New Insights Into the Connection Between Diet and Heart Health

Recognizing the great influence of food choices on heart health, the American Heart Association (AHA) updated its dietary guidelines in 2021 to reflect new guidance. This move underscores the strong and proven connection between diet and heart health, making it even more important that you are intentional about your nutritional choices.

Here is what you need to know about these changes as well as emerging data that demonstrates the importance of eating foods that are rich in potassium, particularly for women.

How Your Diet Impacts Heart Health

When it comes to heart disease, there are numerous modifiable and non-modifiable risk factors. Non-modifiable factors are influences that you cannot control. This would include genetics and age. However, there are also a large number of modifiable risk factors that you have control over, including what you eat.

The foods that you choose to eat can have a significant impact on the function of your heart. Cardiovascular disease (CVD) encompasses heart attacks and strokes. According to the World Health Organization (WHO), CVD is the leading cause of death on a global scale, responsible for approximately 17.9 million fatalities every year.

CVD is also one of the top killers in the US, attributed to approximately 25 percent of all deaths in men and 20 percent of all deaths in women. Not eating the right foods will naturally increase your body mass index and risk of obesity, one of the top predictors of CVD. In addition, a poor diet can also lead to hypertension, elevated blood sugar levels and insulin resistance. All of these factors put a significant strain on the heart.

Diving Into the AHA's Updated Heart-Healthy Dietary Guidelines

The AHA updated its heart-healthy dietary guidelines in 2021 in an effort to incorporate the latest research into its recommendations. The new guidelines put a stronger emphasis on the importance of a heart-healthy diet throughout an entire lifetime, steering Americans away from labeling foods as "good" or "bad."

A central tenet of the new guidelines is a focus on lifelong good eating habits, starting in childhood. The AHA is clear that a long-term commitment to eating the right foods while limiting more dangerous foods can go a long way in potentially preventing heart-related health conditions such as hypertension, obesity, high LDL cholesterol and type 2 diabetes.

Connection Between a Potassium-Rich Diet and Heart Health in Women

It has been widely known for years that a diet that is high in sodium is a contributing factor to the onset of heart disease. New research is demonstrating that a higher intake of potassium can somewhat mitigate the impacts of sodium in the diet. An EPIC-Norfolk study out of the UK looked at data of over 25,000 individuals to determine the potential impact of potassium on the heart.

Scientists looked at the impacts of potassium on blood pressure levels, adjusting for gender, age and sodium intake. The data showed that there was a negative correlation in women between intake of potassium and systolic blood pressure (SBP). This means that SBP levels decreased as intake of potassium increased. Additionally, the impact was the most meaningful in women who also had the highest sodium intake.

Steps You Can Take to Protect Your Heart Health

In addition to ensuring adequate intakes of potassium, there are a slew of other steps that you can take to protect your heart health. These recommendations are in line with the updated AHA guidelines.

Make Fruits and Vegetables the Cornerstone of Your Diet

You will be doing your heart a big favor if you make fresh produce the cornerstone of your diet. Fruits and vegetables are loaded with heart-healthy antioxidants that can help prevent CVD.

Opt for Whole Grains

Although it is tempting to reach for the white bread or the heaping plate of pasta, you are better off opting for whole grains over processed carbs. The fiber and other nutrients in whole grains are instrumental in keeping your blood pressure in check.

Limit Unhealthy Fats

Savvy health enthusiasts also understand that it is important to limit your intake of unhealthy fats. The AHA recommends limiting your intake of saturated fat to less than 10 percent of your total caloric consumption per day.

Watch Your Portion Size

While what you eat is important, so is how much you eat. Practicing sensible portion control is a good strategy when looking to protect the function of your heart. Knowing what a normal portion size looks like is key to controlling how much you eat.

Reduce Sodium Intake

As noted earlier, it is also vital to be mindful of your sodium intake. The AHA recommends limiting salt intake to no more than 2,300 milligrams of sodium per day for healthy adults. This only equates to about one teaspoon of salt.

Choose the Right Supplements

Your choice of supplements can add an extra layer of insurance for optimal heart health. A supplement such as Cardiochron promotes a healthy cardiovascular system by guarding against free radicals and offering the right nutrients for superior cellular health.

Do not take the health of your heart for granted. Being proactive about guarding your heart health through proper nutrition can add years to your life.

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