A panel of physicians and researchers did a deep dive into the nutritional science, and they published their findings in the Journal of the American College of Cardiology. In the review, they examined the attention-grabbing controversies related to heart health and drilled down to give the most current, evidence-based advice. Here's what they recommend.
Is cholesterol from eggs still a concern?
"They are a great source of protein. But I recommend some patients have just one yolk per every two egg whites, to minimise the impact on cholesterol." said Michael Miller, a professor at the University of Maryland School of Medicine, author of "Heal Your Heart" and a co-author of the review.
It was the consensus of the panel that:
- Nuts are beneficial for cardiovascular disease, but also that portion control is key. "Aim for an ounce of nuts, then hide the bag to prevent overconsumption," Miller advised.
- Antioxidants in berries are beneficial for heart health. But be wary of antioxidant supplements, which don't offer the same health benefits and can cause harm in high doses.
- If you want to prevent heart disease, look to the Mediterranean diet and plant-based vegetarian diets.
- The "Southern diet", an eating pattern that includes fried food, processed meats, fats and sugar-sweetened beverages, is detrimental to heart health and should be avoided.
- Juicing is not a magical pathway to health. Juice provides concentrated energy, making it easy to take in too many calories. Eating whole foods is recommend over juicing.
"A generous amount of veggies and fruits, a moderate amount of whole grains and nuts, supplemented with your favourite protein sources of legumes, fish, poultry and lean meats, is a heart-smart, healthy eating plan." said Michael Miller, a professor at the University of Maryland School of Medicine, author of "Heal Your Heart" and a co-author of the review.
source：SYDNEY MORNING HERALD