Good Lifestyle

Keeping your heart in good health requires a lot of proactive measures, especially with regard to what you eat. After all,cardiopathy is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). For most people, maintaining a healthy diet usually implies the removal of problematic foods of their regular rotation. But according to two new studies, eating more than one type of food can reduce your risk of heart disease in half. Continue reading to see what you should work more in your meals.

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The first of the two studies, published recently in theJournal of the American Heart Association, Has undertaken to determine how the adoption of a long-term food-oriented diet of plant origin could affect theThe development of cardiac diseases later in life. To test their theory, a research team analyzed data from 4,946 adults aged 18 to 30 who were included in the study of coronary risks development among young adults (cardia). The participants had their health followed with eight follow-up exams 1987-88 to 2015-16.

The researchers then conducted feeding history interviews and ranked each participant using theA priori Quality of food score (APDQS) at the beginning of the study, seven years, and 20 years later. Foods classified as beneficial, including vegetables, fruits, beans, whole grains, hull fruits have been awarded higher scores than unwanted foods such as red-rich meat, fried potatoes, snacks Salty, pastries and sweet drinks. Neutral foods have been listed as refined cereals, potatoes, meat meats, and crustaceans. The researchers found that generally, higher scores among correlation participants with those who have eaten a herbal diet.

The results showed that participants who ranked in the Top 20 Percentile of long-term diet scores were 52 percent.less likely to develop heart disease. But the researchers also found that the participants whose scores have increased between the seven years and when most participants were 25 to 50 per cent were less likely to develop cardiovascular disease than those whose schemes are deteriorated during this period.

The authors of the study emphasized that no direct link can be established between herbal diets and cardiovascular health because it was an observation study. They also said that there were few true vegetarians in the group, which makes it impossible to determine the effects of a strict plant base on the risk of heart disease. However, the research team emphasized that the study was one of the first to focus on the long-term effects of an entire diet instead of singular foods or nutrients, making them Results An important step to better understand the relationship between heart health and what we eat.

"A rich, plant-centered diet is beneficial for cardiovascular health. A plant centered diet is not necessarily vegetarian, "Yuni ChoiPh.D., the main author of the postdoctoral research and researcher in the division of epidemiology and community health at the University of Minnesota School of Public Health, said in a statement. "People can choose from plant foods that are as close as possible, not highly transformed. We believe that people can include products of animal origin in moderation from time to time, such as non-fried poultry, non-fried fish, eggs and low-fat dairy products. "

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The second of the two studies examined whether a plant-based diet recommended by Food & Drug Administration (FDA) aimed atLower "bad" cholesterol often called the "portfolio regime" could affect therisk of heart disease in elderly women. According to the American Heart Association (AHA), its staples include: nuts ", vegetable soy protein, beans or tofu, viscous soluble fibers of oats, barley, ok, eggplant, Oranges, apples and berries, plant sterols of enriched foods and monounsaturated fatty acids present in olive and canola oil and lawyers, as well as limited consumption of saturated fats and food cholesterol ".

A team of researchers analyzed data on 123,330 menopausal women aged 50 to 79 who had not been diagnosed with cardiovascular disease. The participants were then followed for an average of 15 years with self-reported food frequency questionnaires.

The team found that women who followed the portfolio regime were very closely less likely to develop a kind of heart disease than women who have not followed the diet. It also found that 14% were less likely to develop coronary heart disease as a whole and 17% less likely to develop heart failure.

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The researchers emphasized that a direct cause and an effect can not be established as an observation study. However, they stated that the design of the study and its important sample example made it a reliable and exhorted indicator for more research focused on the feedback on men and women younger.

"These results have an important opportunity because there is always room for people to integrate more cholesterol lowering foods into their diet"John Sievenpiper, MD, PhD, the main author of the study of the Saint-Michael Hospital in Toronto and Associate Professor of Nutrition and Medicine Sciences at the University of Toronto, said in a statement. "With even greater adhesion on the dietary motive of the portfolio, an association was expected with even less cardiovascular cardiovascular events, perhaps as much as cholesterol lowering medications. Nevertheless, a reduction of 11% is clinically significant and would meet the minimum threshold of anyone for an advantage. The results indicate that the portfolio scheme gives advantages for cardiac health. "

The researchers also stressed that even incremental stages towards plant-based foods could help reduce the risk of heart disease. "We also found a dose response in our study, which means you can start small, adding an element of the portfolio regime at a time and gain more benefits from cardiopathic health when you add more components ",Andrea J. GlennOne of the main authors of the study and a doctoral student at the St. Michael Hospital in Toronto and Nutritional Sciences of the University of Toronto, said in a statement.

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