If you want to take care of your heart, a vegetarian diet is better than a low-fat one

Saying goodbye to low-fat diets is possible while protecting the cardiovascular system by choosing vegetables, dark chocolate and avocado, according to a study by the American Society for Nutrition

Those who begin to take care of their diet to lead a healthier life always wonder what option to choose. For those who want to avoid the risks of heart problems , options are often a low-calorie or vegetarian diet . For them, a long-term study by the American Society for Nutrition has provided the scientific evidence to favor diets based at least 70% on plants .

To find out which is the best option, the researchers collected data on 4,700 people with their medical history and eating habits over 30 years . The result was that both vegetarian and low-fat diets resulted in lower levels of so-called 'bad cholesterol', but those based on plant-based foods added less risk of cardiovascular problems , one of the main causes of death in the country. more developed.

According to research led by David Jacobs , a specialist at the University of Minnesota (United States) , habits with plants are more beneficial and those who opt for this route can say goodbye to low-fat diets. "Setting a simple target like total saturated fat doesn't take into account the fats that are also found in healthy plant-based foods like avocados, extra virgin olive oil, nuts or dark chocolate , which are foods that they have heart-protective properties and a complex nutritional profile ", defends the expert.

According to experts, the cause of this difference could be in the greater presence of fiber, antioxidants, vitamins and minerals in this type of diet. This helps the heart, but also a healthier digestion, enables better general cholesterol levels, strengthens the condition of the bones and helps the kidneys to function better . "Based on our study, we suggest people incorporate more nutritionally rich plant foods into their diets ," says study co-author Yuni Choi.

In their conclusions, the scientists give a trick to those who want to take care of their heart and do not want to follow low-fat diets. "One way to do this is to fill 70% of your shopping bag with meals that include vegetables, fruits, whole grains, nuts, legumes, coffee and tea ," says Yuni Choi .

"No food is poison for the heart"

The European Society of Cardiology has also provided a series of tips on what to eat to avoid heart problems. "There is no indication that there is a food that is like poison in terms of cardiovascular risk. It is a question of quantity and frequency of consumption ", explains Professor Gabriele Riccardi, from the University of Naples (Italy) . "The mistake we made in the past was to consider one component of the diet as the enemy and so we only had to change one thing. In fact, we need to look at diets as a whole and if we reduce one part of the food it is important to choose a healthy replacement ," he insists.

From the European Society of Cardiology, the recommended plant-based foods are repeated to avoid heart problems: whole grains, fruits, vegetables, legumes (400 grams maximum per week each) and nuts (30 grams) . In fact, they insist on the vegetarian idea by proposing the substitution of butter and other products of animal origin for others of vegetable origin such as extra virgin olive oil.

In addition, it is recommended to moderate the consumption of red meat (beef, pork, lamb) to no more than 100 grams per week and bacon, sausages and salami to an occasional consumption . However, they open the door to the non-vegetarian with poultry to replace the rest of the meats and fish (two or four intakes a week of no more than 150 grams in total in the seven days).

These experts do not bet so much on the vegan diet because they observe dairy benefits for the heart. "Small amounts of cheese (three servings of 50 grams per week) and regular consumption of yogurt (200 grams per day) are even related to a protective effect due to the fact that they are fermented," explains Professor Riccardi. "We now understand that this bacterium plays an important role in influencing cardiovascular risk. Fermented dairy products contain good, health-promoting bacteria ," he notes.

The novelty in its new list of recommended foods is the substitution of cereals with a high glycemic index (white rice, white bread) for whole grains that do not raise the blood sugar index as much and other foods with a low glycemic index ( parboiled rice , , cereal omelette, pasta ).

Lastly, they suggest a daily serving of less than 10 grams of dark chocolate . "For this amount, the beneficial effects outweigh the risk of weight gain and its detrimental consequences for cardiovascular health," concludes the expert.