Give junk food a miss and pick plant-based diet for better heart health, says study

Updated on:20 March 2020, 13:44pm IST
Amid coronavirus scare you can’t put your bet on junk food. In fact, try a plant-based diet to boost your immunity and to stay healthy.
IANS
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Chomp on those salads and stay fit and healthy, while your skin radiates its healthy glow!. Image courtesy: Shutterstock

Many of us are in self-isolation nowadays, thanks to coronavirus. Going to the gym or park is not a smart move when social distancing is advised on national as well as international level. 

And on top of it if you will indulge in junk food then how will you save yourself from both obesity and covid-19.  Don’t worry we have got a solution for you.

Well, according to a new study, following a plant-based diet and avoiding junk food like sweets, refined grains, and juice are likely to have a healthy heart as compared to people who don’t eat a plant-based diet. So, there you go.

protein rich diet
No more thin hair and dull skin if you take a plant-based diet. Image courtesy Shutterstock.

Processed food is not good for your heart, say researchers
For the findings, researchers tracked eating behaviour and the development of heart disease among more than 2,000 Greek adults over a 10-year period, beginning in 2002.

Participants were asked to complete a detailed food frequency survey at the time of enrollment, after five years and after 10 years.

“The findings highlight that even a small reduction in the daily consumption of animal-based products–principally the less healthy foods, such as processed meat products–accompanied by an increase in healthy plant-based foods may contribute to better cardiovascular health,” said study’s lead author Demosthenes Panagiotakos, Professor at Harokopio University of Athens in Greece.

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Make sure your diet includes veggies and fruits to steer clear of cancer. Image courtesy: Shutterstock

At the end of the study period, researchers analysed the relationship between diet and the development of cardiovascular disease using a dietary index that divided participants into three groups based on the number of animal-based foods (which included meats as well as animal-derived products such as eggs and dairy) they consumed per day.

Overall, men eating fewer animal-based foods were 25% less likely to develop heart disease compared to men eating more animal-based foods.

The same overall trend was seen in women, but the relationship was less strong, with an overall risk reduction of about 11% among women eating the fewest animal-based foods.

Focusing in on participants who followed a more plant-based diet, researchers then categorised each participant’s diet as either healthy (reflecting increased consumption of fruits, vegetables, whole grains, nuts, legumes, oils and tea or coffee) or unhealthy (reflecting increased consumption of juices, sweetened beverages, refined grains, potatoes, and sweets).

Women tend to snack more than men, according to the study
Only participants following a healthful plant-based diet had a significant reduction in cardiovascular risk compared to those who ate more animal-based products.

Differences in eating patterns–and associated cardiovascular risk reduction–were also observed between women and men.

In general, men ate about three times per day while women tended to snack more, eating four to five times daily.

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At the same time, women showed a more dramatic increase in heart disease risk when eating an unhealthy plant-based diet and a more dramatic reduction in risk when eating a healthful plant-based diet compared to men who fell into the same two categories.

This suggests that snacking on healthful foods can be beneficial while snacking on unhealthy foods can bring higher risks, the researchers said.

The research is scheduled to be presented at the American College of Cardiology’s Annual Scientific Session Together with the World Congress of Cardiology on March 28-30 in the US.

So, ladies buck up and please put a halt on your binge eating seshs as they are neither good for your heart nor for your waist. 

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