Did you know that cardiovascular disease, an umbrella term for heart, stroke, and blood vessel diseases, stands as one of Australia’s most significant health issues? Every day, almost every hour, an Australian female dies of heart disease (1).
Understanding the impact of our dietary choices on our well-being is crucial. A recent Australian study investigated how what we eat affects our heart health. The study published in the PLOS ONE journal sheds light on how specific dietary habits influence the risk of cardiovascular disease among Australians, revealing significant gender differences in dietary risk factors (1).
The Study’s Findings
The research utilised data from the Global Burden of Diseases study to analyse the effects of 13 dietary risk factors on 21 cardiovascular diseases. These factors ranged from consuming fibre, fruits, legumes, nuts, and seeds to processed and red meats, sodium, and sugar-sweetened beverages.
But there has been some good news. Over the last 30 years, the overall health impact of diet-related CVD has decreased for both women and men. This suggests that Australians might be making healthier food choices or benefiting from better health policies and medical care.
A Surprising Sex Divide in Dietary Risks
But did you know that one of the study’s most compelling revelations is the distinct dietary risk factors between the sexes? For women, a diet high in red meat emerged as the leading dietary risk factor for death or disability due to cardiovascular disease. In contrast, men faced the highest risk from a diet low in whole grains.
The study suggested that women might benefit from reducing red meat consumption and incorporating more plant-based protein sources. On the other hand, men should focus on increasing their intake of whole grains to mitigate their risk of cardiovascular disease.
How Does a Plant-Based Diet Help Reduce Cardiovascular Risk?
In a study published in JAMA Internal Medicine, researchers found that replacing just 3% of animal protein with plant-based protein can reduce the risk of death from heart disease by up to 12% (3).
While these studies do not definitively prove that favouring plant-based proteins extends life expectancy, they contribute to a growing body of evidence suggesting that high intakes of red and processed meats are associated with a shorter lifespan.
Source: Sustaining Protein Nutrition Through Plant-Based Foods (6)
Moreover, while the study points out specific dietary risks, it’s essential to approach nutrition with a holistic perspective. A balanced diet rich in fruits, vegetables, legumes, nuts, and seeds, alongside moderated consumption of processed foods, red meat, and sugar-sweetened beverages, can contribute to overall cardiovascular health.
Why a Mediterranean Diet Is Your Best Option
The Mediterranean diet is often described as plant-based, although it’s not entirely vegetarian or vegan. It emphasises foods that are primarily derived from plants but also includes moderate amounts of dairy, fish, and poultry, making it highly adaptable and suitable for a wide range of dietary preferences. The core components of the Mediterranean diet include:
- High consumption of fruits, vegetables, whole grains, nuts, and seeds: These are the foundation of the diet and provide a rich source of vitamins, minerals, fibre, antioxidants, and phytonutrients.
- Olive oil as the primary source of fat: Olive oil is rich in monounsaturated fats, particularly oleic acid, which has been associated with a reduced risk of heart disease.
- Moderate amounts of fish and poultry: These sources provide high-quality protein and omega-3 fatty acids, particularly from fatty fish like salmon, mackerel, and sardines.
- Low to moderate intake of dairy products: Mainly cheese and yogurt, which are consumed in their traditional, less processed forms.
- Limited intake of red meats and sweets.
Moreover, the Mediterranean diet is also known to promote sustainability for women transitioning through menopause. It has been extensively documented to support heart health, reduce blood pressure, and improve cholesterol levels (4) (5).
How To Transition Into Adopting a Mediterranean Diet
Transitioning to a Mediterranean diet is a great step toward reducing your risk of heart issues. But like any lifestyle change, it requires patience and commitment. Here are some handy tips to keep in mind as you embark on this journey:
Start With Gradual Changes – Making small and progressive alterations to your diet rather than attempting a drastic overhaul all at once is key as a beginner in this journey. This approach helps you adjust more comfortably to your new eating pattern.
Increase Consumption of Fruits and Vegetables – Aim to include a variety of fruits and vegetables in your meals and snacks. Try to fill half your plate with vegetables and incorporate fruits into desserts or snacks.
Choose Whole Grains – Replace refined grains with whole grains such as whole wheat bread, brown rice, quinoa, and oats. These provide more fibre and nutrients, which are beneficial for heart health.
Include Healthy Fats – Incorporate sources of healthy fats into your diet, such as olive oil, nuts, seeds, and fatty fish like salmon and sardines. These fats are rich in omega-3 fatty acids, which have been shown to support heart health.
Reduce Red Meat Consumption – Limit your intake of red meat and opt for leaner protein sources such as poultry, fish, beans, and legumes. Consider having meatless meals a few times a week and incorporating plant-based proteins like tofu or tempeh.
Eat More Legumes – Include legumes such as chickpeas, lentils, and beans in your meals regularly. They are high in fibre, protein, and various nutrients, making them a cornerstone of the Mediterranean diet.
Add Herbs and Spices – Flavour your meals with herbs and spices instead of salt to reduce sodium intake. Herbs like basil, oregano, and parsley can enhance the taste of dishes without adding extra calories or sodium.
Enjoy Dairy in Moderation – Choose low-fat or fat-free dairy products such as yogurt and cheese in moderation. Greek yogurt can be a particularly good option as it is high in protein and lower in carbohydrates.
Limit Processed Foods and Sugary Treats – Minimise your consumption of processed foods, sugary snacks, and desserts. These items are often high in unhealthy fats, refined sugars, and additives that can negatively impact heart health.
Stay Hydrated – Drink plenty of water throughout the day and limit sugary beverages like soda and fruit juices. Herbal teas and infused water can be refreshing alternatives.
Be Mindful of Portion Sizes – Pay attention to portion sizes to avoid overeating, which can lead to unhealthy weight gain and other health issues. Use smaller plates, bowls, and utensils to help control portion sizes.
Stay Active – Remember that a healthy diet is just one aspect of maintaining heart health. Regular physical activity is also important, so aim to incorporate exercise into your daily routine.
Enjoy Social Meals – Embrace the social aspect of meals by sharing them with family and friends. Eating together can enhance the enjoyment of food and promote healthier eating habits.
Remember that adopting a Mediterranean diet is not just about improving heart health but also about embracing a sustainable and enjoyable way of eating that promotes overall well-being. It’s essential to listen to your body, make adjustments as needed, and find what works best for you.
It’s Never Too Late To Prioritise Your Heart Health
Heart concerns can catch anyone off guard, regardless of age or gender. Often, it’s the everyday habits and dietary choices we make without a second thought that contribute to these risks. But the good news is, it’s never too late to start making positive changes that will benefit your heart in the long run.
Remember, finding the right balance and staying consistent are key. Listen to your body’s cues for hunger and fullness, and aim for a diverse range of nutritious foods. And if you’re considering significant dietary changes, it’s wise to consult with a healthcare professional or registered dietitian, especially if you have specific health concerns or dietary needs. Your future self will thank you for taking these steps towards a healthier heart!
References:
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- Women and Heart Disease Heart Foundation https://www.heartfoundation.org.au/bundles/your-heart/heart-conditions-in-women#:~:text=Cardiovascular%20disease%20(an%20umbrella%20term,risk%20changes%20throughout%20life’s%20course. Accessed 15/02/2024
- Moreno, S. V., Uddin, R., McNaughton, S. A., Livingstone, K. M., George, E. S., Siopis, G., Maddison, R., Huxley, R. R., & Islam, S. M. S. (2024). The burden of cardiovascular disease attributable to dietary risk factors in Australia between 1990 and 2019. PloS one, 19(1), e0295231. https://doi.org/10.1371/journal.pone.0295231
- Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D. Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med. 2020;180(9):1173–1184. doi:10.1001/jamainternmed.2020.2790
- Tsaban, G., Yaskolka Meir, A., Rinott, E., Zelicha, H., Kaplan, A., Shalev, A., Katz, A., Rudich, A., Tirosh, A., Shelef, I., Youngster, I., Lebovitz, S., Israeli, N., Shabat, M., Brikner, D., Pupkin, E., Stumvoll, M., Thiery, J., Ceglarek, U., Heiker, J. T., … Shai, I. (2021). The effect of green Mediterranean diet on cardiometabolic risk; a randomised controlled trial. Heart (British Cardiac Society), 107(13), 1054–1061. https://doi.org/10.1136/heartjnl-2020-317802
- Martínez-González, M. A., Gea, A., & Ruiz-Canela, M. (2019). The Mediterranean Diet and Cardiovascular Health. Circulation research, 124(5), 779–798. https://doi.org/10.1161/CIRCRESAHA.118.313348
- Figure: Langyan, S., Yadava, P., Khan, F. N., Dar, Z. A., Singh, R., & Kumar, A. (2022). Sustaining Protein Nutrition Through Plant-Based Foods. Frontiers in nutrition, 8, 772573. https://doi.org/10.3389/fnut.2021.772573
