Eat These Plant-Based Foods To Lower Heart Disease Risk, Study Says

You know fish is heart-healthy because it contains omega-3 fatty acids, which have been found to lower cholesterol. A common misconception is that eating salmon and other seafood is the only way to get omega-3s, but new research reveals that loading up on plant-based sources of this essential nutrient can benefit heart health and reduce the risk of fatal heart disease by up to 20 percent.

The research, a review of previous studies, found that the major plant-based version of the nutrient, alpha-linolenic acid (ALA), can benefit heart health and reduce the risk of heart disease for those who don’t eat seafood. ALA is found in several plant-based foods including walnuts, chia seeds, and flaxseeds.

The report, published in Advances in Nutrition, researched the ALA content of plant-based foods to compare the effects to traditional sources of omega-3s. The researchers found that the ALA was associated with a 10 percent lower risk of cardiovascular disease and a 20 percent reduced risk of fatal heart disease. The study emphasizes that people can easily substitute traditional sources of omega-3s for ALA-rich foods to maintain heart health within their diet.

“When people with low levels of omega-3s in their diet ate ALA, they saw a benefit in terms of cardiovascular health," Assistant Teaching Professor of Nutrition at Penn State Jennifer Fleming said. "But when people with high levels of omega-3s from other sources ate more ALA, they also saw a benefit. It could be that ALA works synergistically with other omega-3s."

The research also noted that people can find the omega-3 ALA in a wide variety of foods. By reducing seafood consumption, people could add vegetables, fruits, and whole grains into their diet to maintain healthy levels of the ALA. It's important to note that the California Walnut Commission helped to support this research, but there are other great plant-based sources of omega-3s beyond walnuts.

"People may not want to eat seafood for a variety of reasons, but it's still important for them to consume omega-3s to reduce the risk of heart disease and to promote overall health,"  Evan Pugh University Professor of Nutritional Sciences at Penn State Penny Kris-Etherton said. "Plant-based ALA in the form of walnuts or flaxseeds can also provide these benefits, especially when incorporated into a healthy diet rich in fruits, vegetables, and whole grains."

Previous research regarding the heart health benefits of omega-3 largely depended on seafood-based sources. The team of researchers says this research is unique because it is one of the first studies that exclusively examines plant-derived ALAs. To conduct the research, the team examined the data from previously studied to evaluate the extent of ALA’s effects on the heart. The study revealed that people who consumed ALA developed fewer heart disease risk factors including inflammation and high blood pressure.

"With the advent of precision nutrition and personalized medicine, we are more aware than ever of the need to identify and target individuals who might get the largest benefit from increasing their consumption of ALA-rich foods," said the study's lead author, adding: "Paying close attention to the amount of ALA in the blood and how it affects heart health could help in this effort."

The study analyzed previous studies that had looked at eating habits via both self-reported information and biomarkers – a method of measuring ALA levels in the blood. The study found that higher ALA levels correlated with lower levels of atherogenic lipids and lipoproteins – both often associated with a higher risk for heart health. Emeritus Investigator at Institut d'Investigacions Biomèdiques August Pi Sunyer Emilio Ros explained how this could prove ALA’s beneficial impact on heart health.

"We were able to find evidence supporting current dietary guidelines that ALA should provide about 0.6%-1% of total energy in a day, which is about 1.1 grams a day for women and 1.6 grams a day for men," Ros said, "and can be incorporated into the diet with foods such as walnuts, flaxseeds, and cooking oils such as canola and soybean oils.

A previous study published in the Journal of the American College of Cardiology claimed that consuming foods high in omega 3s could help heart patients live at least three years longer. The study specifically considered ALA omega-3s in comparison to the marine-based version to find that both sources would help lower adverse symptoms following the development of heart disease.

But beyond heart health, omega 3s can help with much more than just anxiety. A study found that a shortage of omega 3s could worsen symptoms of depression, anxiety, lack of focus, and more.

Add chia seeds, hemp seeds and flaxseeds to smoothies or oatmeal and snack on walnuts to get omega-3s into your diet from healthy plant-based sources for optimal heart health, study finds.

For more expert and research-backed health news, visit The Beet's Health & Nutrition content. 

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.