What and how much to eat to take care of the heart?

Diet is one of the mainstays of cardiac care (along with exercise and a ban on smoking). What, how much and how often to eat each food is the goal set by a team of researchers based on the best available evidence. The results of their comprehensive review have been published in Cardiovascular research, a journal of the European Society of Cardiology (ESC).

“There is no indication that a food is a poison in terms of cardiovascular risk. It is quantity and frequency of consumption“, said the first author of the book, Professor Gabriele Riccardi of the University of Naples Federico II, Italy.

“A mistake we made in the past,” he admitted, “was to view one food item as the enemy and the only thing we needed to change. Instead, we need to consider diets as a whole and if you reduce the amount of a food, it is important to find a healthy substitute. “

Little salt and more vegetables

In general, there is strong evidence that for healthy adults, a low intake of salt and foods of animal origin and an increased intake of foods of plant origin (whole grains, fruits, vegetables, legumes, nuts) are linked to a lower risk of atherosclerosis.

Atherosclerosis involves the plaque formation on the artery walls (produced by a buildup of fat, cholesterol and other substances) which can restrict or block blood flow and thus increase the risk of suffering from strokes, heart attacks and cardiovascular disease.

Among the heart-friendly practices, there is also consistent evidence of benefits in replace butter and other animal fats by vegetable oils such as olive. And they specify that they must not be tropical (like coconut oil).

Meat

New evidence differentiates processed and red meat, both associated with a higher risk of cardiovascular disease, poultry (chicken, turkey, among others), which do not show this association if consumed in moderation (up to three servings of 100 grams per week).

Red meat (i.e. beef, pork, lamb) should be limited to two servings of 100 grams per week and processed meat (i.e. cold cuts, bacon, hot dogs) should be limited to occasional consumption.

Poultry may be a suitable protein alternative to red meat, but researchers stress the importance of moderation in quantity and frequency.

Vegetables

The authors suggest legumes as protein substitute for red meat and on the quantity they point out that you can consume up to four servings of 180 grams per week.

Fish

A moderate consumption of fish (two to four servings of 150 grams per week) is also supported by the most recent evidence of heart disease prevention. The problems, they say, are linked to sustainability.

Fruits and vegetables

As for fruits and vegetables, given their strong association with lower risk of atherosclerosis, daily consumption should be increased to 400 grams for each.

Regarding the dried fruits, a handful is recommended, about 30 grams per day.

Dairy products

The article notes that, for the healthy population, recent evidence does not support the requirement to use low-fat dairy products instead of whole products to prevent heart disease. On the other hand, whole and low-fat dairy products, in moderate amounts and as part of a balanced diet, they are not associated with increased risk, they noted.

“Small amounts of cheese (three servings of 50 grams per week) and regular consumption of yogurt (200 grams per day) are even linked to a protective effect because they are fermented, ”explained Riccardi.

“Now we understand that gut bacteria play an important role in influencing cardiovascular risk. Fermented dairy products contain good bacteria that promote health,” he said in this regard.

Cereals

Regarding cereals, the indications are strongly linked to the glycemic index (GI) of foods. This is because those with a high GI increase blood sugar faster than those with a low GI.

High GI foods (eg white bread, white rice) are associated with a high risk of atherosclerosis. Their consumption should be limited to two servings per week and, if not, they should replace with whole foods (i.e. bread, rice, oatmeal, barley) and low GI foods (e.g. pasta, parboiled rice – steamed – corn tortilla).

Drinks

As for the infusions, coffee and tea (up to three cups per day) are associated with a lower cardiovascular risk.

Sodas, including low-calorie options, are associated with a higher risk and should be be replaced by water, except on rare occasions.

the moderate alcohol consumption (wine: up to two glasses per day in men and one glass in women; or a can of beer) is associated with a lower risk of heart disease compared to higher amounts or withdrawal.

However, on this matter, Riccardi said that, “given the general impact of alcohol on health, this evidence should be interpreted as the maximum allowable intake rather than a recommended amount.”

Chocolate

Regarding chocolate, the available evidence allows up to 10 grams of dark chocolate per day. The authors specify that “for this amount of consumption, the beneficial effects outweigh the risk of weight gain and its harmful consequences on cardiovascular health”.

The place of pleasure

According to Ricciardi, eating should be good motivate healthy people to make long-term changes. “We need to rediscover culinary traditions such as the Mediterranean diet which offers delicious recipes based on legumes, whole grains, nuts, fruits and vegetables.”

“A strategy based exclusively on guidelines and nutrition education will not be enough to change the way people live. The policies to be considered must necessarily include initiatives aimed at facilitating the production, marketing, availability and accessibility of foods which are not only healthy, but also attractive from a gastronomic point of view ”.