Ernährungshypes under the magnifying glass: New guide tells you what really helps

Today, Superfood, tomorrow on the “Banned”list – it is fast food and their health effect. US doctors have now developed a set of guidelines of what food trends are actually good for the heart and circulatory system and which are not.

What was not hailed by all as a heart protective food, and a short time later as ineffective, if not harmful, explained. 20 American doctors have now supplied a comprehensive compilation of food, to bring some light into the jungle of hip Ernährungshypes.

The heart and nutrition specialists, the cardiologist Andrew Freeman from Denver have been evaluated for recommended foods according to scientific criteria. The team of researchers sent his guide, that many Details about the Use of food for the heart and circulation are still unclear. Parallel to the ongoing research, but individual diets, foods or nutrients would not know a Hype. With such, which have been discussed in the recent time, you would have set yourself apart.

The doctors shared the food and ingredients in eleven categories. Here are the main results that have been published in the Journal of the American College of Cardiology.

Sugar – not recommended

Definitely harmful for the heart health, the researchers call for sugar. The scientific evidence for sugar as a risk for cardiovascular disease and stroke were unique. A maximum of ten percent of the daily calories consumed should consist of sugar, that is, for women less than 100 and for men less than 150 sugar calories. Consumers avoid soft drinks completely and processed food to a large extent.

Legumes – recommended

Valuable Protein and fiber make beans, peas or lentils to the favorites of the authors. The also reasonably priced cardio-protection should be very much more on the menu than in the past for many consumers. Legumes have a positive effect on cholesterol, blood sugar and blood pressure values. Studies also confirm an effect on a healthy body weight.

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Dairy products – recommended

In this category, the experts came to no clear recommendation or rejection. On the one hand, milk, cottage cheese, or cheese provide valuable protein, vitamins and minerals. On the other hand, saturated fatty acids and salt, put in the products. The numerous studies do not provide a clear result. Contrary to a recent study, the said whole milk would be healthier than low-fat, see the experts in the milk fat is more of a risk for heart and blood vessels. The bottom line is the physicians for a moderate consumer advocate of low-fat milk products.

Coffee – recommended

Recent studies speak freely of coffee from its former reputation to increase the blood pressure and to promote heart rhythm disturbances. Moderate coffee consumption, that are up to four cups a day, reduces rather the risk of stroke and, in General, the (early) risk of death. Also in the case of Diabetes, and digestive disorders positive effects are proven. Freeman and colleagues, however, warn against coffee drinks that contain too much sugar and fat and the beneficial coffee effects diminish.

Tea – recommended

For tea, the image looks a little better: It improves vascular function and lowers unhealthy cholesterol levels. The protective effect of black or green tea, however, is given only in the case of regular and high consumption (five cups or more per day). In addition, it should be avoided for the full effect on sugar, sweetener and milk.

Alcoholic drinks – recommended

Wine, beer and spirits are ambivalent candidates for cardiovascular health. Alcohol dilates the blood vessels, prevents the Clumping of blood platelets, has anti-inflammatory and reduces the risk of cardiovascular disease. On the other hand, liver damage, cancer risks, and an increased risk of an accident. The physicians want to refer to, therefore, neither certain alcohol or drinking amounts as “recommended”. They warn explicitly about to begin for the heart alcohol consumption and rates, to not go over the allowed daily ration of two glasses of wine or beer for men, one glass for women.

Energy Drinks – not recommended

Clearly stimulants are to reject the opinion of the authors at the end of the beverage for a heart-friendly diet. For the sugary Drinks to caffeine-base there are currently more study statements about adverse effects as a positive. Let the blood pressure rise, promote the agglomeration of blood platelets and contribute to arrhythmias.

Mushrooms – recommended

Somewhat surprisingly, the US have included cardiologists mushrooms in your list of hyped heart protective food. There is strong evidence for a positive effect on accompanying factors of an already diagnosed heart disease. Studies of the forest plants antioxidant and anti-inflammatory quality. Not to be also appreciated as one of the few edible Vitamin D suppliers.

Fermented foods and seaweed recommended

Kefir, Kimchi and seaweed are Food Trends with a health claim. What do the fermented dairy and cabbage products, and the green stuff from the sea for the heart and the vessels, to rate Freeman and his Team: Scientifically proven to Work, there is little, different observational studies speak to the probiotics and the algae improve blood sugar and cholesterol, and to reflect. For a recommendation to a higher consumption of these foods, the evidence is not enough. But since there is no indication of adverse effects, not to incorporate them into the meal plan.

Omega-3 fatty acids – recommended

Omega-3 fatty acids are considered to be indisputably good for the heart. The question for Freeman and colleagues was whether fish or vegetable oil is the better source. The result: no matter whether It is salmon and herring or walnuts and canola oil are consumed. In any Form of the healthy fats should be included daily in the meal plan.

Vitamin B 12 – recommended

B 12 is the Vitamin that vegans as a food Supplement is recommended. It is only in animal foods. The Vitamin should take only people for whom a supply is imminent. The rates of the US cardiologists in your guide. For the prevention of cardiovascular diseases, it contributes nothing, as several large studies have demonstrated. The assumption was, because the Vitamin homocysteine-lowering values. A high value of amino acid in the blood can damage the blood vessels.