II. Efficacy
- Lower all cause mortality: 8% reduction
- Cardiovascular events reduced 10%
- References
III. Guidelines: Key components
- Vegetables (2-3 servings daily)
- One serving: 1/2 cup raw or 1 cup cooked vegetables
- Fruits (2-3 medium whole fruits daily, 2 cups/day)
- Limit dried fruit to 1/2 cup daily
-
Protein from vegetables should exceed that from meat
- Legumes (1/2 cup 2-4 times weekly)
- Lentils, chickpeas, peas, peanuts
- Kidney beans, black beans
- Soybeans and soy products (e.g. tofu)
- Tree Nuts and seeds (1/4 cup daily)
- Nuts: Almonds, hazelnuts, pistachios, walnuts
- Seeds: Sesame seeds, pumpkin seeds, flaxseed
- Includes avocados and olives
- Natural peanut butter (2 tablespoons or less daily)
- Legumes (1/2 cup 2-4 times weekly)
- Increase soluble fiber (decreases LDL Cholesterol)
- Whole grains (6 serving daily, 5 grams fiber/serving)
- Whole grain cereals (whole wheat pasta)
- Brown rice
- Oatmeal
- Corn
- Wheat fiber (not soluble but improves GI motility)
- Whole grain breads, corn tortillas
- At least two grams fiber/serving
- Whole grains (6 serving daily, 5 grams fiber/serving)
IV. Guidelines: Foods to use in moderation
- Fish: 1 or more 4 ounce serving per week
- Fatty fishes contain more Omega-3 Fatty Acids
- Lean meats (skinless poultry, fish): <6 ounces daily
- Also consider tofu or legume-based meat substitute
- Choose non-hydrogenated plant oils
- Cooking Oils: Monounsaturated oils
- Olive oil, Canola oil, peanut oil
- Oils for cold foods: Oils with Omega-3 Fatty Acids
- Flaxseed oil or walnut oil
- Plant Stanol margarines (Take Control) are beneficial
- Avoid oils with saturated fats or trans-Fatty Acids
- Cooking Oils: Monounsaturated oils
- Wine (1-2 drinks per day)
- Wine in moderation lowers Cardiovascular Risk
- However, do not enable excessive Alcohol intake
- Heavy Alcohol use increases Cardiovascular Risk
- See Alcohol Related Cardiac Effects
-
Calcium (1000 to 1500 mg daily)
- See Calcium Supplementation
- Cheese (<3 grams fat per serving)
- Soy or rice drinks
- Skim milk
- Low fat cottage cheese
- Other
V. Guidelines: Foods to limit
- Saturated fats, butter, eggs (unless egg whites)
- Red meats
- Starches (white rice, white bread, potatoes, pasta)
- Sweetened beverages or full-strength juices
- Desserts: Preferred options follow
- Desserts with Non-nutritive Sweetener
- Dark Chocolate
- Non-fat or low fat frozen yogurt, ice cream, sorbet
- Baked goods with <4 grams fat (unsaturated)/serving