HEALTHY Australians can indulge in the joy of full-fat milk, cheese and yoghurt without increasing their risk of heart disease or stroke.
But they should limit how much red meat they eat to about three meals a week if they want to keep their heart in good shape.
To help Australians reduce their risk of heart disease, the Heart Foundatoin has today released new eating guidelines based on a review of the latest research.
The new advice, based on a two-year review, looks at dairy, meat and eggs.
Unflavoured full-fat milk, yogurt and cheese are now an option for healthy Australians, while the limit has lifted on the number of eggs that can be eaten per week in a heart-healthy diet.
The authority has hosed down concerns about full-fat dairy products, finding they ultimately have a neutral effect on a person's risk of heart disease or stroke.
As a result, there's not enough evidence to suggest restricting them is necessary for healthy people.
The foundation previously recommended everyone stick with reduced-fat dairy products, but now says that's only necessary for those with high cholesterol, heart disease or type two diabetes.
But the Heart Foundation says many Australians need to rethink how much red meat they're eating, as evidence indicates it increases risks for heart disease and stroke and may lead to weight gain.
For the first time, it is also encouraging all Australians to restrict their consumption of unprocessed beef, lamb, pork and veal to 350 grams a week, equating to about three lean red-meat meals.
Heart Foundation Chief Medical Advisor, cardiologist Professor Garry Jennings, said processed or deli meats should be limited, as they have been consistently linked to a higher risk of heart disease and other chronic conditions.
"Instead, we suggest people should get most of their heart-healthy protein from plant sources such as beans, lentils (legumes) and tofu, as well as fish and seafood, with a smaller amount from eggs and lean poultry," he said.
"Heart-healthy eating is more about the combination of foods, eaten regularly over time."
Good news for egg lovers
On eggs, the foundation has lifted the weekly limit that healthy people should eat.
But it says people with type two diabetes should stick to seven eggs a week or fewer, as eating more has been linked to a higher rate of heart disease and stroke.
The same is true for people already experiencing heart disease.
"Type 2 Diabetes, along with high cholesterol and high blood pressure, are risks for heart disease and stroke that we can all take steps to avoid through diet and lifestyle changes," he said.
ALSO READ: Australian packaged food third healthiest
Heart Foundation Dietician Sian Armstrong says protecting your heart is about more than focusing on any one food.
"For heart-healthy eating it's not just about how many eggs you have a week, or whether you have reduced or full-fat milk. It's about the whole eating pattern," she said.
"So we're really encouraging people to look at not just one different food, but what they're eating over days, weeks and even months."
Healthy choices
Heart Foundation director of prevention, Julie Anne Mitchell, said healthy eating advice should reflect new evidence.
"Over time, the Heart Foundation's advice for heart-healthy eating has shifted with the evidence to downplay individual nutrients and look more closely at whole foods and patterns of eating. What matters now is the combination of healthy foods and how regularly people eat them," Ms Mitchell said.
"The increase in availability and promotion of highly processed foods at the expense of healthy foods has meant that too many Australian adults get more than a third of their total daily energy from high-kilojoule, nutrient-poor junk foods like cakes, muffins, pastries, alcohol and soft drinks.
"Our focus needs to be squarely on promoting healthy foods over unhealthy foods, with a comprehensive national approach, grounded in evidence, that helps make the healthy choice the easy choice."
For information visit heartfoundation.org.au or phone 131-112.
WANT to get more health stories like this? Sign up to The Senior's e-newsletters. Register below to make sure you keep up to date with everything that's happening for seniors around the country.
