听说过投资组合节食法吗? 它可以降低患心脏病和中风的风险

A lesser-known dietary pattern called the portfolio diet may lower the risk for heart disease and stroke, 新的研究表明.

组合饮食旨在降低“坏的”低密度脂蛋白胆固醇, 心血管疾病的主要危险因素. It includes a select "portfolio" of plant-based proteins such as soy and other legumes; foods with 粘性纤维 such as oats, 大麦, 浆果, apples and citrus fruit; 坚果和种子; phytosterols that reduce cholesterol absorption through fortified foods or supplements; and avocado and healthy plant-based oils high in monounsaturated fat.

“通过这项研究, we found that the portfolio diet score was consistently associated with a lower risk of both heart disease and stroke, highlighting an opportunity for people to lower their heart disease risk through consuming more of these foods recommended in the diet,该研究的主要作者说, Dr. 安德里亚·格伦说. Glenn is a registered dietitian and postdoctoral fellow at the Harvard T.H. Chan School of Public Health in Boston and the University of Toronto.

Previous research has shown the portfolio diet can lower LDL cholesterol as much as an early-generation statin. But little was known about how following the diet over a prolonged period of time might affect cardiovascular disease risk.

为了找出答案, 研究人员查看了166人的饮食数据,270名女性和43名,970 men enrolled in long-term health studies who did not have cardiovascular disease when they enrolled in the mid-1980s and early 1990s. 他们每四年回答一次食物调查问卷.

Researchers used the portfolio diet score to rank the participants' consumption of plant proteins, 坚果和种子, 粘性纤维, 植物甾醇和植物来源的单不饱和脂肪酸. 经过长达30年的随访, those with the highest portfolio diet score had a 14% lower risk of coronary heart disease and stroke compared to those with the lowest score. The findings were published Wednesday in the 美国心脏协会 journal 循环.

“我们一直在寻找降低心脏病风险的方法, and one effective way to do that is to lower blood cholesterol levels, 尤其是低密度脂蛋白,”医生说。. 克里斯蒂娜彼得森, an associate professor of nutritional sciences at Penn State in University Park, 宾西法尼亚.

Petersen, who was not involved in the research, is well-versed in how diets can affect heart health. 她与人合著了 AHA科学声明 published in April that scored 10 popular diets for their heart-health benefits. The Dietary Approaches to Stop Hypertension – or DASH – diet was the only eating pattern to get a perfect score, with the Mediterranean and pescetarian diets rounding out the top three. The portfolio diet was excluded from the assessment "because it's not particularly common," 她说.

The portfolio diet may not be as well known as the DASH and Mediterranean diets, 但两者之间存在显著的重叠, 格伦说. They all emphasize eating whole grains, fruits, vegetables, plant protein, nuts and plant oils. 但是投资组合饮食, 她说, is more "plant forward" and discourages animal proteins more than other dietary patterns.

For those who want to follow a vegan or vegetarian diet that offers heart-health benefits, 彼得森认为，投资组合饮食是一个不错的选择.

鉴于公众对投资组合饮食的认识很低, 格伦说，她希望新的发现有助于提高它的知名度.

“这不是一个孤注一掷的方法. You can take your own diet and make a few small changes and see cardiovascular benefits," 她说. "You also do not have to follow it as a strict vegan or vegetarian diet to see benefits, 但是你吃的食物(组合饮食)越多, 你患心脏病的风险就越高, 正如我们在目前的研究中看到的. 我们得把消息传出去."