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Category: cardiovascular health

Published on Leave a comment on Eating Sardines Linked to Lower Diabetes Risk

It has long been known that eating oily fish (e.g. salmon, sardines) has health benefits for the heart. But it also looks like regularly eating sardines may be a good way to lower the risk of getting type 2 diabetes, as well as improving heart health.

In a study (conducted in Spain) 152 persons at risk for developing type 2 diabetes ("pre-diabetes") were randomly assigned to one of 2 groups for 1 year: Group 1 regularly ate sardines +  followed a diabetes preventive diet, or Group 2 ate the same diabetes preventive diet, but without sardines. All participants were 65 years or older.

They found that after 1 year, the sardine group had greater health improvements than the non-sardine group. Fewer in the sardine group were still in the prediabetes group, and fewer had developed type 2 diabetes. The sardine group also had decreased triglycerides (good), greater increases in healthy HDL cholesterol, reduced insulin resistance, and lower blood pressure, as compared to the non-sardine group.

The sardine group also had higher taurine levels in the blood, as well as increases in nutrients linked to health benefits, including omega-3 EPA and DHA, vitamin D, and fluorine. Taurine has antioxidant and anti-inflammatory benefits.

What was their weekly consumption of sardines? They consumed 200 g of canned sardines in olive oil per week - eaten as 100 g servings twice per week. Which is a little less than eating two of the little 125 g cans of sardines in olive oil available at the grocery store. It was recommended that they eat the entire sardine, including bones, due to their rich content of calcium and vitamin D. [By the way, while the researchers don't discuss this - increased extra virgin olive oil consumption also has health benefits.]

Medscape article: Sardines Linked to Reduced Type 2 Diabetes Risk

Excerpts from Medical Xpress: Eating sardines regularly helps prevent type 2 diabetes

The health benefits of sardines and oily fish are widely known: their high levels of unsaturated fats help to regulate cholesterol levels and prevent the onset of cardiovascular diseases. However, the benefits don't end there.  ...continue reading "Eating Sardines Linked to Lower Diabetes Risk"

Published on Leave a comment on Fish oil Supplements and Increased Risk of Atrial Fibrillation

Once again a study finds that taking supplements can be problematic. This time it's fish oil supplements for heart health. Researchers found that taking routine daily fish oil supplements was linked to an increased risk of atrial fibrillation, a heart rhythm disorder. Atrial fibrillation is linked to higher risk of stroke and death.

The international research team analyzed five studies in which people with high blood lipids (elevated plasma triglycerides) took fish oil supplements hoping that it would improve their heart health. The studies were well done, with people randomly assigned to different groups But the results turned out that instead of helping, fish oil supplements appeared to cause a problem - increased risk of atrial fibrillation.

What to do for heart health? Focus on eating a healthy diet with lots of "real" foods, similar to a Mediterranean diet. That is, a diet rich in whole grains, vegetables, fruits, legumes (beans), seeds, nuts, and fish. Avoid fast foods and highly processed foods. Get exercise (at least 2 1/2 hours per week - brisk walks count), and try to lose weight if overweight.

From Science Daily: Fish oil supplements and heart rhythm disorder: New analysis

Omega-3 supplements are associated with an increased likelihood of developing atrial fibrillation in people with high blood lipids. That's the finding of a study published today in European Heart Journal -- Cardiovascular Pharmacotherapy, a journal of the European Society of Cardiology (ESC).  ...continue reading "Fish oil Supplements and Increased Risk of Atrial Fibrillation"

Published on Leave a comment on COVID-19 Infection Linked to Increased Risk of Erectile Dysfunction

Covid-19 infections are linked to many long-term health problems, but now a surprising one - an increased risk for erectile dysfunction in sexually active men. University of Rome researchers found that the risk of developing erectile dysfunction (ED) increased six-fold after a COVID-19 infection. They also found that a person who already has erectile dysfunction is at five times higher risk for a COVID-19 infection.

They thought that erectile dysfunction after COVID-19 could be either a short or long-term effect  - meaning it might or might not go away over time.

Why would a coronavirus infection lead to erectile dysfunction? Evidence is finding that even "silent" asymptomatic COVID-19 infections may have an effect on small blood vessels so that there is endothelial dysfunction, which is impaired functioning of the inner lining of blood vessels. This means that arteries and arterioles are unable to dilate fully, and so blood supply to the penis can be blocked or narrowed.

Erectile dysfunction (ED) has been often considered a sign (a hallmark) of endothelial dysfunction. Higher rates of erectile dysfunction occur among men suffering from hypertension, obesity, diabetes, and heart disease.

The University of Rome researchers summed it up as get vaccinated or "Mask up to keep it up."

A related finding: Last year a study (conducted in China) that autopsied 12 persons who had died of COVID-19 found that they had damage in the testicles - with inflammation, fluid accumulation, and reduced numbers of Leydig cells (which normally produce testosterone).

Excerpts from Medscape: Risk for Erectile Dysfunction Sixfold Higher in Men With COVID-19

COVID-19 increases the risk of developing erectile dysfunction (ED) by nearly sixfold, according to data from the first study to investigate the association between ED and COVID-19 in young men in a real-life setting. ...continue reading "COVID-19 Infection Linked to Increased Risk of Erectile Dysfunction"

Published on Leave a comment on Eat At Least 5 Servings A Day of Fruits and Vegetables

Another study has been published finding that higher consumption of fruits and vegetables (5 servings a day) is associated with a longer life.

Researchers from the Harvard T. H. Chan School of Public Health looked at the data from several large studies. They found that about 5 servings per day of fruit and vegetables was associated with the lowest mortality (death from any cause), and from deaths that can be attributed to cancer, heart disease, and respiratory disease. Specifically 3 servings of vegetables and 2 servings of fruits.

Eating fruits and vegetables above that level (5 servings per day) didn't seem to make a difference. Another finding: eating starchy vegetables (corn, peas, potatoes) and fruit juices were not associated with a lower risk of mortality.

However, keep in mind that the results were based on answers to Food Frequency Questionnaires (FFQ), where people answered questions about foods that they ate in the past year. Can you remember how frequently (daily, weekly, or monthly) you ate specific foods? Would you admit, in writing, that you eat lots of junk food or foods that you know are not so good for you?

As you can imagine, there is debate over how valid and reliable these questionnaires are. For example: Is It Time to Abandon the Food Frequency Questionnaire? in 2005, in 2015, and in 2018. FFQs are used because they are the cheapest option.

Some criticisms of FFQs: People don't accurately remember, and they may lie (they want to look better) by underreporting or overreporting foods. Also, the lists are premade - so if the foods you eat aren't on the lists, then it's not counted. Frequent omissions: onions, cucumbers, celery, quinoa, garlic, herbs.

Food dishes that contain many ingredients (such as many Asian dishes) can not be dealt with in FFQs that look at individual foods only. Canned foods are considered equivalent to fresh vegetables and fruits - yet they are not in many ways. No mention of organic vs non-organic foods (studies find nutritional differences, and a cancer link). Eh...

While filling out a sample online FFQ (from the National Cancer Institute) I realized that if I were part of a study - I would definitely answer so that my eating habits look better (!!), plus after answering for a while there was an urge to just get it over with (it took too long). Mutter to myself: "that sounds good, eh, who can remember..". Also, there was no way I would have admitted to any junk food binges.

From Science Daily:The right '5-a-day' mix is 2 fruit and 3 vegetable servings for longer life

Studies representing nearly 2 million adults worldwide show that eating about five daily servings of fruits and vegetables, in which 2 are fruits and 3 are vegetables, is likely the optimal amount for a longer life, according to new research published today in the American Heart Association's flagship journal Circulation.  ...continue reading "Eat At Least 5 Servings A Day of Fruits and Vegetables"

Published on Leave a comment on Drinking Coffee Associated With Lower Heart Failure Risk

Good news for coffee lovers! Drinking 1 or more cups of coffee a day was associated with a reduced risk of heart failure in three large heart disease studies. However, drinking decaffeinated coffee was not.

Researchers analyzed results of the 3 studies, in which more than 21,000 adults were followed at least 10 years. The studies did not differentiate between type of coffee consumed and how it was prepared (drip, espresso, percolated, French press). The researchers point out that other studies have similar findings - that increased consumption of coffee is associated with decreased heart disease deaths or deaths from any cause.

Many studies also find other benefits from daily coffee consumption, such as lowered risk of diabetes, some cancers, and some neurological conditions. However, avoid caffeine when trying to conceive and during pregnancy - then it is associated with harm to the pregnancy and fetus (e.g. with miscarriage, stillbirth, low birth weight and/or small for gestational age).

Excerpts from Science Daily: Coffee lovers, rejoice! Drinking more coffee associated with decreased heart failure risk

Dietary information from three large, well-known heart disease studies suggests drinking one or more cups of caffeinated coffee may reduce heart failure risk, according to research published today in Circulation: Heart Failure, an American Heart Association journal.  ...continue reading "Drinking Coffee Associated With Lower Heart Failure Risk"

Published on Leave a comment on Your Diet, Your Gut Microbes, And Your Health

There is strong evidence for a link between the foods a person eats, the microbes that live in the person's gut (gut microbiome), and the person's health, according to a large international study. Yes, it's all related.

The researchers were able to find clear patterns of the types of foods eaten and the microbes in the gut. They found that the presence of 15 specific bacteria are consistently associated with good health ("good microbes") and some other bacteria ("bad microbes") are associated with poor metabolic health (including inflammation, blood sugar control).

Study researcher Tim Spector (of King's College London) said: "When you eat, you're not just nourishing your body, you're feeding the trillions of microbes that live inside your gut."

They found that a diverse diet rich in minimally processed plant-based foods (e.g. fruits, vegetables, seeds, nuts, whole grains, dietary fiber) and fish supports and feeds "good" gut microbes associated with health, with favorable blood sugar levels (glucose control), lower levels of inflammation, improved metabolism, and thus lower risk of heart disease and other chronic conditions (e.g. type 2 diabetes).

On the other hand, persons that ate more highly processed foods, added sugars (desserts!), low fiber foods, artificial sweeteners, foods with additives were more likely to have "bad" microbes linked to poor health, inflammation, unfavorable blood sugar levels, and obesity.

They were able to see that specific foods clearly had an effect on specific bacteria, for example eating tomatoes with an increase in beneficial species of Roseburia. Eating a variety of plant based foods was also associated with an increase in diversity of bacteria (this is considered good), and also with the presence of beneficial keystone bacteria such as  Faecalibacterium prausnitzii.

VERY IMPORTANT: The beneficial bacteria the researchers list are NOT in probiotic supplements. Instead, you must eat a variety of foods that feed beneficial bacteria (e.g. eating a Mediterranean style diet). In fact, some of the microbes the researchers found have not yet been named. Foods also contain bacteria, and these are ingested. For example, an apple contains about 100 million bacteria!

From Science Daily: Link between gut microbes, diet and illnesses revealed

Diets rich in healthy and plant-based foods encourages the presence of gut microbes that are linked to a lower risk of common illnesses including heart disease, research has found.  ...continue reading "Your Diet, Your Gut Microbes, And Your Health"

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Published on 1 Comment on Fried Foods and Risk of Heart Disease

Well... once again a study found that frequently eating fried food is not good for health - that it is linked to a higher risk of major heart disease and major cardiovascular events (e.g. heart attack, stroke).

Apparently there has been some debate over this issue, so researchers at  Shenzhen University in China reviewed 19 studies on fried food consumption. They found that there is a linear increase - the more fried food is eaten each week, the higher the risks of heart disease, major cardiovascular events, and heart failure.

The risk for a major cardiovascular event or heart disease increases by 2 to 3% with each additional serving (one serving = 114 g or 4 oz) of fried food per week. Which bring us to the bottom line: Eat fried food sparingly!

From Science Daily: Fried food intake linked to heightened serious heart disease and stroke risk

Fried-food intake is linked to a heightened risk of major heart disease and stroke, finds a pooled analysis of the available research data, published online in the journal Heart. And the risk rises with each additional 114 g (4 oz) weekly serving, the analysis indicates.  ...continue reading "Fried Foods and Risk of Heart Disease"

Published on Leave a comment on Climbing Stairs Is An Easy Test Of Heart Health

Doctors now have an easy test for determining your heart health, according to European researchers. Anyone can take the test - just need access to staircases and wear comfortable sneakers or shoes. The test: time it takes to climb 4 flights of stairs or 60 steps.

According to the researchers, the best is being able to climb the stairs at a fast pace, without stopping, in 45 seconds or less (heart health!). A sign of poorer ("suboptimal") heart health is taking 1 1/2 minutes or more to do it. The researchers go on to discuss how heart health is linked to risk of death over the next ten years.

From Science Daily: Test your heart health by climbing stairs

Climbing four flights of stairs in less than a minute indicates good heart health, according to research presented at EACVI -- Best of Imaging 2020, a scientific congress of the European Society of Cardiology (ESC).   ...continue reading "Climbing Stairs Is An Easy Test Of Heart Health"

Published on Leave a comment on Diets High In Protein Are Beneficial For Health

What you eat is all important for health. A recent study found that eating higher amounts of protein, whether animal or plant protein,  were associated with lower rates of death (from any cause). Eating a diet high in plant protein appeared to be especially beneficial, and was associated with both a lower risk of death (all cause mortality) and deaths from cardiovascular disease. Higher protein intakes, whether animal, plant or combined, were not associated with rates of death from cancer.

The research, which was an analysis of 32 studies, found there was a dose-response association between intake of plant protein and risk of death (from any cause) - the more plant protein in the diet, the lower the risk of death.

What foods are high in plant protein? Legumes (beans,lentils, peas ), whole grains, and nuts. Bottom line: Eat more protein, especially plant protein, for your health. [And this means real foods, not supplements!]

From Science Daily: Diets high in protein, particularly plant protein, linked to lower risk of death

Diets high in protein, particularly plant protein, are associated with a lower risk of death from any cause, finds an analysis of the latest evidence published by The BMJ today.  ...continue reading "Diets High In Protein Are Beneficial For Health"

Published on Leave a comment on Chocolate Appears to Be Good For the Heart

It is great to find a good news study these days, and this one is especially good news for chocolate lovers. Researchers reviewed 6 large studies from the last few decades and found that chocolate consumption more than once a week is associated with a reduced risk of coronary artery disease (CAD).

Coronary artery disease is the hardening and narrowing of the arteries that supply blood to the heart, and is caused by plaque buildup (cholesterol deposits) on the wall of the arteries.

The researchers think that chocolate could be "cardioprotective" (heart-protecting) because of the nutrients in chocolate, all of which have been found to have beneficial health effects in other studies. These are flavanols, polyphenols,  methylxanthines, and stearic acid. In this study they did not address the issue of types of chocolate (dark, milk) or whether eating chocolate more frequently (e.g. daily) is even better.

In recent years, other studies of chocoalte have found not only cardiovascular benefits, but that it also reduces inflammation, and that there are dose-dependent (the more chocolate, the better) improvements in cognition, attention, and memory.

From Science Daily: Chocolate is good for the heart

Eating chocolate at least once a week is linked with a reduced risk of heart disease, according to research published today in the European Journal of Preventive Cardiology, a journal of the European Society of Cardiology (ESC). ...continue reading "Chocolate Appears to Be Good For the Heart"