Building a Heart Disease Prevention Diet

Heart-healthy foods including fresh vegetables and fruit on a wooden heart surrounded by a stethoscope.

Since February is Heart Health Month I am devoting all the articles this month to heart disease prevention measures starting in childhood. Most of the articles are previous articles with updated revisions.

According to a recent survey in US News and World Report, use of the "Food as Medicine" approach was one of the top health trends for 2026. My goal has been to use "Food as Preventive Medicine" to prevent disease development, so treatment isn't required. That can be accomplished with heart disease.

Did you know that heart disease begins long before adulthood? Dietary factors are major contributors toward one developing heart disease or not. Genetic factors also play a role, but even these can sometimes be influenced by diet.

Heart disease prevention through nutrition is well-researched. Scientific evidence shows that a healthy diet is the most preventative factor for cardiovascular disease. I will outline the research in this first article, then review the American Academy of Pediatrics and the American Heart Association recommendations in next week’s blog. Dietary measures to prevent this worldwide leading cause of death are included. Starting these steps early in life could eradicate the bulk of heart disease within a single generation.

Let’s start with what we know based on the research.

1. Atherosclerosis begins in childhood. Plaque formation in the blood vessels can develop as early as age ten to teens. Plaque formation is the first step in atherosclerosis development. This ultimately leads to heart disease, stroke, kidney disease, high blood pressure, and peripheral artery disease.

2. The top three contributors to the development of heart disease are

   • unhealthy diets

   • high blood pressure

   • high cholesterol.

3. Diets high in saturated fats (primarily from animal products and processed foods), trans fats, and cholesterol have been attributed to heart disease.

4. Diets high in salt intake can lead to high blood pressure.

5. Obesity increases the risk for heart disease, leading to

   1. high triglycerides,

   2. high blood pressure,

   3. insulin resistance

   4. type 2 diabetes.

6. Those with type 2 diabetes are at greater risk of death from heart disease than those without diabetes.

7. High sugar intake leads to high triglycerides, which leads to atherosclerosis.

8. Lack of physical exercise increases the risk of heart disease, high blood pressure, obesity, type 2 diabetes, and high cholesterol. Regular exercise can lower this risk.

9. Tobacco use significantly increases the risk of vascular disease, heart disease, and heart attacks.

10. Unsaturated fats are protective against heart disease. Unsaturated fats include

monounsaturated fatty acids (MUFAs), polyunsaturated fats (PUFAs), and omega-3 fatty acids.

11. Atherosclerosis and heart disease development is an inflammatory process that has a dietary basis and can be modified with diet.

12. Diet can affect the health of the gut microbiota, which may be involved in the development of cardiovascular disease.

We can control these factors to a large degree. There are other factors beyond our control, but much of heart disease can be prevented with a healthy lifestyle and especially with a healthy diet. The typical Western diet is considered pro-inflammatory, while a diet rich in fruit, vegetables, legumes, nuts, and whole grains is considered anti-inflammatory. The Mediterranean diet ranks as one of the most heart-healthy diets available.

Mediterranean diet components including vegetables, fruit, seafood, olive oil, nuts, and grains.

The Mediterranean Diet improves blood pressure, lipids, body weight, glucose metabolism, and the gut microbiome. This diet once again topped the charts as healthiest diet overall, and best diet for diabetes, gut health, mental health, and heart health. The heart-healthy effects are due to antioxidants, vitamins and minerals, polyphenols, fiber, PUFAS, MUFAs, and omega-3 fatty acids. In addition, it is a diet that inherently is low in sugar, salt, saturated fats, processed and red meats, and ultra-processed foods. (See previous post https://www.feedfuturehealth.com/post/the-mediterranean-diet-for-children

The DASH diet is very similar to the Mediterranean diet, but is more restrictive of salt intake, and is effective in lowering blood pressure, improving body weight, blood sugar, lipids, and the gut microbiome. The DASH and Mediterranean diets are currently the best heart-healthy diets.

Research has shown that both these diets can lower the amount of inflammatory markers in the blood that lead to cardiovascular disease. These diets have a protective effect against the development of heart disease.

Next week’s article will provide further dietary advice and specific recommendations for improving heart health and preventing heart disease.

You can start protecting your child now against heart disease, so they won’t suffer decades later.