What is really a 'healthy diet'? What I learned by scrutinizing the research for the past 40 years


Dan Gold

Various diets, such as gluten-free diets and juice diets, are touted as 'healthy' and disappear. So, from the perspective of 'what is a'really healthy diet'that helps reduce the risk of heart disease?', Researchers are investigating studies conducted over the past 40 years.

Trending Cardiovascular Nutrition Controversies | JACC: Journal of the American College of Cardiology

Butter or olive oil? Eggs or no? New nutritional review cuts through the myths. --The Washington Post
https://www.washingtonpost.com/lifestyle/wellness/butter-or-olive-oil-eggs-or-no-new-nutritional-review-cuts-through-the-myths/2017/02/24/7af5ee2c- fa0f-11e6-be05-1a3817ac21a5_story.html

Want A Long Life With A Healthy Heart? Here's What To Eat (And What Not To)
https://www.forbes.com/sites/tarahaelle/2017/02/27/want-a-long-life-with-a-healthy-heart-heres-what-to-eat-and-what-not- to /

In conclusion, 'a diet that reduces the risk of heart disease' means eating a lot of vegetables and fruits, eating moderate amounts of whole grains, nuts, and legumes, lean meat, fish, vegetable oils, and low fat. & It will be a diet that also eats non-fat dairy products. In the past, it was said that 'animal fats are harmful' and 'vegetable oils and fats are dangerous', but a reassessment of previous studies has shown that the amount needs to be limited but not harmful. It seems. On the other hand, saturated fats, trans fats, solid fats and oils, sodium, too much sugar, and refined wheat flour should be avoided.

Dr. Andrew Freeman, a cardiologist and one of the investigators, agreed that a diet rich in green and leafy vegetables, whole grains, legumes, and fruits is good for heart health. On the other hand, there are many misunderstandings about nutritional trends such as antioxidant supplements, juice diets, and gluten-free diets. '

◆ Juice diet



Few studies have investigated the difference between ingesting fruits and vegetables in juice and ingesting fruits and vegetables themselves. However, since juice is easier to consume than fruits and vegetables themselves, it may take too much calories, so it is recommended to eat the ingredients themselves instead of juice until the number of research papers increases. Juice seems to be okay for people who consume less vegetables and fruits in their daily lives, but researchers advise to avoid sugar and honey.

◆ Antioxidant supplements
Antioxidants are known to be effective in removing active oxygen, preventing lifestyle-related diseases and suppressing aging, but there are no studies at this time showing that antioxidant supplements are beneficial for heart health. In some cases it can be dangerous. As of 2017, it has been proved that 'fruits and vegetables have high antioxidant effects and are healthy'. It seems necessary to take antioxidants from foods rather than supplements.

◆ Gluten-free diet
Celiac disease , an autoimmune disease triggered by an immune response to gluten, a type of protein, requires avoiding wheat products such as bread and pasta. However, there is no evidence that people without celiac disease can lose weight or protect their heart health by avoiding wheat products. In the United States, 1 to 2% of the population has celiac disease, and about 6% of the population is allergic to wheat without celiac disease.

◆ Coconut oil & palm oil


Beverly Crandon

According to the American Heart Association , coconut oil and palm oil are high in saturated fatty acids, which are known to raise human cholesterol levels. Especially in recent years, it is said that 'coconut oil is good for your health', but there are few research results that these oils are good for the heart, and research results that increase the risk of heart disease when it comes to palm oil have also been announced. increase. On the other hand, many studies have shown that vegetable oils such as olive oil lower the levels of bad cholesterol and raise the levels of good cholesterol. However, it is also stated that these oils are high in calories and should be used moderately.

◆ Nuts
Studies have shown that nuts are good for your heart's health, but eating too much can lead to too much calories and fat.

◆ Eggs
Some may avoid it because eggs are high in cholesterol, but studies show that trans fatty acids in butter and meat have a greater effect on blood cholesterol levels than eggs. I know that. In addition, there are individual differences in how much cholesterol contained in food is absorbed, and it is said that there are people who are three times more likely to respond to cholesterol than normal people due to genetic factors, so uniformly 'egg's You should be careful about cholesterol. '

◆ Leafy vegetables

by Mike Kenneally

Leafy vegetables such as kale and spinach contain a lot of vitamins, minerals, antioxidants, etc., and research results show that 'people who take three meals of leafy vegetables a day have a 24% lower risk of heart disease.' Also exists. People who are treated for anticoagulant are said to 'avoid leafy vegetables because they are rich in vitamin K, which works to coagulate blood,' but moderate amounts of vegetables are treated. The doctor says it will also help.

in Junk Food, Posted by darkhorse_log