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Category: cardiovascular health

Published on Leave a comment on Full-Fat Dairy Products Have Health Benefits
Glass of whole milk

For years health professionals advised everyone to avoid whole fat dairy products. They said all that saturated fat was unhealthy, but studies from the last decade is proving that advice wrong. Recent studies have found that consuming full-fat dairy products, including whole milk, is associated with a number of health benefits.

The latest is a Canadian study that found health benefits (e.g., lower blood pressure, and increased ingestion of protein, vitamin D, and calcium) from consuming three servings of full-fat dairy products daily for 12 weeks. The full-fat dairy products were milk, yogurt, and cheese. There were no negative health effects (e.g., in weight, cholesterol levels, lipids, insulin resistance) when compared to two other groups that did not consume full-fat dairy.

Interestingly, all the study participants had metabolic syndrome, so the researchers were pleasantly surprised to see health benefits and no adverse effects from consuming all that full-fat dairy.

Bottom line: Stop avoiding full-fat dairy! Dairy products are healthy for us.

From Science Daily: For decades, we were told to choose low-fat dairy. New research says otherwise

A new Canadian study led by University of Toronto professor Harvey Anderson adds to growing evidence that full-fat dairy can be part of a healthy diet. ...continue reading "Full-Fat Dairy Products Have Health Benefits"

Published on Leave a comment on A Mediterranean Style Diet Cuts the Risk of Developing Heart Disease
Mediterranean diet Credit: Wikipedia

People have been arguing for years over what kinds of foods and dietary patterns are best for health, with many studies finding that a Mediterranean style diet is best for health.  Another recent study found that a Mediterranean-style diet rich in fruits, vegetables, nuts, legumes, whole grains, fish, and dairy is best for heart health when compared to other diets.

The study of 3042 Greek adults found that those following a plant-based style diet (basically a Mediterranean-style diet) had a 26% lower risk of developing heart disease over a 20 year period, when compared to either a Western diet rich in processed meat and ultra-processed foods, or to a high-calorie, but low-white-meat dietary pattern.

The high calorie, low white-meat diet seemed especially unhealthy. They also found that physical activity reduced heart disease (cardiovascular disease) risk, but smoking increased it.

Physical activity reduced CVD risk, while smoking increased it.

Excerpts from Medical News: Plant-based Mediterranean-style diet cuts heart disease risk by 26%

A recent European Journal of Nutrition study examined common dietary patterns in a Mediterranean cohort and assessed their long-term associations with cardiovascular disease (CVD) risk and outcomes. 

Poor dietary habits, especially inadequate consumption of nutrient-dense foods, remain a leading modifiable risk factor. ...continue reading "A Mediterranean Style Diet Cuts the Risk of Developing Heart Disease"

Published on Leave a comment on Food Additives and Hypertension

Hypertension (high blood pressure) is a big problem in adults. A large European study found that eight preservative food additives are associated with high blood pressure and heart (cardiovascular) disease. And the more a person eats additives in their daily diet (meaning more ultra-processed foods), the greater the risk of developing hypertension and heart disease.

The most problematic of the preservative food additives in this European study included: potassium sorbate, potassium metabisulphate, sodium nitrite, ascorbic acid, sodium ascorbate, sodium erythorbate, citric acid, extracts of rosemary. These results suggest that a higher intake of preservative food additives means a greater intake of ultra-processed food, which ultimately is not good for the health (increased risk of high blood pressure and heart disease).

Note that in the list of US problematic food additives may be somewhat different, because different additives may be more common. But all are indications of ultra-processed foods.

Bottom line: Nutrition matters! Eat as many minimally processed foods as possible. Also, read ingredient labels and try to avoid products that contain ingredients that are not normally found in a kitchen (e.g., xanthan gum, carrageenan).

From Science Daily: Researchers found 8 common food additives linked to high blood pressure and heart disease

A massive study suggests that some common food preservatives may be putting heart health at risk. ...continue reading "Food Additives and Hypertension"

Published on Leave a comment on Sitting Many Hours A Day Has Health Harms

We all know that there are lots of health benefits, such as better heart health, to being more physically active. In contrast, a recent study found health harm from sitting more during leisure time and increased risk of early death, especially from cardiovascular disease (heart disease).

The study found that physical activity could not overturn the effects of prolonged sitting (6 or more hours every day) during leisure time - but it did help. Best was sitting the least (less than 3 hours per day) and being the most active.

Those who both sat more (6 or more hours per day) and were less physically active were more likely to have an early death - 94% increase in women and 48% more likely for men (when compared to those who sat the least and were the most physically active).

Bottom line: Turn off the TV, put away the cell phone, and get up and move!

From Science Daily: More time spent sitting linked to higher risk of death; Risk found to be independent of physical activity level

A new study from American Cancer Society researchers finds it's not just how much physical activity you get, but how much time you spend sitting that can affect your risk of death. Researchers say time spent sitting was independently associated with total mortality, regardless of physical activity level. They conclude that public health messages should promote both being physically active and reducing time spent sitting. ...continue reading "Sitting Many Hours A Day Has Health Harms"

Published on Leave a comment on A Daily Glass of Wine Is Associated With A Slower Rate of Aging

Several studies have recently been published that push back at the idea that all alcohol intake has negative health effects. Actual results are more nuanced. High alcohol intake is always harmful, but low to moderate intake appears to be protective for a number of health conditions. In fact, low to moderate intake appears to be better for health than totally abstaining from alcohol.

Similar to research reported in the last post, another recent study looking at alcohol consumption found that low to moderate alcohol consumption has beneficial health effects (is protective). Again, a J curve finding that low to moderate intake best delays biological aging (as measured by biomarker measurements), then alcohol never or rarely consumed, and finally that high intake was harmful - it canceled any alcohol protective effects. In other words, low to moderate alcohol consumption slows down aging.

The most beneficial effects were at 1 to 2 glasses of wine per day. These associations were predominantly in men, and these effects went hand in hand with eating a Mediterranean diet. The Mediterranean diet is eating a diet rich in fruits, vegetables, whole grains, nuts and seeds, beans, and olive oil. The researchers thought that compounds such as polyphenols in wine could play a role in why low to moderate alcohol consumption was beneficial.

From Medical Life Sciences News: Moderate wine intake tied to slower biological aging in men

A large Italian cohort study suggests that moderate wine intake, as defined within a traditional Mediterranean diet, may be associated with slightly slower biological aging in men, whereas total alcohol intake showed a different, less favorable pattern. ...continue reading "A Daily Glass of Wine Is Associated With A Slower Rate of Aging"

Published on Leave a comment on Some Wine With Dinner Can Have Health Benefits

It seems that in the last few years all alcohol intake has been demonized, with warnings that any alcohol can increase the risk of cancer. What is not typically mentioned are the studies finding health benefits from consuming low to moderate levels of alcohol. Especially wine consumed with a meal.

Studies for years have found a J curve in health effects - with low to moderate levels of alcohol consumed best for health, and no alcohol or rarely consumed a little worse,  and high levels of alcohol consumption having the most negative health effects. In other words, low to moderate alcohol consumption (e.g., 1 glass wine daily) can be protective for certain health conditions.

The following study found that consuming low to moderate levels of wine is associated with a lower risk of cardiovascular disease and cardiovascular events, such as heart attacks, in older adults (mean age 68 years). Best was consuming between half a glass and one glass per day of wine - a 50% lower chance of cardiovascular events.

From Science Daily: New evidence on the relationship between moderate wine consumption and cardiovascular health

Light and moderate consumption of wine is associated with a lower risk of cardiovascular complications, according to a multicenter study. The study is based on the analysis of a biomarker of wine intake -- specifically, tartaric acid, present in grapes. It was carried out in 1,232 participants in the PREDIMED project, a major scientific epidemiological study in nutrition on the effects of the Mediterranean diet on cardiovascular health. ...continue reading "Some Wine With Dinner Can Have Health Benefits"

Published on Leave a comment on Eating Wild Blueberries Has Health Benefits

Some foods appear to have especially powerful health benefits. Berries are very beneficial, especially blueberries. (Or at least they have been studied more than other berries.) A recent study found that frequent or daily consumption of  wild blueberries is especially beneficial for cardiometabolic health, including vascular health.

Blueberries contain lots of fiber, polyphenols (which have powerful effects on vascular health), antioxidants, flavonoids (anthocyanins), and micronutrients. Wild blueberries have more of all these compared to farmed blueberries. Blueberries are especially beneficial for vascular health because they reduce inflammation and vascular dysfunction.

Bottom line: Researchers suggest eating daily half a cup to one cup blueberries, especially wild blueberries, for health benefits, such as lowering inflammation. (Less is good also - better to eat some than none)

Medical Xpress: Studies suggest Maine wild blueberries support gut and heart health

Wild blueberries—the iconic Maine crop dotting hillsides, decorating sweatshirts and adding personality to local menus—is more than a cultural symbol. More than 20 years of preclinical and clinical studies suggest that regularly consuming wild blueberries supports gut and heart health and may reduce risk factors associated with chronic disease. ...continue reading "Eating Wild Blueberries Has Health Benefits"

Published on Leave a comment on Some Foods May Protect Us From the Harms of Too Much Sitting

We all know sitting too much is not good for our health. But for many of us, it's our reality - sit all day at work, and then come home and relax by sitting all evening. But there is some good news. A recent study found that eating foods rich in flavanols, such as cocoa,  may protect our blood vessels from the harms of too much sitting.

While the research occurred in young healthy men (with either high or low levels of fitness), all had detrimental effects in their vascular health (blood flow) after several hours of sitting. Drinking a flavanol rich cocoa drink at the beginning of a 2 hour sitting time prevented the decrease in blood flow ("sitting-induced vascular dysfunction") in both upper and lower limbs.

The researchers did point out though, that some exercise every hour, even 5 minutes of walking or climbing stairs, would have the same effect.

Flavanols are naturally occurring polyphenols found in various fruits (e.g., blueberries, apples, grapes), green and black tea, matcha, nuts, red wine, and cocoa beans. They have previously been linked to cardiovascular benefits, including support for the vascular system during psychological stress. Eating diverse flavanoid rich foods is best because there are so many types of flavanols.

From Science Daily: Cocoa and tea may protect your heart from the hidden damage of sitting

New findings from the University of Birmingham suggest that regularly eating foods rich in flavanols, including tea, berries, apples, and cocoa, may help protect men's blood vessels from the negative effects that occur during long periods of sitting. ...continue reading "Some Foods May Protect Us From the Harms of Too Much Sitting"

Published on Leave a comment on The Foods You Eat and Their Link to Constipation

For years it has been known that increasing the amount of fiber (and drinking enough fluids) in a person's  diet helps to prevent constipation. A recent large multi-year study of 96,000 adults confirmed this: Mediterranean and plant-based diets prevented constipation, and Western and inflammatory diets (low fiber, high ultra-processed foods) raised constipation risk.

Vegetables, cruciferous vegetables (e.g., broccoli), legumes (beans, lentils, chickpeas), and fruits were all associated with reduced risks for constipation. High vegetable and nut consumption was especially good for preventing constipation. Additionally, a low carbohydrate diet showed a slight increased risk for constipation. Eating a diet rich in cereal fibers (e.g., white bread, low fiber breakfast cereals) and ultra-processed foods was linked to constipation.

Besides reducing constipation, many studies show that eating a diet rich in fruits, vegetables, whole grains, seeds, nuts, legumes, such as the Mediterranean diet, is protective for cardiometabolic diseases (e.g., heart disease, heart attack, strokes, kidney disease, and type 2 diabetes), cancer, and even early death. This type of diet is high in fiber, has positive effects on the gut microbiome, and reduces chronic inflammation.

From Science Daily: What 96,000 adults taught scientists about preventing constipation

Chronic constipation becomes more common with age. Researchers from Mass General Brigham conducted a new study examining whether five widely followed diets could help prevent chronic constipation in middle- and older-age adults. The team monitored more than 96,000 participants for several years to see how long-term eating habits influenced the likelihood of developing this persistent gastrointestinal issue. Their analysis showed that people who routinely ate a Mediterranean or plant-based diet experienced a lower incidence of constipation. The findings appear in Gastroenterology. ...continue reading "The Foods You Eat and Their Link to Constipation"

Published on Leave a comment on Ultra-Processed Foods Harm Human Health All Sorts Of Ways
Credit: Wikipedia

The list of health harms from ultra-processed foods just keep growing. Unfortunately, most Americans get the majority of their calories from ultra-processed foods. A recent series of studies found that ultra-processed foods harm every one of our major organs. They increase the risk of many chronic diseases (e.g., heart disease, type 2 diabetes, obesity ) and early death.

How do you know a food is ultra-processed? Look at the ingredient list and if there is something that normally is not found in a person's kitchen, then it is ultra-processed. Examples of such ingredients are: emulsifiers, carrageenan, mono- and diglycerides, soy lecithin, polysorbate, cellulose, colors, titanium dioxide, high fructose corn syrup, hydrogenated oils, dextrose, whey protein, nitrates, flavors (artificial and natural), colors, etc. (Yes, natural flavors are laboratory concoctions.)

Ultra-processed foods are food products manufactured with all sorts of ingredients (additives) that have been added to extend shelf-life or manipulate the taste, flavor, or appearance. Ultra-processed foods are "formulations of ingredients" that result from a series of industrial processes (thus "ultra-processed").

Bottom line: Read labels! Try to avoid foods with ingredients not normally found in your kitchen. Try to eat as many whole foods and minimally processed foods as possible.

Excerpts from The Guardian: Ultra-processed food linked to harm in every major human organ, study finds

Ultra-processed food (UPF) is linked to harm in every major organ system of the human body and poses a seismic threat to global health, according to the world’s largest review.UPF is also rapidly displacing fresh food in the diets of children and adults on every continent, and is associated with an increased risk of a dozen health conditions, including obesity, type 2 diabetes, heart disease and depression.

...continue reading "Ultra-Processed Foods Harm Human Health All Sorts Of Ways"