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Nutritional counseling may seem overwhelming. It seems, at least from some titles, that the board is constantly changing. Even though science has not really changed over the years, we always review the details and even doctors know that this can be difficult to follow, which is why the American College of Cardiology has decided to do a review of what you should eat for the health of your heart – and what you should not. It was published this week in the Journal of the American College of Cardiology .
Here's what they found:
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Coffee
You've probably heard a lot of mixed things about coffee – it's bad, that's it. is good, it does not matter – but most of the evidence says that drinking Joe is good for you. Cardiologists believe that some of the health benefits can come from antioxidants in coffee, such as polyphenols, but it has been difficult to link the effects to a specific compound. Polyphenol antioxidants appear to improve insulin sensitivity and glucose metabolism. Insulin is the way your body tames blood sugar, and when the system gets out of control you can develop larger metabolic problems like type 2 diabetes.
Most assurances that coffee is part of A healthy diet comes from observational studies, where researchers ask a large number of people to describe their eating habits and drink coffee, then to find associations between coffee consumption and heart health. These studies have shown that drinking about three to five cups a day reduces your overall risk of death as well as your risk of cardiovascular disease. Java also does not appear to have a significant impact on arrhythmias, hypertension, blood lipid levels or cholesterol, but it decreases the risk of developing type 2 diabetes.
That said , which is not healthy Americans' coffee habits are sugar. Coffee flavored beverages, or simple drip coffee with tons of added sugar, are counterproductive. The sugar and the calories that are there act against heart-healthy black coffee, so try drinking your morning cup with the least possible of other ingredients.
Tea
Like coffee, the antioxidants of tea are part of what helps to have a positive impact on our body. Tea drinkers tend to have a lower risk of cardiovascular disease and overall risk of death, in addition to having better reports of low to high density lipoproteins. Lipoproteins are the compounds that your body uses to transport cholesterol (remember: you really need cholesterol for your cell membranes to work), and there are two types. The low density version is bad because it contributes to the accumulation of fat in the arteries, while the high density ones are good because they seem to take the low density version in the blood.
But also like coffee, many things assume that you do not drink your afternoon tea with tons of sugar or other sweeteners.
Mushrooms
These mushrooms are small nutritional powers. The cardiology examination notes that they have anti-inflammatory compounds, antioxidants and vitamin D, as well as a set of other bioactive compounds that help reduce hardening of the arteries , cholesterol and blood pressure. They are the only vegetable to contain vitamin D, in fact, and just three ounces of mushrooms to provide your entire daily dose. In one study, people with type 2 diabetes who ate oyster mushrooms had a significant decrease in several measures of heart health, including blood pressure, blood glucose, and cholesterol. They also appear to be associated with fewer cardiovascular diseases overall, as well as lower rates of type 2 diabetes and obesity, which increase the risk of developing cardiovascular disease.
They are also low in fat, totally cholesterol free, and contain many other vitamins and minerals. Eat more mushrooms.
Omega-3 Fatty Acids
Most of us know omega-3 fish, but we can also absorb them from certain plants. Nuts, canola oil, flaxseed oil and green leafy plants all contain omega-3 fatty acids, so if you're looking for a more environmentally friendly way to consume your OM3, check out these sources. Cardiologists are not sure if one source is better than another, but it is clear that the risk of death from cardiovascular disease decreases considerably by consuming them. Omega-3s lower the production of low-density lipoproteins and triglycerides (read: bad), improving the health of your heart.
There is concern that the fish may contain other compounds, such as methylmercury, that could be harmful to your health. And a recent meta-analysis suggested that fish oil supplements might not really help you as much as the first evidence showed. Supplements in general are a less advisable way to get essential vitamins because it is not known if you can even absorb large amounts of one vitamin at a time. Getting nutrition from whole food sources is usually better. For these reasons, cardiologists suggest that vegetable sources might be a better way to get your omega-3s.
Legumes
Beans, Lentils, Chickpeas – Almost everyone should eat more of these fibers, rich in health-promoting nutritious bombs. They have protein but little fat, tons of complex carbohydrates and several compounds that reduce cholesterol and act as antioxidants. Eating them can reduce the risk of cardiovascular disease, improve blood sugar, and help you achieve or maintain a healthy weight. In addition, the fiber that contains them helps to promote a diverse microbiome (the healthy bacteria that inhabit your gut), and although they can give you gas, if you slowly introduce them (and adhere to them), your body will adjust slowly.
BIT
Vitamin B12
Although B12 supplements have long been promoted as healthy heart pills, several large studies have now shown that there is actually no advantage. Unless you are missing vitamin B12 (which should be diagnosed or measured by your doctor), taking a supplement can increase your risk of other diseases, such as lung cancer. If you are at risk of developing a deficiency, which some older people and vegans are, talk to your primary care physician about taking a vitamin B12 supplement. Otherwise, skip the pills and get it with fish, dairy products, beef, liver, poultry or eggs.
Alcohol
A glass of wine with dinner probably helps your heart. The low to moderate intake has long been correlated with a reduced risk of cardiovascular disease because it appears to increase high density lipoprotein (read: good), improve insulin sensitivity and reduce the incidence of heart disease. inflammation, among other things. But a heavier use? It hurts you. High consumption of alcohol increases your risk of heart attack, arrhythmia, hypertension and stroke. Plus, it's hard for your liver. Women are also at increased risk of breast cancer even through moderate alcohol consumption.
Overall, the American College of Cardiologists does not recommend starting to drink for the health of one's heart, and reduce alcohol intake if you drink more than the recommended amounts ( one per day for women and two for men)
Dairy
Here are some of the dairy products: in principle, their high content of saturated fats. In reality, this does not seem to have a significant impact. Some analyzes have even shown that whole dairy products are better for you than low fat versions, perhaps because they are more satiating and therefore help you to consume fewer calories. That being said, you should not eat large amounts of dairy products, especially those with sugar (we are watching you, flavored yoghurt). But the whole cheese in moderate amounts? Go for it.
MAY LIKELY KINDA
Fermented Foods
You thought probiotics were good for your gut, huh? It turns out that some studies suggest that they could also be good for your heart. Having healthy intestinal microbes helps to suppress inflammation and reduce cholesterol. Even kimchi, whose high salt content should not be beneficial to the heart, seems to improve blood lipids and glucose. Fermented dairy products and yogurt also seem to be generally good for your heart. That being said, cardiologists have noted that there are not enough scientifically sound studies to recommend fermented products in one way or the other. These are just small isolated studies that have suggested benefits for your lipids and your blood sugar, so all we know is that they will not make you feel bad.
AVOID
Energy Drinks
Caffeine, vitamins and other stimulant compounds in energy drinks are perhaps one of the worst offenders to the health of your heart. Drinking increases your chances of developing arrhythmias, coronary spasms and death. Young people who consume them may have seizures, heart attacks and cardiomyopathy. Several health organizations, such as the American Academy of Pediatrics and the European Union, have recommended that no child or teenager consume energy drinks.
That said, few studies are specifically concerned with the consumption of energy drinks and heart health. No one is going to do a randomized clinical trial to check if energy drinks are so bad – it's an ethical nightmare. We already have reason to believe that it is bad for you, so doctors are not going to risk someone 's health by testing it. But until now, all the evidence suggests that you should stay away from them.
Sugars Added
Now that we know much of the research suggesting that the risk of heart disease is increasing, not sugar, was being funded by fast food companies. To protect the reputation of sugar, doctors of all kinds are united in the thought that it is pretty terrible for you. It's not that you can not have one, just that the healthy limit is probably less than what you think. The average American eats 19.5 teaspoons of sugar a day – the recommended limit is less than half. That's nine teaspoons (38 grams) for men and only six (25 grams) for women. For reference, a single Snickers bar contains 27 grams of sugar
But all of this is true for added sugars. Nutritionists agree that you can eat about as much fruit as you want. Your body has to work much harder to break down solid and natural foods, which helps reduce the impact of sugars in a peach or apple. Due to a new decision by the Food and Drug Administration, manufacturers must begin to identify added sugars separately from any natural sugar, which should help you spot the worst offenders. That being said, products like maple syrup are still full of sugars that are not good for you, regardless of their nature.
Still have questions?
Talk to your doctor! Your personal situation may require different nutritional guidelines, and your doctor should be able to help you determine what is best (or at least direct you to a certified nutritionist). The general guidelines on heart health are excellent, but nothing can replace personalized recommendations.
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