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Mar 10, 2017 @ 16:08

These are the 10 foods that affect your risk of heart disease, according to scientists

If you’re wondering what to eat and what to avoid to lower your risk of heart disease, a new study is handing you all of the answers.

Load up on fresh produce, nuts, whole grains and seafood and steer away from red meat, sugary drinks and salty fare, according to Tufts University scientists out of Boston.

Sticking to a healthy diet with the right foods could cut deaths from heart disease, stroke and Type 2 diabetes by almost half, they say.

Up to 45 per cent of deaths from these chronic diseases in 2012 were tied to eating too much or too little of 10 key foods the study identified.

“The good news is that now we understand more about which foods would prevent Americans from dying prematurely from cardiometabolic diseases,” the study’s lead author, Dr. Renata Micha, told Reuters.

These are the “good” foods that are beneficial to your heart’s health:

Fruits: Three average-sized fruits daily
Vegetables: Two cups cooked or four cups raw vegetables daily
Nuts/seeds: Five one-ounce servings per week – that’s about 20 nuts per serving
Whole grains: Two servings per day
Polyunsaturated fats: These are healthy fats that should make up 11 per cent of daily calories
Seafood: About eight ounces a week
These are the “bad” foods you shouldn’t eat too much of:

Red meat: one weekly serving – a serving is a medium-sized steak, for example
Processed meat: None recommended
Sugary drinks: None recommended
Salt: Limit your intake to about 2,000 milligrams daily – that’s just under a teaspoon



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