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2021 ESC科学饮食建议,怎么吃才能让心血管更健康!(建议收藏)

2021-07-07 rayms MedSci原创

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近年来,强有力的证据表明,饮食因素可以直接影响心血管疾病 (CVD) 的发展,同时对血脂、血压和血糖等产生不利影响。然而,这些证据仅基于部分随机临床试验 (RCT)。尽管 RCT 在各种研究设计中的证据等级中占据最高位置,但关于饮食与CVD相关的 RCT研究相对较少,且结果并不一致。

CCO

近日,发表在Cardiovascular Research杂志的一项研究,全面分析和回顾了饮食与CVD之间关系的证据,以更新预防CVD的饮食策略。研究强调,植物性食物应该在心脏健康饮食中占主导地位。

该研究对PubMed 进行了系统检索,以确定截止到2020 8 31 日所有队列研究和 RCT CVD 结果的荟萃分析。证据高度一致地表明,对健康的成年人来说,少吃盐和动物源性食物,增加植物性食物的摄入量(包括全谷物、水果、蔬菜、豆类和坚果)与降低动脉硬化的风险有关。用橄榄油和其他富含不饱和脂肪的油取代黄油和其他动物脂肪也是如此。

食用动物源性食品与心血管风险之间的关系

食用植物性食物与心血管风险之间的关联

该研究强调,将加工肉和红肉(两者都与心血管疾病风险的增加有关)与家禽区分开来,家禽的适度摄入(每周最多3份,每份100克)与CVD风险没有关系。红肉(即牛肉、猪肉、羊肉)应限制在每周2份,每份100克,而加工肉(即熏肉、香肠、腊肠)应限制在偶尔使用。而豆类(每周最多四份,每份180克)可作为红肉的替代品。适度的鱼类消费(每周24份,每份150克)也得到了最新证据的支持,可以预防心脏病。另外,家禽可能是红肉的一个合适的蛋白质替代品,但要适量。

坚果每天吃一把!

至于水果和蔬菜,鉴于它们与较低的动脉粥样硬化风险相关,每天的消费量应增加到每种400克。关于坚果,建议每天吃一把(约30克)。

全脂还是低脂乳制品,其实都可以!

对于健康人群来说,近期的证据并不支持使用低脂代替全脂乳制品。相反,在平衡饮食的前提下,无论是全脂还是低脂乳制品,只要适量,都与CVD风险增加无关。

另外,研究表示,少量的奶酪(每周3份,每份50克)和定期饮用酸奶(每天200克)甚至可起到保护心血管的作用。肠道细菌在影响心血管风险方面发挥着重要作用。发酵乳制品含有良好的细菌,可以促进健康。

全谷物食物或许更健康!

关于谷物,根据血糖指数(GI)给出了的新建议,其中高GI食物比低GI食物能更快提高血糖。高GI食物(即白面包、白米饭)与动脉粥样硬化风险升高密切相关。因此,每周食用量应限制在2份,否则应以全谷物食物(即燕麦、大麦)和低GI食物(即意大利面、玉米、玉米饼)进行替代。

杜绝软饮料,适当喝咖啡和茶!

关于饮料,咖啡和茶(每天最多3杯)与CVD风险降低有关。软饮料包括低卡路里饮料,与较高的CVD风险有关。考虑到酒精对健康的总体影响,最大允许摄入量男性每天不超过两杯,女性不超过一杯。最好是滴酒不沾。

与其担心巧克力发胖,不如看看其对身体的益处!

关于巧克力,现有证据允许每天最多摄入10克黑巧克力。研究指出,每天适量的黑巧克力对机体的有益影响超过了体重增加的风险。

研究者表示,饮食应该是愉快的,以激励人们做出长期改变。我们需要重新发现烹饪传统,如地中海饮食,它有使用豆类、全谷物、坚果、水果和蔬菜的美味食谱。仅基于指南和营养教育的战略不足以改变人们的生活方式;要考虑的政策选择必须包括促进食品的生产、营销、供应和可负担性的举措,这些举措不仅健康,但在美食上也很有吸引力。

原始出处

Gabriele Riccardi et al, Dietary recommendations for prevention of atherosclerosis, Cardiovascular Research (2021). DOI: 10.1093/cvr/cvab173

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    2021-10-08 ms3000001242860108

    学习了

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    2021-07-22 杨立新

    学习了!

    0

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    2021-07-09 ms5000000518166734

    已读,真是受益匪浅呀。

    0

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    2021-07-08 医鸣惊人

    认真学习了

    0

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    2021-07-08 ms8000001004052089

    已经学习

    0

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    2021-07-08 Bamboo yang

    已学习

    0

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    2021-07-07 莫言2021

    学习

    0

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    2021-07-07 smart Ren

    认真学习

    0

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    2021-07-07 Avigo

    学习学习

    0

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