Eating More of These 6 Natural Foods Could Lower Your Risk of Heart Disease and Death
Study Finds Full-Fat Dairy May Reduce Risk of Heart Disease and Premature Death
A recent study, published in the European Heart Journal, suggests that including full-fat dairy in your diet may help reduce your risk of heart disease and premature death. Despite concerns about high levels of saturated fat and calorie density, researchers found that current advice to restrict dairy intake may not be necessary or appropriate, particularly in low income and middle-income countries. However, some experts caution that the findings may be oversimplified.
Focus on Eating Right to Reduce the Risk of Cardiovascular Disease
According to recent research, instead of focusing on what foods to avoid, it is better to concentrate on what you should eat for a healthy diet. The recommended diets to prevent cardiovascular disease are based on outdated studies from high-income countries and may not be applicable to low- and middle-income countries where there are concerns about inadequate intake of some key foods. Researchers have developed a new diet score based on foods linked to longevity. The PURE diet includes daily servings of fruits and vegetables, weekly servings of legumes, nuts, fish, and dairy products. A higher score was assigned to those who consumed more than the median amount of each food group. The study found that a healthier diet was associated with lower risks of death and cardiovascular events.
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Increasing consumption of natural foods could reduce cardiovascular disease and mortality in low-income countries, study finds
A study has found that increasing the consumption of natural foods such as whole-fat dairy, fruits, vegetables, nuts, legumes, and fish could significantly reduce the incidence of cardiovascular disease (CVD) and death in low-income countries. The study suggests that cultural or economic factors contribute to the low intake of these foods in these countries. The analysis adjusted for various factors that could influence the relationships, including age, sex, waist-to-hip ratio, education level, income, urban or rural location, physical activity, smoking status, diabetes, use of statins or high blood pressure medications, and total calorie intake. The study’s findings contrast with usual Western guidelines that focus on avoiding overeating or excess consumption of foods such as whole-dairy, rather than addressing the low intake of these foods.
Better Health Linked to Increased Access to Diverse Foods
According to Liz Weinandy, a registered dietitian at The Ohio State University, previous knowledge has shown that consuming whole, unprocessed foods, such as fruits, vegetables, fish, nuts, and legumes, is healthy for us. These recommendations are reflected in various diets, including the Mediterranean, DASH, and Dietary Guidelines for Americans.
While some experts are concerned about the diversity of people in the PURE study, which included individuals from countries with different dietary habits and lactose intolerance prevalence, Christopher Gardner, a nutrition researcher and professor at Stanford Medicine, believes that having greater access to diverse food options is linked to better health overall. He advises caution when attributing specific health benefits to individual components of a diet.
New Evidence Suggests Reevaluation of Whole-Fat Dairy Restrictions
According to current guidelines, it is recommended to choose nonfat or low-fat dairy products. However, some experts believe that recent findings, including a study published in PLoS Medicine in September 2021, indicate that guidelines regarding whole-fat dairy should be reconsidered. This view is shared by organizations such as the American Heart Association (AHA).
Dariush Mozaffarian, MD, PhD, a professor at Tufts University, wrote in an accompanying editorial that national nutrition guidelines and food-based healthcare interventions need to keep up with the latest scientific research for the benefit of millions of people worldwide.
The PLoS Medicine study focused on a fatty acid found mainly in dairy products and found that individuals with higher levels of this fatty acid had a lower risk of cardiovascular disease. The study followed approximately 4,000 60-year-olds in Sweden over an average of 16 years, and similar data from Denmark, the United States, and the United Kingdom confirmed the findings.
Eating Whole-Fat Dairy: Is it Recommended?
According to Weinandy, while full-fat dairy products may have some benefits, they should not be consumed as a standard rule, especially if one’s diet already includes many healthy foods. However, enjoying half-and-half in coffee, an occasional scoop of high-fat ice cream, or a slice of cheese on a sandwich is acceptable. The fat content from these dairy products can fit within a healthy diet, provided that the recommended daily intake of saturated fat (up to 20 grams for most adults) is not exceeded. Nonetheless, it’s important to keep in mind that various studies link the saturated fat in dairy products to elevated levels of bad cholesterol.
Red Meat’s Place in a Healthy Diet
The PURE diet does not give any specific guidance on red meat, but a healthy diet can be achieved through various methods that fit personal preferences. Vegetarians can score well by eating fruits, vegetables, legumes, nuts, whole grains, and dairy foods. Non-vegetarians may achieve the same results by consuming fruits, vegetables, and legumes with either dairy or fish or moderate amounts of red meat or poultry. However, high-fat red meat and processed meats are not recommended for overall health due to their links to heart disease. The American Heart Association suggests selecting plant-based sources of protein, lean and unprocessed meat, and regularly consuming fish and seafood.
Summary: Study’s Observational Findings Should be Interpreted with Caution and Not Overrule Current Recommendations
According to Gardner, combining nutrition and health data from 80 countries can lead to mixed or confusing messages and the findings of observational studies like this one should be interpreted with caution. While the study is valuable, it only shows associations and does not prove cause and effect. Weinandy suggests sticking to current recommendations for a healthy diet, such as the Dietary Guidelines for Americans, which are based on the best and most recent research. While there may be room for some full-fat dairy products in a healthy diet, overall adherence to a healthy foundation is key.
