A Pesco-Mediterranean diet rich in plants, nuts, whole grains, extra virgin olive oil and fish and / or seafood is ideal for optimizing heart health, according to a cumulative review published today. Journal of the American College of Cardiology. Intermittent fasting is recommended as part of this diet.
The traditional Mediterranean diet has been supported by the national guidelines as well as the 2019 ACC / AHA guideline on primary prevention of heart disease. The Mediterranean diet consists of plant foods (fruits, vegetables, beans, whole grains, seeds, tree nuts and olives), fish / seafood, olive oil and moderate amounts of dairy products (yogurt and cheese) and eggs. Several studies and randomized clinical trials have indicated that diet is associated with a lower risk for heart disease, diabetes, cognitive decline, depression, and some cancers.
MD, James H., of preventive cardiology at St. Luke’s Mid America Heart Institute. “Although humans are omnivorous and can live up to the myth of foods, the ideal diet for health remains a dilemma for many,” O’Keeffe said. Lead author of the study. “Plant-rich diets reduce the risk of heart disease; however, vegetarians are difficult to follow and can result in significant nutrient deficiencies. On the other hand, many people in modern Western cultures consume meat, Highly processed meat, especially from inhumanely raised animals. Conditions. We propose the Pesco-Mediterranean diet as a solution to this ‘omnipotent dilemma’ as to what to eat. ”
Previous studies have supported fish as part of a heart-healthy diet. The 2015-2020 Dietary Guidelines for Americans recommend adults consume fish at least twice a week in place of red meat, poultry or eggs. A pasteurian diet includes fish and / or seafood as the primary source of protein and reduces the consumption of red meat or poultry. A meta-analysis of five prospective dietary studies found that compared with regular meat-eaters, the corsatory artery disease mortality was 34% lower than that followed by a digestive diet.
A Pesco-Mediterranean diet also emphasizes the use of extra-virgin olive oil in place of butter or other fats. Extra-virgin olive oil is a high-quality, unrefined olive oil, and previous studies have shown that it has cardiometabolic benefits, such as low-density lipoprotein (“bad”) cholesterol lowering and high-density lipoprotein ( “Good”) raising cholesterol. Researchers recommend using generous amounts of extra virgin olive oil (high in polyphenol antioxidants) in vegetable dishes as well. To provide an additional source of healthy fats and fiber, the Pesco-Mediterranean diet includes tree nuts. The PREDIMED trial, a randomized clinical trial of primary heart disease prevention, has shown that serving mixed nuts daily has a 28% lower risk of heart disease.
“There is no clear consensus among nutritionists on the role of dairy products and eggs in the risk of heart disease, although we have allowed for them in the Peso-Mediterranean diet,” O’Keefe said. “Low-fat yogurt and cheese are preferred; butter and hard cheese are discouraged due to the high concentration of saturated fat and salt. Eggs contain beneficial nutrients and can be a healthy alternative to red meat; However, we do not recommend more than five yolks. Consume per week. ”
Intermittent fasting, the practice of limiting the daily intake of calories in a specific time window each day (typically between eight and 12 hours), reduces insulin sensitivity and the body’s ability to convert from burning glucose to fatty acids. Has been shown to improve (usually from belly fat) as the primary metabolic fuel. The most common form of intermittent fasting is time-restricted eating, which involves limiting two, rather than three, meals per day and shortening the calorie-consumption window. Evidence regarding time-restricted eating is preliminary and requires more research.
“Our ancient ancestors did not have access to unlimited supplies of food throughout the year. Nor did they regularly eat three large meals, plus snacks daily. Focusing on fresh whole foods along with fish, especially health benefits. “. When it comes to heart health. The Pesco-Mediterranean diet is an ideal cardioprotective diet with daily time-restricted eating,” O’Keefe said.
Follow the Mediterranean diet for weight loss
Journal of the American College of Cardiology (2020). DOI: 10.1016 / j.jacc.2020.07.049
Provided by the American College of Cardiology
Quotes: PESCO-Mediterranean Diet, Intermittent Fasting May Reduce Risk of Heart Disease (2020, 14 September) https://medicalxpress.com/news/2020-09-pesco-mediterranean-diet-interitittent-fasting-heart to 15 Retrieved September 2020. Html
This document is subject to copyright. Except for any fair that serves for the purpose of personal study or research, no part may be reproduced without written permission. The content is provided for information purposes only.