- Juicing: The purposes of juicing are to be able to concentrate calories, making it easier to ingest more fruits and vegetables. However, with few studies actually comparing the benefits of juicing versus eating fruits and vegetables whole, the researchers say you are just as okay eating them whole and avoiding the whole juicing process. They also warn that juicing may cause individuals to consume too much sugar in their daily diet, but say that if people are finding it hard to consume enough fruits and veggies, they may want to juice instead.
- Gluten-free diets: Individuals who suffer from celiac disease or gluten sensititivty should of course avoid eating it. However, there is no evidence that suggests that a gluten-free diet is beneficial for weight loss or heart health.
- Antioxidant supplements: After numerous rigorous studies, results show that taking antioxidant supplements has no benefit for heart health. The researchers recommend sticking to fruits and vegetables instead.
- Coconut and palm oils: Cocunut oil and palm oil are high sources of saturated fatty acids. Saturated fatty acids are known for increasing blood cholesterol level’s, ultimately increasing heart diseases risk. With this in mind, the researchers have advised staying away from these oils. Instead, they recommend consuming liquid vegetable oils such as olive oil, which has been shown to improve heart health. Finally, they warn that all oils are highly caloric and should be consumed in moderation.
Overall, the researchers conclude that currently their best advice would be to follow a diet high in fruits, vegetables, whole grains, and legumes. Lean meats, fish, and low-fat or nonfat dairy products can also be consumed in moderation.
“There is a growing consensus that a predominantly plant-based diet that emphasizes green, leafy vegetables, whole grains, legumes and fruit is where the best improvements are seen in heart health,” Freeman said.