- Eating more whole fruits, vegetables, legumes, nuts, fish, and full-fat dairy can lower your risk of heart disease.
- Experts have found that a healthy diet can be achieved in many ways, including moderate amounts of whole grains and unprocessed meats.
- When changing your diet, focusing on starting small will help you stick to your new eating habits.
A new report suggests that not getting enough of six staple foods can increase your risk of cardiovascular disease. The study was led by researchers from Hamilton Health Sciences at McMaster University and the Population Research Institute for Health Research (PHRI).
The study was published in a journal on July 6. European Heart Journal.
The researchers derived dietary scores from the PHRI’s large global prospective urban-rural epidemiology (PURE) study. They replicated their results in five independent studies aimed at measuring health outcomes in different regions of the world and in people with and without a history of cardiovascular disease.
They found that eating whole fruits, vegetables, legumes, nuts, fish and full-fat dairy products was key to lowering the risk of cardiovascular disease, including heart attack and stroke.
They also found that a healthy diet can be achieved in many ways, including incorporating moderate amounts of whole grains and unprocessed meats.
“Previous dietary scores, including the EAT-Lancet Planetary Diet and the Mediterranean diet, have tested diet-diet relationships. [cardiovascular disease] “However, high-, middle- and low-income countries are well represented in the PURE healthy eating score,” said Salim Yusuf, Senior Author and Principal Investigator of PURE. says. press release.
The study is also unique in that it scores other diets that combine foods considered harmful, such as processed and ultra-processed foods, with foods and nutrients considered health-protective, the first author explained. Andrew Mente A PHRI scientist and assistant professor in the McMaster School of Health also said in the same press release the research methods, evidence, and implications.
The PURE Healthy Diet Score recommends the following averages:
- 2-3 servings daily, fruit
- 2-3 servings daily, vegetables
- 1 serving per day, nuts
- 2 servings daily, dairy products
- 3-4 servings weekly (legumes)
- 2-3 servings weekly, fish
Alternatives include one serving of whole grains per day and one serving of unprocessed red meat or poultry per day.
Yuming NeeA cardiologist at the Memorial Care Cardiovascular Institute at Orange Coast Medical Center in Fountain Valley, California, says these six food groups are the same foods he’s long advocated in the form of the Mediterranean diet. increase.
“There is a lot of evidence about the benefits of the Mediterranean diet in preventing heart disease, and there are many resources on meal preparation and recipes for practicing the Mediterranean diet,” says Dr. Nee.
Nee added that it gives you room to include full-fat dairy in your diet, provided you consume the right amount.
A good amount of full-fat dairy, according to Ni, would be:
- 2 slices of cheese, or
- 1 cup milk or yogurt, or
- Palm-sized diced cheese
“Portion control is especially important with high-calorie foods such as protein, nuts, and dairy. If you’re unsure, check the nutrition label and verify serving size,” Ni told Healthline. I will tell you.
Andy De Santis, RD, MPH, A dietitian in Toronto, Canada, said, “Diversity in protein intake is fundamental to a diet for optimal heart health.”
“Most of our protein intake is heavily skewed towards chicken, pork, eggs, beef and dairy. are lacking unique and beneficial compounds.”
By comparison, other protein sources such as nuts, legumes, fish and soy are not significantly consumed, says De Santis.
“Each of these food groups has its own pertinent attributes that play a role in heart health,” he says.
“So, I’m not saying that you should eat these protein foods and eat other protein foods, but to take advantage of the unique benefits that protein sources provide individually and of course collectively, protein There is no doubt that modifications need to be made in pursuit of a better balance between sources, contributing to cardiovascular health,” says de Santis.
“Food is medicine, until it’s not,” he says Kim Shapira MS, RD, Renowned Nutritionist, Nutritional Therapist and Author this is what you’re really hungry for.
“We are all emotional creatures and there is a lot of confusion about what food is,” she told Healthline.
“If you keep your emotions out and focus on your body, it’s not so confusing,” she added. “Our bodies are self-healing and self-regulating systems that require a variety of nutrients from a balanced diet,” she explains.
Shapira explains that once you start making changes, you can reap immediate benefits. “And the other good news is that you don’t have to be perfect, just get started,” she says.
focus on what you love
De Santis says it’s important to work on the foods you actually enjoy when starting to change your eating patterns.
He recommends identifying your favorite foods from each food group and making sure those foods are around you.
“These groups may also include foods that they like but haven’t eaten recently,” he says.
start with small changes
If you find it difficult to eat a balanced diet containing more whole foods, experts recommend starting small.
For example, Shapira suggests finding new foods at the grocery store each week.
“If you find that difficult, take a friend shopping with you who will introduce you to new foods,” she says. “Buy enough for her to try three to four new fruits, vegetables, or whole grains.”
add instead of subtract
“Don’t worry too much about what you can’t eat and focus more on what you can add,” says Shapiro. “This will change your eating habits in the right direction.”
Organic seeds and nuts, for one, are also great additions to many dishes, she says.
“Sprinkle seeds and nuts on toast, salads, and smoothies and be adventurous,” she suggests. “Or you could try a new nut or nut butter this week,” she says.
“These easy taste tests will be fun for the whole family,” Shapira told Healthline. “Let’s get everyone involved and see who loves what.”
Prepare snacks and meals in advance
Shapira recommends preparing food as soon as you get home so it’s easy to eat later.
“Fruits and veggies make great snacks. Find something you love and try to eat it when you’re hungry,” she says.
Preparing ahead is something Dr. Ni also recommends. “Most whole food recipes require some prep work, making it more difficult to follow a busy schedule and eat whole food meals,” says Nee.
Prep, Nee said, means cutting fruit, making salads together, buying pre-cooked protein to add to veggies, or making whole meals and freezing them for later. It might be something like
“Having food ready to eat later makes it easier to eat pre-made, whole-food-based meals than buying unhealthy fast food,” says Nee.
Please pay attention to the portion size
“Then, you can find portion-controlled whole-food snacks for snacks, such as nuts, whole fruits, and cheeses, that can satisfy hunger with minimal effort,” suggests Nee.
“Consuming these snacks with water helps you control your calorie intake and help you maintain a healthy weight,” added Nee.
Get creative with instant food
Finally, Nee said one final tip is to look for casual eateries that serve healthy meals that focus on these six food groups instead of eateries that serve highly processed fast food. It is to take advantage of the ever-increasing number of
