Other key factors in cardiometabolic death included low intake of nuts and seeds, seafood omega-3 fats, vegetables, fruits and whole grains, and high intake of processed meats (such as cold cuts) and sugar-sweetened beverages.
Each of these factors accounted for between 6 percent and 9 percent of deaths from heart disease, stroke and diabetes.
“Optimal” intake of foods and nutrients was based on levels associated with lower disease risk in studies and clinical trials. Micha cautioned that these levels are not conclusive. Optimal intake “could be modestly lower or higher,” she explained.
Low consumption of polyunsaturated fats (found in soybean, sunflower and corn oils) accounted for just over 2 percent of cardiometabolic deaths, according to the study. High consumption of unprocessed red meats (such as beef) was responsible for less than one half of 1 percent of these deaths, the analysis showed.
The take-home message: “Eat more of the good and less of the bad,” Micha said.
Vegetable intake, for example, was considered optimal at four servings per day. That would be roughly equivalent to 2 cups of cooked or 4 cups of raw veggies, she said.
Fruit intake was deemed optimal at three daily servings: “For example, one apple, one orange and half of an average-size banana,” she continued.
“And eat less salt, processed meats, and sugary-sweetened beverages,” she said.
The study also found that poor diet was associated with a larger proportion of deaths at younger versus older ages, among people with lower versus higher levels of education, and among minorities versus whites.