Recent research has challenged the notion that cardiovascular disease and early mortality are solely caused by overindulgence in meat, dairy, or saturated fats. Instead, the study suggests that undernutrition resulting from avoiding key food groups may play a significant role. This groundbreaking global study involved nearly 150,000 participants and found that a balanced diet, which includes red meat and whole fats from animal sources, can actually be the healthiest option. Those who consumed a variety of foods, including vegetables, legumes, fruit, and fish, were found to have a 30% lower risk of death and an 18% lower risk of cardiovascular disease compared to those with a poor diet.
Furthermore, these findings are consistent across more than 20 countries, making them of international significance. Dr. Andrew Mente, the lead author of the study from McMaster University in Canada, highlights the implications of these results for global dietary recommendations. He suggests that increasing the intake of healthy foods in moderation can have the greatest impact in preventing premature cardiovascular disease and deaths worldwide. As a result, the study argues that current advice to restrict dairy, particularly whole-fat dairy, to very low amounts may be unnecessary and inappropriate. In fact, there is evidence to suggest that dairy foods, including whole-fat dairy, may offer protection against hypertension and metabolic syndrome, which are common drivers of cardiovascular disease.
The study identified an ideal daily diet, which includes five servings of fruits or vegetables, half a portion of legumes, 28 grams of nuts, a similar amount of fish, two servings of dairy, half a serving of red meat, and 22 grams of poultry. Dr. Mente emphasizes that the Pure diet allows for a moderate intake of animal foods, such as one cup of milk or yogurt or three ounces of cooked red or white meat per day. He believes that the issue of cardiovascular disease and early mortality may stem from undernutrition caused by inadequate consumption of key food groups, rather than excessive intake of meat, dairy, or saturated fats.
The study, published in the European Heart Journal, evaluated participants’ diets on a scale of one to six across six different categories, with a perfect score of six representing the healthiest diet. The average score was 2.95, and those in the top 20% with scores above five were found to have a 30% lower risk of early death compared to those in the bottom quintile with scores below one.
Interestingly, the data revealed that participants with the lowest consumption of saturated fat, a central focus of many diets, actually had the worst diets overall. This finding challenges the notion that limiting saturated fat and dairy intake is universally beneficial. Dr. Mente suggests that a dietary pattern similar to the Pure diet, which includes whole-fat dairy, aligns with other healthy eating patterns such as the Mediterranean diet. These patterns emphasize increased consumption of fruits, vegetables, legumes, nuts, and fish. According to the research, this kind of dietary approach may have the most favorable associations with health outcomes in a global population.
This study adds to a growing body of evidence that supports a balanced approach to nutrition, including the consumption of meat. Furthermore, a recent special issue of a scientific journal cited the importance of meat for human health and called for an end to the promotion of vegetarian and vegan diets. The NHS acknowledges that meat is a good source of protein, vitamins, and minerals, recommending a limit of 70g of red or processed meat per day.
While previous research suggested that a Mediterranean diet with increased legume, nut, and whole grain consumption could extend lifespan, this new study challenges those findings. Lowering red meat intake was believed to increase life expectancy, but the global study presents a different perspective.
In conclusion, this research revolutionizes our understanding of cardiovascular disease and early mortality, highlighting the impact of undernutrition rather than overindulgence in specific food groups. The study supports the inclusion of red meat and whole fats from animal sources in a well-balanced diet that consists of a variety of food groups. Ultimately, this study has significant implications for global dietary recommendations and emphasizes the importance of consuming healthy foods in moderation.
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