Do you want to keep your heart healthy? Eat as much natural, plant-based food as possible and as little processed food as possible – we all know that. But we didn’t know that there is a more terrible food for our hearts than side bacon, which, moreover, is neither fatty nor even of animal origin. We’re already showing you the dark news of today, after which you’ll have a good chance of looking at your favorite morning cocoa snail as an enemy.
Cardiovascular disease is one of the leading causes of death worldwide, so it is especially important to shape your lifestyle so that you can maintain the health of your circulatory system. In addition to avoiding regular exercise, smoking, and excessive alcohol consumption, a conscious diet is an important element of protection.
Carbohydrates are not an enemy, nor are fats, and they do have a place in dieting and living a healthy lifestyle. All we need to know is scale, quality, and timing, but that’s really from yesterday because science is discovering more and more things that encourage us to really only consume our sinful catches occasionally.
Many underestimate the role of proper nutrition in maintaining the healthy functioning of the heart and vascular system, says dr. Ron Blankstein of Brigham and Women’s Hospital in Boston. It is a common misconception that if someone is not struggling with heart problems and is overweight, they can eat anything without paying attention, even though a proper diet is essential for them as well.
Carbohydrates can be worse for heart health than fat
Researchers say carbohydrates have a “more detrimental effect” on cardiovascular risk factors than fat. They also provide surprising advice on fruits and vegetables.
The study looked at the eating habits of 125,000 people in 18 countries. The researchers found that carbohydrates, not fats, have “the most adverse effects on cardiovascular risk factors”. The project looked at people from different economic and geographical areas. Data were collected for a period of 10 years, 2003-2013.
But then what should I eat?
Researchers say nothing is forbidden, just eat a little smarter because the ideal diet is roughly 50 to 55 percent carbohydrate and 35 percent fat.
The type of fat is also important to consider, experts add.
Monounsaturated fats, such as those found in olive oil, nuts, and avocados, have beneficial properties. Meanwhile, saturated fats, which are often found in red meat, have a neutral effect on cardiovascular health.
But this study is not scripture either, it had its limitations
The authors wrote that in many low-income areas, carbohydrates, such as rice, beans, and bread, are the most commonly used ingredients.
“Current attention to the promotion of low-fat diets does not take into account the fact that most people in low- and middle-income countries have very high carbohydrate diets, which seems to be linked to poorer health outcomes,” warned Mahshid Dehghan. a Canadian expert in a press release, suggesting that poverty could damage heart health in other ways, which may have had some effect on the outcome of the survey.
“In low- and middle-income countries, where diets sometimes consist of more than 65 percent carbohydrates, policies should focus on reducing carbohydrate intake rather than focusing on reducing fat,” Dehghan added.
Like fats, the types and quality of carbohydrates can vary depending on what is available. Whole grains are healthier than highly processed products like white bread and pasta.
“The data are logical, especially in light of the authors’ remark that the survey was conducted in areas with low carbohydrate quality.
Here, carbohydrate sources include sugar, fried foods, and foods made from refined grains, ”dietitian Kristin Kirkpatrick pointed out an important detail.
“I would have liked to see the data change if we only look at high-quality carbohydrate sources such as low-processed cereals, beans, and starchy vegetables.”
Could your favorite cocoa snail be deadly?
Obviously, a dose a week with a proper, healthy diet is not a problem yet, but because of its high sugar and high carbohydrate proportions, it can certainly lead to obesity in the long run if you start the day with two big rings, which is very harmful to your heart. An average piece contains nearly 500 calories, which is a quarter to a fifth of your recommended daily calorie intake, plus 60 grams of carbohydrate, which is two proportions more than the recommended daily amount of healthy carbohydrates.
So it’s not good in large quantities, but nana, to eat it, a piece of it should fit into a healthy diet, but it’s best to look at it as a dessert, and on days when you start the morning with that, you’d rather end up with a chicken salad. day.
Is there too much fruit?
In addition to the recommendations for fats and carbohydrates, perhaps more surprisingly, other researchers in the PURE study have found that when it comes to fruits and vegetables, there really is a “too much of a good” rule. Of course, this is true if they cause other carbohydrates and fats to go out of our daily diet. Researchers recommend that we optimally eat three to four servings a day.
“From the perspective of fruit, vegetables, and legumes, we need to focus on the fact that most people do not even meet these minimum requirements.”
Kirkpatrick said, noting that it is very rare to overdose on fruit at the expense of other useful ingredients. “Perhaps the message shouldn’t be to eat less of these, but rather to try to eat a fruit or vegetable for every meal,” he added.