A study by Canadian researchers from McMaster University and the Hamilton Health Institute at the Public Health Research Institute found that insufficient intake of six key foods is associated with a higher risk of cardiovascular disease in adults.
Consuming fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products is key to reducing the risk of cardiovascular disease, including heart attacks and strokes. The study also showed that a healthy diet can be achieved in a variety of ways, such as including moderate amounts of whole grains or unprocessed meats.
Previous and similar studies have focused on Western countries and diets that have unhealthy, ultra-processed foods were combined with foods rich in nutrients. This study was global in scope and focused on foods commonly considered to be beneficial to health.
Researchers derived a dietary estimate from the current large-scale global study and then replicated it in five independent studies to measure health outcomes in different regions of the world and in people with and without pre-existing cardiovascular disease.
Scientists emphasize that a moderate amount of fish and whole-fat dairy products is associated with a lower risk of cardiovascular disease and mortality. The same health outcomes can be achieved with a moderate intake of grains and meats, as long as they are unrefined whole grains and unprocessed meats.
Researchers recommend an average daily intake of: fruit, two to three servings; vegetables — two to three servings; nuts — one serving, dairy products — two servings. It is also recommended to add three to four weekly servings of legumes and two to three weekly servings of fish to the diet. Possible substitutes included one serving per day of whole grains and one serving per day of unprocessed red meat or poultry.