Cardiovascular diseases are those that affect the heart and blood vessels. Coronary heart disease and stroke are cardiovascular diseases and the number 1 and number 3 killers of Americans. A heart-healthy diet is one of the lifestyle factors that can help lower risk of developing cardiovascular disease. Research indicates that vegetables and fruits can play a significant role in a heart-healthy diet. The 2006 American Heart Association’s Diet and Lifestyle Recommendations for Cardiovascular Disease state: “Consume a diet rich in vegetables and fruits” as a key lifestyle practice to reduce the risk for heart disease and stroke. Other recommendations include achieving a healthy body weight by balancing calories and physical activity; consuming whole grain, high fiber foods; choosing and preparing foods with little or no salt; limiting intake of saturated fat, trans fat and cholesterol; minimizing intake of beverages and foods with added sugars; and drinking alcohol only in moderation if you drink .¹

In addition, the panel of experts that reviewed the evidence on the health benefits of vegetables and fruits for the 2005 Dietary Guidelines for Americans concluded that “Increased vegetable and fruit intake is associated with a reduced risk of stroke and perhaps other cardiovascular diseases.” Although the exact mechanism is not yet fully understood, scientists believe many factors may contribute to the cardiovascular benefits of vegetables and fruits.

The experts point out that vegetables provide nutrients such as potassium, folate, fiber and other plant substances (phyto-chemicals), which may directly reduce the risk of cardiovascular disease or improve important risk factors such as high blood pressure, high blood cholesterol, and diabetes. They also noted that clinical trials testing the effects of increased intake of vegetables and fruits have found they lower blood pressure, a major risk factor for stroke and heart disease. One of the most important clinical developments to benefit diet and blood pressure is the DASH diet, the Dietary Approaches to Stop Hypertension eating plan.

The DASH Eating Plan

The DASH plan is an example of a heart-healthy diet rich in vegetables and fruits, low-fat dairy products, and high in potassium. It also includes whole-grain products, fish, poultry, and nuts, and reduces the intake of red meat, sweets, and sugar-containing beverages. It is low in total fat, saturated fat, and cholesterol and reduces the amount of sodium in the diet. DASH has been clinically proven to significantly reduce blood pressure, a major risk factor for heart disease and stroke. It includes 1½ - 3 cups (3-6 servings) of vegetables and 2-3 cups (4-6 servings) of fruits daily depending upon the calorie level of an individual’s diet. That is approximately 3 1/2 cups of vegetables and fruit at the 1,600 calorie level (i.e. for a woman over 50) and 6 cups of vegetables and fruit at 3,100 calories per day (i.e. for an active man under 50).

Vegetables and Potassium

So what do researchers think are the primary, beneficial factors of adding vegetables to our diet to help reduce the risk of heart disease and stroke? For one thing, it increases your intake of potassium. Scientists believe this is one of the most important benefits of the DASH diet. Many vegetables, including those that are canned or found in soups and drinks, are important sources of potassium. Good sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas. These are a wonderful variety of vegetables we can select from every day that not only taste great, but also are linked to positive benefits.

¹Lichtenstein AH, et al. Diet and Lifestyle Recommendation Revision 2006. A Scientific Statement from the American Heart Association Nutrition Committee. Circulation 2006;114:82-96. http://circ.aha.journals.org