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A recent study has shown that diets characterized by higher consumption of plant foods are associated with a lower risk of cardiovascular disease and atherosclerosis.
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Study author Professor Gabriel Riccardi, of the University of Naples Federico II in Italy, said: “There is no indication that a food is poison in terms of cardiovascular risk. It is a question. of quantity and frequency of consumption The mistake we made in the past was to consider one of “Food ingredients are the enemy and the only thing we need to change.” Instead, we need to look at diets as a whole, and if we are reducing the amount of a food, it is important to choose a healthy alternative. “
Overall, there is consistent evidence that for healthy adults, a lower intake of salt and foods of animal origin, and a higher intake of plant foods, including whole grains, fruits, vegetables, legumes and nuts, are associated with a lower risk of atherosclerosis. The same goes for replacing butter and other animal fats with non-tropical vegetable fats such as olive oil.
New evidence distinguishes processed meat and red meat, both linked to an increased risk of cardiovascular disease, from poultry, which shows no relationship when consumed in moderate amounts (up to three 100g servings per week).
Red meat (eg beef, pork, lamb) should be limited to two 100g servings per week, and processed meat (eg sausage and salami) for occasional use.
Legumes (up to four 180g servings per week) are a recommended protein alternative for red meat.
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Moderate consumption of fish (two to four 150g servings per week) is supported by the latest evidence for heart disease prevention, although there may be concerns about sustainability. Poultry can be a suitable protein substitute for red meat, but in moderate amounts.
For fruits and vegetables, given their strong association with a reduced risk of atherosclerosis, the daily intake should be increased to 400 g each. For nuts, a handful (about 30g) per day is recommended.
In healthy populations, recent evidence does not support the requirement to use low-fat dairy products, rather than whole dairy products, to prevent heart disease. On the contrary, whole and low-fat dairy products, in moderate amounts, and as part of a balanced diet, are not associated with an increased risk.
Prof Riccardi said: “Small amounts of cheese (three 50g servings per week) and regular consumption of yogurt (200g per day) have a protective effect because it is fermented. We now recognize that gut bacteria play a major role. “Fermented dairy products contain good bacteria which promote health.”
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For grains, the new glycemic index (GI) tip is introduced, where foods high in sugar raise blood sugar faster than foods with a low glycemic index.
Foods with a high glycemic index (such as white bread and white rice) are associated with a higher risk of atherosclerosis, so consumption should be limited to two servings per week and should be replaced with grain foods. whole foods (such as bread, rice, oats, barley) and low GI foods (such as pasta, boiled rice, and tortillas). But).
As for drinks, coffee and tea (up to three cups a day) were linked to a lower risk of cardiovascular disease.
Soft drinks, including low calorie options, are associated with higher risk and should only be replaced with water on limited occasions.
Moderate alcohol consumption (wine: up to two glasses per day for men and one glass for women, or a can of beer) is associated with a lower risk of heart disease compared to higher amounts.
But Prof Riccardi said: “Given the overall effect of alcohol on health, this evidence should be interpreted as the maximum allowable intake rather than the recommended amount.”
Regarding chocolate, the available evidence allows consuming up to 10 g of dark chocolate per day.
“The beneficial effects of this amount of consumption go beyond the risks of weight gain and the associated adverse cardiovascular health consequences,” the authors state.
Prof Riccardi noted that eating should be enjoyable to motivate healthy people to make long-term changes.
“We need to rediscover culinary traditions like the Mediterranean diet, which contains delicious recipes made from beans, whole grains, nuts, fruits and vegetables,” he said.
Source: Medical Express
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