This article is from: Health Times
Unhealthy diet can directly or indirectly accelerate the occurrence and progression of atherosclerosis. In 2021, the Journal of Cardiovascular Research, a journal of the European Society of Cardiology, published a review summarizing foods that protect against atherosclerosis. The study divides food into three categories:
eat more food in moderation(green)< /p>
Eat food in moderation(yellow)
It is recommended to eat less food (red)①
1. Red – eat less red meat
Studies found that people who regularly eat red and processed meat, Increased risk of coronary heart disease. For example, processed meats such as bacon, sausages and sausages have a strong correlation with coronary heart disease; preservatives such as sodium and nitrate in processed meats can increase blood pressure and increase insulin resistance, so only occasionally eat some.
For unprocessed red meats, such as beef, pork and lamb, the evidence for an association with coronary heart disease is less consistent. However, studies also recommend eating less than twice a week (100 grams each time).
Compared with red meat, white meat (poultry) does not increase the risk of coronary heart disease, and poultry meat is lower in fat and healthier. White meat can be eaten in moderation (up to three 100g servings per week).
2. Red – eat less refined carbohydrates
< span>Refined grains with a high glycemic index (high GI foods) and other starchy foods such as potatoes are associated with an increased risk of atherosclerosis, so it is recommended to eat less. It is more recommended to replace refined grains with low-glycemic cereals and whole grains. Eating more foods with a low glycemic index (low GI food) was associated with a lower risk of atherosclerotic cardiovascular events.
3. Red – Eat less saturated fat
For dietary fat intake, olive oil, soybean oil, sunflower oil and corn oil are healthier than butter and animal oils rich in saturated fat (such as lard, tallow, etc.).
The intake of oils rich in saturated fatty acids should be reduced in the daily diet. In the primary prevention of atherosclerosis, virgin olive oil is particularly recommended, with an average of 25 to 40 grams per day.
4. Red – Limit Salt, Sugar & Alcohol
< p>High salt intake is a well-established risk factor for atherosclerosis. For healthy adults, the average salt intake is less than 5 grams per day, but a lot of salt intake is hidden in processed and canned foods such as processed meats, bread and other baked goods, and canned foods.
Sugar-sweetened beverages are associated with an increased incidence of coronary heart disease, coronary heart disease mortality, and cardiovascular disease morbidity and mortality. Sugar-sweetened beverages have adverse effects on blood pressure, dyslipidemia, insulin sensitivity, C-reactive protein, inflammatory cytokines, and serum uric acid concentrations. Based on the available evidence, the intake of sugar-sweetened beverages should be strictly limited.
And for those who drink alcohol, small amounts of alcohol are allowed, with a maximum of two glasses of wine per day for men and one per day for women. Given the various risks associated with drinking alcohol, moderate or no alcohol consumption is generally recommended.
5. Yellow – eat one egg a day
< span>On the question of eggs, no more than 1 egg per day is not associated with coronary heart disease, but the risk increases when eating more eggs. 6-7 eggs a week is fine.
6. Green – eat fish to prevent atherosclerosis
< p>Because fish is rich in omega-3 polyunsaturated fats, eating fish in moderation can significantly reduce the incidence and mortality of coronary heart disease.
Current evidence suggests that 2 to 4 servings (150 grams per serving) of fish per week may protect against atherosclerosis.
7. Green – 200 grams of yogurt per day
Dairy products are a large category of food, and their nutritional value varies greatly due to differences in fat, salt content, processing methods, and fermentation. Current evidence supports moderate consumption of milk (one glass a day, three times a week) and cheese (50 grams each time), with 200 grams of yogurt per day.
8. Green – Beans, Nuts and Vegetables Are Good
< p>In addition to being rich in protein, beans are also a good source of viscose fiber, which is beneficial to blood lipids, postprandial blood sugar, and insulin response. Beans are also rich in several bioactive components, such as folic acid, which also improve cardiometabolism. Regular consumption of legumes, up to four 180-gram servings per week, may prevent atherosclerosis.
Eating nuts regularly can reduce the risk of coronary heart disease and death. Eating 28 grams of nuts a day was associated with a 28% lower risk of coronary heart disease. Based on a dose-response analysis, 30 grams of nuts per day is recommended. Eating more fruits and vegetables is associated with a lower risk of coronary heart disease. Available evidence consistently supports a high intake of fruits and vegetables in the daily diet, at least 400 grams per day.
References:
①Riccardi Gabriele, Giosuè Annalisa, Calabrese Ilaria et al. Dietary recommendations for prevention of atherosclerosis.[J] .Cardiovasc Res, 2021, undefined: undefined.
Editor: Lu Yang
Reviewer: Yang Xiaoming