The other study included more than 123,000 participants in the Women’s Health Initiative. This is a long-term U.S. study looking at prevention and early detection of serious health conditions in postmenopausal women.
The women in this new analysis enrolled in the study between 1993 and 1998 when they were between ages 50 to 79 (average age 62) and did not have cardiovascular disease. They were followed until 2017 to see if the so-called Portfolio Diet reduced their risk of heart problems.
The Portfolio Diet includes nuts; plant protein from soy, beans or tofu; viscous soluble fiber from oats, barley, okra, eggplant, oranges, apples and berries; and plant sterols from enriched foods and monounsaturated fats found in olive and canola oil and avocados. Intake of saturated fats and dietary cholesterol is limited.
Women who followed the Portfolio Diet most closely were 11 percent less likely to develop any type of cardiovascular disease, 14 percent less likely to develop coronary heart disease and 17 percent less likely to develop heart failure, compared to those who followed the diet less frequently, the researchers found.
“These results present an important opportunity, as there is still room for people to incorporate more cholesterol-lowering plant foods into their diets,” Dr. John Sievenpiper, an associate professor of nutritional sciences and medicine at the University of Toronto, in Canada says.
“With even greater adherence to the Portfolio dietary pattern, one would expect an association with even less cardiovascular events, perhaps as much as cholesterol-lowering medications. Still, an 11 percent reduction is clinically meaningful and would meet anyone’s minimum threshold for a benefit. The results indicate the Portfolio Diet yields heart-health benefits,” Sievenpiper adds.
Eating More Fruits and Vegetables
If you are struggling with ways to incorporate more fruits and vegetables into your diet, try these tips, according to the American Cancer Society:
- At each meal, fill at least half of your plate with fruits and vegetables
- Layer lettuce, tomatoes, beans, onions, and other vegetables on sandwiches and wraps
- Add tomato sauce and extra vegetables to pastas and vegetable soups
- Choose a vegetarian dish when eating out
- Challenge yourself to try new vegetables from the produce aisle, frozen foods section, or your local farmer’s market
- Keep dried fruits in your desk drawer and glove compartment (but watch the sugar content!)
- Keep a bowl full of fresh veggies and fruits on your kitchen counter for quick snacking
- If you’re short on time, look for pre-washed, pre-cut vegetables, such as baby carrots and broccoli florets, at the grocery store