What is really "healthy eating habits"? What I found out by researching the research for the past 40 years
Various dietary regimens such as gluten-free diet and juice diet will disappear after being touted as "good for health". Therefore, from the viewpoint of "What is" a really healthy diet "useful for reducing the risk of heart disease", researchers are investigating research conducted in the past 40 years.
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In conclusion, "Diet that reduces the risk of heart disease" means taking a lot of vegetables and fruits, moderately picking whole grains, nuts and legume foods, and lean meat and fish, vegetable oil, raw fat & Non-fat dairy products will also take diet. In the past, it was said that "animal fat is harmful" and "vegetable oils and fats are dangerous", but if we reevaluate the research so far, we have to limit the amount but it will not result in harmfulness It seems to be. Meanwhile, taking saturated fat, trans fat, solid fat, sodium, sugar taken too much, refined flour should be avoided.
Dr. Andrew Freeman, a cardiologist and one who conducted the survey, said, "Consensus that the diet that takes plenty of green vegetables and leafy vegetables, whole grains, legumes and fruits is good for the health of the heart On the other hand, there are many misunderstandings about nutrition epidemics, such as antioxidant supplements, juice diet, gluten free diet, "he says.
◆ Juice Diet
There are only a few studies that investigated the difference between ingesting fruits and vegetables as juices and fruits and vegetables themselves. However, as juice makes it easier to ingest than fruits and vegetables themselves, there is a possibility of taking too much calories and it is recommended to eat raw materials themselves rather than juice until more research papers are added. People who consume little vegetables and fruits in their usual life seem to be OK with juice, but at that time researchers advise to avoid something like sugar or honey.
◆ Antioxidant Supplement
AntioxidantIs known to have the effect of removing active oxygen and preventing lifestyle diseases and suppressing aging, but research results indicating that antioxidant supplements have benefit to the health of the heart do not exist at the present time, in some cases It also brings danger. It is proved as of 2017 that "fruits and vegetables have a high antioxidant effect and are healthy". It seems necessary to take antioxidant substances from food, not supplements.
◆ Gluten Free Diet
An autoimmune disease triggered by an immune response to gluten, a kind of protein "Celiac diseaseIt is necessary to avoid wheat products such as bread and pasta. However, there is no evidence that people who are not celiac disease can lose weight and protect the health of the heart by avoiding wheat products. In the United States, celiac disease patients are 1 to 2% of the population, and wheat allergy without celiac disease is around 6% of the population.
◆ Coconut Oil & Palm Oil
American Heart AssociationAccording to, coconut oil and palm oil contain a lot of saturated fatty acids, which are known to raise human cholesterol levels. Especially in recent years it is said that "coconut oil is good for health", but there are few research results that these oils are good for the heart, and research results that raises the risk of heart disease for palm oil is also published I will. On the other hand, vegetable oils such as olive oil had many survey results that lower the level of bad cholesterol and increase the level of good cholesterol. However, it is written that these oils are used moderately due to high calorie.
Studies have shown that nuts are good for the health of the heart, but overeating leads to too much calorie and fat taking.
Some people avoid "as eggs contain a lot of cholesterol", but according to research, trans fatty acids contained in butter and meat have a greater influence on blood cholesterol level than eggs I know that. Also, since it is said that there are individual differences in how much cholesterol contained in foods is absorbed, and there are also people who are more likely to respond to cholesterol three times more than normal people in terms of genes, so uniformly " It should not be said that you should be careful about cholesterol.
◆ leafy vegetables
Leafy vegetables such as kale and spinach contain a lot of vitamins, minerals and antioxidants, and the results of the research that "24% of those who took three meals of leafy vegetables have less risk of heart disease" Also exists. People who are undergoing anticoagulation treatment are told that "it is necessary to avoid leafy vegetables because it contains abundant vitamin K which has the function of coagulating the blood," but moderate amounts of vegetables are treated The doctor says it will also help.
in Junk Food, Posted by logq_fa