Canadian researchers have found that not eating enough of six key foods increases the risk of heart disease and stroke.
Those key foods are fruit, vegetables, legumes, nuts, fish, and whole-fat dairy products.
The study also found that a healthy diet can be achieved in various ways, including consuming moderate amounts of whole grains or unprocessed meats.
Previous and similar research has focused on Western countries and diets that combined harmful, ultra-processed foods with nutrient-dense foods. This research was global in scope and focused on foods commonly considered to be healthy.
The study analysed data from 245,000 people in 80 countries – and the findings were consistent. Eating more fruit, vegetables, nuts, legumes, fish, and whole-fat dairy was associated with lower cardiovascular disease and mortality in all world regions, especially in lower-income countries where consumption of these foods is low.
Researchers caution, however, that even natural “protective” foods as well as more fatty foods should be consumed in moderation.
The research informed the development of the PURE Healthy Diet Score, which recommends an average daily intake of:
Two to three servings of fruit.
Two to three servings of vegetables.
One serving of nuts.
Two servings of dairy.
The score also includes three to four weekly servings of legumes and two to three weekly servings of fish.
Substitutes include a serving of whole grains and unprocessed red meat or poultry daily.
Four or five daily servings of fruit/vegetables combined. Examples of a serving are one medium apple or banana, one cup leafy greens, or a half cup of other vegetables.
Three or four weekly servings of legumes, where a serving is a half-cup of beans or lentils.
Seven weekly servings of nuts, where a serving is about 30 grams (an ounce) of tree nuts or peanuts.
Two or three weekly 85-gram servings of cooked fish.
14 weekly servings of dairy products, such as a cup of milk or yoghurt or 40 grams of cheese.
Optional one daily serving of whole grains, which is a single slice of bread or ½ cup of cooked rice, barley, or quinoa.
Optional one daily serving of unprocessed meats, for example 85 grams of cooked red meat or poultry.
Related reading: Population Health Research Institute, Science Daily
