top of page

Unlock Your Heart's Potential: The Ultimate Ranking of 25+ Superfoods


Dr. Baker (ND) summarized 25+ foods and their impact on cardiovascular risk (heart-health) using data from over 350 studies, dozens of countries across the world and over 14 million patients. We will explain what this chart means down below.


Foods that Affect Cardiovascular Disease (CVD) Risk

Have you ever asked yourself: what foods should I focus on first for improving my heart health? Do I need to try to add everything, or just focus on the foods with the strongest impact to heart health? Should I avoid all foods that may impact cardiovascular health or perhaps just use moderation? By seeing foods side by side and how they impact heart health, we can better decide what foods make the biggest difference.


Role of Blood Pressure

Coffee may increase blood pressure, but perhaps the benefits outweigh the risks. Despite a small increase in blood pressure after drinking coffee, a 2013 study by the American Heart Association found that a modest amount of coffee appears to help reduce a person’s overall risk of cardiovascular disease by 15%.[1]


Health can be a bit of a paradox and may not make much sense at first, but once we begin to look at the overall data, the picture becomes much clearer. We can worry all we want about whether something affects blood pressure and/or cholesterol, but what truly matters in the end is whether patients are living longer with fewer heart attacks.


Dose Matters

Anything can be overdone and the 2013 study above that found that coffee can help reduce a person’s risk also found that nearly all the benefit to heart health was erased at higher daily doses of coffee.


What to Focus On

Instead of putting all of the focus on blood pressure and cholesterol, this article focuses on the actual number of patients who developed cardiovascular disease or did not, how many heart attacks and how long patients lived for. Many experts agree that these outcomes ultimately matter the most. Sometimes there is a tendency for one therapy or food to worsen one thing, such as blood pressure, but improve a more important health outcome - such as number of heart attacks and overall longevity.


What Does this Chart Mean?

This chart focuses on rates of cardiovascular disease (CVD), serious cardiovascular events and overall longevity related to cardiovascular health. When we say fish reduces risk of CVD by about 10%, we are saying there were 10% less cases of CVD in those who ate more fish in the study.


Why Reduce CVD Risk if I Already Have CVD?

Generally data has found that most of the factors that increase the risk of CVD in the first place continue to impact cardiovascular health further, even after someone has been diagnosed with CVD.


Conclusion


Keep in mind nutrition recommendations are individualized, these foods may not have the same benefit for every person. When you book in for a visit, we assess what is best for you based on your health history. Cardiovascular health recommendations tend to be more complex than a one-size-fits-all approach. Our clinic also offers lab testing to measure a person’s level of different vitamins, minerals, and hormones. Studies have found that low levels of any of these can significantly impact a person’s risk of developing cardiovascular disease. Instead of overhauling the entire diet, we can tailor your plan by using foods, botanicals, and/or natural health products that address specific deficiencies that impact heart health.


This post is not a replacement for personalized medical advice. We recommend consulting a healthcare professional to create a heart health plan tailored to your unique needs and preferences.


References

  1. Long-Term Coffee Consumption and Risk of Cardiovascular Disease A Systematic Review and a Dose–Response Meta-Analysis of Prospective Cohort Studies Ming Ding, Shilpa N. Bhupathiraju, Ambika Satija, Rob M. van Dam and Frank B. Hu Originally published7 Nov 2013 https://doi.org/10.1161/CIRCULATIONAHA.113.005925 Circulation. 2014;129:643–659

  2. https://www.mdpi.com/2072-6643/13/8/2560

  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  4. https://pubmed.ncbi.nlm.nih.gov/27301975/

  5. https://www.ahajournals.org/doi/10.1161/JAHA.121.024014

  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  8. https://doi.org/10.1161/circulationaha.113.005925

  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  10. https://pubmed.ncbi.nlm.nih.gov/31970674/

  11. https://www.bmj.com/content/370/bmj.m2412

  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  13. https://www.sciencedirect.com/science/article/pii/S2161831323013285

  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  16. https://pubmed.ncbi.nlm.nih.gov/32073596/

  17. https://www.nmcd-journal.com/article/S0939-4753(22)00418-5/fulltext

  18. https://pubmed.ncbi.nlm.nih.gov/25073782/

  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  20. https://pubmed.ncbi.nlm.nih.gov/25073782/

  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  22. https://pubmed.ncbi.nlm.nih.gov/37968628/

  23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  24. https://pubmed.ncbi.nlm.nih.gov/30061161/

  25. https://pubmed.ncbi.nlm.nih.gov/27355649/

  26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837313/

  27. https://pubmed.ncbi.nlm.nih.gov/35396834/

  28. https://pubmed.ncbi.nlm.nih.gov/26143683

  29. https://www.sciencedirect.com/science/article/pii/S1050173822001116

  30. https://pubmed.ncbi.nlm.nih.gov/36296910/

  31. https://doi.org/10.1136/bmj.l6204

  32. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-024-00926-4#:~:text=Consistent%20with%20our%20findings%2C%20a,stroke%2C%20respectively%20%5B42%5D.

  33. https://pubmed.ncbi.nlm.nih.gov/26143683/

  34. https://heart.bmj.com/content/107/19/1567

  35. https://www.sciencedirect.com/science/article/pii/S0002916523273499#:~:text=One%2Dserving%20of%20nuts%20per,%2C%200.91)%2C%20respectively%5D

42 views

Recent Posts

See All

Comentários


bottom of page