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Category: cardiovascular health

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Yup, according to a new mega-study, being overweight or obese is linked to higher risk of dying prematurely than being normal weight.  And the more you weigh, the greater the risk. This mega-study that looked at data from many studies and countries, also found that being underweight is linked to a higher risk of premature death. What's the best weight to be? A BMI of 22.5-<25 kg/m2 is considered a healthy weight range, and had the lowest mortality risk in the study. Being overweight was linked to higher rates of death from "all causes", and also from 4 major causes: coronary heart disease, stroke, respiratory disease, and cancer.

However, note that while other studies also agree that being underweight or obese increases the rate of dying prematurely, there is still some debate over whether being just overweight with BMI 25–<30 kg/m2 , really has a higher risk of dying prematurely. This was pointed out in the accompanying editorial in the journal Lancet (but not mentioned below). From Science Daily:

As overweight and obesity increase, so does risk of dying prematurely: Major study

Being overweight or obese is associated with a higher risk of dying prematurely than being normal weight -- and the risk increases with additional pounds, according to a large international collaborative study led by researchers at the Harvard T.H. Chan School of Public Health and the University of Cambridge, UK. The findings contradict recent reports that suggest a survival advantage to being overweight -- the so-called "obesity paradox."

The deleterious effects of excess body weight on chronic disease have been well documented. Recent studies suggesting otherwise have resulted in confusion among the public about what is a healthy weight. According to the authors of the new study, those prior studies had serious methodological limitations. One common problem is called reverse causation, in which a low body weight is the result of underlying or preclinical illness rather than the cause. Another problem is confounding by smoking because smokers tend to weigh less than nonsmokers but have much higher mortality rates.....Hu stressed that doctors should continue to counsel patients regarding the deleterious effects of excess body weight, which include a higher risk of diabetes, cardiovascular disease, and cancer.

For the new study, consortium researchers looked at data from more than 10.6 million participants from 239 large studies, conducted between 1970 and 2015, in 32 countries. A combined 1.6 million deaths were recorded across these studies, in which participants were followed for an average of 14 years. For the primary analyses, to address potential biases caused by smoking and preexisting diseases, the researchers excluded participants who were current or former smokers, those who had chronic diseases at the beginning of the study, and any who died in the first five years of follow-up, so that the group they analyzed included 4 million adults. They looked at participants' body mass index (BMI) -- an indicator of body fat calculated by dividing a person's weight in kilograms by their height in meters squared (kg/m2).

The results showed that participants with BMI of 22.5-<25 kg/m2 (considered a healthy weight range) had the lowest mortality risk during the time they were followed. The risk of mortality increased significantly throughout the overweight range: a BMI of 25-<27.5 kg/m2 was associated with a 7% higher risk of mortality; a BMI of 27.5-<30 kg/m2 was associated with a 20% higher risk; a BMI of 30.0-<35.0 kg/m2 was associated with a 45% higher risk; a BMI of 35.0-<40.0 kg/m2 was associated with a 94% higher risk; and a BMI of 40.0-<60.0 kg/m2 was associated with a nearly three-fold risk. Every 5 units higher BMI above 25 kg/m2 was associated with about 31% higher risk of premature death. Participants who were underweight also had a higher mortality risk.

Looking at specific causes of death, the study found that, for each 5-unit increase in BMI above 25 kg/m2, the corresponding increases in risk were 49% for cardiovascular mortality, 38% for respiratory disease mortality, and 19% for cancer mortality. Researchers also found that the hazards of excess body weight were greater in younger than in older people and in men than in women.

Published on Leave a comment on Omega-3s and Heart Disease

Previous research on the health benefits of eating fish, fish oil supplements, and other sources of omega-3 fatty acids has shown mixed results, with some studies revealing cardiac health benefits and others finding no benefit. However, when looking at recent studies separating eating foods rich in omega-3 fatty acids versus taking supplements, it appears that eating foods has various beneficial health effects, while taking a supplement may not find health benefits (here and here).

The latest research (reported in the journal JAMA Internal Medicine) looked at heart disease events (heart attack, cardiac related death) and actually measured the actual levels of omega-3 fatty acids in the participants' blood, as opposed to relying on questionnaires in which people report what they eat. The new study could not assess the usefulness of taking fish oil supplements, as opposed to eating fish, because so few people in the study took supplements. Thus the findings were generally from eating a diet rich in omega-3s from either fish or plant-based sources. (Note: By far the best source is fish. Some plant-based sources are: flaxseed, walnuts, edamame, black beans, kidney beans).

The new study — which combined 19 studies from 16 countries with more than 45,000 participants — found that higher circulating blood levels of omega-3 fatty acids were associated with a nearly 10 percent lower risk of a fatal heart attack, on average, compared with lower levels. The participants with the highest level of omega-3s in their blood had the greatest risk reduction — a more than 25 percent lower risk of having a fatal heart attack, the study found.

From Science Daily: Consumption of omega-3s linked to lower risk of fatal heart disease

A global consortium of researchers banded together to conduct an epidemiological study analyzing specific omega-3 fatty acid biomarkers and heart disease. They found that blood levels of omega-3 fatty acids from seafood and plant-based foods are associated with a lower risk of fatal heart attack.

A total of 19 studies were involved from 16 countries and including 45,637 participants. Of these, 7,973 people developed a first heart attack over time, including 2,781 deaths and 7,157 nonfatal heart attacks.

Overall, both plant-based and seafood-based omega-3s were associated with about a 10 percent lower risk of fatal heart attacks. In contrast, these fatty acids biomarkers were generally not associated with a risk of nonfatal heart attacks, suggesting a more specific mechanism for benefits of omega-3s related to death."At a time when some but not other trials of fish oil supplementation have shown benefits, there is uncertainty about cardiovascular effects of omega-3s," said Mozaffarian. "Our results lend support to the importance of fish and omega-3 consumption as part of a healthy diet."

Fish is the major food source of omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA). According to the U.S. Department of Agriculture's National Nutrient Database, fatty fish such as salmon, trout, anchovies, sardines, and herring contain the highest amounts of omega-3 fatty acids, although all fish contain some levels. In addition to omega-3 fatty acids, fish provide specific proteins, vitamin D, selenium, and other minerals and elements. Alpha-linolenic acid (ALA) is the plant-based omega-3 fatty acid found in walnuts, flaxseed oil, and canola oil and some other seed and nuts and their oils.

Published on Leave a comment on Eating Whole Grains Linked To Living Longer

A second study was just published about the benefits of eating whole grains daily - again a significantly lower risk of premature death, and again the effects were dose-related. That is, the more whole grains eaten daily, the lower the risk of early death. Like the first study, this also was a review study. This study (published in BMJ) found that whole grain consumption was associated with a reduction in the risk for death from cancer, coronary heart disease (heart attack and stroke), respiratory disease, infectious disease, and diabetes.

A slice of 100 percent whole grain bread contains about 16 grams of whole grains, and current U.S. dietary guidelines recommend 48 grams or more of whole grains daily, but this study suggests that eating even more whole grains daily is best (eating 90 grams of whole grains a day reduced the risk for mortality from all causes by 17 percent).

Grains are divided into two subgroups: whole grains and refined grains. Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain. Some whole grains are: whole wheat. barley. buckwheat, corn (including whole cornmeal and popcorn), millet, oats (including oatmeal), quinoa, brown rice, rye, sorghum, spelt, bulgur, and wild rice. From Eurekalert:

Seven servings of whole grains a day keep the doctor away

Eating three more portions of dietary fiber a day--say, two pieces of whole grain bread and a bowl of whole grain breakfast cereal--is associated with a lower risk for all cardiovascular diseases and for dying of cancer, diabetes, and respiratory and infectious diseases, a study just published in the BMJ has shown. The study is strong proof that consuming lots of whole grains is good for our health, says first author Dagfinn Aune, a PhD candidate at the Norwegian University of Science and Technology who is currently working at Imperial College, London.

....In general, the study showed that the higher the consumption, the better protected you are. "We saw the lowest risk among people who ate between seven and seven and a half servings of whole grain products a day, which was the highest intake across all the studies. This corresponds to 210-225 grams of whole grain products in fresh weight and about 70-75 grams of whole grains in dry weight, and is about the same as the health authorities in Norway and other Nordic countries recommend as the minimum daily allowance," says Aune.

The researchers' analyses showed fewer risk factors for people who consumed more bread and cereal with whole grains, as well as foods with added bran. On the other hand, people who ate a lot of white bread, rice or cereals with refined grains did not show reduced risk.

Nine studies with a total of more than 700,000 participants examined the risk for all types of cardiovascular disease and correlated cardiovascular deaths....The risk of dying prematurely from all causes was 18% lower for individuals who consumed a lot of whole grains compared to those who consumed lesser amounts, while three additional servings each day were associated with a 17% reduction in mortality. The risk for deaths associated with cancer (15%), respiratory diseases (22%), diabetes (51%) and infectious diseases (26%) was also lower the more whole grains individuals consumed.

Published on Leave a comment on Whole Grains Are Very Good For You

Eating whole grains is good - lower death rate, fewer cardiovascular disease related deaths, fewer cancer deaths! And recent research (a review of studies) showed that the more whole grains consumed, the lower the death rate. Current dietary guidelines suggest 3 servings a day. Whole grains include: whole wheat, barley, buckwheat, millet, oats, quinoa, brown rice, rye, bulgur, spelt,and wild rice. Whole grains provide many nutrients, such as fiber, B vitamins, and minerals. From Medical Xpress:

Eating more whole grains linked with lower mortality rates

Eating at least three servings of whole grains every day could lower your risk of death, according to new research in the American Heart Association's journal Circulation. Although dietary guidelines around the world have included whole grains as an essential component of healthy eating patterns, people aren't eating enough, according to the analysis. In the United States average consumption remains below one serving a day, despite the long-time recommendation of three servings a day.

In the first meta-analysis review of studies reporting associations between whole grain consumption and death, researchers noted that for about every serving (16 grams) of whole grains there was a: 7 percent decreased risk in total deaths; 9 percent decline in cardiovascular disease-related deaths; and 5 percent decline in cancer-related deaths.

The more whole grains consumed, the lower the death rate. According to researchers, when three servings (48 grams) were consumed daily the rates declined: 20 percent for total deaths; 25 percent for cardiovascular deaths; and 14 percent for cancer-related deaths.

"Previous studies have suggested an association with consumption of whole grains and reduced risk of developing a multitude of chronic diseases that are among the top causes of deaths, although data linking whole grain intake and mortality were less consistent," said Qi Sun, M.D., Sc.D., senior author of the study and assistant professor at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts. "These findings lend further support to the U.S. government's current Dietary Guidelines for Americans, which suggest higher consumption of whole grains to facilitate disease prevention."

Whole grains, such as whole wheat, oats and brown rice, contain dietary fiber, which may help improve blood cholesterol levels, and lower the risk of heart disease, stroke, obesity and type 2 diabetes. Dietary fiber can also make you feel full longer, so you may eat fewer calories.

This analysis included 12 studies published through February 2016 and unpublished results from the National Health and Nutrition Examination Survey (NHANES) III, conducted from 1988 to 1994, and NHANES 1999-2004. Of the reviewed studies, 10 were conducted in U.S. populations, three in Scandinavian countries and one in the United Kingdom. The combined studies involved 786,076 men and women with 97,867 total deaths, 23,597 deaths from cardiovascular disease, and 37,492 deaths from cancer.

Published on Leave a comment on Regular Physical Activity Is A Magic Bullet In Preventing Health Problems

A recent editorial in the journal Cardiology calls exercise the "magic bullet" in preventing all sorts of diseases, including cardiovascular disease and diabetes.

From Science Daily: Regular physical activity is 'magic bullet' for pandemics of obesity, cardiovascular disease

In an editorial published in the current issue of Cardiology, professors from the Charles E. Schmidt College of Medicine at Florida Atlantic University have evaluated the totality of evidence and conclude that regular physical activity bears the closest resemblance to a "magic bullet" to combat the worldwide epidemic of obesity and cardiovascular disease.

The statistics on regular physical activity in the United States are bleak; only about 20 percent of Americans (23 percent of men and 18 percent of women) engage in recommended levels of regular physical activity and about 64 percent never do any physical activity. In Europe, the statistics are not much better with only 33 percent who engage in physical activity with some regularity, while 42 percent never do any physical activity.

The authors also point out that physical activity confers important beneficial effects beyond body weight and include blood pressure, cholesterol, triglyceride, diabetes, heart attacks, strokes, colon cancer and possibly even breast and prostate cancers as well as arthritis, mood, energy, sleep and sex life.

Starting in their 30s, Americans and many Europeans tend to gain between 1 and 3 pounds of body weight per year, and by 55, many are between 30 and 50 pounds overweight....The authors note that brisk walking for only 20 minutes a day burns about 700 calories a week, results in a 30 to 40 percent reduced risk of coronary heart disease, and can be performed even by the elderly. They stress that regular physical activity also should include resistance exercise such as lifting weights, which can even be safely performed in the elderly and in patients with heart failure.

Published on Leave a comment on Dietary Fiber and Successful Aging

New research looked at people who "aged successfully" over a 10 year period compared with those who were "suboptimal agers" or had died. The successful agers were less likely to smoke, and have higher intakes of fiber from fruits, breads, and cereals (primarily from rolled oats and whole grain breads), but not from vegetables. Successful aging was defined as including an absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases including cancer, coronary artery disease, and stroke. Fiber intake was more important for successful aging than glycemic index, glycemic load, carbohydrate intake, or sugar intake. From Medical Xpress:

Dietary fiber intake tied to successful aging, research reveals

A new paper—published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences by scientists from The Westmead Institute for Medical Research—reports that eating the right amount of fiber from breads, cereals, and fruits can help us avoid disease and disability into old age. 

Using data compiled from the Blue Mountains Eye Study, a benchmark population-based study that examined a cohort of more than 1,600 adults aged 49 years and older for long-term sensory loss risk factors and systemic diseases, the researchers explored the relationship between carbohydrate nutrition and healthy aging.

They found that out of all the factors they examined—which included a person's total carbohydrate intake, total fiber intake, glycemic index, glycemic load, and sugar intake—it was the fiber that made the biggest difference to what the researchers termed "successful aging." Successful aging was defined as including an absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases including cancer, coronary artery disease, and stroke.

"Out of all the variables that we looked at, fiber intake—which is a type of carbohydrate that the body can't digest—had the strongest influence," she said. "Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up. That is, they were less likely to suffer from hypertension, diabetes, dementia, depression, and functional disability."

While it might have been expected that the level of sugar intake would make the biggest impact on successful aging, Gopinath pointed out that the particular group they examined were older adults whose intake of carbonated and sugary drinks was quite low.

This study backs up similar recent findings by the researchers, which highlight the importance of the overall diet and healthy aging. In another study published last year in The Journals of Gerontology, Westmead Institute researchers found that, in general, adults who closely adhered to recommended national dietary guidelines reached old age with an absence of chronic diseases and disability, and had good functional and mental health status.

Published on Leave a comment on Air Pollution Linked to High Blood Pressure

An new analysis of published studies found that air pollution is linked to high blood pressure. Yes, breathing polluted air has health effects (here, here, and here). From Science Daily:

High blood pressure linked to short-, long-term exposure to some air pollutants

Both short- and long-term exposure to some air pollutants commonly associated with coal burning, vehicle exhaust, airborne dust and dirt are associated with the development of high blood pressure, according to new research in the American Heart Association's journal Hypertension. "In our analysis of 17 previously-published studies we discovered a significant risk of developing high blood pressure due to exposure to air pollution," said Tao Liu, Ph.D., lead study author and deputy director and epidemiologist of the environmental health division at Guangdong Provincial Institute of Public Health in China.

Researchers performed a meta-analysis of available published studies in the world assessing the health effects of all air pollution on hypertension risk. Meta-analyses combine results from previous studies to estimate the overall effect of a particular variable on a result.....researchers focused on these air pollutants: sulfur dioxide (SO2), which mainly comes from the burning of fossil fuel; nitrogen oxide (NOx), which comes from fossil fuels burned at power plants and vehicle exhaust; Particulate matter (PM) are particles found in the air, including dust, dirt, smoke and liquid droplets. (PM 2.5 is smaller than a speck of dust, and the most common and hazardous type of air pollution. PM10 includes both PM2.5 and PM2.5-10).

The meta-analysis found high blood pressure was significantly associated with: short-term exposure to sulfur dioxide (SO2), PM2.5 and PM10; and long-term exposure to nitrogen dioxide (NO2), which is produced from combustion, and PM10. For the portion of the study that assessed short-term effects of ozone and carbon monoxide exposure, no significant associations were found. Researchers said ozone and carbon monoxide's links to high blood pressure requires further study.

Of the 5,687 air pollution studies initially identified, 17 were the focus of this -- which involves more than 108,000 hypertension patients and 220,000 non-hypertensive controls. High blood pressure was defined as systolic blood pressure more than 140 mm Hg and/or diastolic blood pressure over 90 mm Hg or by antihypertensive drug use. Air pollution exposure was assessed by averaging data from nearest air pollution monitoring stations, or using complex dispersion models or land use regression models.

High blood pressure is a major risk factor for cardiovascular disease and stroke. Previous studies have indicated that air pollution might be a risk factor for hypertension but the results were controversial, Liu said. The mechanism by which air pollution could contribute to the development of high blood pressure includes inflammation and oxidative stress, which may lead to changes in the arteries.

Published on Leave a comment on Reduce Chronic Inflammation With Food

As we know, chronic inflammation is linked to cancer and other diseases. It is long-term persistent low-grade inflammation, and it has a "wear and tear" effect on the body. What causes chronic inflammation? Being overweight or obese, sedentary lifestyle, Western (low fiber, high processed foods and meat) diet, chronic illnesses, viruses or bacteria (e.g., gum disease), smoking, air pollution, stress, excessive alcohol intake. It often does not have symptoms, but doctors can test for C-reactive protein levels (CRP), which increase when the body is inflamed. So you absolutely want to lower chronic inflammation if you can.

High dietary intake of fruits and vegetables, which are rich in polyphenols, has been linked through many studies with reduced risk for diseases that are associated with chronic inflammation, such as cardiovascular disease, type II diabetes, cancers, Alzheimer’s disease, and Parkinson’s disease. Polyphenols are a class of chemicals or micronutrients found in many foods, especially fruits and vegetables.

New research looked at 31 polyphenols (alone and in some mixtures) to see which lowered inflammation the most. They found that some mixtures of polyphenols actually had more than an additive effect - that it's more than a sum of the individual polyphenols. They found that the polyphenols resveratrol, isorhamnetin, and curcumin were the most anti-inflammatory. Isorhamnetin is a flavonol that occurs in apples, onions and green tea; curcumin is from the Indian spice turmeric; and resveratrol is present in the skin of red, purple and black grapes, and in especially high concentrations in Itadori tea (from Japanese knotweed). Another important anti-inflammatory polyphenol is vanillic acid, which is found in vanilla, wine, whole wheat, and berries.

Just remember that it is better to eat a variety of fruits and vegetables rather than taking supplements. Foods are more than just one or 2 isolated ingredients, but consist of many micronutrients, microbes, etc , and when eating a varied diet, a person typically has mixtures of many polyphenols in their system at once. The research finds that these polyphenol mixtures interact with one another. Studies  typically find real foods to be superior to supplements in beneficial health effects. From Science Daily:

What foods can help fight the risk of chronic inflammation?

A new study by the University of Liverpool's Institute of Ageing and Chronic Disease has identified food stuffs that can help prevent chronic inflammation that contributes to many leading causes of death. Inflammation occurs naturally in the body but when it goes wrong or goes on too long, it can trigger disease processes. Uncontrolled inflammation plays a role in many major diseases, including cancer, heart disease, diabetes and Alzheimer's disease.

Diets rich in fruits and vegetables, which contain polyphenols, protect against age-related inflammation and chronic diseases. Polyphenols are abundant micronutrients in our diet, and evidence for their role in the prevention of degenerative diseases such as cancer and cardiovascular diseases is already emerging. The health effects of polyphenols depend on the amount consumed and on their bioavailability.

T-cells, or T-lymphocytes, are a type of white blood cell that circulate around our bodies, scanning for cellular abnormalities and infections. They contribute to cell signalling molecules (cytokines) that aid cell-to-cell communication in immune responses and stimulate the movement of cells towards sites of inflammation, infection and trauma. Cytokines are modulated by fruit and vegetable intake.

The study, conducted by Sian Richardson and Dr Chris Ford from the University's Institute of Ageing and Chronic Disease, examined the different potencies of the polyphenols. Sian Richardson, said: "The results of our study suggest that (poly)phenols derived from onions, turmeric, red grapes, green tea and açai berries may help reduce the release of pro-inflammatory mediators in people at risk of chronic inflammation. "Older people are more susceptible to chronic inflammation and as such they may benefit from supplementing their diets with isorhamnetin, resveratrol, curcumin and vanillic acid or with food sources that yield these bioactive molecules."

Published on Leave a comment on Enjoy Some Tart Cherry Juice

The researchers go overboard in their claims of what this study shows (after all, only 15 men were in the study, their blood pressure was only slightly elevated, and they were studied only for a short time). But.....what this study does show is that tart cherry juice seems to have some health benefits, such as lowering blood pressure for a while. Even though the researchers received funding from the Cherry Marketing Institute, it doesn't change the fact that cherries are considered healthy foods to eat. Montmorency tart cherries (MCs) are high in numerous phytochemicals (which have health benefits), including flavonoids (isorhamnetin, kaempferol, quercetin, catechin, epicatechin, procyanidins, and anthocyanins).

So check the ingredient list before you buy the tart cherry juice to make sure it is pure juice, and then enjoy a glass knowing that'll it'll benefit (if only temporarily) your blood pressure. From Medical Xpress:

High blood pressure lowers significantly after drinking tart Montmorency cherry juice

Drinking tart Montmorency cherry juice significantly reduces high blood pressure at a level comparable to that achieved by medication, according to new research from Northumbria University, Newcastle.The findings ....found that men with early signs of hypertension - more commonly known as high blood pressure - saw a 7% reduction in blood pressure after drinking Montmorency cherry concentrate when compared to drinking a fruit-flavoured cordial. 

This reduction is comparable to the level achieved by anti-hypertensive medication. High blood pressure affects over five million people in England and, if left untreated, increases risk of heart attack, heart failure, kidney disease, stroke or dementia. Normal blood pressure is around 120/80 mmHg.

Researchers from Northumbria University's Department of Sport, Exercise and Rehabilitation worked with fifteen participants who were displaying early hypertension with blood pressure readings of at least 130/90 mmHg....were given either 60ml of a Montmorency cherry concentrate or the same amount of a commercially available fruit-flavoured cordial. Blood pressure and blood samples were taken before the cherry concentrate was consumed and blood pressure was measured on an hourly basis thereafter. Blood samples and a series of other cardiovascular screening tests were taken again on a regular basis over the following eight hours.

The researchers found that the participants who were given the cherry concentrate saw a peak reduction in their blood pressure of 7 mmHg in the three hours after consuming the drink. 

Past studies have shown that a reduction of between 5-6 mmHg over a sustained period has been associated with a 38% reduced risk of stroke and 23% reduced risk of coronary heart disease. Interestingly, those participants with blood pressure levels at the higher end of the scale saw the most benefit. The greatest improvement in systolic blood pressure occurred when the phenolic acids, protocatechuic and vanillic, within the cherry concentrate reached their peak levels in the plasma. The researchers believe that these particular compounds are, at least in part, responsible for the reduction.  (Original study)

Published on Leave a comment on Eat A Chocolate Bar Daily For Health?

Image result for dark chocolate  Another yes to daily chocolate consumption -  a 3.5 oz. chocolate bar a day! This study looked at 1,153 people aged 18-69 years old and found an inverse relationship between daily chocolate consumption and levels of insulin and liver enzymes. This suggests that chocolate consumption may improve liver enzymes and protect against insulin resistance (risk factors for cardiometabolic disorders such as diabetes, heart disease, or stroke). From Science Daily:

Eating chocolate each day could reduce heart disease, diabetes risk

A new study published in the British Journal of Nutrition appears to back up the adage that a little of what you fancy does you good. Including a small amount of chocolate each day could help prevent diabetes and insulin resistance. That's one of the research findings from the Luxembourg Institute of Health (LIH), the University of Warwick Medical School, the University of South Australia and the University of Maine.

Data of 1,153 people aged 18-69 years old who were part of the Observation of Cardiovascular Risk in Luxembourg (ORISCAV-LUX) study were analysed. It was found that those who ate 100 g of chocolate a day -- equivalent to a bar -- had reduced insulin resistance and improved liver enzymes. Insulin sensitivity is a well-established risk factor to cardiovascular disease.

The academics hypothesised that chocolate consumption may have a beneficial effect on insulin sensitivity and liver enzymes and therefore decided to analyse a national sample of adults, taking into account lifestyle and dietary factors, including the simultaneous consumption of tea and coffee. This is because both drinks can be high in polyphenol, the substance which may provide chocolate with its beneficial cardiometabolic effects.

More than 80% of participants claimed to eat an average of 24.8 g of chocolate a day. The study also found that those who claimed to eat chocolate were younger, more physically active and had higher levels of education than those who claimed not to eat chocolate on a daily basis. Dr Ala'a Alkerwi, the Principal Investigator of the study at LIH said: "It is also possible that chocolate consumption may represent an overall marker for a cluster of favourable socio-demographic profiles, healthier lifestyle behaviours and better health status. This could explain, at least in part, the observed inverse associations with insulin and liver biomarkers."