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Category: nutrition

Published on Leave a comment on Magnesium and Dementia Link?

Interesting study finding - that both high and low levels of magnesium is associated with a higher risk of dementia. Magnesium is an essential mineral needed for more than 300 biochemical reactions in the body. According to a large study done in the Netherlands of people who were followed for about 8 years - there was a U-shaped incidence of dementia based on their levels of magnesium. The lowest incidence was in those with "in the middle" normal levels of magnesium in the blood. All the study participants were mentally healthy when the study started.

The researchers stated that magnesium levels are considered "relatively stable over time", but a limitation of the study is that they only looked at magnesium levels once - at the beginning of the study, so they could have changed over time. Of course further studies are needed. [Other posts on magnesium and health - here, here, and here.]

Magnesium is widely available in foods. Foods that are good sources of magnesium include: spinach and other dark green leafy vegetables, almonds, cashews, peanuts, bananas, soybeans, kidney and black beans (legumes), whole grains, lentils, seeds, yogurt, brown rice, potatoes, and avocados. It is recommended that magnesium is obtained from the diet, and not from supplements (due to health risks from high doses). From Science Daily:

Both high, low levels of magnesium in blood linked to risk of dementia

People with both high and low levels of magnesium in their blood may have a greater risk of developing dementia, according to a study published in the September 20, 2017, online issue of Neurology®, the medical journal of the American Academy of Neurology.

The study involved 9,569 people with an average age of 65 who did not have dementia whose blood was tested for magnesium levels. The participants were followed for an average of eight years. During that time, 823 people were diagnosed with dementia. Of those, 662 people had Alzheimer's disease. The participants were divided into five groups based on their magnesium levels. Both those with the highest and the lowest levels of magnesium had an increased risk of dementia, compared to those in the middle group.

Both the low and high groups were about 30 percent more likely to develop dementia than those in the middle group. Of the 1,771 people in the low magnesium group, 160 people developed dementia, which is a rate of 10.2 per 1,000 person-years. For the high magnesium group, 179 of the 1,748 people developed dementia, for a rate of 11.4 per 1,000 person-years. For the middle group, 102 of the 1,387 people developed dementia, for a rate of 7.8. Kieboom noted that almost all of the participants had magnesium levels in the normal range, with only 108 people with levels below normal and two people with levels above normal. [Original study.]

Published on Leave a comment on Reduce the Number of Urinary Tract Infections By Drinking More Water?

The following study was presented at the recent annual meeting of the Infectious Diseases Society of America. A study of women prone to recurrent urinary tract infections (UTIs) found that increasing daily fluid intake by 1.5 liters of water a day (about three 16-ounce glasses) in addition to their usual daily fluid intake - had a reduced incidence of UTIs that year by 48%, as compared to women who drank their usual daily fluid amount (1.2 liters).

So the women who drank about 2.8 liters (water and other beverages) a day had 1.6 UTIs that year on average, and the women who drank their usual fluid amount had 3.1 UTIs on average. Which also resulted in fewer courses of antibiotics in the increased water group. A great result.

Bottom line: Drinking a lot more fluids daily (to flush the bacteria in the bladder and urinary tract) may benefit those with recurrent UTIs. [See more posts on UTI research, and the one treatment that many swear by as truly effective (D-mannose)]. From Futurity:

Women who get frequent UTIs may reduce risk by drinking plenty of water

Drinking an additional three pints of water a day may keep the urinary tract infection (UTI) away - at least for women who are prone - suggests a study being presented at IDWeek [Infectious Diseases Society of America Week] 2017. The study found women at risk of UTIs who increased their water intake by about that much water every day were nearly half as likely to get UTIs as women who did not.

Women are more likely to get UTIs than men in part because the urethra is shorter, meaning it is easier for bacteria to travel from the rectum and vagina to the bladder. Drinking more fluids increases the rate of flushing of bacteria from the bladder and also likely reduces the concentration of bacteria that enter the bladder from the vagina. This reduces the opportunities for bacteria to attach to cells that line the urinary tract, which is necessary to cause an infection, Dr. Hooton said.

The study included 140 healthy premenopausal women who had at least three UTIs in the last year and reported low daily fluid intake. Half of the women (70) who served as the control group continued their usual daily fluid intake, while the remainder were told to drink 1.5 liters of water a day (about three 16-ounce glasses) in addition to their usual daily fluid intake. After one year, women in the control group had 3.1 UTIs on average, whereas those in the water group had 1.6 UTIs on average, a 48 percent reduction. As a result, the water group averaged fewer regimens of antibiotics (1.8) than the limited-water group (3.5), a reduction of 47 percent.

Researchers followed the women throughout the year using visits and telephone calls. They documented that over the course of the study, on average women in the water group increased their daily water intake by 1.15 liters (about 2-1/2 pints) for a total daily fluid intake (including water and other beverages) of 2.8 liters, whereas women in the control group did not increase the amount of water they drank and had a total daily fluid intake of 1.2 liters.

Published on Leave a comment on Some Benefits of Black tea

OK, this study was done in mice, but it's the kind of study results that everyone hopes (and thinks) is also true for humans. So drink a nice cuppa black tea and think about how you're increasing bacteria in the gut associated with weight loss.

Black tea (as well as green tea) has polyphenols that stimulate the growth of gut bacterium and the formation of short-chain fatty acids. By the way, the mice were given decaffeinated tea extracts, so theoretically both decaf and caffeinated tea should have benefits. The big question though is - will drinking black tea daily actually result in weight loss? From Medical Xpress:

Black tea may help with weight loss, too

UCLA researchers have demonstrated for the first time that black tea may promote weight loss and other health benefits by changing bacteria in the gut. In a study of mice, the scientists showed that black tea alters energy metabolism in the liver by changing gut metabolites. The research is published in the European Journal of Nutrition. The study found that both black and green tea changed the ratio of intestinal bacteria in the animals: The percentage of bacteria associated with obesity decreased, while bacteria associated with lean body mass increased.

Previous studies indicated that chemicals in green tea called polyphenols are absorbed and alter the energy metabolism in the liver. The new findings show that black tea polyphenols, which are too large to be absorbed in the small intestine, stimulate the growth of gut bacterium and the formation of short-chain fatty acids, a type of bacterial metabolites that has been shown to alter the energy metabolism in the liver.

The researchers also collected samples from the mice's large intestines (to measure bacteria content) and liver tissues (to measure fat deposits). In the mice that consumed either type of tea extract, there was less of the type of bacteria associated with obesity and more of the bacteria associated with lean body mass. However, only the mice that consumed black tea extract had an increase in a type of bacteria called Pseudobutyrivibrio, which could help explain the difference between how black tea and green tea change energy metabolism.

The new study also concluded that both green tea and black tea have different effects on liver metabolism. According to Henning, the molecules in green tea are smaller and can more readily be absorbed into the body and reach the liver directly, while black tea molecules are larger and stay in the intestine rather than being absorbed. When black tea molecules stay in the intestinal tract, they enhance the growth of beneficial bacteria and the formation of microbial metabolites involved in the regulation of energy metabolism. [Original study.]

Published on Leave a comment on High Manganese Levels Associated With Problems

Two studies looked at manganese and found that high levels are associated with problems. Manganese is an essential trace mineral necessary for development, metabolism, the antioxidant system, and for normal brain and nerve function. Getting manganese through foods (e.g. nuts, seeds, whole grains) is beneficial, but ingesting large amounts through supplements or being exposed to high levels in some other way (such as polluted air) is associated with various health problems. 

The first study found that high manganese in the diet (in mice) was associated with an increased risk of staph (Staphylococcus aureus) heart infection. The second study (done in East Liverpool, Ohio) found that exposure to consistently high levels of manganese in the air is associated with lower IQ scores in children. And why did the air the children were breathing have high levels of manganese? Because there was a nearby hazardous waste incinerator and a facility that handles manganese.

From Medical Xpress: Excess dietary manganese promotes staph heart infection

Too much dietary manganese—an essential trace mineral found in leafy green vegetables, fruits and nuts—promotes infection of the heart by the bacterium Staphylococcus aureus ("staph"). The findings, reported this week in the journal Cell Host & Microbe, add to the evidence that diet modifies risk for infection. The discovery also suggests that people who have excess levels of tissue manganese, including those who consume dietary supplements with high concentrations of the metal, may be at increased risk for staph infection of the heart.

Skaar and his colleagues studied the impact of dietary manganese on staph infection in a mouse model. Most of the mice that consumed a high manganese diet—about three times more manganese than normal—died after infection with staph. The investigators discovered that the animals on the high manganese diet were particularly susceptible to staph infection of the heart, which was a surprise, said Skaar, who is also professor of Pathology, Microbiology and Immunology.... The researchers found that excess manganese inactivates a key line of defense against pathogens: the innate immune system's reactive oxygen burst. 

Staph is the leading cause of bacterial endocarditis (infection of the inner lining of the heart chamber and heart valves) and the second most frequent cause of bloodstream infections. Interestingly, some populations of people have both increased risk for staph infections, particularly endocarditis, and higher than normal levels of tissue manganese, Skaar noted. These populations include intravenous drug users, patients with chronic liver disease and patients on long-term intravenous diets.

From Medical Xpress: Higher manganese levels in children correlate with lower IQ scores, study finds

A study led by environmental health researchers at the University of Cincinnati (UC) College of Medicine finds that children in East Liverpool, Ohio with higher levels of Manganese (Mn) had lower IQ scores. The study analyzed blood and hair samples of 106 children 7 to 9 years of age from East Liverpool and surrounding communities, who enrolled in the study from March 2013 to June 2014.... The study found that increased Mn in hair samples was significantly associated with declines in full-scale IQ, processing speed and working memory.

Manganese is an element generally found in combination with iron and many minerals. It plays a vital role in brain growth and development, but excessive exposure can result in neurotoxicity. Manganese is used widely in the production of steel, alloys, batteries and fertilizers and is added to unleaded gasoline. Located in northeast Ohio along the Ohio River, East Liverpool has a demonstrated history of environmental exposures, with EPA records showing elevated levels of manganese concentrations since 2000.... all  [air] monitors in East Liverpool had "consistently exceeded" health-based guidelines set by the agency.

 Manganese (Mn). Credit: Wikipedia

Published on Leave a comment on How to Decrease the Risk of Colorectal Cancer

A major new report about colorectal cancer found that a number of lifestyle factors (diet, physical activity) increase or lower the risk of colorectal cancer. The report was an analysis of global research studies and was published by the American Institute for Cancer Research and World Cancer Research Fund.

They found that there is strong evidence that: being physically active, consuming whole grains, consuming foods containing dietary fiber, consuming dairy products, and taking calcium supplements all decrease the risk of colorectal cancer. On the other hand, there is strong evidence that: consuming red meat, consuming processed meat, consuming 2 or more alcoholic drinks per day, being overweight or obese, and being tall all increase the risk of colorectal cancer.

Also, that there is some evidence that: consuming foods containing vitamin C, consuming fish, vitamin D, consuming multivitamin supplements lower the risk of colorectal cancer. And there is some evidence that: low consumption on non-starch vegetables, low consumption of fruit, and consumption of foods containing haem iron might increase the risk of colorectal cancer. [NOTE: There are 2 types of iron in food: haem and non-haem iron. Haem iron is only found in meat, chicken, and fish, and is easily absorbed. Non-haem iron is found in plant foods, such as vegetables, cereals, beans, and lentils, but is not absorbed as well by the body.]

Finally, their cancer prevention recommendations for preventing cancer in general include: maintaining a healthy weight, being physically active and eating a healthy diet. (other posts on this - here, here, here). They also advise eating a healthy diet (think Mediterranean style diet) rather than relying on supplements to protect against cancer. The report also noted that inflammatory bowel disease and smoking increase the risk of colorectal cancer. From Science Daily:

Whole grains decrease colorectal cancer risk, processed meats increase the risk

Eating whole grains daily, such as brown rice or whole-wheat bread, reduces colorectal cancer risk, with the more you eat the lower the risk, finds a new report by the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF). This is the first time AICR/WCRF research links whole grains independently to lower cancer risk. Diet, Nutrition, Physical Activity and Colorectal Cancer also found that hot dogs, bacon and other processed meats consumed regularly increase the risk of this cancer. There was strong evidence that physical activity protects against colon cancer.

The new report evaluated the scientific research worldwide on how diet, weight and physical activity affect colorectal cancer risk. The report analyzed 99 studies, including data on 29 million people, of whom over a quarter of a million were diagnosed with colorectal cancer.

Other factors found to increase colorectal cancer include:  - Eating high amounts of red meat (above 500 grams cooked weight a week), such as beef or pork, - Being overweight or obese, - Consuming two or more daily alcoholic drinks (30 grams of alcohol), such as wine or beer. The report concluded that eating approximately three servings (90 grams) of whole grains daily reduces the risk of colorectal cancer by 17 percent. It adds to previous evidence showing that foods containing fiber decreases the risk of this cancer.

In the US, colorectal cancer is the third most common cancer among both men and women, with an estimated 371 cases diagnosed each day. AICR estimates that 47 percent of US colorectal cancer cases could be prevented each year through healthy lifestyle changes. [The report.]

Published on Leave a comment on Mediterranean Diet Versus Meds For Acid Reflux

Another study finding that diet (what one eats) can work just as well as medications for a health condition - this time for one form of acid reflux disease. The researchers found that a Mediterranean style diet worked just as well as, and actually worked better, than medications for laryngopharyngeal reflux (LPR). They think these beneficial results will also work for gastroesophageal reflux disease (GERD). The plant-based Mediterranean diet (lots of fruits, vegetables, legumes, whole grains, seeds, nuts, olive oil, more fish and less meat) in the study has lots of other health benefits, while common medications (proton pump inhibitors - PPI) for reflux have many side effects, including very serious ones with prolonged use (stroke, heart attack, dementia, kidney damage).

It must be noted that the Mediterranean style diet group was also told to drink alkaline water, and both groups were told to follow "standard reflux precautions" (no coffee, tea, chocolate, soda, greasy, fried, fatty and spicy foods, and alcohol). However, the researchers point out that " prior studies have demonstrated little clinical change in reflux incidence with these lifestyle approaches" - meaning both groups in this study were told to follow standard reflux precautions, even though prior studies showed there was no benefit in doing so. (So why did they have the people follow them?)

Many studies have found numerous health benefits from a Mediterranean style diet, but it is unclear whether alkaline water has any health benefits, and the only study the researchers mention about alkaline water and GERD was done in laboratory tests (on cells), rather than in humans - so we really don't know (need studies!). Perhaps only a Mediterranean style diet is sufficient to treat acid reflux disease? Bottom line: dietary changes work best, benefits occur quickly (within a few weeks), and have many health benefits - therefore try them first in treating reflux symptoms. From Medical Xpress:

Mediterranean-style diet may eliminate need for reflux medications

A plant-based, Mediterranean-style diet has been shown to provide the same medical benefits for treating laryngopharyngeal reflux as popular reflux medications. .... When compared to patients who took the traditional reflux medication, proton pump inhibitors (PPI), those patients who consumed a 90-95% whole food, plant-based, Mediterranean-style diet paired with alkaline water had the same if not better reduction in reflux symptoms. 62.6 percent of patients treated with a plant-based diet and alkaline water saw a six point reduction in their Reflux Symptom Index (RSI - a measurement for the severity of reflux symptoms), compared to 54.1 percent reduction in patients taking PPI's.

Though this research only focused on those with laryngopharyngeal reflux, this same diet regimen has implications to help patients with gastro-esophageal acid reflux (also known as GERD). Lead author of the study, Craig H. Zalvan, MD, FACS, chief of Otolaryngology and medical director of The Institute for Voice and Swallowing Disorders at Northwell Health's Phelps Hospital and researcher at the Feinstein Institute, said he was formerly one of the largest prescribers of PPI's in the region. Feeling that there had to be a better approach to treating reflux conditions like laryngopharyngeal reflux, he started to research alternatives. "Although effective in some patients, I felt medication couldn't be the only method to treat reflux and recent studies reporting increased rates of stroke and heart attack, dementia and kidney damage from prolonged PPI use made me more certain," said Dr. Zalvan. 

The diet suggested by Dr. Zalvan consists of mostly fruits, vegetables, grains and nuts with near complete cessation of dairy and meats including beef, chicken, fish, eggs and pork. This is in addition to standard reflux diet precautions like avoiding coffee, tea, chocolate, soda, greasy and fried food, spicy foods, fatty foods and alcohol. Along with relieving reflux symptoms, Dr. Zalvan noted that many of his patients who were treated with a plant-based diet also experienced some weight loss and a reduction of symptoms and medication use from other medical conditions like high blood pressure and high cholesterol. Dr. Zalvan said that a plant-based diet approach with alkaline water and standard reflux precautions should either be attempted prior to the use of medication or with the short-term use of medication for more severe needs. [Original study.]

Published on Leave a comment on Drink Coffee to Lower Your Risk of Early Death?

It seems like I can't stop writing about coffee (here and here). Coffee drinkers rejoice: another study (presented at the European Society of Cardiology) finds health benefits from drinking several cups of coffee daily. This study, like other previous studies, found an inverse relationship between drinking coffee and early death ("all-cause mortality") - meaning the more one drinks coffee, the less likely one is to have a premature death. The biggest effect was in drinking 4 cups daily in people aged 45 and older! It was an observational study, so can't prove it definitely - can only say there's an association. But still... it's looking good. From Medical Xpress:

Higher coffee consumption associated with lower risk of death

Higher coffee consumption is associated with a lower risk of death, according to research presented today at ESC Congress. The observational study in nearly 20,000 participants suggests that coffee can be part of a healthy diet in healthy people. 

The purpose of this study was to examine the association between coffee consumption and the risk of mortality in a middle-aged Mediterranean cohort. The study was conducted within the framework of the Seguimiento Universidad de Navarra (SUN) Project, a long-term prospective cohort study in more than 22,500 Spanish university graduates which started in 1999. This analysis included 19,896 participants of the SUN Project, whose average age at enrollment was 37.7 years old. .... Patients were followed-up for an average of ten years. 

During the ten year period, 337 participants died. The researchers found that participants who consumed at least four cups of coffee per day had a 64% lower risk of all-cause mortality than those who never or almost never consumed coffee. There was a 22% lower risk of all-cause mortality for each two additional cups of coffee per day.

The researchers examined whether sex, age or adherence to the Mediterranean diet had any influence on the association between baseline coffee consumption and mortality. They observed a significant interaction between coffee consumption and age. In those who were at least 45 years old, drinking two additional cups of coffee per day was associated with a 30% lower risk of mortality during follow-up. The association was not significant among younger participants.

Published on Leave a comment on High Doses of B Vitamins and Lung Cancer?

Image result for calcium rich foods, wikipediaAgain, another study finds that taking supplements is not always best for health. Many studies find that eating foods with vitamin "X" is beneficial, but taking high dose supplements may be linked to health problems (here, here, and here). Now a new study finds that long-term high dose supplementation with vitamins B6 and B12 is associated with a 30 to 40% higher lung cancer risk in men (compared to men who didn't take these supplements). Smokers had the greatest increase in risk. But interestingly, long-term use use of  vitamins B6, folate, and B12 was not associated with lung cancer risk among women.

Good food sources of vitamin B6 are: poultry, fish, organ meats, potatoes and other starchy vegetables, chickpeas, and fruit (but not citrus). Good food sources of B12 are:  Beef liver, clams, fish, meat, poultry, eggs, milk, and other dairy products.  Bottom line: if you take vitamin supplements (such as daily multi-vitamin supplements), take a "low-dose" one - one that aims for 100% of minimum daily requirements, but not mega-doses of vitamins.  From Medical Xpress:

Clear link between heavy vitamin B intake and lung cancer

New research suggests long-term, high-dose supplementation with vitamins B6 and B12—long touted by the vitamin industry for increasing energy and improving metabolism—is associated with a two- to four-fold increased lung cancer risk in men relative to non-users.

Risk was further elevated in male smokers taking more than 20 mg of B6 or 55 micrograms of B12 a day for 10 years. Male smokers taking B6 at this dose were three times more likely to develop lung cancer. Male smokers taking B12 at such doses were approximately four times more likely to develop the disease compared to non-users..... This is the first prospective, observational study to look at the effects of long-term high-dose B6/B12 supplement use and lung cancer risk. These supplements have been broadly thought to reduce cancer risk.

For this study, Theodore Brasky, PhD, of the OSUCCC - James, and colleagues analyzed data from more than 77,000 patients participants in the VITamins And Lifestyle (VITAL) cohort study, a long-term prospective observational study designed to evaluate vitamin and other mineral supplements in relation to cancer risk. All participants were aged between 50 and 76 were recruited in the state of Washington between the years 2000 and 2002. Upon enrolling in the study, participants reported information to researchers about B-vitamin usage over the past 10 years. This included dosage information.

Brasky notes these findings relate to doses that are well above those from taking a multivitamin every day for 10 years. "These are doses that can only be obtained from taking high-dose B vitamin supplements, and these supplements are many times the U.S. Recommended Dietary Allowance," he said. Two additional studies are underway at The OSUCCC - James to further evaluate high dose, long-term B6 and B12 supplementation and lung cancer risk. [Original study.]

Published on Leave a comment on Probiotics Used In Successful Peanut Allergy Treatment

Amazing if this holds up in larger studies - a treatment for peanut allergy! As the researchers said -  the treatment (2 grams of peanut protein plus a specific strain of the probiotic Lactobacillus rhamnosus daily for 18 months) provided "persistent suppression of the allergic immune response to peanuts 4 years" after the treatment had ended This was a nicely done multi-year study in children - a randomised, double-blind, placebo-controlled trial (to eliminate biases).

The researchers also wrote in the Discussion section of the study: "PPOIT [combined probiotic and peanut oral immunotherapy] was associated with long-lasting peanut tolerance 4 years after stopping treatment. Two-thirds of PPOIT treated participants were able to continue regular peanut ingestion, and more than half were ingesting moderate to-large amounts of peanut on a regular basis, compared with only one (4%) of 24 placebo-treated participants. Allergic reactions from intentional peanut ingestion were uncommon and all reactions were mild, suggesting that those who achieved PPOIT-induced sustained unresponsiveness can safely continue peanut ingestion." In other words - WOW! (Other posts on peanut allergies - here and here, and earlier progress report of this study.) From Medical Xpress:

Australian researchers in peanut allergy breakthrough

Australian researchers have reported a major breakthrough in the relief of deadly peanut allergy with the discovery of a long-lasting treatment they say offers hope that a cure will soon be possible. In clinical trials conducted by scientists at Melbourne's Murdoch Childrens Research Institute, children with peanut allergies were given a probiotic along with small doses of a peanut protein over an 18-month period. When the experiment ended in 2013 some 80 percent of the kids were able to tolerate peanuts. The research, published Wednesday in medical journal The Lancet, found that four years on, about 70 percent could still eat peanuts without an adverse reaction.

"The importance of this finding is that these children were able to eat peanuts like children who don't have peanut allergy and still maintain their tolerant state, protected against reactions to peanut," lead researcher Mimi Tang said. "These findings suggest our treatment is effective at inducing long-term tolerance, up to four years after completing treatment, and is safe. Food allergy affects one in 20 children and about two in 100 adults, with seafood, cow's milk, eggs and peanuts among the most typical triggers. Peanuts are one of the most common foods to cause anaphylaxis, a potentially fatal allergic reaction.

The researchers said the Murdoch study provides the "strongest evidence yet that a cure may be possible for peanut allergy"..... Ten-year-old Olivia May suffered a reaction when she tried to eat a peanut butter sandwich seven years ago. "We visited the allergist the first time [and] he said 'sorry, you're going to have to go home and empty your pantry out, clear it of all nuts, anything with nuts in it'," Oliver's mother Tanya told the Australian Broadcasting Corporation. But after taking part in the trial, Oliva no longer suffers from her allergy.

Fifty-six children completed the study, with half receiving a placebo and half receiving the treatment, which encourages the immune system to develop a tolerance to the allergy. Researchers are now aiming to confirm the results with a larger study of the treatment they say "holds important implications for attacking the modern food allergy epidemic". [Original study.]

Published on Leave a comment on Is ‘Fat But Fit’ A Myth?

Is "fat but fit" a myth or true? The results of this study suggest that it is a myth. That there is a higher risk of coronary heart disease, and even if everything looks OK initially, it is associated with an eventual metabolic changes (and problems). Just wait a while - as can be seen in the results of this study that followed people from 8 European countries over many years (about 12.2 years). The study found that being normal weight and fit is best, and that "metabolically healthy" obese people were more likely to go on to develop metabolic abnormalities (and become metabolically unhealthy obese people) over the years. Metabolically unhealthy signs included high blood pressure, low HDL-cholesterol, and hyperglycemia (high blood sugar).

Bottom line: aim for normal weight for a lower risk of heart disease (and of course, be physically active and eat a healthy diet - fewer processed foods, and more fruits, vegetables, whole grains, seeds, nuts, and legumes). From Science Daily:

'Fat but fit' are at increased risk of heart disease

Carrying extra weight could raise your risk of heart attack by more than a quarter, even if you are otherwise healthy.Researchers have found that being overweight or obese increases a person's risk of coronary heart disease (CHD) by up to 28 per cent compared to those with a healthy body weight, even if they have healthy blood pressure, blood sugar and cholesterol levels.The findings add to a growing body of evidence that suggests being 'fat but fit' is a myth, and that people should aim to maintain a body weight within a healthy range.  ...continue reading "Is ‘Fat But Fit’ A Myth?"