New research shows that...plant-based foods as healthyNutrition suitable for the heart and should dominate the daily menu. This is according to an article published in Cardiovascular Research, a journal of the European Society of Cardiology (ESC). Additionally, the comprehensive overview of food and heart disease research provides updated evidence on how much and how often each product is safe to consume.
Disease prevention through appropriate nutrition for the heart
There is no evidence that any food is toxic with regard to cardiovascular risk. According to the study authors, it depends on the quantity and frequency of consumption. Overall, there is consistent evidence that low consumption of salt and foods of animal origin and increased intake of plant foods are associated with a reduced risk of atherosclerosis in healthy adults. ThisNutrition for the heart includes whole grain products, fruits, vegetables, legumes and nuts.
The same applies to theReplacing animal fats with vegetable fatslike olive oil. However, new findings also distinguish processed and red meat from poultry. The former are associated with an increased risk of cardiovascular diseases. Chicken meat shows no connection with moderate intake (up to three servings of 100 g per week). Red meat should be limited to two 100g servings per week and processed meat such as bacon, sausage, salami should be limited to occasional use.
Legumes (up to four 180g servings per week) are the recommended protein replacement for red meat. Moderate fish consumption (two to four 150g servings per week) also helps prevent heart disease. When it comes to fruit and vegetables, people should increase their daily consumption to up to 400g due to the strong association with a lower risk of atherosclerosis. When it comes to chocolate, the available evidence allows for up to 10g of dark chocolate per day. The authorsthis studyalso note that at this level of consumption, the beneficial effects outweigh the risk of weight gain and associated adverse consequences for cardiovascular health. However, the researchers also emphasize that diet for the heart should, above all, be fun. This can motivate healthy people to make long-term changes.
