New look at nutrition research identifies 10 features of a heart-healthy eating pattern

 

https://www.eurekalert.org/news-releases/933083

 

 News Release 2-Nov-2021
American Heart Association Scientific Statement
Peer-Reviewed Publication
American Heart Association

 

 The American Heart Association has outlined 10 key features of a heart-healthy eating pattern in a new scientific statement that emphasizes the importance of overall dietary pattern rather than individual foods or nutrients and underscores the critical role of nutrition in all stages of life. These features can be adapted to accommodate individual food likes and dislikes, cultural traditions and whether most meals are consumed at home or on-the-go, according to the statement, “2021 Dietary Guidance to Improve Cardiovascular Health,” published today in the Association’s flagship journal Circulation.

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 The statement details 10 features of a dietary pattern to promote heart health:

    Balance food and calorie intake with physical activity to maintain a healthy weight.
    Choose a wide variety and eat plenty of fruits and vegetables to get a full range of nutrients from food rather than supplements;
    Choose whole grains and other foods made up mostly of whole grains;
    Include healthy sources of lean and/or high-fiber protein such as plant proteins (nuts and legumes), fish or seafood, low fat or non-fat dairy, lean cuts of meat and limit red and processed meats;
    Use liquid non-tropical plant oils such as olive or sunflower oils;
    Choose minimally processed foods rather than ultra-processed foods as much as possible;
    Minimize intake of beverages and foods with added sugars;
    Choose or prepare foods with little or no salt;
    Limit alcohol consumption; if you don’t drink, do not start; and
    Apply this guidance no matter where food is prepared or consumed.

Processed foods include meats that are preserved by smoking, curing or adding chemical preservatives, and plant-based foods that have added salt, sugar or fats. Many processed meats are high in salt, saturated fat and cholesterol. Research shows that replacing processed meat with other protein sources is associated with lower death rates. Ultra-processed foods are those that go beyond added salt, sweeteners or fat to also include artificial colors, flavors and preservatives that promote shelf stability, preserve texture and increase palatability.

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