Jun 25;7(13):e008814. doi:10.1161/JAHA.118.008814Wang X, Liu F, Li J, et al.Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: the China-PAR project.Eur J Prev Cardiol. 2020 Dec;27(18):1956-1963. doi:10.1177/2047487319894685Bhardwaj P, Khanna D.Green tea catechins: defensive role in cardiovascular disorders.Chin J Nat Med. 2013 Jul;11(4):345-53. doi:10.1016/S1875-5364(13)60051-5Lutsey PL, Alonso A, Michos ED, et al.Serum magnesium, phosphorus, and calcium are associated with risk of incident heart failure: the Atherosclerosis Risk in Communities (ARIC) study.Am J Clin Nutr.2014;100(3):756-64. doi:10.3945/ajcn.114.085167Drouin-Chartier JP, Brassard D, Tessier-Grenier M, et al.Systematic review of the association between dairy product consumption and risk of cardiovascular-related clinical outcomes.Adv Nutr.2016 Nov 15;7(6):1026-1040. doi:10.3945/an.115.011403de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy consumption and risk of stroke: a systematic review and updated dose-response meta-analysis of prospective cohort studies.J Am Heart Assoc. 2016;5(5):e002787. doi:10.1161/JAHA.115.002787Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: a systematic literature review.Gut Microbes. 2020 Nov 9;12(1):1799533. doi:10.1080/19490976.2020.1799533Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci. 2017;18(11):2390. doi:10.3390/ijms18112390Aune D, Giovannucci E, Boffetta P, et al.Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319Tadros FJ, Andrade JM.Impact of hesperidin in 100% orange juice on chronic disease biomarkers: a narrative systematic review and gap analysis.Crit Rev Food Sci Nutr. 2021 May 20:1-20. doi:10.1080/10408398.2021.1927976Rimm EB, Appel LJ, Chiuve SE, et al.Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association.Circulation. 2018;138(1):e35-e47. doi:10.1161/CIR.0000000000000574American Heart Association.Fish and omega-3 fatty acids.Al-Dashti YA, Holt RR, Keen CL, Hackman RM.Date palm fruit (Phoenix dactylifera): effects on vascular health and future research directions.Int J Mol Sci.2021 Apr 28;22(9):4665. doi:10.3390/ijms22094665Guasch-Ferré M, Hu FB, Martínez-González MA, et al.Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED study.BMC Med. 2014;12:78. doi:10.1186/1741-7015-12-78Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults.J Am Coll Cardiol. 2022 Jan 18;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
Naghshi S, Aune D, Beyene J, Mobarak S, Asadi M, Sadeghi O.Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies.BMJ. 2021 Oct 13;375:n2213. doi:10.1136/bmj.n2213
Rajaram S, Cofán M, Sala-Vila A, et al.Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders: findings from the WAHA randomized controlled trial.Circulation. 2021 Sep 28;144(13):1083-1085. doi:10.1161/CIRCULATIONAHA.121.054051
Ivey KL, Nguyen XT, Quaden RM, et al.Association of nut consumption with risk of stroke and cardiovascular disease: the Million Veteran Program.Nutrients. 2021 Aug 30;13(9):3031. doi:10.3390/nu13093031
Marshall S, Petocz P, Duve E, et al.The effect of replacing refined grains with whole grains on cardiovascular risk factors: a systematic review and meta-analysis of randomized controlled trials with GRADE clinical recommendation.J Acad Nutr Diet. 2020 Nov;120(11):1859-1883.e31. doi:10.1016/j.jand.2020.06.021
Satija A, Hu FB.Plant-based diets and cardiovascular health.Trends Cardiovasc Med. 2018 Oct;28(7):437-441. doi:10.1016/j.tcm.2018.02.004
Xu J, Wang W, Zhao Y.Phenolic compounds in whole grain sorghum and their health benefits.Foods. 2021 Aug 19;10(8):1921. doi:10.3390/foods10081921
Huang S, Li J, Wu Y, et al.Tea consumption and longitudinal change in high-density lipoprotein cholesterol concentration in Chinese adults.J Am Heart Assoc. 2018 Jun 25;7(13):e008814. doi:10.1161/JAHA.118.008814
Wang X, Liu F, Li J, et al.Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: the China-PAR project.Eur J Prev Cardiol. 2020 Dec;27(18):1956-1963. doi:10.1177/2047487319894685
Bhardwaj P, Khanna D.Green tea catechins: defensive role in cardiovascular disorders.Chin J Nat Med. 2013 Jul;11(4):345-53. doi:10.1016/S1875-5364(13)60051-5
Lutsey PL, Alonso A, Michos ED, et al.Serum magnesium, phosphorus, and calcium are associated with risk of incident heart failure: the Atherosclerosis Risk in Communities (ARIC) study.Am J Clin Nutr.2014;100(3):756-64. doi:10.3945/ajcn.114.085167
Drouin-Chartier JP, Brassard D, Tessier-Grenier M, et al.Systematic review of the association between dairy product consumption and risk of cardiovascular-related clinical outcomes.Adv Nutr.2016 Nov 15;7(6):1026-1040. doi:10.3945/an.115.011403
de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy consumption and risk of stroke: a systematic review and updated dose-response meta-analysis of prospective cohort studies.J Am Heart Assoc. 2016;5(5):e002787. doi:10.1161/JAHA.115.002787
Aslam H, Marx W, Rocks T, et al.The effects of dairy and dairy derivatives on the gut microbiota: a systematic literature review.Gut Microbes. 2020 Nov 9;12(1):1799533. doi:10.1080/19490976.2020.1799533
Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci. 2017;18(11):2390. doi:10.3390/ijms18112390
Aune D, Giovannucci E, Boffetta P, et al.Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.Int J Epidemiol. 2017;46(3):1029-1056. doi:10.1093/ije/dyw319
Tadros FJ, Andrade JM.Impact of hesperidin in 100% orange juice on chronic disease biomarkers: a narrative systematic review and gap analysis.Crit Rev Food Sci Nutr. 2021 May 20:1-20. doi:10.1080/10408398.2021.1927976
Rimm EB, Appel LJ, Chiuve SE, et al.Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association.Circulation. 2018;138(1):e35-e47. doi:10.1161/CIR.0000000000000574
American Heart Association.Fish and omega-3 fatty acids.
Al-Dashti YA, Holt RR, Keen CL, Hackman RM.Date palm fruit (Phoenix dactylifera): effects on vascular health and future research directions.Int J Mol Sci.2021 Apr 28;22(9):4665. doi:10.3390/ijms22094665
Guasch-Ferré M, Hu FB, Martínez-González MA, et al.Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED study.BMC Med. 2014;12:78. doi:10.1186/1741-7015-12-78
Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. adults.J Am Coll Cardiol. 2022 Jan 18;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
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