WASHINGTON (dpa-AFX) - The American Heart Association's new nutrition guidance highlights the importance of a diet rich in vegetables, fruits, and whole grains, with a focus on plant-based proteins instead of meat. It also recommends limiting sugar, salt, and ultra-processed foods, while replacing full-fat dairy with low-fat or non-fat alternatives.
The AHA updates its nutrition advice roughly every five years based on an extensive review of new research. Alice H. Lichtenstein, volunteer chair of the AHA's writing committee and senior scientist at Tufts University's Human Nutrition Research Center on Aging, said the latest guidance reflects evolving scientific evidence.
According to the AHA, diets high in fruits, vegetables, whole grains, and plant-based proteins are linked to a lower risk of heart disease. Whole grains include foods like whole wheat, brown rice, barley, and quinoa, while plant-based protein sources include beans, lentils, nuts, seeds, and soy products such as tofu.
'Include different colors, textures, and types of produce, and remember, even canned and frozen can be nutritious and affordable,' the authors stated.
The guidance also encourages choosing unsaturated fats, avoiding ultra-processed foods, and reducing added sugars in both food and beverages. 'The major concern with this trend is the strong evidence base linking dietary patterns high in ultra-processed foods to multiple adverse health outcomes, including overweight and obesity, cardiovascular disease, type 2 diabetes, and all-cause mortality,' Lichtenstein explained.
It further advises preparing meals with little or no salt and limiting alcohol intake. In addition, the AHA recommends that children begin following a heart-healthy diet from as early as one year of age.
'Cardiovascular disease begins early in life; even prenatal factors can contribute to increased risk in children as they grow. So, it's important that healthy eating patterns are adopted in childhood and continue throughout the entire lifespan,' Lichtenstein commented.
'The best way to do that is for adults to role model heart-healthy eating patterns inside and outside the home.'
The organization noted that its recommendations broadly align with dietary guidance from the U.S. Food and Drug Administration, whose spokesperson said the agency looks forward to continued collaboration with the AHA.
'You want to strive for progress rather than perfection,' noted Lichtenstein. 'Every time you choose to make a swap for a healthier alternative, you're making a step toward a healthier life.'
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