A recent review from Nature Reviews Cardiology summarizes evidence-based dietary guidelines to lower the risk of cardiometabolic conditions as follows:
Carbohydrate-Restriction Concepts:
Low or Very Low Carbohydrate Diets: These can be a reasonable short-term option to improve some risk factors, such as lowering LDL-C, fasting blood insulin, and body weight. However, it is difficult to maintain in the long term.
Moderate Carbohydrate Restriction: This is a sustainable long-term option for maintaining health. Emphasizing whole grains and fiber-rich foods, along with proper education and carbohydrate choices, is crucial.
Carbohydrate Quality Matter: Choosing high-quality carbohydrate foods and replacing low-quality carbohydrates with healthy protein sources and foods rich in unsaturated fatty acids.
Time-Restricted Eating Concept:
Time-Restricted Eating: Align the eating window with circadian rhythm will boost insulin sensitivity and blood pressure, reduce oxidative stress, and promote weight loss, especially for those with prediabetes.
Foods to Encourage High Intake:
Healthy Proteins: Prioritize minimally processed proteins, and fatty fish.
·Role of Micronutrients: Include colorful and green leafy vegetables, whole fruits, and whole grains, which are good sources of micronutrients.
Foods to Encourage Moderate Intake:
Dairy Products, Poultry, and Low-to-Moderate Intake of Red Wine: Consume in moderation, particularly red wine with meals.
Foods to Encourage Low Intake:
Limit Processed Foods & Sodium: Cut down on processed meats, processed foods, high-sodium foods, and refined carbs. Avoid trans fats completely.
Keep tabs on blood pressure and lipid levels. Educate yourself on the impact of your food choices on long-term health. Seek nutritional support and resources to help shift to healthier dietary patterns. These findings highlight the crucial role dietary choices play in preventing chronic diseases and enhancing overall health.
Pagidipati NJ, Taub PR, Ostfeld RJ, Kirkpatrick CF. Dietary patterns to promote cardiometabolic health. Nature Reviews Cardiology. 2024.
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