Want to live longer? Knock off red meat from the menu, add nuts and legumes instead
Eating more protein from plant sources or dairy could help people live longer.
By PTI |
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Replacing 2 per cent of daily calories from processed meat protein with an equivalent number of calories from plant protein was associated with a 32 per cent lower risk of death.
BOSTON: Eating more protein from plant sources or dairy while cutting down red meat consumption could help people live longer, new research claims.
In a study of over 37,000 Americans with an average age of 50, those who ate the most plant protein were 27 per cent less likely to die of any cause, according to the researchers from Harvard T.H. Chan School of Public Health in the US.
As many as 29 per cent participants were less likely to die of coronary heart disease compared to people who ate the least amount of plant protein, they said.
The team found that replacing 5 per cent of daily calories from total animal protein with the equivalent number of calories of plant protein was linked to a nearly 50 per cent decrease in the risk of dying of any cause, including coronary heart disease.
Replacing 2 per cent of daily calories from processed meat protein with an equivalent number of calories from plant protein was associated with a 32 per cent lower risk of death.
It isn't enough just to avoid red meat.
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"It isn't enough just to avoid red meat -- it is also about what you choose to eat in place of red meat," said Zhilei Shan, a postdoctoral research fellow at Harvard T.H. Chan School of Public Health.
"Healthy plant proteins like nuts, legumes and whole grains contain more than just protein -- they include other beneficial nutrients such as healthy fats, antioxidant vitamins, minerals and phytochemicals (compounds derived from plants), which have been associated with lower risk of chronic diseases such as diabetes, cardiovascular disease and some cancers," said Shan.
Substituting one serving per day of red or processed red meat with foods, such as nuts, legumes, whole grains or dairy, was associated with up to a 47 per cent lower risk of having coronary heart disease in men, the researchers said.
Replacing one daily serving of any type of red meat with an equivalent amount of nuts -- without increasing the number of calories a person ate -- was linked to a 17 per cent lower risk of dying of a heart attack, they said.
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The researchers said replacing one serving of red meat with whole grains resulted in a 48 per cent lower risk of dying of heart attack in men.
Secret To A Happy Life! Smart Lifestyle Changes Can Keep Your Heart Healthy
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In times when lifestyle induced diseases are on the rise, it becomes important to understand the risk factors and work in the direction to eradicate them especially, if one has a family history of heart diseases.
Here are five smart ways listed by Anjali Malhotra, Chief Customer Marketing and Digital Officer Aviva Life insurance to prevent heart problems in today's busy life.
In times when lifestyle induced diseases are on the rise, it becomes important to understand the risk factors and work in the direction to eradicate them especially, if one has a family history of he..
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In order to keep your heart healthy, it is important to indulge in exercise each day.
A daily exercise schedule in any form of physical activity for a period of 30-45 minutes is crucial to ensure that the arteries remain flexible.
Small changes in your physical activity can help in bringing positive change in your routine.
Studies have shown that brisk walking may add about two hours to the life expectancy of some adults.
Few changes in lifestyle such as taking the stairs instead the elevator, parking at the furthest end of a parking lot and taking a break from the office for a short walk during your lunch hour help in keeping the body in shape and inculcating a habit of healthy living.
In addition, few yoga asanas such as Virbhadrasana, Tadasana, Utkatasana, Bhujangasana and Vrikshasana also helps in preventing heart problems. If you practice these five yoga postures daily, you can reduce substantial risk of heart problems.
In order to keep your heart healthy, it is important to indulge in exercise each day.
A daily exercise schedule in any form of physical activity for a period of 30-45 minutes is crucial to ensure th..
Read More
Eating right is the key to a healthy heart and a healthy life. However, majority of us tend to ignore it.
What you eat directly affects your heart. Therefore, ensure the intake of green and leafy vegetables, exclude sugar and aerated drinks from your diet, replace sweetened beverages with water as much as possible and bring down the intake of processed foods and refined flour.
Too much sodium can also cause excess fluid in the body that puts an extra strain on your heart. Therefore, it is best to adapt to variety of spices, herbs and flavours that are an alternative to salt.
Also, exclude red meats from the diet in order to avoid bad cholesterol. Keep the intake of oil and sugar minimal which will further help in reducing the risk of heart problems.
Eating right is the key to a healthy heart and a healthy life. However, majority of us tend to ignore it.
What you eat directly affects your heart. Therefore, ensure the intake of green and leafy ve..
Read More
Excess body weight is dangerous for the heart. Keep an eye on weight as it elevates chances of getting high cholesterol levels, which may lead to diabetes, risk of artery disease, and blood pressure.
Keep a check on BMI (Body Mass Index) and maintain it to optimal levels.
Excess body weight is dangerous for the heart. Keep an eye on weight as it elevates chances of getting high cholesterol levels, which may lead to diabetes, risk of artery disease, and blood pressure...
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Smoking and alcohol will have a higher risk of developing cardiovascular diseases. These habits are known to elevate blood pressure, causing irregular heartbeat and stokes.
Not only that, it leads to overall disruption in the normal functioning of the heart. Therefore, it is advisable to avoid consumption of both or consume it in moderation and gradually phase it out. It may be difficult to follow but worth the effort.
Smoking and alcohol will have a higher risk of developing cardiovascular diseases. These habits are known to elevate blood pressure, causing irregular heartbeat and stokes.
Not only that, it leads t..
Read More
Various studies have established that stress is one of the biggest triggers of heart problems. It can cause aches and pains, trigger feelings of anxiety and depression, and lower your energy.
Try and keep stress at bay. Look for activities other than work which helps keep stress levels in check.
Indulge in a hobby or a positive self-talk, listen to music or reading a good book or meditate.
These techniques have helped in reducing stress and developing a positive outlook towards work and life.
Various studies have established that stress is one of the biggest triggers of heart problems. It can cause aches and pains, trigger feelings of anxiety and depression, and lower your energy.
Try an..
