Sophia Antipolis, July 7, 2021: According to a paper published today in Cardiovascular Research, a journal of the European Society of Cardiology (ESC), plant-based foods should dominate a heart-healthy diet.1 This comprehensive review of food and heart disease research provides updated evidence about how much and how often each item can be safely consumed.
“There is no evidence that foods are toxic in terms of cardiovascular risk. It depends on the amount and frequency of consumption, ”said study author Professor Gabriele Riccardi from the University of Naples Federico II, Italy. “A mistake we’ve made in the past was seeing one component of food as the enemy and the only thing we had to change. Instead, we have to look at the diet as a whole and if we reduce the amount of a food, it is important that we choose a healthy replacement. “
Overall, there is consistent evidence that low consumption of salt and foods of animal origin and increased consumption of plant-based foods – including whole grains, fruits, vegetables, legumes, and nuts – are associated with a reduced risk of atherosclerosis in healthy adults. The same applies to the replacement of butter and other animal fats with non-tropical vegetable fats such as olive oil.
New findings distinguish processed and red meat – both are associated with an increased risk of cardiovascular disease – from poultry, which shows no connection with moderate consumption (up to three servings of 100 g per week). Red meat (e.g. beef, pork, lamb) should be limited to two portions of 100 g per week and processed meat (e.g. bacon, sausage, salami) to occasional use.
Legumes (up to four 180g servings per week) are the recommended protein substitute for red meat. Moderate fish consumption (two to four 150g servings per week) is also supported by the latest findings on heart disease prevention, although there may be sustainability concerns. Poultry can be a suitable protein alternative to red meat, but in moderate amounts.
In the case of fruit and vegetables, due to their strong association with a lower risk of arteriosclerosis, the daily consumption should be increased to up to 400 g. A handful (approx. 30 g) per day is recommended for nuts.
For the healthy population, recent findings do not suggest that low-fat instead of full-fat dairy products must be used to prevent heart disease. Rather, both high-fat and low-fat dairy products in moderate amounts and in the context of a balanced diet are not associated with an increased risk.
“Small amounts of cheese (three portions of 50 g per week) and regular yoghurt consumption (200 g per day) are even associated with a protective effect due to fermentation,” says Professor Riccardi. “We now know that gut bacteria play an important role in influencing cardiovascular risk. Fermented dairy products contain good bacteria that are good for health.”
When it comes to cereals, there are new recommendations based on the Glycemic Index (GI), which is where high GI foods raise blood sugar faster than low GI foods. Foods with a high GI (e.g. white bread, white rice) are associated with an increased risk of atherosclerosis; Therefore, consumption should be limited to two servings per week and otherwise replaced with whole grain products (e.g. bread, rice, oats, barley) and foods with a low GI (e.g. pasta, parboiled rice, corn tortilla).
With drinks, coffee and tea (up to three cups a day) are associated with a reduced cardiovascular risk. Soft drinks, including low-calorie options, are associated with a higher risk and should be replaced with water, except in limited cases. Moderate alcohol consumption (wine: up to two glasses a day for men and one glass for women; or a can of beer) is associated with a lower risk of heart disease compared to higher amounts or abstinence. But Professor Riccardi said, “Given the overall health effects of alcohol, this evidence should be interpreted as the maximum allowable intake rather than a recommended amount.”
With regard to chocolate, the evidence available allows for up to 10 grams of dark chocolate per day. The authors state that “at this level of consumption, the positive effects outweigh the risk of weight gain and the associated adverse effects on cardiovascular health.”
Professor Riccardi stated that eating should be fun in order to motivate healthy people to make long-term changes. He said: “We need to rediscover culinary traditions like the Mediterranean diet with delicious recipes made with beans, whole grains, nuts, fruits and vegetables.”
The authors conclude: “A strategy that is based solely on guidelines and nutritional education will not be enough to change the lifestyle of the population to be healthy, but also gastronomically appealing.”
Authors: ESC press office
Tel: +33 (0) 4 89 87 20 85
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Financing: see paper.
Details: see paper.
1Riccardi G, Giosuè A, Calabrese I, Vaccaro O. Dietary recommendations for the prevention of arteriosclerosis. Cardiovascular res. 2021. doi: 10.1093 / cvr / cvab173. Link will go live when published:
About the European Society of Cardiology
The European Society of Cardiology brings together health professionals from more than 150 countries who work to advance cardiovascular medicine and help people live longer, healthier lives.
About cardiovascular research
Cardiovascular Research (CVR) is the international journal of the European Society of Cardiology (ESC) for basic and translational research in various disciplines and areas.
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Falling for weight loss myths
I’m here to warn you about 5 fat loss myths that most people fall for. This may sound like soapbox talk and we apologize, but trust us when we say this is a message that needs to be spread.
Your fat loss depends on it.
Don’t waste time on these:
Myth: Diet pills help with fat loss
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for them. The “magic pill” has yet to be discovered (it was discovered – exercise. It just doesn’t come in pill form). Diet pills are more likely to damage your health and burn your wallet than you lose weight.
Don’t take a pill – instead, burn calories with exercise.
Myth: You should starve to lose fat
Trying to lose weight by starving is not only ineffective but also dangerous. It may seem like a severe calorie restriction would result in the fastest weight loss, but your body is complex and doing so disrupts your metabolism and slows down your results.
Don’t starve yourself – instead, eat healthy, small meals throughout the day.
Myth: Lots of crunches will straighten your abs
We all want our midsection to look toned while walking on the beach, but excessive crunches aren’t the solution for tight abs. To achieve a slim look, you need to focus on burning off the layer of fat that covers your abs.
Don’t be obsessed with crunches – focus on burning fat instead.
Myth: Eat Packaged Diet Foods For Quick Results
It is amazing to see what foods are packaged as “diet” or “weight loss” aids. In most cases, these products contain refined sugars and other artificial ingredients that your body doesn’t need.
Don’t eat packaged diet foods – stick to nutritious whole foods instead.
Myth: You have to avoid carbohydrates to lose fat
Carbohydrates get a bad rap, which is unfortunate because you can (and should) eat carbohydrates while you are losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.
Don’t go without all carbohydrates – stick with healthy carbohydrates instead.
Now that you know what not to do to look your best this summer, it’s time to go over your beach-ready game plan.
Here’s what you need to know in 3 easy steps:
First: cut out the trash
The best way to do this is to start cleaning your kitchen. Avoid sugary, processed, and high-fat foods. Once the rubbish is cleared away, don’t buy anything more. Remember, your beach-ready abs depend on what you eat – don’t eat trash.
Second: focus on whole foods
Replace the junk food in your life with a lot of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy products. Clean eating is that easy.
Third, start an exercise program with a fitness professional
This is the most obvious step. When you’re ready to get into tip-top shape, find a fitness professional who can help you along the way by creating a simple, step-by-step program. Invest in your health and watch the rest of your life change too.
Fred Sassani is the founder of Bodies By Design, a nationally certified personal trainer and nutrition specialist. For comments or questions, you can reach Fred at email@example.com or visit bbdforlife.com.
How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic
Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?
The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics
“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “
Indicates your baby is ready to wean the formula
Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “
A healthy solid food diet for a baby should include:
- Protein from meat, eggs, or boiled beans.
“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”
Signs your baby is NOT ready to wean the formula
Your baby should continue feeding if:
- You’re not gaining weight.
- Were born prematurely.
- Have not established a balanced solid diet.
- You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)
Health conditions that affect how long babies drink formula
Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:
“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”
How to wean your baby off formula
If your baby likes the taste of cow’s milk:
- Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
- For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
- Stop giving milk as soon as you have drunk the milk without any problems.
If your baby prefers the taste of formula:
- Build the formula as usual. Do not add cow’s milk to the milk powder.
- Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
- Feed your baby the mixture.
- Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.
Bottle or cup?
Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”
Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”
Does my baby still need milk when he wakes up at night?
Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “
Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.
But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “
When to apply the brakes when stopping the formula
Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:
- Dramatic change in her bowel movements.
If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.
Signs that your baby may not tolerate cow’s milk include:
What is the best milk for a 1 year old?
Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.
Your doctor may recommend 2% milk instead if your baby:
- Is difficult for her size.
- Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
- Is blocked.
Milk alternatives for toddlers
Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.
The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “
Meeting sleep recommendations can lead to smarter snacks
Photo credit: CC0 public domain
New studies show that missing more than 7 hours of sleep each night, which is recommended, may lower the chances of choosing a treat than those who meet the guidelines with their eyes closed.
Analysis of data from nearly 20,000 American adults showed a link between failure to follow sleepy diet recommendations and snack-related carbohydrates, added sugar, fats, and caffeine.
The preferred food category without meals has been set – salty snacks, sweets and soft drinks are the same for adults. Sleep Habits However, people who sleep less tend to eat more total snack calories in a single day.
The study also revealed what appears to be a popular American habit, a dinner that is no matter how much we sleep.
Christopher Taylor, professor of medical nutrition and lead study author at Ohio State University School of Health and Rehabilitation Sciences, said:
“Not only do we sleep when we stay up late, but we also have all of these obesity-related behaviors: lack of physical activity, prolonged screening times, a variety of foods that we consume as snacks, not meals. Whether or not you meet your sleep recommendations will have a huge impact. “
Recommended by the American Academy of Sleep Medicine and Sleep Study Group Adults should regularly sleep at least 7 hours a night to promote optimal health. Sleep Less There is an increased risk of many health problems, including weight gain, obesity, diabetes, high blood pressure, and heart disease, than recommended.
“We know sleep deprivation is broadly linked to obesity, but it’s all these little behaviors that determine how it happens,” says Taylor. I did.
The abstract of the study is in the Journal of the Academy of Nutrition and Nutrition The study will be presented in a poster session on October 18, 2021 Food Nutrition Conference & Expo.
The researchers analyzed data from 19,650 American adults, ages 20 to 60, who participated between 2007 and 2018. National Health and Nutrition Examination Survey.
This study collects 24-hour meals from each participant, details what and when all foods are consumed, and asks about the average hours of sleep on weekdays.
The Ohio State University team ranked participants on whether they met sleep recommendations based on whether they reported more than 7 hours or less than 7 hours of sleep per night. Using the USDA database, researchers estimated participants’ snack-related nutrient intake and classified all snacks into food groups. Three snack time frames were established for the analysis. It’s from 2:00 a.m. to 11:59 a.m., 5:59 p.m., and 6:00 p.m. to 1:59 p.m. in the evening.
According to statistical analysis, almost everyone (95.5%) eats at least one snack a day, and more than 50% of the snack calories of all participants are soda and energy drinks and chips, pretzels, cookies, and pastries. It was of two broad categories including.
Participants who did not meet sleep recommendations were more likely to eat morning treats, less likely to have afternoon treats, and have more calories than participants who slept more than 7 hours at night. I have eaten a lot of low-nutrient snacks.
Although many physiological factors are involved in the relationship between sleep and health, Taylor says that behavior modification, particularly avoiding the nose at night, not only helps adults adhere to sleep guidelines, but also improves their diet. Said it could help you.
“Following sleep recommendations helps to meet certain sleep needs that are relevant to our health, but it is also related to the fact that we are not doing anything that could harm our health. “Says registered nutritionist Taylor. “The longer you stay up, the more chances you have to eat. At night, these calories come from treats and sweets. Every time you make these decisions, you increase your risk of developing chronic diseases. Here are some calories and foods that are relevant and we don’t have whole grains, fruits, or vegetables.
“If you’re in bed trying to sleep, at least you won’t eat in the kitchen. So if you can go to bed yourself, that’s the starting point. ”
How to sleep well in 2021
For more informations:
E. Potosky et al., Differences in Snack Intake by Meet Sleep Recommendations, Journal of the Academy of Nutrition and Nutrition (2021). DOI: 10.1016 / j.jand.2021.06.145
Ohio State University
Quote: Smarter snacks from https://medicalxpress.com/news/2021-09-smarter-snacking.html on September 20, 2021 (September 20, 2021).
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