Know Your Risk Before It Strikes
Your arteries could be hiding early disease. Find out today.
Eating the right foods for heart and brain health can transform your well-being. Nutrient-rich choices like leafy greens, berries, nuts, and fatty fish support circulation, reduce inflammation, and promote overall cardiometabolic wellness.
A balanced, unprocessed diet helps protect your heart while keeping your mind sharp and resilient.
“Let food be thy medicine,” wrote Hippocrates centuries ago. But which foods should you choose to protect the health of your heart, brain and arteries and which ones should you avoid? In 2017, an analysis of American dietary patterns linked eating suboptimal amounts of ten foods and nutrients too much of some and not enough of others to nearly half of deaths from a cardiometabolic disease (CMD), such as heart disease, stroke or type 2 diabetes.
Conversely, people who ate the recommended amounts of the ten foods had the lowest risk for CMD, according to the study, which was published in Journal of the American Medical Association (JAMA). Since then, however, new studies have yielded sometimes contradictory findings about these foods, leaving Americans confused about the best and worst dietary choices. Here’s a look at the latest nutritional wisdom about these foods and how to optimize your diet for cardiometabolic wellness.
Eat More of These Five Foods
Nuts
People who eat nuts regularly have a lower risk for developing heart disease or experiencing cardiovascular (CV) events, such as heart attacks and strokes, compared to those who rarely or never eat nuts, according to a study of more than 210,000 men and women. Although the tasty treats are high in calories, they can also help people avoid long-term weight gain or obesity, other research shows. Moreover, eating almonds or hazelnuts may raise HDL “good” cholesterol, while pistachios help lower triglycerides. The BaleDoneen Method recommends eating a palmful of nuts daily, preferably tree nuts with skins, such as almonds, walnuts, hazelnuts and pistachios.
Fish
The omega-3 fatty acids in seafood have a wide range of cardiovascular benefits, including helping prevent stroke,heart disease, heart failure and sudden cardiac death; reducing triglycerides, blood pressure and chronic inflammation; and improving insulin sensitivity. The best sources of omega-3s are oily fish, such as salmon, herring, sardines, tuna and lake trout. The American Heart Association (AHA) recommends eating at least two 3½-ounce servings of non-fried fish per week.
Fresh vegetables
A diet high in these nutritional powerhouses could add years to your life. A new study presented at the Nutrition 2019, the annual meeting of the American Society for Nutrition, suggests that globally, low intake of vegetables is the culprit in more than 800,000 deaths from heart disease — and about 200,000 deaths from stroke — per year. The USDA advises eating two to three cups of veggies daily. Yet only one in ten adults consumes the recommended amount. An easy way to meet your goal is to fill half of your plate with vegetables and fruit. For optimal CV benefits, the BaleDoneen Method suggests “eating the rainbow” of colorful produce.
Fresh fruit
Do people who eat a lot of veggies, such as the Chinese, get any extra cardiometabolic benefits from eating fresh fruit? A study of more than 510,000 adults in China, where fresh fruit intake is very low, found that those who ate it daily had 36 percent lower risk for heart attack and stroke than those who ate no fresh fruit. Another recent study found that people who ate higher amounts of fresh fruit had a lower risk for diabetes. Among those who were already diabetic, the study also reported reduced rates of diabetes-related deaths and other complications in those who ate more fruit. As we recently reported, fresh fruit also lowers blood pressure and helps prevent obesity. Fruits with proven CV benefits include blueberries, apples, tomatoes and pears.
Whole grains/High-fiber foods
People who eat the most fiber (found in whole grains, fruit and veggies) have a 56 to 59 percent lower risk of dying from cardiovascular disease (CVD), infectious diseases or respiratory disorders, according to a study of nearly 400,000 people ages 50 and older. An even larger study found that for each extra 10 grams of fiber people ate daily, their risk for death from any cause fell by 10 percent. The USDA recommends eating 14 grams of fiber for every 1,000 calories adults consume daily (about 25 grams a day for women and 38 grams daily for men).
Eat Less of These Five Foods
Salt
The AHA recommends a limit of no more than 2,300 mg. per day of sodium and ideal limit of no more than 1,500 mg. for most adults. Cut back on the “Salty Six:” bread and rolls, pizza, sandwiches, cold cuts and cured meats, soup and burritos and tacos, all of which typically contain high levels of sodium. Limiting or avoiding packaged, processed foods, which are typically high in salt, may lower your blood pressure or help you avoid hypertension in the first place, the AHA reports.
Processed meats
People who eat the most processed meat such as bacon, beef jerky, salami and other deli meats — have a higher risk for CVD. A study published in JAMA linked processed meat consumption to 57,766 deaths from CMD in 2012. What’s more, eating as little as one hot dog or a few strips of bacon daily raises colon cancer risk by 20 percent, according to a new study published in International Journal of Epidemiology (IJE). Processed meat has also been tied to increased risk for cancers of the breast, pancreas and prostate.
Sugar-sweetened beverages
Consuming just one or two sugar-sweetened beverages daily – such as energy drinks, fruit drinks, soda or coffee drinks – raises risk for a heart attack or dying from CVD by 35 percent, diabetes risk by 26 percent and stroke risk by 16 percent, according to a recent Harvard study. Sweet drinks have been called “liquid candy” and rank as the top source of added sugar in the U.S. diet. Quench your thirst with plain or sparkling water flavored with a spritz of lemon or lime or try our refreshing fruit and herb infused water recipes.
Red meat
Recently, conflicting studies have stirred debate about the effects of red meat. In the IJE study discussed above, eating 2½ ounces or more of red meat per day raised colon cancer risk by 20 percent. However, controversial new “guidelines” published in Annals of Internal Medicine in November contend there is not enough scientific proof of harm to tell people to cut back on red meat. This paper by a panel of nutritionists contradicts the federal government’s Dietary Guidelines for Americans, recommendations from the World Health Organization and other medical groups, and numerous studies pointing to the health benefits of eating less meat and more plant foods. The BaleDoneen Method joins these authorities in continuing to advise patients to limit red meat. Healthy sources of protein include seafood, legumes (beans and peas), nuts, oats and low-fat dairy products, while leafy, green vegetables are an excellent source of iron.
Saturated fat
For 50 years, saturated fats were demonized as the No. 1 dietary culprit for arterial disease. Two major studies report that the effect of cutting down on saturated fats depends on how you replace them. Swapping them with healthy fats (such as those found in oily fish, olive oil, most nuts and avocados) or high-fiber carbs (such as whole grains) may benefit heart health, while replacing saturated fat with refined carbs (such as baked goods or sweets) is likely to do the opposite. In fact, as we recently reported, sugar is actually worse for heart health than saturated fats.
What’s the Best Diet to Protect Cardiometabolic Health?
Rather than advise a one-size-fits-all diet based on the average results from large studies, the BaleDoneen Method recommends a diet based on your DNA. We use genetic tests to identify the optimal eating plan for each patient. Ask your healthcare provider for more info on the two genetic tests discussed below. Using them to guide your dietary choices can help you lower your risk for heart attacks, strokes and diabetes:
Apo E genotype
This test analyzes your Apolipoprotein E (Apo E) genotype, which influences both your lifetime risk for heart disease and the best diet to avoid it. The results can be used to determine the optimal amount of fat in your diet and whether you should limit or avoid alcohol. A diet based on your Apo E genotype fights the leading risk for heart attack and a major risk for stroke: abnormal lipid levels. Studies show that eating the right foods for your Apo E genotype raises levels of HDL (good) cholesterol and lower levels of LDL (bad) cholesterol and triglycerides.
Haptoglobin genotype
If you have type 2 diabetes, this test can reveal if you have a genotype that quintuples risk for heart disease — and guide precision-medicine treatments to almost eliminate this risk, a peer-reviewed recent BaleDoneen study reported. If you are not diabetic, you can learn if you have a genotype linked to increased risk for intestinal, autoimmune and inflammatory disorders and if you’d benefit from a gluten-free diet and probiotics.
Nourishing Your Heart and Brain Through Food
Beyond genetic insights, research continues to reveal the extraordinary power of nutrition to protect both heart and brain health. The foods you choose today directly influence how well your arteries function, how efficiently your brain cells communicate, and how resilient your body remains against chronic inflammation and disease.
A diet rich in natural, unprocessed ingredients remains one of the most effective ways to strengthen your cardiovascular system while supporting memory, focus, and overall cognitive vitality.
Foods That Benefit Both Heart and Brain
Certain foods work in harmony to benefit both your heart and brain. Leafy greens such as spinach, kale, and arugula supply nitrates that improve blood flow to vital organs while providing antioxidants that protect against cell damage.
Berries like blueberries and strawberries help lower blood pressure, improve insulin response, and preserve brain function as you age.
Fatty fish including salmon and sardines provide omega-3 fatty acids that support healthy brain signaling and reduce the risk of heart rhythm problems, high triglycerides, and inflammation.
Walnuts and almonds offer similar benefits by supplying healthy fats and vitamin E, which reduce oxidative stress a factor that affects both heart disease and cognitive decline.
Building a Diet for Heart Health and Sharper Memory
Creating a sustainable diet for heart health does not mean eliminating entire food groups. Focus on balance. Combine lean proteins, whole grains, and colorful produce with moderate amounts of healthy fats to nourish the brain while stabilizing cholesterol and blood sugar levels.
The Mediterranean-style approach, which emphasizes olive oil, legumes, fish, nuts, and fresh vegetables, is strongly linked to improved cardiovascular outcomes and slower cognitive aging.
Practical Tips for Heart-Friendly Eating
For food for heart patients, small and consistent changes make the biggest difference. Replace refined carbohydrates with fiber-rich whole grains.
Choose plant-based proteins like lentils or tofu a few times each week. Season meals with herbs instead of salt and drink plenty of water to maintain circulation and brain performance.
Brain Foods for Memory and Long-Term Clarity
When it comes to the healthiest foods for your brain, research often points to those high in polyphenols and omega-3s.
- Berries, pomegranates, and dark chocolate can improve memory and protect neurons.
- Avocados and olive oil support blood flow to the brain.
- Choline-rich foods such as eggs and soybeans promote neurotransmitter production, which helps with learning and recall.
Avoiding Harmful Foods
Avoiding excess sugar and trans fats is just as important. Diets heavy in processed foods can cause inflammation in both blood vessels and brain tissue, raising the risk for heart disease and cognitive decline.
In contrast, heart-healthy foods that are rich in antioxidants and unsaturated fats help keep arteries flexible and the mind alert.
The Takeaway
A thoughtful and personalized eating plan that combines nutrient-dense, heart- and brain-friendly foods can transform long-term health.
The same foods that strengthen the arteries also enhance mental clarity and emotional balance. Caring for the heart means caring for the brain as well.
FAQs
How do I make my brain stronger?
Eat nutrient-rich foods such as berries, leafy greens, fatty fish, nuts, and olive oil. Stay active, manage stress, and sleep well to keep your brain healthy and alert.
What foods make your heart stronger?
Foods high in omega-3s, fiber, and antioxidants like salmon, walnuts, oats, berries, and leafy greens help lower cholesterol, reduce inflammation, and improve blood flow.
What is the best diet for brain and heart health?
The Mediterranean-style diet that includes vegetables, whole grains, legumes, fish, nuts, and healthy fats supports cardiovascular health while improving memory and focus.
How to activate 100 percent brain power?
There is no way to use 100 percent of your brain, but you can optimize brain function through balanced nutrition, hydration, regular exercise, and continuous learning.
Resources
http://pubmed.ncbi.nlm.nih.gov/38068771/
About the Author: Ed Price
