Posts Tagged “cardiovascular health”
Two new research studies show that daily almond consumption may help support gut health.
Among the key findings, the papers show almonds may act as prebiotics, promoting the growth of beneficial gut bacteria and supporting a healthy gut microbiome, as well as play an essential role in the gut-heart axis.
Research also showed almond consumption boosts the production of butyrate, benefiting both gut and heart health.
The research, funded by the Almond Board of California, reviewed the evidence for almonds acting as prebiotics and explained how they might benefit gut health.
Prebiotics are substances that nourish or feed beneficial gut bacteria in the large intestine, helping them grow and thrive. This results in a diverse and balanced gut microbiota, promoting healthy digestion, strengthening the immune system, and, according to emerging research, potentially benefiting brain function and protecting against disease.
The comprehensive review showed that almonds have significant potential as a functional food with a prebiotic effect.
The study found almonds benefit gut health by enhancing the balance and diversity of gut bacteria, as well as boosting the production of beneficial compounds such as short-chain fatty acids (SCFAs). These compounds help protect the gut lining, aid in mitigating inflammation, and support metabolic health.
“Almonds contain dietary fiber, polyphenols, and non-digestible carbohydrates like oligosaccharides, which provide their prebiotic effects,” said Professor Jack Gilbert, University of California, San Diego, project lead for the National Institutes of Health (NIH)’s Nutrition for Precision Health initiative and co-author of the paper.
The research evaluated the body of evidence on almonds and gut health, including laboratory experiments (in vitro studies), clinical trials, and systematic reviews, which collate the findings of many studies on a specific topic.
Although the study authors concluded that there is sufficient evidence to show that almonds have a prebiotic effect, they emphasized that further studies are required, particularly those using standardized methods.
Also funded by the Almond Board of California, another study examined the benefits of almonds on cardiovascular and gut health, and explored the links between the two areas.
The researchers reviewed numerous studies and presented their findings in a discussion paper, focusing on the impact of almond consumption on cardiovascular health, related risk factors, and the gut microbiome.
The data concluded that almonds promote the growth of beneficial gut bacteria and boost the production of SCFAs, particularly butyrate. The review also confirmed that eating almonds can support heart health, for example, by lowering “bad” LDL-cholesterol and blood pressure.
The researchers also speculated that the impact of almonds on gut health may influence heart health.
“The gut-heart axis is an emerging and exciting area of interest in cardiovascular research, and our literature review suggests almonds may positively affect this,” said Ravinder Nagpal, co-author of the paper and Director of The Gut Biome Lab at Florida State University.
The microbiologist explained that collectively, almonds’ microbiome benefits help alleviate inflammation and support metabolic function, which could result in cardioprotective effects.
The researchers noted a lack of studies examining how substances produced by gut microbes after consuming almonds specifically affect cardiometabolic health, so more data is needed.
Both papers echo the findings in a recently published consensus paper, which confirmed that eating almonds stimulates the growth of beneficial bacteria and the production of SCFAs and other substances that may influence metabolic health.
How do almonds show prebiotic potential?
Almonds contain several substances that function as prebiotics. These include:
- Fiber: Almonds are a good source of dietary fiber with 4g per one-ounce serving.
- Polyphenols: Almonds contain polyphenols that, according to the research team, “exhibit prebiotic-like effects by selectively promoting the growth of beneficial gut bacteria and modulating the microbiome through their antioxidant (vitamin E) and antimicrobial activity.”
- Oligosaccharides (Non-Digestible Carbohydrates): These carbohydrates help feed beneficial bacteria in the gut.
One ounce (28 g) of almonds provides 6g of protein, 4g of fiber, 13g of unsaturated fat, only 1g of saturated fat, and 15 essential nutrients, including 77mg magnesium (18.3% DV), 210mg potassium (4%DV), and 7.27mg vitamin E (50% DV). They make a great snack, are perfect for topping cereal or yogurt, and are a delicious addition to stir fries, curries, and salads.
Cardiovascular disease remains a leading cause of death worldwide. However, a new study highlighted strawberries as a natural and delicious way to support cardiometabolic health and control cholesterol, according to the California Strawberry Commission.
The research, conducted at the University of California at Davis and funded by the commission, consolidated the results of 47 clinical trials and 13 observational studies published between 2000 and 2023. The study revealed significant health benefits associated with regular consumption of strawberries (between 1 and 4 cups per day), especially for improving cardiometabolic health.
The study concluded that strawberries are packed with beneficial phytonutrients, such as polyphenols and fiber, which help lower LDL cholesterol and triglyceride levels while reducing inflammation. This results in better overall heart health and improved management of cardiovascular risk factors.
Whether fresh, frozen, or freeze-dried, a daily dose of strawberries can have a substantial impact on cardiometabolic health, especially in people at increased risk for heart disease.
Furthermore, the study suggests that strawberries may help slow cognitive decline and protect against dementia, thanks to their rich flavonoid content. By improving lipid metabolism and reducing systemic inflammation, strawberries contribute to lowering the risk of cardiovascular disease.
“Our review found that regular consumption of strawberries not only lowers cholesterol but also helps reduce inflammation, which is a key factor in heart disease. This means that simply adding a cup of strawberries to your daily routine can significantly reduce the risk of cardiovascular events,” commented Ph.D. Roberta Holt, lead researcher of the study from the University of California Davis.
The study was published in the September 2024 issue of Critical Reviews in Food Science and Nutrition.
Daily prune consumption has promising effects on several biomarkers related to cardiovascular health, according to new research by the American Society of Nutrition (ASN).
The study was conducted in postmenopausal women and men 55 years and older, revealing that, in men, long-term prune consumption improved HDL cholesterol and the total cholesterol to HDL ratio, while decreasing oxidative stress and the inflammatory biomarker C-reactive protein.
HDL is commonly known as “good cholesterol”, and inflammatory biomarkers are released during tumor growth. They are highly associated with stages of cancer progression
Previous research has shown that daily prune consumption can support gut health, bone health, and weight management.
As for older women, consumption had no negative effect on various metabolic measures related to heart disease risk including total cholesterol, total triglycerides, fasting glucose, and insulin levels.
“We want to advance the research on this topic area to better understand how prune consumption relates to cardiometabolic health outcomes, especially in the aging population that often experiences an elevated risk for cardiovascular disease,” says Pennsylvania State University professor Mary Jane De Souza.
The results of both studies were presented at the ASN annual flagship meeting in Boston, MA recently.
“While all fruits and vegetables provide essential nutrients, prunes make for an easy, convenient and versatile snack or recipe ingredient that is accessible year-round and can help support consumers’ cardiovascular health goals,” adds Nutrition Advisor for the California Prune Board, Andrea N. Giancoli.
The ASN convenes researchers, practitioners, global and public health professionals, policymakers and advocacy leaders, industry, media, and other related professionals to advance nutrition science and its practical application.
Young adults can preserve their heart health decades later by eating fruits and vegetables, according to a new study published in the American Heart Association journal Circulation.The study concluded “higher intake of fruits and vegetables during young adulthood was associated with lower odds of prevalent coronary artery calcium after 20 years of follow-up,” according to the article. “Our results reinforce the importance of establishing a high intake of fruits and vegetables as part of a healthy dietary pattern early in life.”
Coronary artery calcium is used to measure the atherosclerosis, a disease that hardens arteries is a factor in many types of heart disease, according to a news release from the American Heart Association.
Researchers found that people who ate the most fruits and vegetables at the study’s start had 26% lower odds of developing calcified plaque two decade later, compared with the those who ate the least amount of fruits and vegetables, according to data from more than 2,500 study participants.
The research represents the first study to evaluate whether eating more fruits and vegetables as young adults could produce a measurable improvement in heart and blood veseels years later.
“People shouldn’t assume that they can wait until they’re older to eat healthy — our study suggests that what you eat as a young adult may be as important as what you eat as an older adult, ” lead author Michael Miedema, senior consulting cardiologist and clinical investigator at the Minneapolis Heart Institute, Minneapolis, Minn., said in the release.
“Our findings support public health initiatives aimed at increasing fruit and vegetable intake as part of a healthy dietary pattern,” Miedema said. “Further research is needed to determine what other foods impact cardiovascular health in young adults.”