WORLD HEART DAY

Experts have identified simple and at the same time effective nutritional plans to counter cardiovascular diseases, which can be implemented by the majority of people without having to face drastic changes to their habits.

SUPPORTING CLINCAL STUDIES

Over the past few decades, numerous scientific researches have been conducted to identify the most suitable dietary strategies in case of cardiovascular diseases. Initially, investigations where conducted on Rhesus monkeys, which have 93% of DNA in common with humans, and who fall ill with our same diseases (diabetes, tumors, cardio-vascular pathologies). Two studies have analyzed the impact of a 30% calorie restriction on diseases and longevity.

The two studies where carried out at two institutions: US National Institute of Aging (NIA) and University of Wisconsin. In the research conducted at the NIA, there were no substantial differences in causes of death (for cardiovascular disease, amyloidosis and tumors) and general deterioration of health amongst the group of monkeys undergoing calorie restriction and the control group who followed a “healthy” diet (with vegetable proteins and fish, plus 5% fats, 5% fibers and 3.9% sucrose, vitamins and minerals- eating only twice a day, with a pre-established quantity of food based on age and body weight). In the investigation conducted at the Wisconsin, however, the monkeys subjected to calorie restriction saw mortality rate halved compared to the control group that had continued a “normal” diet (with proteins derived from milk, 10% fats, 5% fibers and 28.5% sucrose- eating how much they wanted, to exemplify the typical Western diet).

Subsequently, numerous human clinical studies have been conducted. The first investigations analyzed the Mediterranean diet in association with the reduced incidences of various diseases, including cardiovascular ones. Some studies revealed that olive oil and nut consumption is associated with a lower incidence cardiovascular events (heart attack, stroke etc.).  Other researches have studied the intake of good fats derived from fruit and fish. Subsequent studies investigated calorie restriction in relation to the reduction of inflammatory states and markers associated to cardiovascular diseases.

THE POSITIVE EFFECTS OF THE FASTING MIMICKING DIET  

Clinical tests conducted on hundreds of patients have revealed, that cycles of Fasting Mimicking Diet lead to positive effects on the main risk factors and markers connected to cardiovascular pathologies, especially in the more predisposed subjects. Body fat is reduced, especially abdominal fat, without loss of muscle mass; blood pressure lowers to adequate levels (- 6 mmHg); fasting blood sugar also drops; triglycerides are reduced (- 25 mg/dl); “bad” cholesterol, LDL, lowers to normal levels (- 20 mg/dl); levels of C-reactive protein (associated with inflammation and cardiovascular diseases) are reduced, as are those of insulin-like growth factor 1 (IGF-1).

SUTABLE NUTRITION IN CASE OF CARDIOVASCULAR DISEASES

The following indications are the result of many clinical investigations in which researchers have conducted tests on hundreds of patients, to identify a tailor-made dietary strategy in preventing and treating cardiovascular diseases. The advice of experts for prevention is, to follow a pescatarian diet combined with the daily practice of physical activities. In addition, with the approval of your doctor, it is possible to undertake a Fasting Mimicking Diet, at a frequency determined by your state of health.

In case of overt cardiovascular problems, experts advise to implement the following nutritional strategy: eliminate the intake of meat(red and poultry) and substitute with fish (2-3 times a week); avoid dairy products; limit protein intake based on your weight (0.7-0.8 g per kilo per day); eat many vegetables and legumes; reduce pasta and white bread, preferring whole grains (less than 100g per day); about one fruit per day; reduce sugar intake to less than 10g per day; dress with raw olive oil (about 80g per day); eat nuts (about 30g per day) intake food within a 11-12 hour window; if the BMI (body mass index) is equal to or higher than 25, which therefore falls into the condition of overweight, eat twice a day, plus a snack; exercise every day.

One recommendation is to always consult your primary care doctor when considering any dietary strategy. Conventional therapies (medicine and surgery) can be supplemented by a tailor-made nutritional plan.

SOURCES 

1. Valter Longo, La dieta della longevità, Vallardi Editore 2016
2. Colman RJ et al.; Caloric restriction delays disease onset and mortality in rhesus monkeys; Science 2009 Jul.
3. Colman RJ; Caloric restriction reduces age-related and all-cause mortality in rhesus monkeys; Nature Communications; 2014 Apr.
4. Mattison JA; Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study; Nature 2012 Sep.
5. Sofi F et al.; Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic rewiev an meta-analysis; The American Journal of Clinical Nutrition 2010 Nov.
6. Sofi F et al.; Mediterranean diet and health status: an updated meta-analysis and proposal for literature-based adherence score; Public Health Nutrition 2014 Dec.
7. Estruch R et al.; Mediterranean diet for primary prevention of cardiovascular disease; The New England Journal of Medicine 2013 Apr.
8. Bendinelli B; Fruit, vegetables, and olive oli and risk of coronary heart disease in Italian women: the EPOCOR Study; The American Journal Clinical of Nutrition 2011 Feb.
9. Bao Y et al.; Association of nut consumption with total cause-specific mortality; The New England Journal of Medicine 2013 Nov.
10. Fontana L et al.; Long-term calorie restriction is highly effective in reducing the risk for atheriosclerosis in humans; PNAS 2004 Apr.

Brandhorst S et al.; A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan; Cell Metabolism 2015 Jul.