Getting to the heart of the matter

Nutrition can be confusing. Fad diets make headline news, and we’re bombarded with contradictory reports about what to eat.

To separate fact from fiction, a panel of doctors and researchers did a deep dive into the nutritional science, and they recently published their findings in the Journal of the American College of Cardiology. In the review, they examined the attention-grabbing controversies related to heart health and drilled down to give the most current, evidence-based advice.

Here’s what they recommend:

For heart health, liquid vegetable oils (olive, canola, etc.) are better than hard fats such as butter, margarine and coconut oil. But if you’ve read anything lately about the magic of coconut oil, you may be doubting this advice. The panel sifted through the science and concluded the cardiovascular benefits of coconut oil are unsubstantiated and that its use should be discouraged. They even point to a study that shows coconut oil raises cholesterol levels, which is not helpful for heart health. What should you pick up instead? Extra virgin olive oil gets top marks in the review, because it has been the subject of the most comprehensive research and presents the clearest evidence of being beneficial for the heart.

Maybe you added eggs back into your diet after last year’s announcement that cholesterol is not a nutrient of concern. But the panel says this advice is not onesize-fits-all.

Although saturated and trans fats (in butter, bacon and meat) have a larger impact on raising blood cholesterol than eggs do, consuming high-cholesterol foods may still be problematic for the 15 to 25 per cent of people who hyper-respond to it.

Hyper-responding means you experience an almost threefold greater response to dietary cholesterol compared with others. The amount of cholesterol we absorb from food differs from one person to another based on diet, as well as genetics.

“Egg whites are unlimited in my view,” said Michael Miller, a professor at the University of Maryland medical school, author of Heal Your Heart and a co-author of the review.

“They are a great source of protein. But I recommend some patients have just one yolk per every two egg whites, to minimize the impact on cholesterol.”

Leafy greens such as kale and spinach are nutritional powerhouses, with an array of beneficial vitamins, minerals and antioxidants.

One study showed that people who consumed three daily servings of leafy greens had a 24 per cent lower risk of cardiovascular disease. The panel gave a thumbsup.

If you’re taking blood-thinning medication, you may have been advised to avoid leafy greens because their high amounts of vitamin K may affect blood clotting. But it turns out that doctors can establish the right dose of medication based on consumption of leafy greens.

“Leafy greens can be eaten when taking blood thinners, but the amount consumed needs to be consistent daily,” Miller said. “If your daily intake of greens changes, let the doctor know so medication can be adjusted accordingly.”

Gluten is a protein found in wheat, rye and barley. People who have been medically diagnosed with celiac disease, non-celiac gluten sensitivity or wheat allergy require a gluten-free diet.

But if you do not have these conditions, there’s no reason to follow a gluten-free diet.

The panel says there is no evidence that this diet should be used to promote weight loss or boost heart health.