By Brian Mastroianni Medically Reviewed by Lynn Grieger, RDN, CDCES
Last Updated: 1/29/2019
When you think of ways to fight heart disease, adopting the so-called caveman diet might not immediately jump to mind as a tried-and-true option. But given that heart disease is the No. 1 killer in the United States — about 610,000 Americans die from it every year — the search for solutions to improve heart health and prevent future heart events is understandably a concern for many Americans. (1)
Over the past few years, researchers have explored whether the paleo diet — a restrictive approach based on the eating habits of our hunter-gatherer ancestors and one favored by an estimated 1 percent of Americans — can benefit people’s heart health. (2) So far, it’s a mixed bag: Some findings are encouraging, while some members of the medical community remain skeptical about this diet plan.
Is the Paleo Diet Good for the Heart?
“Overall, the effect of the paleo diet on heart disease risk really depends on how you choose to follow it,” says Kelly Kennedy, RD, a nutritionist for Everyday Health. Unlike other plans, the paleo diet doesn’t recommend portion sizes by food group, nor does it incorporate exercise — which is known to be good for overall health and preventing heart disease. (3)
But following a paleo diet food list does require a focus on certain foods and the elimination of others. For instance, on the paleo diet, you’re encouraged to eat lots of fruits, veggies, fats, and proteins, while processed foods like chips, cookies and candy, as well as legumes (beans), most dairy, and grains are off-limits.
This approach has pros and cons, Kennedy says. “My main concern overall would be the fact that major sources of fiber, vitamins, and minerals are being eliminated by not including whole grains, soy, and dairy,” Kennedy explains. “However, if someone compensates and follows the paleo diet by having lots of fruits, vegetables, and lean protein sources such as skinless poultry and fish, they should be able to mostly compensate for these losses.”
There certainly has been a disconnect between some paleo enthusiasts and the medical community. For instance, while paleo recommends the elimination of whole grains, the American Heart Association states that whole grains can actually lower cholesterol and the risk of stroke, type 2 diabetes, and obesity. (4)
That being said, there are some encouraging signs out there. While some people may try the diet because they want to lose weight, when followed correctly, some studies suggest it could benefit your ticker.
For instance, a small study with eight participants found that those who adopted a paleo diet for eight weeks had a 35 percent increase in interlukin-10 (IL-10), a molecule that immune cells release. This is important because a low IL-10 number can indicate an increase in heart attack risk for people who have high inflammation. This could suggest that an uptick in IL-10 might present lower risk for heart disease. (5) An added benefit? The people who took part in this research lost weight by eating about 22 percent fewer calories.
