Heart-Healthy Diets: Key Trends & Recommendations for 2024

Popular Heart-Healthy Diets & Trends: 2024 Insights and Recommendations

Cardiovascular diseases (CVDs) are responsible for the majority of deaths globally, with almost 18 million lives lost each year. Research shows that making dietary changes and adopting a heart-healthy lifestyle can reduce the risk of developing CVDs.

This article will explore the latest trends and recommendations for heart-healthy diets 2024, including widespread food trends and their impact on cardiovascular health. From the Mediterranean diet to mindful eating, discover the best ways to improve heart health and reduce the risk of cardiovascular diseases.

Heart-Healthy Diet

A heart-healthy diet includes a high intake of fruits, vegetables, and whole grains while limiting saturated and trans fats, cholesterol, sodium, and sugar. It also emphasizes getting enough fiber, potassium, vitamins D and K, and moderating alcohol consumption.

If you want to eliminate your love handles or lower your blood pressure, these popular food trends can improve your heart health. It has been named the best overall diet and best heart-healthy diet for 2024 by U.S. News & World Report. It focuses on consuming various fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. A study published in the Mayo Clinic Proceedings found that middle-aged and older individuals who followed this diet had up to a 29% lower risk of cardiovascular disease mortality. To easily incorporate Mediterranean diet meals into your routine, try Modify Health, which has been named the best healthy meal delivery service for 2024 by U.S. News & World Report. They offer a variety of Mediterranean and heart-healthy options, as well as a 6-week Heart Friendly FIT Quickstart program with the support of a dietitian.

Dietary Approaches to Stop Hypertension

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, has gained popularity among celebrities like Jessica Simpson and Jennifer Hudson for its ability to lower high blood pressure. This diet is low in sugar, sodium (less than 2,300 mg per day), red meat and includes plenty of nutrient-rich foods such as fruits, vegetables, grains, legumes, nuts, and low-fat dairy. These nutrients are crucial in regulating blood pressure and maintaining heart health. If you’re short on time, consider using BistroMD, a meal delivery service that offers a “Heart Healthy Program” with meals containing less than 600mg of sodium and 3.5 grams or less of saturated fat per serving.

Vegan Diet

Studies have shown that adopting a vegetarian or vegan diet can improve cholesterol and fat levels and decrease the risk of heart attacks. Whole Foods’ ninth annual trend report predicts that plant-based foods will continue to be popular in 2024, focusing on using whole, unprocessed ingredients. Fermented foods and beverages, such as cheese, kimchi, kefir, sauerkraut, kombucha, tempeh, and yogurt, have been shown to have probiotic properties that can benefit heart health by lowering cholesterol and blood pressure. In the Cayman Islands, Saucha Conscious Foods offers a variety of fermented products, including kimchi, Powercraut, Red Craut, sourdough bread, and kombucha in unique flavors.

Mushrooms

Mushrooms have been identified as a trendy ingredient for 2024 by Whole Foods and Resy, a restaurant booking platform. Not only are mushrooms delicious, but they also have numerous benefits for heart health. They are a rich source of ergothioneine, an antioxidant that has been linked to lower triglyceride levels and prevention of arterial plaque formation, a major factor in heart disease. Mushrooms also contain vitamin D and beta-glucan, a soluble fiber that can help lower cholesterol levels. Whole Foods recommends using small organic Blue Oyster Mushrooms in your cooking.

Mindful Eating

Practicing mindful eating, which involves being fully present and aware while eating, has improved self-awareness and adherence to a heart-healthy diet in individuals with high blood pressure. A study conducted by Brown University found that incorporating mindfulness techniques, such as meditation and yoga, into a program focused on reducing blood pressure can also positively impact dietary behaviors.

Ultra-processed Foods

Ultra-processed foods, which are high in unhealthy additives and preservatives, have been linked to various health issues, including cardiovascular diseases. Global Market Intelligence and Research Agency, Mintel, predicts that restaurants will start prioritizing menus with nutritious, whole foods in response to consumers seeking healthier options. As heart disease remains the leading cause of death globally, consumers are becoming more health-conscious and are looking for transparency from food manufacturers and retailers. This includes an emphasis on eating processed foods, added sugars, and sodium.

Source:

Daphne Ewing-Chow (2024). Here Are The New Heart Healthy Food Trends. Forbes