Heart Health

Heart health supports health span, brain health, and vitality. Here are a few suggestions.


Eating a plant-based diet at any age may lower cardiovascular risk. People can choose among plant foods that are as close to natural as possible, not highly processed. More plant foods mean less risk. The most dangerous plaques go away within weeks on a plant-based diet. Numerous studies have found plant-based diets, especially when rich in high quality plant foods such as whole grains, fruits, vegetables, and nuts, to be associated with lower risk of cardiovascular outcomes and intermediate risk factors.


Healthy lifestyle choices may reduce the risk of myocardial infarction by >80%, with nutrition playing a key role. Vegetarian dietary patterns reduce CVD mortality and the risk of coronary heart disease (CHD) by 40%. 

New Review Highlights Benefits of Plant-Based Diets for Heart Health

Kaiser suggests that a shift toward a plant-based diet may confer protective effects against atherosclerotic CAD by increasing endothelial protective factors in the circulation while reducing factors that are injurious to endothelial cells. Polyphenols derived from dietary plant intake have protective effects on vascular endothelial cells, possibly as antioxidants that prevent the oxidation of low-density lipoprotein.


This study of 25,206 men and 34,279 women aged 40-79 years showed that intakes of plant-based foods, particularly fruit intake, were associated with reduced mortality from CVD and all causes among Japanese men and women.


This study of 34,319 women (aged 49-83 years) showed that, over 12.9 years of follow-up, that total fruit and vegetable consumption was inversely associated with the rate of heart failure.


This meta-analysis of 47 prospective cohort studies involving 1,498,909 participants showed that those eating 800 grams per day of fruit and vegetable consumption had the lowest risk of CVD.


A study of 123,330 postmenopausal women showed that higher adherence to a plant-based diet was associated with a reduction in incident cardiovascular and coronary events, as well as heart failure.


The healthfulness of a plant-base diet was shown by a systematic review of 86 cross-sectional and 10 cohort prospective studies.


plant-based diet works via fiber to prevent heart disease.


A plant-based diet works via flavonoids to prevent heart disease.


A plant-base diet for less TMAO.

Fig 1


Foods that help unclog arteries.


A healthful plant-based diet can help prevent chronic obstructive pulmonary disease (COPD)


This study of 46,948 men from the Health Professionals Follow-up Study, 73,592 women from the Nurses’ Health Study, and 85,515 women from the Nurses’ Health Study II showed that COPD risk was 46% lower among participants with the highest quality plant-based diet.


This study of 73,228 female nurses from 1984 to 2000 and 47,026 men from 1986 to 1998 showed that high intakes of whole grains, polyunsaturated fatty acids, nuts, and long chain omega-3 fats and low intakes of red/processed meats, refined grains, and sugar sweetened drinks was associated with a lower risk of COPD in both women and men.


This study of 9701 participants showed that a high quality plant-base diet can help prevent COPD.



Saturated fat does not need to be demonized. Saturated fat from dairy is anti-inflammatory.


Dr. Peter Attia explains about cholesterol and lipoproteins.


Apob is a measure which tells us the concentration of lipoproteins in our blood. Apolipoprotein B but not LDL cholesterol Is associated With coronary artery calcification in Type 2 diabetic whites. ApoB is a more accurate marker of cardiovascular risk than LDL‐C or non–high‐density lipoprotein cholesterol. Higher ApoB shortens lifespan, increases risks of heart disease and stroke, and in multivariable analyses that account for LDL cholesterol, increases risk of diabetes.


You can underestimate or overestimate your risk of heart problems by looking only at LDL cholesterol. A better metric is Apob. Insulin resistance, high blood glucose, chronic inflammation, high blood pressure, and smoking can accelerate the accumulation of lipoproteins in the artery wall.


High levels of lipoprotein (a) increase your likelihood of having a heart attack, a stroke, and aortic stenosis, especially if you have familial hypercholesterolemia or signs of coronary heart disease. High levels of lipoprotein (a) increase your likelihood of having a heart attack, a stroke, and aortic stenosis, especially if you have familial hypercholesterolemia or signs of coronary heart disease.


Dr. Peter Attia argues, here, that APOB levels that are at all worrysome should be aggressively treated.

Dr. Brad Stanfied explains why APOB is such a threat.

This review of 87 nutritional studies showed that replacement of carbohydrate by MUFA, not SFA, decreased plasma apoB. Moreover, dietary enriching with n-3 fatty acids (FA) (from fish, psyllium, phytosterols or nuts also decreased plasma apoB, mostly in hyperlipidaemic subjects.

The 2021 ESC Guidelines on cardiovascular disease prevention emphasize the importance of a Mediterranean diet, not smoking, limit processed meat, limit alcohol, consumption of Ω-3 fats, weight loss, avoid/fix depression, the risk of air pollution, and aerobic and resistance exercise.


Food additive emulsifiers were individually associated with modest increases in cardiovascular disease (CVD) in a large French epidemiological cohort


CPR is only a bridge to when treatment is available, and may only be appropriate for young patients.


 Taurine produces endothelium-dependent and independent relaxant effects in isolated vascular tissue preparations. Oral administration of taurine also ameliorates impairment of vascular reactivity, intimal thickening, arteriosclerosis, endothelial apoptosis, oxidative stress and inflammation, associated primarily with diabetes and, to a lesser extent with obesity, hypertension and nicotine-induced vascular adverse events. In rat aortic vascular smooth muscle cells (VSMCs), taurine acts as an antiproliferative and antioxidant agent. In endothelial cells, taurine inhibits apoptosis, inflammation, oxidative stress and cell death while increasing NO generation. Oral taurine in hypertensive human patients alleviates the symptoms of hypertension and also reverses arterial stiffness and brachial artery reactivity in type 1 diabetic patients.

By Otto

I am a health enthusiast, engineer, and maker.