Macro partitioning
Adherence to a traditional Mediterranean dietary pattern (rich in vegetables, fruits, nuts, legumes, unrefined cereals, moderate fish/shellfish, and fermented dairy) is associated with reduced all-cause and cardiovascular mortality in primary and secondary prevention of cardiovascular disease.
Adopt a dietary pattern centered on vegetables, fruits, nuts, legumes, and unrefined cereals. Use olive oil as your primary fat source. Include moderate amounts of fish, shellfish, and fermented dairy. Limit red and processed meats. This approach is more effective for long-term cardiovascular health than focusing solely on reducing saturated fat.
The most widely studied diet pattern in relation to cardiovascular health is the ‘Mediterranean’ diet (MedDiet), with multiple studies suggesting this diet pattern is associated with lower all-cause mortality in both primary and secondary prevention of CVD.
Why this rating
Supported by multiple cohort studies and meta-analyses, though RCT evidence for specific components is mixed.
Source
Optimum nutritional strategies for cardiovascular disease prevention and rehabilitation (BACPR)
Tom Butler et al. · Heart · 2020
DOI 10.1136/heartjnl-2019-315499
More from this paper
- Replacing saturated fats with unsaturated fats (particularly polyunsaturated and monounsaturated fats) provides the greatest cardiovascular benefit, whereas replacing saturated fat with refined carbohydrates does not.Good
- Low-carbohydrate diets can be effective for improving diabetes-related outcomes and triglycerides, but their impact on cardiovascular health depends heavily on the source of replaced macronutrients (plant-based vs. animal-based).Moderate
- Egg consumption up to <1 egg per day is associated with a lower risk of cardiovascular disease, including hemorrhagic stroke, in the general population, but may increase risk in diabetic populations.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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