It may be tempting to latch on to the latest diet fad like juicing or going gluten-free to lose weight or achieve other health goals. But when it comes to heart health, doctors say sticking with old standbys like fruits, veggies and olive oil is still the best approach.
To see what kind of diet patterns might be the most heart healthy, a team of doctors and researchers examined results from more than a dozen previously published nutrition studies. Taken together, all of this evidence shows the best regimen for heart health includes plenty of fruits, vegetables, whole grains and legumes, the study concludes.
“There is a great amount of misinformation about nutrition fads, including antioxidant pills, juicing and gluten-free diets,” said lead study author Dr. Andrew Freeman, director of cardiovascular prevention and wellness in the division of cardiology at National Jewish Health in Denver.
“However, there are number of dietary patterns that have clearly been demonstrated to reduce the risk of many chronic diseases, including coronary heart disease,” Freeman said in a statement. “There is growing consensus that a predominantly plant-based diet that emphasizes green, leafy vegetables, whole grains, legumes and fruit is where the best improvements are seen in heart health.”
Based on the scientific data available, nuts in moderation, extra-virgin olive oil and lean meats can also be part of a heart healthy diet, Freeman and colleagues report in the Journal of the American College of Cardiology.
To help avoid high cholesterol, one risk factor for heart disease, the study authors also recommend skipping or limiting eggs and other oils like coconut and palm oil.
Even though U.S. dietary guidelines released last year removed previous recommendations to limit cholesterol, the current research review still advises against eating too many eggs because they are associated with higher cholesterol levels in the blood.
Coconut oil and palm oil may be trendy, but there isn’t much data to show they’re healthy for routine use, the study also concludes. Olive oil does have proven benefits, but should be consumed in moderation because it’s high in calories.
When it comes to antioxidants, another diet fad, there’s no evidence that supplements can help the heart and some evidence that they may have harmful health effects. But the science does support eating whole fruits and vegetables to get these nutrients.
Juicing, too, may not be as good for the heart as whole fruits and vegetables if people end up drinking too many calories, the researchers note. Juices without added sugar may, however, make sense for people who don’t eat enough fruits and vegetables.
“The problem with juicing is that many individuals who drink these tend to consume more calories from added sugars (fruit, yogurt, milk) than they realize,” Dr. Daniel Rader of the Perelman School of Medicine at the University of Pennsylvania in Philadelphia said by email. He wasn’t involved in the study.
Gluten-free diets that avoid ingredients like wheat, barley and rye are necessary for people with celiac disease or gluten allergies, but don’t have proven benefits for anyone else, the study concludes.
It’s possible that fad diets avoiding gluten without a medical reason to do this might appear to be successful because people who try eating this way to improve their health also do other things that are healthy like getting plenty of exercise and sleep and avoiding smoking and junk food, said Alvaro Hernaez, a researcher at the Hospital del Mar Medical Research Institute in Barcelona.
“They feel better because of the general improvement in their lifestyle habits,” Hernaez, who wasn’t involved in the study, said by email.
Fads diets, especially those that load up on meat or restrict too much food, should be avoided, said Samantha Heller, a nutritionist at New York University Langone Medical Center who wasn’t involved in the study.
“We would all benefit from eating fewer foods that come from animals such as ham, beef, cheese, butter and pork, and eating a lot more plant foods,” Heller said by email.
SOURCE: bit.ly/2mBgBKW Journal of the American College of Cardiology, online February 27, 2017.
Trending News on PVDN
Two More Puerto Vallarta Beaches Are Awarded Blue Flags Puerto Vallarta (PVDN) - In the upcoming 2023-2024 season, Puerto Vallarta is set to host six beaches awarded with the Blue Flag accreditation, an esteemed international recognition for high environmental and quality standards. The Blue Flag committee has reconfirmed the status for four previously certified beaches while conferring this prestigious title to two new beaches…
Popocatépetl Volcano Resumes Activity; Authorities Maintain Alert Status PUERTO VALLARTA (PVDN) - After a period of relative calm last week, Mexico's Popocatépetl volcano resumed minor activity on Friday night and through Saturday night, as reported by the National Civil Protection Coordination (CNPC). This comes following significant explosions last weekend that put nearby communities on high alert. The resumed activity was characterized by minor…
Puerto Vallarta Set to Celebrate 105th Anniversary as Municipality and 55th as a City with Grand Festivities PUERTO VALLARTA - The coastal paradise of Puerto Vallarta is poised to celebrate two landmark anniversaries: the 105th anniversary of its recognition as a municipality and the 55th anniversary of its elevation to city status, with a grand commemoration on May 31, 2023. The celebrations have been meticulously planned by the municipal government led by…
‘Kingdoms of Mexico’ Distinction Launches to Boost Tourist Destinations With European Influences Puerto Vallarta (PVDN) - Miguel Torruco Marqués, the head of the Ministry of Tourism (Sectur), introduced the new 'Kingdoms of Mexico' distinction, a major initiative designed to enhance the appeal of Mexico's tourist communities on an international level. The announcement came during a presentation attended by the governors of Tlaxcala, Lorena Cuéllar Cisneros; Baja California,…
Tactical Groups Are Added to the Streets and Beaches of Puerto Vallarta Puerto Vallarta (PVDN) - As a component of the safety strategies initiated at the Citizen Security Police Station, members from the Tactical Operations Group (GOT) have been bolstering street patrols all over Puerto Vallarta. Following directives from Commissioner Rigoberto Flores Parra and Mayor Luis Alberto Michel Rodríguez, these officers ensure a visible and protective presence…
Popocatépetl Volcano Exhibits Increased Activity; Yellow Phase 3 Alert Continues PUERTO VALLARTA (PVDN) - In the past 24 hours, heightened activity was recorded from Mexico's Popocatépetl volcano, with an alarming 315 exhalations detected, accompanied by water vapor, other volcanic gases, and ash, according to the Scientific Advisory Committee (CCA) of the National Civil Protection System (SINAPROC). Monitoring systems in place around the active stratovolcano also…
Mothers Searching For Their Missing Children Uncover Presumed Clandesant Grave in Puerto Vallarta PUERTO VALLARTA (PVDN) - A team of mothers seeking their missing children made a chilling discovery on the outskirts of Puerto Vallarta Saturday afternoon: a skeleton, fragments of bones, and several indications pointing towards a potential site of illegal body disposal. The area of discovery, located near the road to Viejo el Veladero, close to…
LGBTIQ+ Community Member Disappears At Puerto Vallarta Pride PUERTO VALLARTA - A member of the local LGBTIQ+ community has gone missing under mysterious circumstances, inciting deep concern within the community and calls for immediate action from local authorities. Rubén Michel Castro Guizar, 32, a deaf individual, was last seen on the night of Thursday, May 25th, attending the Vallarta Pride march. His disappearance…
American Tourist In Critical Condition in Puerto Vallarta After Wave Breaks His Neck Puerto Vallarta (PVDN) - "Experiencing your sibling in critical care, confessing your love to him, anticipating the worst... it's a nightmare no one should have to endure," shared Adam Griffis. Adam's younger brother, Evan, is struggling for survival in a medical facility located in Puerto Vallarta. The 30-year-old experienced a freak accident while swimming last…
Trans Fats Ban in Mexico Will Prohibit the Sale of Cookies, Chips, Pizzas, and More in September Puerto Vallarta (PVDN) - The Chamber of Deputies in Mexico has taken a critical step in the battle against heart disease, approving a decree that reforms the General Health Law to restrict the use of trans fats and oils. The move is predicted to save more than 13,000 lives per year, with these substances currently…