WEDNESDAY July 7, 2021 (HealthDay News) – Want to be nice to your ticker?
Load up on vegetables – especially beans, recommend Italian researchers.
They published a comprehensive review of the research on eating habits and heart disease that provides consistent evidence that eating less salt and animal protein and more plant-based foods is associated with a lower risk of heart disease. .
These healthy foods include whole grains, fruits, vegetables, legumes, and nuts.
Researchers also recommend replacing butter and other animal fats with non-tropical vegetable fats, such as olive oil.
“A mistake we made in the past was to view a food component as the enemy and the only thing we needed to change,” said study author Gabriele Riccardi from the University of Naples Federico II, in Italy. “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 substitute.”
The results were published on July 7 in Cardiovascular research, journal of the European Society of Cardiology.
Red meat like beef, pork and lamb should be limited to two 3.5-ounce servings per week, the study suggests. Up to three 3.5-ounce servings of poultry and two to four 5.3-ounce servings of fish per week are also acceptable.
Processed meats like bacon, sausages and salami should only be eaten occasionally.
Instead of red meat, researchers suggest up to four 6.3-ounce servings of legumes per week.
They also recommend eating 14 ounces per day of each of the fruits and vegetables and one ounce of nuts.
It’s okay to have moderate amounts of whole or low-fat dairy products, they added.
And there is good news for cheese and yogurt lovers.
Small amounts of cheese and yogurt appear to have a protective effect because they are fermented, Riccardi said in a press 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 said. “Fermented dairy products contain good bacteria, which promote health.”
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