What should I eat to avoid heart disease?

According to a paper published today, plant-based foods should dominate the healthy diet of the heart. Cardiovascular research, Journal of the European Society of Cardiology (ESC). This comprehensive review of food and heart disease research provides up-to-date evidence of how much and how often each item can be safely consumed.

“There are no signs of that food It is poisonous in terms of cardiovascular risk. Professor Gabriele Riccardi, a research author at the University of Naples Federico II in Italy, said, “This is a matter of quantity and frequency of consumption. The mistake we made in the past was to consider one dietary ingredient as an enemy. Instead, we need to consider the entire diet, and if you want to reduce the amount of one food, it’s important to choose a healthy alternative. “

Overall, there is consistent evidence that healthy adults consume less salt and animal-derived foods and increase their intake of plant-based foods. Whole grains, Fruits, vegetables, legumes and nuts are associated with a reduced risk of atherosclerosis.The same applies to the replacement of butter, etc. Animal fat Contains non-tropical vegetable fats such as olive oil.

The new evidence is processed Red meat— Both are associated with an increased risk of cardiovascular disease — from poultry and are not relevant at moderate intakes (up to 3 servings of 100 g per week). Limit lean meats (beef, pork, mutton) to 2 servings of 100 g per week, and use processed meats (bacon, sausages, salami) only occasionally.

Legumes (180g per week for up to 4 servings) are the recommended protein substitute for lean meat. Moderate fish intake (2-4 servings of 150 grams per week) may also be a sustainability concern, but is supported by the latest evidence for heart disease prevention. Poultry may be a good alternative to lean meat, but in a reasonable amount.

For fruits and vegetables, the daily intake should be increased to 400 g each, given the strong association with the low risk of atherosclerosis. For nuts, we recommend a handful (about 30g) per day.

For healthy people, recent evidence does not support the requirement to use low fat instead of total fat. Dairy products To prevent heart disease. Rather, both full-fat and low-fat dairy products in the context of a moderately balanced diet are not associated with increased risk.

“A small amount of cheese (50g for 3 servings a week) and regular yogurt consumption (200g per day) are even associated with a protective effect due to the fact that they are fermenting,” said Professor Riccardi. Said. “We now understand that gut bacteria play a major role in influencing cardiovascular risk. Fermented dairy products contain good bacteria that promote health.”

For grains, new advice is provided according to the glycemic index (GI). In this case, high GI foods raise blood sugar levels faster than low GI foods.High GI foods (ie White bread, White rice) It is associated with an increased risk of atherosclerosis. Therefore, consumption should be limited to 2 servings per week. Otherwise, it should be replaced with whole grain foods (bread, rice, oats, barley) and low GI foods (pasta, parboiled rice, corn tortillas).

When it comes to beverages, coffee and tea (up to 3 cups a day) are associated with reduced cardiovascular risk. Soft drinks, including low-calorie options, are high-risk and should be replaced with water except in limited cases. Moderate drinking (wine: 2 glasses a day for men, 1 glass for women, or 1 can of beer) is associated with reduced risk. Heart disease Compared to higher doses or abstinence. However, Professor Riccardi said, “Given the overall health effects of alcohol, this evidence should be interpreted as the maximum acceptable intake, not the recommended amount.”

For chocolate, available evidence allows up to 10g of dark chocolate per day. The authors state that “for this amount of consumption, the beneficial effects outweigh the risks of weight gain and the associated adverse cardiovascular health consequences.”

Professor Riccardi said that eating should be enjoyed to motivate healthy people to make long-term changes. He states: “We need to rediscover traditional dishes such as the Mediterranean diet with delicious recipes using beans, whole grains, nuts, fruits and vegetables.”

The authors write that “strategies based solely on guidelines and nutrition education are not sufficient to change the lifestyle of the population. Policy options to consider include promoting food production, marketing, availability and affordability. You must always include an initiative to do it. It’s healthy, but it’s also gastronomically appealing. ”