Macro partitioning
Adherence to the Alternate Healthy Eating Index (AHEI), which emphasizes unsaturated fats, whole grains, and moderate alcohol while limiting red/processed meats and trans fats, significantly reduces the risk of major chronic disease and cardiovascular disease in adults compared to low adherence.
To lower your risk of heart disease and chronic illness, focus on the quality of your food choices rather than just calories. Prioritize vegetables, fruits, whole grains, fish, and poultry over red and processed meats. Use unsaturated oils (like olive or canola oil) instead of butter or animal fats. If you drink alcohol, limit it to moderate levels (1-2 drinks for men, 1 for women). This pattern, known as the Alternate Healthy Eating Index, has been shown to significantly reduce cardiovascular risk in large population studies.
Men and women with AHEI scores in the top vs. bottom quintile had a significant 20% and 11% reduction in overall major chronic disease, respectively. Reductions were stronger for CVD risk in men (RR = 0.61, 95% CI 0.49–0.75) and women (RR = 0.72, 95% CI 0.60–0.86).
Why this rating
Large prospective cohort studies (NHS and HPFS) with long follow-up and rigorous adjustment for confounders, though observational design prevents causal proof.
Source
Evaluating adherence to recommended diets in adults: the Alternate Healthy Eating Index
Marjorie L. McCullough et al. · Public Health Nutrition · 2006
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