Health Details You Should Know About Eggs, Coconut Oil, Gluten, and More
While the big pillars of a heart-healthy diet haven’t changed much over time, it can
be difficult to keep track of those smaller details that seem to always
be in flux: Is coconut oil actually good for you? What about eggs?
Juice? Gluten? Vitamins?
These are the nutrition myths heart experts want you to stop believing.
A report published this week in the Journal of the American College of Cardiology
aims to set the record straight about these and other health topics
that have been “mired by hype,” debunking commonly believed myths and
providing clear guidance about what to eat to reduce the risk of heart disease.
Some
of the recommendations aren’t at all surprising: The review, which
aggregates findings from 25 previously published studies and
meta-analyses, concludes that current evidence strongly supports eating
plenty of fruits, veggies, whole grains, and legumes. Some heart-healthy
diets may also include limited quantities of lean meat, fish, and
low-fat and nonfat dairy products, say the researchers.
But other recommendations are less obvious. Take eggs, for example: When a 2015 government report dropped its warning about eggs
and cholesterol levels, the change received widespread media coverage
(and gave brunch lovers much cause for celebration). But the U.S.
Dietary Guidelines still recommend eating “as little dietary cholesterol
as possible,” a statement the authors say has been overlooked.
Because of this—and evidence that still links dietary cholesterol with cholesterol
in the blood—the review concludes that “it remains prudent to advise
patients to significantly limit intake of dietary cholesterol in the
form of eggs or any high cholesterol foods to as little as possible."
The review also discourages the use of coconut oil and palm oil, which are high in saturated fat, and includes a reminder that even olive oil—the heart-healthiest oil—is high in calories and should be consumed in moderation.
As
for antioxidants, the review advises against supplements—for which
there are no compelling findings of cardiovascular benefits—and
recommends getting them from fruit and vegetables, especially fresh
berries, instead.
Nuts
can be part of a heart-healthy diet, says the authors, but are high in
calories and should be consumed in small portions. Juicing is another
easy way to overdo it on the calories, they add, so they recommend
eating whole fruits and vegetables whenever possible. (If you do juice,
they say, don’t include honey or other added sugars.)
The
review also addresses gluten-free diets, stating that many of their
health claims are unsubstantiated. They may be necessary for people with
celiac disease or other gluten sensitivities, but they’re not
recommended for the general population.
The
recommendations were crafted by the American College of Cardiology’s
Prevention of Cardiovascular Disease Council, a group of physicians and
researchers from around the country. Several of the authors have
consulted for or have financial interests in the pharmaceutical,
supplement, or food industries, which they disclose in the paper.
Cynthia Sass, Health’s
contributing nutrition editor, says she agrees with the report’s advice
on olive oil, berries, green leafy vegetables, plant-based proteins,
and vitamin supplements. Other advice, she thinks should always be
personalized.
“While
I'd much rather see someone eat whole vegetables, for some of my
clients, juicing fills a gap,” she says. “In other words it's either
juicing or little to no produce.” And while she’s not concerned about
some of her clients eating eggs, she does tell those who have (or are at
risk for) heart disease or diabetes to limit them to one or two a day.
Sass
stresses that the new report is specifically about eating to prevent
cardiovascular disease, and that nutrition advice should always take
into account factors like physical activity and personal and family
history.
“How
you eat overall most of the time has the greatest impact on health
risk,” she adds. “So if you limit whole eggs and processed meats but you
don't hit the minimum recommendation for vegetables, and you eat too
much sugar and processed foods you won't significantly lower your
risk.”
Vera
Bittner, MD, a member of the American College of Cardiology and
professor of cardiovascular disease at the University of Alabama
Birmingham, says the paper “distills a mountain of original literature
and multiple guidelines into a few bottom-line statements” that are easy
to understand and communicate.
“If we all followed this basic advice, obesity,
diabetes, and cardiovascular disease would decrease markedly,” she
says, noting that a healthy diet pattern is also associated with lower
rates of cancer, as well.
“So yes, we would be smart to take their
advice.”
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