Reassessing Heart Health: Foods Once Misunderstood
A leading cardiologist is challenging long-held beliefs about certain foods, revealing that some items previously considered detrimental to heart health may actually offer benefits.
Debunking Dietary Myths
Eggs: Reconsidered
Dr. Evan Levine, a cardiologist at Mt. Sinai Hospital in New York, notes that eggs have been unfairly vilified due to their yolks. These were long thought to contain high levels of LDL cholesterol, often labeled “bad” cholesterol, which elevates the risk of heart ailments. Previous medical advice suggested that consuming eggs would raise blood cholesterol levels. However, newer studies demonstrate that, for many individuals, the cholesterol in eggs has a minimal impact on blood cholesterol levels. Factors like saturated and trans fats present in one’s diet are now considered bigger contributors to heart disease.
Alternative Protein Sources: Shrimp and Pork
Shrimp and pork, despite past medical reservations regarding their cholesterol and saturated fat levels, can serve as beneficial substitutes for red meat, according to Dr. Levine.
Avocados: Embracing Healthy Fats
Avocados, frequently criticized for their elevated fat content, are packed with beneficial monounsaturated fats. These fats can help reduce LDL cholesterol levels.
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Coffee: Addressing Concerns About Blood Pressure
Coffee has faced disapproval within the medical field due to caffeine’s potential to temporarily elevate blood pressure and heart rate, which could pose risks for individuals with pre-existing hypertension.
Dr. Levine asserts that these previously held concerns are now largely unfounded.
The Evolution of Nutritional Understanding
These revisions in dietary recommendations stem from updated findings regarding fats and fat consumption, specifically saturated fats. There’s also a growing emphasis on consuming whole, unprocessed foods, a better comprehension of the impact of ultra-processed items, and the emergence of personalized diet plans.
Over the years, scientists have gathered extensive research on the intricate relationship between nutrition and cardiac health, as well as numerous other health issues affecting various organs.
Coffee Consumption: A Shifting Perspective
Expert opinions on coffee have varied considerably over the past several decades. Accumulating evidence regarding its potential benefits and risks has led to uncertainty about its impact on heart health.
Studies indicate that caffeine has a minor effect on blood pressure. A 2022 analysis of 13 long-term studies, involving almost 315,000 participants, found no substantial link between coffee consumption and the overall risk of high blood pressure.
Dr. Levine highlights the American Heart Association’s endorsement of coffee as heart-healthy, provided it’s consumed without added sugar and cream.
A cup of black coffee contains hardly any calories and is devoid of the extra fat found in cream or whole milk. Dairy, particularly full-fat varieties, is high in saturated fat. Saturated Fat elevates LDL cholesterol in the blood, a known risk factor for both heart disease and stroke.
Therefore, Dr. Levine advises against adding butter and salt to eggs.
Optimizing Egg Consumption
Eggs cooked in olive or avocado oil are rich in nutrients and unsaturated fatty acids, and they can raise HDL (“good”) cholesterol levels.
Dr. Levine notes that the cholesterol found in egg yolks has a limited effect on blood cholesterol. He emphasized that saturated fat intake has a larger impact, as the liver processes it and produces cholesterol.
Rethinking Shellfish Consumption
The high cholesterol content in shellfish has kept them off many recommended diets for years.
While shellfish like shrimp, lobster, and crab do contain cholesterol, they don’t affect blood cholesterol levels in the same way as foods high in saturated fats, such as red meat or processed foods.
For many people, dietary cholesterol, as found in seafood and eggs, minimally increases blood cholesterol compared to saturated and trans fats.
Pork as a Protein Choice
Pork is a healthy protein choice when selecting leaner cuts such as tenderloin and loin chops, which can be included in a heart-healthy diet several times a week.
Consuming pork tenderloin is different from eating bacon or sausage, which contain preservatives and high levels of added sodium.
Unprocessed pork is a lean protein choice compared to beef, which has a slightly higher saturated fat content.
Avocado’s Benefits: Beyond Fat Content
Although avocado has been criticized for its fat content, it is rich in dietary fiber and healthy unsaturated fats, particularly monounsaturated fats.
A 2022 study in the Journal of the American Heart Association, tracking over 110,000 individuals for 30 years, revealed that eating at least one avocado per week reduced the risk of heart disease by 16% compared to those who didn’t consume avocados.
The risk of coronary heart disease, which is caused by the narrowing of arteries because of plaque accumulation, was 21% lower in those who consumed at least one avocado per week compared to those who ate none.
Incorporating Avocado into Your Diet
Dr. Levine suggests that substituting animal products like butter, cheese, or bacon with avocado can lower the risk of cardiovascular disease.
He concludes by recommending adding avocado “on top of an egg, on top of anything, a salad, a piece of chicken or pork.”