Home » Here is the diet that is good for the heart

Here is the diet that is good for the heart

by admin

Vegetables, whole grains, legumes, nuts but also white meat, fish, fermented dairy products and tea. This is the ‘shopping list’ for those who want to protect the heart, but paying attention not to the single nutrient but rather to the whole. This is the ‘recipe’ that comes from the in-depth study of over 500 meta-analyzes, and published in Cardiovascular Research, a journal of the European Society of Cardiology (Esc). This is a comprehensive review of food and heart disease research that provides up-to-date evidence on how much and how often each food can be safely consumed.

Shopping list

“Up to now, the Guidelines have been based on the nutritional composition of foods, taking into account, for example, the relationship between saturated fat and cardiovascular disease – he explains Gabriele Riccardi, professor of Endocrinology and metabolic diseases at the University of Naples Federico II and author of the study – but this approach is wrong because no food contains a single nutrient. For example, saturated fats are present in both meat and cheese but these foods also contain other nutrients that can offset the harmful effect of saturated fats, so much so that cheese consumed in moderate quantities is even protective “.

Heart door

The heart-saving snack? The one with fruit and vegetables

at Federico Mereta


The heart likes to vary

It is precisely from the analysis of the numerous scientific studies on nutrition and heart disease that it emerges how important it is to vary the diet: “There is no indication that a certain food is considered a ‘poison’ in terms of cardiovascular risk. It is only a question of quantity and frequency of consumption – Riccardi explains – a mistake we made in the past was to consider a single food as the enemy to be eliminated. Instead, we must look at diets as a whole and if we reduce the quantity of a food, it is important choose a healthy substitute “.

See also  Fit in old age: Why it's never too late to change your lifestyle

Atrial fibrillation, the heart heals itself with cold

by Donatella Zorzetto



Little salt and no butter

Let’s go to the practical advice to understand how to behave when eating. According to the most recent scientific evidence, even those who do not suffer from cardiovascular diseases should decrease the consumption of salt and food of animal origin. Also no to butter and animal fats, which should be replaced with non-tropical vegetable fats such as olive oil.

Heart door

Heart failure, older adults cared less than young people

at Federico Mereta



White meat and fish

The analysis revealed new scientific evidence confirming the association between consumption of red and processed meat (such as sausages) and increased cardiovascular risk. “Red meat, ie beef, pork, lamb – explains Riccardi – should be limited to two portions of 100 g per week and processed meat (ie bacon, sausages, salami) should be limited to occasional use. Poultry, on the other hand, shows no relationship with moderate intakes, ie up to three 100g portions per week “. And what about the fish that we eat most often in the summer? “The moderate consumption of fish, from two to four portions of 150 g per week – continues Riccardi – is also supported by the latest evidence for the prevention of heart disease”.

Heart door

When stress and pain break your heart

at Federico Mereta



More space for legumes and cereals

The importance of eating plant-based foods is confirmed: not only fruits and vegetables, but also whole grains, legumes and nuts, are linked to a reduced risk of atherosclerosis. “Legumes represent the ideal protein substitute for red meat, but in Italy – underlines the endocrinologist – we only consume one portion per week. Instead, they play a protective role that progressively increases up to 4 portions of 180g per week”.

See also  How many cases of acute hepatitis in children have been reported in Europe and Italy

Heart, defense is tailor-made

Giulio Pompilio



Fruits and vegetables

Despite the rich variety of fruit and vegetables, consumption of these foods is declining: “In recent years it has decreased by 15%, but given their strong association with a lower risk of atherosclerosis, daily consumption should have increased up to 400 g for each. As for dried fruit, studies show that it is advisable to eat a handful (about 30 g) per day “, recommends the expert.

Milk, yogurt and cheeses

From the analysis of the various dairy studies comes the good news: for the healthy population, it is not necessary to use low-fat dairy products to prevent heart disease, for example skim milk instead of whole milk. Indeed, both whole and low-fat dairy products, in moderate quantities and in the context of a balanced diet, are not associated with increased risk. “Small amounts of cheese (three 50g portions per week) and regular consumption of yogurt (200g per day) are even associated with a 12% reduction in cardiovascular risk,” Riccardi explains. “We now know that gut bacteria play an important role in influencing cardiovascular risk. Fermented dairy products contain good, health-promoting bacteria.”

Cereals: watch out for the glycemic index

As for cereals, scientific research suggests taking into account the glycemic index. “Foods with a high glycemic index (eg white bread, white rice) are associated with a high risk of atherosclerosis; therefore, consumption should be limited to two servings per week and should otherwise be replaced with whole foods (eg bread, rice, oats, barley) and foods with a low glycemic index (eg pasta, parboiled rice, corn tortilla) “, explains Riccardi. Unfortunately, the consumption of whole grains in Italy does not take off: “We are among the European countries that consume less whole grains: only 5% while in Denmark and Sweden it reaches 50%. We need to increase the consumption of these foods because they are those that have a greater protective effect on cardiovascular risk: with two servings a day, the risk is reduced by 30% “, concludes the endocrinologist.

See also  More beautiful and luminous skin in summer? Here's what you need to eat

Coffee, tea and chocolate

Is it better to do without or limit coffee for cardiovascular health? There is no need for this sacrifice in healthy people who want to prevent. “Coffee and tea up to three cups a day – Riccardi explains – are associated with a reduced cardiovascular risk. Too much caffeine is bad, but in reality there are also polyphenols that are anti-inflammatory and science tells us that up to three cups a day the benefits of polyphenols outweigh the damage of caffeine “. As for chocolate, available evidence allows for up to 10g of dark chocolate per day. The authors state that “for this amount of consumption the beneficial effects outweigh the risk of weight gain and the related detrimental consequences on cardiovascular health.”

Alcohol and soft drinks

Even moderate alcohol consumption (wine: up to two glasses a day in men and one glass in women; or a can of beer) is associated with a lower risk of heart disease than larger amounts or abstinence. Not so for soft drinks, including low calorie options, which are linked to a higher risk and should be replaced with water except on limited occasions.

.

You may also like

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More

Privacy & Cookies Policy