WEDNESDAY, July 7, 2021 (HealthDay News) — Want to be good for your ticker?
Load up on vegetables — especially beans, Italian researchers recommend.
He has published a comprehensive review of research on eating habits and heart disease which consistently provides evidence that eating less salt and animals protein And more plant-based foods are associated with a lower risk of heart disease.
Those good foods include whole grains, fruits, vegetables, legumes and nuts.
The researchers also recommend replacing butter and other animal fats with non-tropical vegetable fats, such as olive oil.
“In the past we made a mistake that a dietary component was considered the enemy and the only thing we had to change,” said study author Gabriele Riccardi from the University of Naples Federico II in Italy. “Instead, we need to see DIET Overall and if we reduce the amount of a meal, it’s important to choose a healthier replacement.”
The findings were published on 7 July cardiovascular research, Journal of the European Society of Cardiology.
Studies suggest that red meats such as beef, pork and lamb should be limited to two 3.5-ounce servings a week. Up to three 3.5-ounce servings of poultry, and two to four 5.3-ounce servings fish Even a week is fine.
processed meats such as baconSausages and salami should be eaten only occasionally.
In place of red meat, the researchers suggest eating up to four 6.3-ounce servings of legumes a week.
They also recommend eating 14 ounces each day. fruits and vegetables, and an ounce of nuts.
It’s okay to consume full-fat or low-fat dairy products in moderate amounts, she adds.
and good news for cheese And yogurt-lovers.
In a journal news release, Ricciardi noted that small amounts of cheese and yogurt appear to have protective effects, as they are fermented. The magic numbers are a little less than 2 ounces of cheese and about 7 ounces of yogurt per day.
“Now we understand that gut bacteria play a major role in influencing cardiovascular risk,” Ricciardi said. “Fermented dairy products contain good bacteria, which promote health.”