If you want your bones to be in good shape, eat so as to help your heart, suggests a study published in the American Journal of Clinical Nutrition [1] .
Cardiovascular disease and osteoporosis appear to share many risk factors, such as inflammation, oxidative stress, high cholesterol levels, and abdominal adiposity, so it's possible that a diet associated with a lower risk of cardiovascular disease could also improve bone health. This study tracked how well 933 adults adhered to the 2006 American Heart Association Diet and Lifestyle Recommendations, and examined whether there was a relationship between a heart-healthy diet and bone mineral density.
The researchers constructed a scoring system with a maximum of 100 points to measure adherence with the recommendations. Each 5-point increase in the score was associated with significantly higher bone mineral density in the legs, hips, and spine.
Each 5-point increase in score was also associated with lower odds of osteoporosis or osteopenia at the trochanter (14% lower odds), total hip (17% lower odds), and lumbar spine (9% lower odds).
The AHA dietary recommendations[2] are straightforward: "The AHA recommends that individuals consume a variety of fruits, vegetables, and grain products, especially whole grains; choose fat-free and low-fat dairy products, legumes, poultry, and lean meats; and eat fish, preferably oily fish, at least twice a week."
References
- ^ a study published in the American Journal of Clinical Nutrition (ajcn.nutrition.org)
- ^ The AHA dietary recommendations (atvb.ahajournals.org)
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