What little known diet can slash your heart disease risk?
Asked by: Mrs. Leonor Jacobson | Last update: May 7, 2026Score: 5/5 (2 votes)
A lesser-known diet that significantly slashes heart disease risk is the Portfolio Diet, a plant-based eating plan focusing on foods that lower LDL ("bad") cholesterol, combining viscous fiber (oats, beans), plant proteins (soy, nuts), healthy fats (avocado, olive oil), and plant sterols for superior heart protection, with studies showing reduced risk of heart attack and stroke.
What little known diet slashes the risk of heart disease?
The plant-focused portfolio diet has been shown to reduce the risks of cardiovascular disease. Here's how it works. Dr. David Jenkins, a professor of nutritional sciences at the University of Toronto, likens healthy eating to smart financial investing.
What diet can slash heart disease risk?
A diet rich in fruits and vegetables is associated with a reduced risk of heart disease. Dried, fresh, frozen, or low sodium canned fruits and veggies all work. Avoid: I avoid canned fruit in heavy syrup and any foods with high fructose corn syrup.
What are three foods cardiologists say not to eat?
Cardiologists generally advise avoiding processed meats (like bacon, sausage), sugary drinks (soda, sweetened juices), and fried/fast foods (french fries, donuts), as these are high in sodium, unhealthy saturated/trans fats, and added sugars, which raise bad cholesterol, blood pressure, and diabetes risk, clogging arteries and increasing heart attack/stroke risk.
What is the #1 worst habit for your heart?
The number one worst thing for heart health is smoking, including cigarettes, e-cigarettes, and secondhand smoke, as it significantly raises blood pressure, damages blood vessels, reduces good cholesterol, and increases clot risk, making heart attacks more likely. Other major harms include poor diet (processed foods, high salt/sugar), inactivity, excessive alcohol, and carrying too much belly fat, but smoking causes direct, rapid damage to the cardiovascular system.
8 heart hacks to slash your risk | Dr. Nour Makarem
What heals the heart naturally?
Home Remedies: Lifestyle changes can help your heart health
- Stop smoking. Smoking is a major risk factor for heart disease, especially atherosclerosis. ...
- Control your blood pressure. ...
- Check your cholesterol. ...
- Keep diabetes under control. ...
- Move. ...
- Eat healthy foods. ...
- Maintain a healthy weight. ...
- Manage stress.
What damages the heart the most?
Smoking, unhealthy diet (high in salt, sugar, unhealthy fats), lack of exercise, and excessive alcohol are among the biggest damages to your heart, alongside uncontrolled high blood pressure, high cholesterol, diabetes, obesity, and chronic stress, all leading to artery damage, plaque buildup (atherosclerosis), and increased heart attack/stroke risk. Poor dental hygiene and genetics also play significant roles.
Why are cardiologists saying not to eat blueberries?
Why do some cardiologists say not to eat blueberries for breakfast? Some cardiologists worry about blueberries' sugar and how they might affect blood sugar. But, it's not a reason to avoid them completely.
What food adds 33 minutes to your life?
A peanut butter and jelly (PB&J) sandwich adds about 33 minutes to your healthy life expectancy per serving, according to a University of Michigan study using its Health Nutritional Index (HNI), with benefits coming from healthy fats, protein, and antioxidants in the ingredients. The study found that while whole foods generally boost longevity, processed items like hot dogs decrease it, making the PB&J a surprisingly positive choice for lifespan, especially with whole-grain bread and lower-sugar jelly.
What is the number one food to clean arteries?
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- Oats. “Two things that are really good for us are fiber and plant-based proteins,” he explains. ...
- Beans, lentils. These are the number one food for longevity. ...
- Fish. ...
- Avocados. ...
- Cruciferous vegetables. ...
- Berries. ...
- Fermented foods. ...
- Coffee.
What is the #1 best food for your heart says a cardiologist?
Cardiologists don't pinpoint a single "#1" food but emphasize whole, plant-based foods, with leafy greens (like spinach, kale) and fatty fish (salmon, mackerel) frequently highlighted for vitamins, nitrates, and heart-protective omega-3s, while other top contenders include beans, lentils, nuts, and avocados, all rich in fiber, healthy fats, and potassium to lower cholesterol and blood pressure.
What are the six super foods that lower cholesterol?
Six superfoods that help lower cholesterol, rich in fiber, healthy fats, and plant sterols, include Oats/Whole Grains, Legumes (Beans/Lentils), Nuts, Fatty Fish (Salmon/Mackerel), Fruits & Vegetables (Berries/Avocado/Citrus), and Olive Oil, all working to reduce LDL ("bad") cholesterol or boost HDL ("good") cholesterol.
Which lifestyle choice would put a person at a higher risk for developing heart disease?
Eating lots of foods high in saturated fat and trans fat may contribute to heart disease. Eating foods high in fiber and low in saturated fats, trans fat, and cholesterol can help prevent high cholesterol. Limiting salt (sodium) in your diet can also lower your blood pressure.
What is the only diet to reverse heart disease?
What Are the Best Diets to Follow if You Have Developed Heart Disease? The Mediterranean diet and plant-based diets are highly effective at helping patients improve or reverse their heart disease. The Mediterranean diet incorporates a variety of vegetables, fruits, whole grains, nuts, and legumes.
What is the number one diet for a longer healthier life?
Certain eating patterns such as the Mediterranean Diet, healthy plant-based diets, or the Okinawan Diet, are rich in whole foods and have been linked to reduced disease risk and improved longevity.
What is the new Mediterranean diet?
This new model emphasizes plant-based foods, including fruits, vegetables, whole grains, legumes, and extra-virgin olive oil, at its foundation, reflecting their historical and scientific significance in the Mediterranean diet.
What is the number one food linked to dementia?
The most common food group linked to increased dementia risk is ultra-processed foods (UPFs), which include items like sugary drinks, packaged snacks, fried foods, fast food (burgers, pizza), processed meats (hot dogs, bacon, sausage), and sweets. These foods are typically high in sugar, unhealthy fats, and salt, and contain additives that may promote brain inflammation and cognitive decline, with studies showing a higher rate of cognitive decline in those who eat more UPFs.
What is the 2 2 2 rule for food?
The "2-2-2" food rule is a simple guideline for food safety and waste reduction: refrigerate leftovers within 2 hours, eat them within 2 days, or freeze them for up to 2 months to keep food safe and delicious, preventing bacterial growth in the temperature danger zone (40°F–140°F).
What is the one food you can live on forever?
What food can you survive on forever? No, it is not possible to survive on a single food forever without developing nutritional deficiencies. While some foods offer a broad range of nutrients, none provide all the essential macronutrients, vitamins, and minerals needed to sustain long-term health.
What is the miracle fruit that lowers cholesterol?
Yes, studies show miracle fruit (Synsepalum dulcificum) has cholesterol-lowering potential, particularly its seed extract containing triterpenoids, which reduced total cholesterol in hamsters, and leaf extracts containing flavonoids like quercitrin showing anti-hyperlipidemic activity, suggesting its active compounds can help manage high cholesterol alongside a healthy diet.
Should seniors avoid blueberries?
Blueberries are one of the healthiest fruits for you, especially as you age.
What is the healthiest fruit for the heart?
Berries (blueberries, strawberries), avocados, apples, citrus fruits (oranges), and pomegranates are excellent for heart health due to antioxidants, fiber, and healthy fats that lower cholesterol, reduce inflammation, and regulate blood pressure. Including a variety of these fruits, rich in nutrients and phytochemicals, supports cardiovascular function and reduces risk factors for heart disease.
What do cardiologists say not to eat?
That's not to say you can't enjoy these items occasionally as a treat, but they should not be a part of your regular diet.
- Red meat (including “the other white meat”) ...
- Bacon, hot dogs, and other processed meats. ...
- French fries and other fried foods. ...
- Sugary drinks and cereals. ...
- Potato chips and snack foods.
What's the worst thing you can do for your heart?
Not getting enough exercise
Not making time for exercise is one of the worst things you can do for your heart. According to the Centers for Disease Control and Prevention, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per week, but any movement can help.
What are four signs your heart is in trouble?
Shortness of breath can also be accompanied by swelling in the legs or ankles, fatigue, or difficulty lying flat without feeling breathless. If you notice any of these symptoms, it's important to consult a cardiologist for a thorough evaluation and diagnosis.