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Caloric restriction can reduce the risk of diabetes and heart disease. It...
Cardiovascular Health
•Last Updated: February 11, 2023
Cardiovascular health has to do with how well the heart and blood vessels carry blood throughout the body. Preventing disease is a major aspect of cardiovascular health, though performance and optimization are also frequently studied.
Last Updated:February 11, 2023
Cardiovascular health describes how well, or how poorly, the heart (“cardio-”) and blood vessels (“-vascular”) move blood throughout the body. Conditions like coronary artery disease and atherosclerosis are commonly associated with cardiovascular health. However, not all cardiovascular diseases have to do with clogged and hardened blood vessels. For example, Raynaud's disease, varicose veins,[1] and congenital heart diseases[2] are also categorized under cardiovascular health. Metrics like heart rate variability and resting heart rate are also linked to cardiovascular health to some degree, but their significance is still being explored.[3][4]
Diet can have major potential effects on cardiovascular health, although the specifics depend on the aspect of health in question. For example, there’s strong evidence to suggest that a diet low in salt and high in fruits, vegetables, whole grains, and fish[5] like the Mediterranean diet[6] is effective for the prevention of atherosclerotic cardiovascular disease, and diets high in nitrate-containing foods like beetroot juice, kale, and spinach may have the potential to improve cardiovascular aspects of athletic performance, although the magnitude of these effects for high-performing athletes is questionable.[7]
Fish oil has been particularly well studied in the context of cardiovascular health. Several vitamins like folic acid, vitamin D, and vitamin E have also been investigated, as have plant-based supplements like pycnogenol and high-nitrate beetroot juice. Red yeast rice can lower cholesterol, although any supplement with high levels of its active ingredient (lovastatin) cannot be sold legally in the United States. In contrast, some evidence suggests that calcium supplementation may negatively affect cardiovascular health.[8]
Supplement Guide
Click here to read the Cardiovascular Health Supplement GuideEggs increasing cholesterol depends on your genetics. They don't seem to increase the risk of heart disease unless you have a poor diet.
Historically, nutrition guidelines for reducing the risk of cardiovascular disease (CVD) have included recommendations to limit dietary cholesterol. However, the 2015–2020 Dietary Guidelines for Americans did not issue explicit guidance for dietary cholesterol intake due to inconsistencies in the evidence base. Does this mean eggs can be on the breakfast menu every day without raising CVD risk?
Eggs are a relatively inexpensive and nutrient-dense food. They are a high-quality source of protein and rich in choline, vitamin B2, and the carotenoids lutein and zeaxanthin.[158] They also contain a notable amount of cholesterol: about 186 mg per large egg.
Evidence from randomized controlled trials (RCTs) demonstrates that foods high in cholesterol increase low-density lipoprotein cholesterol (LDL-C),[159] which increases the risk of CVD.[160] More specifically, it’s reported that the consumption of more than 1 egg per day increases LDL-C by about 7.7 mg/dL (0.2 mmol/L), with similar effects in healthy people and people with dyslipidemia.[161]
Nonetheless, studies report the average response and the individual response to dietary cholesterol is highly variable. It appears that the majority of people are able to roughly maintain LDL-C in response to an increase in dietary cholesterol intake.[162][163][164] This lack of response is due to a combination of suppression in endogenous cholesterol synthesis, a reduction in dietary cholesterol absorption, and an increase in biliary excretion of cholesterol.[165]
On the other hand, there is a notable subset of individuals who, partly due to genetic differences, lack these feedback control mechanisms and experience a significant increase in LDL-C in response to increases in dietary cholesterol intake (i.e., hyper-responders).[166] In this population, it may be particularly worthwhile to limit egg consumption to prevent LDL-C from rising to an unhealthy level.
For many people, moderate egg consumption is permissible and possibly even beneficial as part of an otherwise healthy diet. However, hyper-responders and people with high cholesterol or dyslipidemia may benefit from limiting their egg consumption or removing eggs from the diet altogether, as this can lead to a clinically meaningful decrease in LDL-C.[6]
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- ^Medline Plus: Heart Diseases. Accessed 5/30/22
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