Eating for Heart Health: Unlocking the Long-Term Rewards of Foods that Slash Cholesterol

Heart health and cancer survivorship recommendations often overlap due to the shared risk factors of cardiovascular disease and cancer, which are the leading causes of death among middle-aged adults (45-64 years). Recent research reveals that individuals with cancer generally experience poorer cardiovascular health, although variations exist based on sex, age, and socioeconomic factors.

Given the commonalities between these health concerns, staying abreast of new findings regarding a heart-healthy diet is crucial. Nutrition research, often conducted in the short term, may present challenges in drawing long-term conclusions about the overall health benefits of specific diets. However, when longer-term studies are undertaken, insights into the impact of foods and eating patterns become valuable.

In a recently published study spanning 30 years and involving 210,000 women and men, researchers explored the effects of the Portfolio Diet on cardiovascular disease. This term encompasses a group of diseases related to the heart and blood vessels, contributing to conditions like heart attacks and strokes. Results consistently indicated that the Portfolio Diet was associated with a reduced risk of cardiovascular disease.

The Portfolio Diet is characterized by an emphasis on cholesterol-lowering plant foods, including plant proteins (particularly from soy), soluble fibre (derived from fruits, vegetables, seeds, and grains), unsaturated healthy fats (found in tree nuts like almonds, walnuts, and pistachios), and plant sterols (present in various fruits, vegetables, nuts, seeds, legumes, and healthy oils such as olive and canola oil).

The rationale behind categorizing these foods as cholesterol-lowering lies in their characteristics. Plant proteins contain lower saturated fat than animal protein sources, a key consideration for managing cholesterol levels. The soluble fiber in fruits and vegetables traps cholesterol during digestion, preventing its reabsorption into the bloodstream. Additionally, plant sterols obstruct cholesterol absorption, contributing to a reduction in low-density lipoprotein (LDL) or “bad” cholesterol, thereby lowering the risk of cardiovascular disease.

Importantly, the researchers underscored that incorporating cholesterol-lowering plant foods into one’s diet, even occasionally, can benefit heart health. While there’s no need to consume these foods with every meal daily, the study suggests that the more frequently they are included, the greater the potential cardiovascular benefits. In essence, this research supports the idea that a plant-focused diet not only offers protection against cancer but also promotes heart health.