Lean beef may reduce the risk of heart disease

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According to a new study that appeared in the Journal of Human Hypertension, lean beef may reduce some risk factors of heart disease. The study mentions that lean beef is rich in nutrients and can be included in heart-healthy diet plan unlike what the DASH dietary plan  (Dietary Approaches to Stop Hypertension) recommended by the American Heart Association (AHA) suggests.

Lean beef may help reduce blood pressure, which can help lower the risk for cardiovascular disease, researchers said. ‘This research adds to the significant evidence, including work previously done in our lab, that supports lean beef’s role in a heart-healthy diet,’ said Penny M Kris-Etherton, Distinguished Professor of Nutrition, Penn State.

Lean beef can be enjoyed as the predominant protein source in a DASH-like diet, along with fruits, vegetables and low-fat dairy, to effectively help lower blood pressure in healthy individuals, the researchers. This DASH-like diet is also called the BOLD+ diet – Beef in an Optimal Lean Diet plus additional protein.

The study tested four diets to find out their effect on vascular health. The diets tested included the Healthy American Diet – which served as the control – the BOLD+ diet, the BOLD diet and the DASH diet.  The control diet consisted of 0.7 ounces of lean beef per day, while the DASH diet included 1.0 ounce. The BOLD diet had 4.0 ounces and the BOLD+ diet included 5.4 ounces of lean beef.

The study included 36 participants, between the ages of 30 and 65. All participants followed each diet at different times throughout the study period. Subjects were randomly assigned an order to follow each of the four diet plans for five weeks each, with a break of one week in between each new plan. Blood pressure was taken at the beginning and end of each diet period.

The BOLD+ diet was more effective at reducing blood pressure when compared to the other diets tested. ‘This evidence suggests that it is the total protein intake – not the type of protein – that is instrumental in reducing blood pressure, as part of a DASH-like dietary pattern,’ the researchers said.

Here’s are some heart healthy foods you should know:

1. Nuts: Nuts such at Walnuts, almonds and pistachios are high in Omega-3 Fatty acids. These omega-3 fatty Acids are like elixirs for your heart. They help in proper functioning of the heart and help reduce the plaque formation in its arteries. The fibre content in the nuts help to ease the digestive tract, thereby helping your metabolism. Our expert Mrs Shilpa Mittal says, a hand full of nuts, had as a mid day snack can help speed up your way to weight loss and protect your heart. Read more about the benefits of nuts in our article eat nuts to prevent heart disease.

2. Fish: Nutritionist Shilpa mittal says that including two or more servings of fish such as ‘rohu’ or salmon, per week can lower your risk of heart disease by upto 30%. She says fish contain Omega-3 fatty acids, which helps to lower your levels of triglycerides. Omega-3 is known to lower blood pressure slightly and can help prevent irregular heartbeats.

3. Flax seeds: These again are another great source of Omega-3 fatty acids. Apart from providing you with the essential fatty acid it also provide a good source of fibre. Flax seed also contains a compound called lignin that are high in both plant estrogen and antioxidant properties. According to experts, flaxseeds are about 75-80 times higher in lignan content than other plant foods.

 

With inputs from PTI

 

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Lean beef may reduce the risk of heart disease