New Study Shows Eating Fish and Whole-Fat Dairy May Lower Risk of Heart Disease
A recent study conducted by McMaster University and Hamilton Health Sciences researchers at the Population Research Health Institute (PHRI) found that incorporating certain foods into your diet can help lower the risk of cardiovascular disease. The study, which was published in the European Heart Journal, examined the relationship between diet and heart disease in various regions around the world.
The researchers identified six key foods that play a crucial role in reducing the risk of heart disease. These foods include whole fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products. By consuming these foods regularly, individuals can potentially lower their risk of heart attacks and strokes.
One of the unique aspects of this study is its inclusion of an array of high, middle, and low-income countries. Instead of focusing solely on Western nations, the researchers sought to create a diet score that would be applicable to a diverse range of populations.
The recommended average daily servings for each of the key foods are as follows: 2-3 servings of fruit, 2-3 servings of vegetables, 1 serving of nuts, 2 servings of dairy per week, 2-3 servings of legumes per week, and consuming fish regularly. Additionally, whole grains and unprocessed meats can be included in moderation.
Cardiologist Yu-Ming Ni, MD, from MemorialCare Heart and Vascular Institute, recommends the Mediterranean diet, which aligns closely with the findings of this study. He emphasizes the benefits of including full-fat dairy products in the diet but advises practicing portion control to avoid excessive calorie intake.
Registered dietician Andy De Santis highlights the importance of diversifying protein intake for optimal heart health. Rather than solely relying on chicken, pork, eggs, beef, and dairy, he suggests incorporating other protein sources such as nuts, legumes, fish, and soy.
Experts stress the significance of focusing on foods you enjoy and starting small when making dietary changes. Incorporating new foods into your meals gradually and experimenting with different recipes can help make the transition easier. Additionally, preparing snacks and meals ahead of time and paying attention to portion sizes are essential for maintaining a balanced diet.
By following these recommendations and making small lifestyle adjustments, individuals can significantly reduce their risk of heart disease. Remember, food can be medicine, and prioritizing a varied and balanced diet is the key to maintaining optimal health.