Heart-healthy eating: 10 keys

The new statement from the American Heart Association reflects the latest scientific evidence on the benefits of heart-healthy eating throughout life and that poor diet quality is strongly associated with increased risk of cardiovascular disease and death. The statement emphasizes the importance of looking at the total dietary pattern rather than the individual “good” or “bad” foods or nutrients.

These characteristics can be tailored to suit individual food likes and dislikes, cultural traditions, and whether most meals are eaten at home or on the go, according to the statement, “2021 Dietary Guide to Improving Cardiovascular Health “

A dietary pattern refers to the balance, variety, amounts, and combination of foods and beverages that are consumed regularly. The statement also highlights the critical role of nutrition education, starting a healthy diet early in life and maintaining it throughout life, as well as social and other challenges that can make it difficult to adopt or maintain a healthy diet pattern. for the heart.

“We can all benefit from a heart-healthy diet pattern regardless of life stage, and it is possible to design one that is consistent with personal preferences, lifestyles and cultural customs. It doesn’t have to be complicated, time consuming, expensive or unappealing, ”said Statement Writing Group Chair Alice H. Lichtenstein, D.Sc., FAHA, Senior Scientist and Director of the Cardiovascular Nutrition Team at Jean Mayer Usda Tufts University Human Nutrition Research Center on Aging in Boston.

Because food is often eaten in places other than the home, the statement emphasizes that it is possible to follow a heart-healthy dietary pattern regardless of whether the food is prepared at home, ordered in a restaurant or online, or they buy as prepared food.

Statement highlights

In a new statement on diet and heart health, the American Heart Association presents 10 key characteristics of a heart-healthy eating pattern that can help reduce heart disease and stroke risk at all stages of life.

The new statement emphasizes a general dietary pattern to support cardiovascular health and general well-being that is tailored to personal preferences, ethnic and religious practices, and life stages.

For the first time, the Association summarizes the evidence addressing sustainability, noting that heart-healthy eating patterns are also good for the environment.

Also for the first time, the statement lists several challenges, including social factors that make it more difficult to adopt or maintain a heart-healthy eating pattern, and suggests public health measures to address these challenges, including the early introduction of food education. and nutritional in all schools. levels.

The statement details 10 characteristics of a dietary pattern to promote heart health:

Balance food and calorie intake with physical activity to maintain a healthy weight.

Choose a wide variety and eat plenty of fruits and vegetables to get a full range of nutrients from food rather than supplements.

Choose whole grains and other foods that are mostly whole grains.

Include healthy sources of lean and / or high-fiber protein, such as plant proteins (nuts and legumes), fish or shellfish, low-fat or fat-free dairy products, lean cuts of meat, and limit red and processed meats.

Use non-tropical liquid vegetable oils like olive or sunflower oil.

Choose minimally processed foods over ultra-processed foods as much as possible.

Minimize the intake of drinks and foods with added sugars.

Choose or prepare foods with little or no salt.

Restrict alcohol consumption; If you don’t drink, don’t start.

Apply this guide no matter where food is prepared or eaten.

Processed foods include meats that are preserved by smoking, curing, or adding chemical preservatives, and plant-based foods that have added salt, sugar, or fat. Many processed meats are high in salt, saturated fat, and cholesterol. Research shows that replacing processed meat with other protein sources is associated with lower death rates.

Ultra-processed foods are those that go beyond added salt, sweeteners, or fat to also include artificial colors, flavors, and preservatives that promote storage stability, retain texture, and increase palatability.

Source link


Helen Hernandez is our best writer. Helen writes about social news and celebrity gossip. She loves watching movies since childhood. Email: Phone : +1 281-333-2229

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button

Adblock Detected

Please consider supporting us by disabling your ad blocker