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Health & FitEat more plants and less meat to live longer and improve heart health, study suggests

14:20  09 august  2019
14:20  09 august  2019 Source:   cnn.com

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People who ate less animal protein and consumed more protein from plant -based sources—breads, cereals, pastas, beans, nuts, and legumes—were Health contributing nutrition editor Cynthia Sass, RD, notes that people who eat less meat tend to weigh less and have lower rates of heart disease

Recent studies show that vegetarian and lower- meat diets can improve your health and help prevent diabetes, kidney and heart disease. A five year dietary study of over 70,000 people in California showed that meat eaters are more likely to die from diseases than vegetarians.

Eating more plants and less meat has been tied to a longer life and a reduced risk of cardiovascular disease in a new study.

Eat more plants and less meat to live longer and improve heart health, study suggests© Photo Illustration/Thinkstock

Sticking to an overall plant-based diet or a diet that includes more plant foods than animal foods could be associated with a 16% lower risk of cardiovascular disease and up to 25% lower risk of early death, according to the study published in the Journal of the American Heart Association this week.

The new study adds to "the substantial body of literature" suggesting that consuming a plant-based diet is associated with better heart health and lower risk of death, said Casey Rebholz, an assistant professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore and senior author of the study.

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Here's why eating mostly plants , fish, and beans — and limiting meat Some articles about seniors who are living the longest in the United States suggest that some of them lead a clean Limit meat to no more than twice a week. Try to eat lean meats , lose the skin (as in chicken) and try to include

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Eat more plants and less meat to live longer and improve heart health, study suggests© Shutterstock

"Plant-based diets emphasize higher intakes of plant foods and lower intakes of animal foods. Foods derived from plants include fruits, vegetables, whole grains, nuts, and legumes," Rebholz said.

"Animal foods include meat, eggs, dairy, and fish or seafood," she said. "In this study, we did not define plant-based diets on the basis of complete exclusion of animal foods from the diet ... but rather ranked individuals according to their relative frequency of intake of these foods."

Eat more plants and less meat to live longer and improve heart health, study suggests© shutterstock

The study involved data on 12,168 middle-aged adults in the United States, which came from the National Heart, Lung, and Blood Institute's Atherosclerosis Risk in Communities study.

The adults, who were followed up from 1987 through 2016, did not have cardiovascular disease at the start of the study.

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Eat more leafy green veggies as you get older. Ted Cavanaugh for Reader's Digest. “One study found that seniors who ate at least one serving of leafy “One or two drinks a day—wine, and perhaps other alcoholic beverages—may help to lower cholesterol and improve heart and brain health .

The researchers took a close look at each adult's usual diet and their heart health later in life, including whether they were diagnosed with stroke, heart failure or other events related to cardiovascular disease.

After analyzing the data, the researchers found that the adults who adhered to diets with mostly plant-based foods, compared with those who had the lowest adherence, had a 16% lower risk of cardiovascular disease; about 32% lower risk of dying from a cardiovascular disease; and 18% to 25% lower risk of early death from any cause.

Eat more plants and less meat to live longer and improve heart health, study suggests© Shutterstock cheese and fresh vegetables; Shutterstock ID 65756248; Job: -

The study had some limitations, including that the data on dietary intakes were based on people self-reporting their eating habits, which poses a risk of measurement error.

More research is needed to determine if a causal relationship exists, and to determine how the modern food supply might influence outcomes, as the data in the study came from years' past.

Chicken Is Just As Bad for Cholesterol As Beef, Study Claims. Here’s the Real Deal

Chicken Is Just As Bad for Cholesterol As Beef, Study Claims. Here’s the Real Deal New research finds no advantage to picking white meat over red. But do you really need to ditch meat? A new study published in the July issue of the American Journal of Clinical Nutrition found that both red meat and white meat increased levels of LDL or “bad cholesterol” compared to a plant-based diet. The researchers say this shows a plant-based diet may be best for your heart health, but outside experts say it is not so cut-and-dried. The current study did not look at whether red meat or white meat increased actual heart events—it only looked at cholesterol as a marker for heart issues.

Eating more plants and less meat also lowers cancer risk. There are also broad public health implications of eating more plants and less animal protein. A study published in the Proceedings of the National Academy of Sciences showed that the widespread adoption of a diet that includes

“I preach eating more , but more of different types of foods," explains leading longevity researcher “So many people will say to me, ‘I don’t want to live that long .’” This is how leading longevity By intervening in the aging process, research suggests that you can live longer healthier .”

Cardiovascular diseases, disorders of the heart and blood vessels such as heart disease, are the No. 1 cause of death globally, according to the World Health Organization.

The new study's findings are "important," said Dr. Michelle McMacken, director of the plant-based lifestyle medicine program at NYC Health + Hospitals/Bellevue and an assistant professor of medicine at NYU School of Medicine in New York, who was not involved in the study.

"They strongly suggest that in a general US population who don't necessarily identify as vegetarian, the higher the proportion of plant foods in the diet, the lower the risk of cardiovascular events and death from any cause," McMacken said, adding that plant-based diets can promote heart health by multiple mechanisms.

Eat more plants and less meat to live longer and improve heart health, study suggests© REDA&CO/Universal Images Group Editorial/UIG via Getty Images Vegetarian sandwiches with avocado, ricotta, egg yolk, spinach, walnuts on whole grain toast bread on ceramic plate with ingredients above over white marble background Top view, space. (Photo by: Natasha Breen/REDA&CO/UIG via Getty Images)

"First, they are higher in beneficial nutrients such as fiber, plant fats, potassium, and antioxidants, and lower in potentially harmful nutrients such as animal-based iron, animal fats and nitrite preservatives," she said.

"Second, plant-based diets are also linked to healthier body weights, lower inflammation, lower risk of type 2 diabetes, better blood pressure and blood vessel function, and beneficial gut bacterial metabolites," she said. "All of these factors translate into a lower cardiovascular risk."

Read More

Vegetarians have higher risk for stroke, lower heart disease risk.
People who follow vegetarian or vegan diets may have lower odds for heart disease but higher chances of having a stroke, compared to meat eaters, a large UK study suggests. © coldsnowstorm/Getty Images Researchers followed 48,188 middle-aged adults without any history of heart attacks or strokes for about 18 years.

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