WEDNESDAY, July 7, 2021 (HealthDay News) — Want to be good to your ticker?
Load up on veggies — particularly beans, Italian researchers advocate.
They’ve revealed a comprehensive evaluation of research on eating habits and coronary heart disease that gives constant evidence that eating less salt and animal proteins and more plant-based meals is related to a lower danger of heart illness.
Those good-for-you meals embrace entire grains, fruits, veggies, legumes and nuts.
The researchers additionally advocate replacing butter and other animal fats with non-tropical vegetable fat, comparable to olive oil.
“A mistake we made in the past was to consider one dietary component the enemy and the only thing we had to change,” stated research writer Gabriele Riccardi of the University of Naples Federico II, in Italy. “Instead, we need to look at diets as a whole and if we reduce the amount of one food, it is important to choose a healthy replacement.”
The findings have been revealed July 7 in Cardiovascular Research, journal of the European Society of Cardiology.
Red meat akin to beef, pork and lamb ought to be limited to two 3.5-ounce servings every week, the research suggests. Up to 3 3.5-ounce servings of poultry, and two to 4 5.3-ounce servings of fish every week are additionally OK.
Processed meats like bacon, sausages and salami ought to be eaten solely sometimes.
In place of purple meat, researchers recommend up to four 6.3-ounce servings of legumes every week.
They additionally advocate eating 14 ounces a day each of vegatables and fruits, and an oz of nuts.
It’s OK to have average quantities of full-fat or low-fat dairy merchandise, they added.
And there’s excellent news for cheese and yogurt-lovers.
Small quantities of cheese and yogurt appear to have protecting effect, because they’re fermented, Riccardi stated in a journal news release. The magic numbers are slightly less than 2 ounces of cheese and about 7 ounces of yogurt per day.
“We now understand that gut bacteria play a major role in influencing cardiovascular risk,” Riccardi stated. “Fermented dairy products contain good bacteria, which promote health.”
But go straightforward on white bread and white rice, the findings recommend. Those have a high glycemic index, which means they shortly increase blood sugar. Limit them to two servings every week. Instead, select entire grain, low glycemic index foods akin to pasta, parboiled rice and corn tortillas, the researchers advocate.
Up to 3 cups a day of coffee and tea have been associated with decrease heart disease danger. But delicate drinks, including food regimen drinks, have been linked to higher danger. Replace them with water besides sometimes, the researchers advised.
And, Riccardi added, the research his staff reviewed related average alcohol consumption with a decreased danger of coronary heart disease. Just keep in mind: That’s no more than two glasses of wine a day in men and one glass for women; or one beer, he pointed out.
“Considering the overall impact of alcohol on health, this evidence should be interpreted as the maximal allowed intake rather than a recommended amount,” Riccardi stated.
Finally, be happy to take pleasure in up to 0.3 ounces of darkish chocolate a day. Researchers stated the benefits of that small, sweet treat exceed the danger of weight achieve and coronary heart issues.
The American Heart Association has more on healthy eating.
SOURCE: Cardiovascular Research, information launch, July 6, 2021