Eating healthy: how fruit, veg, nuts, fish, and full-fat dairy lower risk of disease

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The researchers leveraged the findings of the global Prospective Urban and Rural Epidemiological (PURE) study conducted by PHRI to create a "dietary health index" for people living in different regions worldwide.

The study stands out due to its unique approach of incorporating protective health foods and foods typically considered harmful, such as processed ones.

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The researchers concluded that regardless of processed food intake, eating more fruits, vegetables, legumes, nuts, fish, and full-fat dairy products helps to reduce the risk of cardiovascular diseases, like strokes and heart attacks.

Cultivating Healthy Eating Habits

From the insights of the PURE Healthy Diet Score study, researchers recommend consuming:

• 2-3 servings of fruit per day,
• 2-3 servings of vegetables per day,
• 1 serving of nuts per day,
• 2 servings of dairy per day,
• 3-4 servings of legumes per week,
• 2-3 servings of fish per week.

Calorie-dense foods like protein, nuts, and dairy require careful portion control. If in doubt, refer to the nutritional labels on food packaging or look up the correct serving size.

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Embracing Variety

Dietitians recommend the consumption of a variety of proteins for optimal heart health.

"Chicken, pork, eggs, beef, and dairy dominate our protein diet. While these options are all right, they contain more saturated fats and lack some unique and beneficial compounds in nuts, legumes, fish, and soy. All these food groups bear unique properties essential for heart health," Andy De Santis told Healthline.

You can follow a heart-friendly diet in many different ways - ideally, choosing the manner that involves the most minor deprivation.

As our affinity for the taste of certain foods increases, we'll be more inclined to maintain their presence in our diet over the long term. Minor dietary adjustments can help sustain new eating habits and promote overall health.