Baking and roasting vegetables may lower your chances of developing heart disease, according to new research from the American Heart Association.
Researchers at Brigham and Women’s Hospital and the University of Maryland looked at data from more than 4,000 adults, ages 40 to 85, and found that people who ate fewer than 200 grams of cooked vegetables per day had a 20 percent lower risk of developing coronary heart disease compared to those who ate more than 500 grams per day.
The study was published online in the March issue of the journal PLOS ONE.
The researchers compared those who had a high-protein diet to those on a lower-protein one, and compared those in the low-protein group to those in both groups.
The low-carbohydrate group had a 22 percent lower chance of developing cardiovascular disease than the low protein group.
Low-carbohydrates are a type of low-fat, low-sugar, high-carburetor food, which have long been touted as a way to lower cholesterol.
The American Heart Assn.
says a diet low in carbohydrates and high in protein can lower your LDL cholesterol by 50 percent.
A higher protein intake also helps to lower triglycerides, the body’s heavy-chain fatty acid, by 40 percent.
Researchers in the study compared the participants who ate the most or fewest vegetables with those who only ate fruits and vegetables.
The people who only eaten vegetables had lower LDL cholesterol than the people who just ate vegetables.
Researchers also compared the amount of fat in the participants’ diets with their LDL cholesterol.
A diet low on fat and high on fat had a 23 percent lower LDL-cholesterol risk than the diet high in carbohydrates.
The researchers also compared participants who consumed more fruits and veggies with those whose diets were high in fruits and greens.
The findings showed that participants who had higher levels of vegetable fiber had a lower risk for heart disease.
Participants who had fewer saturated fats and more omega-3 fatty acids had a reduced risk for coronary heart death, said lead author Dr. Robert B. Ludwig, an associate professor of medicine at Brigham & Women’s.
Previous research has linked low-calorie, high fat diets with lower risk factors for cardiovascular disease, including high blood pressure, heart disease and stroke.
The American Heart Foundation recommends that people limit their intake of high-fat foods to no more than 150 grams per week.
It also recommends people limit portions to no less than two cups per day and avoid foods high in salt, sugar and processed foods, which can raise blood pressure.