Which one is good for your heart?

(HealthDay) — Want to eat the path to a healthier heart?

A diet rich in vegetable foods can reduce risk compared to a low-fat diet. heart Illness and stroke, new studies have been found.

Saturated fats, the most common types Products for animalsHas long been regarded as an enemy of the heart because it can raise “bad” LDL cholesterol.

A new study that followed more than 5,100 Americans found that people on a diet low in saturated fat actually had higher LDL levels.

However, the study found that it did not reduce the risk of heart disease or stroke.

On the other hand, those who consumed a lot of vegetable foods such as vegetables, fruits, whole grains, beans and nuts had a lower risk of cardiovascular accidents.

Experts say the findings do not mean that LDL cholesterol or saturated fats are not important. People who eat a lot of vegetable foods also tend to have low LDL and limit meat and dairy products, often resulting in a diet that is fairly low in saturated fat.

However, when focusing on saturated fat, ” diet “Quality,” said Uni Choi, the author of the study and a postdoctoral fellow at the University of Minnesota.

Instead, she said, a more “overall” approach to diet is likely to be good for heart health.

Choi will present the findings at the American Nutrition Society’s annual meeting online this week. Studies presented at conferences are generally considered preliminary until published in a peer-reviewed journal.

The results come from a lengthy study of heart health that began recruiting young adults in the United States in the 1980s. Over the 32 years, 135 participants developed coronary heart disease, accumulating “plaques” in the arteries and slowing blood flow to the heart. Another 92 people had a stroke.

Choi and her colleagues evaluated the dietary history of all study participants and assigned a “score” based on the number of vegetable foods they normally ate and the amount of saturated fat.

Overall, both vegetable lovers and those who avoided saturated fat had low LDL cholesterol. However, only a plant-rich diet was associated with a reduced risk of heart disease and stroke.

Each increase in these scores reduced the risk of heart disease by an average of 19%. On the other hand, the risk of stroke was reduced by 29%.

Factors such as smoking, weight, income and education level were taken into account.

This may be good news for burger lovers, but “plant-based” does not necessarily mean becoming a vegetarian or vegan.

Try to fill 70% to 80% of the dish with vegetables, beans, whole grains, and more, says Senior Researcher David Jacobs, a professor of public health at the University of Minnesota.

Jacobs said it’s important to eat these foods “close to cultivation” rather than buying highly processed ones. Variety is also important.

“I want a colorful and beautiful plate,” Jacobs said.

Dr. Andrew Freeman, a cardiologist who was not involved in the study, agreed that a “mainly plant-based” diet is a way to keep the heart healthy.

“Animal foods are not included in every diet,” said Freeman, who manages cardiovascular prevention and health at National Jewish Health in Denver.

Instead, he encourages patients to consume a wide variety of medications. Vegetable food, In “natural form”.

“Eat avocado, not avocado oil,” Freeman said.

He warned that new studies do not mean that saturated fats are meaningless. And if people focus on making plant-based diets, fat intake will be significantly lower. Let’s say, Freeman.

Why is a plant-rich diet kind to the heart? According to researchers, it’s not a magical ingredient.

Such diets usually contain fiber, unsaturated fats, and large amounts of vitamins and minerals, but Jacobs says the explanation may go beyond these nutrients.

He pointed out that, unlike animals, plants boast a series of self-generated chemicals that protect themselves from the environment. And these so-called bioactive compounds can benefit humans who eat them. ..

Choi said researchers would also like to study how different diets affect the body. Gut microbiota— A vast collection of bacteria and other microorganisms that live in the intestines and perform many important functions.

She said a plant-based diet could partially benefit the heart through its effects on the gut microbiota.

People who eat a plant-based supper can reduce their risk of heart disease by 10%

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Which one is good for your heart?

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