Posts Tagged “heart disease”
by American Heart Association
Researchers found that eating more fruits and vegetables as young adults was associated with less calcified coronary artery plaque 20 years later. Coronary artery calcium can be measured by a CT scan to detect the presence and amount of atherosclerosis, a disease that hardens arteries and underlies many types of heart disease.
The researchers divided data from 2,506 study participants into three groups, based on their daily fruit and vegetable consumption. Women in the top third ate an average of nearly nine servings of daily fruits and vegetables and men averaged more than seven daily servings. In the bottom third, women consumed an average 3.3 daily servings and men 2.6 daily servings. All servings were based on a 2,000-calorie-a-day diet.
Researchers found that people who ate the most fruit and vegetable at the study’s start had 26 percent lower odds of developing calcified plaque 20 years later, compared to those who ate the least amount of fruits and vegetables.
Previous studies have shown a strong association between eating more fruits and vegetables and reduction in heart disease risk among middle-age adults. However, this is the first study to examine whether eating more fruits and vegetables as young adults could produce a measurable improvement in the health of their heart and blood vessels 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, ” said lead author Michael D. Miedema, M.D., senior consulting cardiologist and clinical investigator at the Minneapolis Heart Institute, Minneapolis, Minnesota.
Researchers studied health information from adults in the Coronary Artery Risk Development in Young Adults (CARDIA) study, a government-funded study of black and white young adults, which started in 1985. At the study’s start, participants provided a detailed diet history, information on other lifestyle variables and cardiovascular risk factors such as blood pressure, whether or not they smoked cigarettes, weight and others. Twenty years later, participants underwent a CT scan to check for buildup of calcium on the walls of the arteries of the heart, which is calculated as a coronary artery calcium score. Higher coronary calcium scores are associated with a higher risk for heart attacks and other coronary heart disease events.
“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.”
Apple has announced a less known, but essential capability of the iPhone 6s, the Plum-O-Meter, an application created by Simon Gladman.
The Plum-O-Meter allows fruit shoppers to weigh their plums by placing them on the screen of the application. Gladman says that Plum-O-Meter uses the advanced technology in the pressure-sensitive screen to act as a scale: the app signals which of the objects placed on the display is heavier.
This application can also weigh apples, lemons, coconuts or anything else relatively heavy. Gladman originally wanted to make the application for grapes but they were too light to activate the 3D Touch.
Preventing Heart Disease
It has been discovered that eating fruits and vegetables as a young adult will help prevent heart disease and coronary artery plaque 20 years later.
The researchers divided data from 2,506 study participants into three groups, based on their daily consumption of fruits and vegetables. Women in the top third ate an average of nearly nine servings of daily fruits and vegetables and men averaged more than seven daily servings. In the bottom third, women consumed an average 3.3 daily servings and men 2.6 daily servings. All servings were based on a 2,000-calorie-a-day diet.
Researchers found that people who ate the most fruit and vegetable at the start of the study had 26 percent lower odds of developing calcified plaque 20 years later, compared to those who ate the least amount of fruits and vegetables.
Americans’ vegetable habits lean towards french fries and ketchup, and proof of that is in new data from the U.S. Department of Agriculture.
Nearly 50 percent of vegetables and legumes available in the U.S. in 2013 were either tomatoes or potatoes. Lettuce came in third as the most available vegetable.
The USDA’s dietary guidelines recommend that adults consume 2.5 to 3 cups of vegetables a day, but the agency’s researchers found only 1.7 cups per person are available.
The federal dietary guidelines do not recommend relying primarily on potatoes, tomatoes and lettuce for most of our vegetable needs. They prescribe a varied mix that includes dark leafy greens, orange and yellow vegetables, and beans—along with those potatoes and tomatoes. The USDA wants us to eat them because they help reduce the risk for heart disease, stroke and some cancers as well as help keep a healthy weight.
So the vegetables that are available don’t really match what we’re supposed to be eating. What about what we are actually eating?
Some 87 percent of adults failed to meet the vegetable intake recommendations during 2007-2010. Recent survey data from the Centers for Disease Control and Prevention found a lot of variation state to state — with 5.5 percent of people in Mississippi getting enough vegetables to 13 percent in California meeting the recommendations.
Most people are likely to be eating tomatoes and potatoes, but as the USDA points out we often get them in the not-so-nutritious forms of french fries and pizza. About one-third of potatoes, and two-thirds of tomatoes, were bound for processing via items ranging from chips, to sweetened pizza sauce and ketchup.
By The American Pistachio Growers
FRESNO, Calif. — Eating pistachio nuts does not contribute to weight gain or an increased body mass index – a measure of body fat based on height and weight – when included in a balanced diet, according to a scientific review of several clinical studies. This is among the many findings described in a review article published in the British Journal of Nutrition titled, “Nutrition attributes and health effects of pistachio nuts.” The article analyzes the results of more than 100 research studies and clinical trials regarding nut consumption and health, highlighting the potential health benefits of pistachios, which are a source of plant-based protein, vitamins and minerals and also a good source of fiber.
Pistachios and Weight Management
Reviewers analyzed randomized controlled trials that looked at pistachios’ effect on body weight and found that diets that include pistachios have not been linked to weight gain. In fact, one study found a decrease in body mass index, and another noted a significant decrease in waist circumference for those who ate pistachios.
An important component of weight management is satiety, the feeling of fullness after eating, and evidence shows that all nuts help promote satiety, suppress hunger and inhibit eating.
Heart Disease
Researchers also looked at five studies that examined the effects of pistachios on heart disease. Many of the studies found that diets that include pistachios tend to be linked to significantly lowered cholesterol and blood pressure levels, even for those who are at high risk of diabetes.
Nutrition
Researchers found that a one-ounce serving of pistachios (about 49 nuts) provides 10 percent of the recommended daily allowance (RDA) of protein and 11 percent of the RDA of fiber for adults. With three grams of fiber per serving, pistachios rank among the top two nuts in fiber content. The authors note that fiber intake is linked to decreased weight gain and helps lower the risk of diabetes, cardiovascular disease and some types of cancer.
Pistachios vs Other Nuts
- Vitamin Content: Pistachios contain Vitamin K and the B vitamins, including thiamin (B1), pyridoxine (B6), and folic acid (B9).
- Mineral Content: Pistachios contain a number of minerals, including potassium, magnesium, calcium, copper, and manganese, which are thought to play a role in blood pressure control, bone health management, and the prevention of several chronic diseases.
- Antioxidant Support: Numerous studies suggest that pistachios contain phytochemicals that may act as antioxidants in the body.
- Role in Eye Health: Pistachios contain approximately 13 times more lutein and zeaxanthin (carotenoids) than the next highest nut. High amounts of these carotenoids are found in the retina of the eye and are known to benefit eye health, which may help prevent vision loss associated with aging.
Based on the results of four recent medical studies, health-wise consumers may want to include a handful of pistachios in their daily diet. Eating nuts such as pistachios has been associated with a reduced risk of metabolic syndrome and diabetes, lower heart disease risk factors, lower body weight, and better outcomes during pregnancy.
First, a review of eight relevant studies has been published in the American Journal of Lifestyle Medicine on the effect of pistachios on blood lipid profiles. With a single exception, all of the studies reported a decrease in the mean LDL (commonly regarded as bad) cholesterol in a range from 7.6 to 9.7% of the baseline. Drawing from PUBMED and Loma Linda University database searches, researchers from East Carolina University and the University of Tennessee found the majority of studies reported a statistically significant improvement in HDL and LDL cholesterol ratios. They concluded that adding pistachios to a diet can benefit individuals with normal and high LDL cholesterol. This result is consistent with other studies associating nut consumption with a reduced risk of cardiovascular disease, as noted in the following examples.
A PREDIMED study published in the New England Journal of Medicine in February focused on the cardiovascular benefits of a Mediterranean diet that’s rich in nuts and extra-virgin olive oil. Researchers looked at individuals at high risk for heart disease and found that a Mediterranean diet supplemented with extra-virgin olive oil or nuts resulted in a substantial reduction of major cardiovascular events. A total of 7,447 persons aged 55 to 80 participated for at least four years. They did not have cardiovascular disease when the study began, but were at risk for developing it because they had diabetes or at least three major risk factors, including smoking, high blood pressure, an elevated LDL cholesterol level, obesity or overweight, or a family history of premature heart disease. In the trial the Mediterranean diet groups resulted in a relative risk reduction of approximately 30%, including a significant reduction in the risk of stroke.
In the third paper, as published in PLOS ONE, the PREDIMED study researchers looked at the same persons who were at high risk for heart disease at the start of the study and compared those who ate nuts three times per week versus those who ate them less than once a week. Subjects who ate nuts three times per week or more had a significantly lower prevalence of obesity, metabolic syndrome and diabetes. The nuts included pistachios, almonds, hazelnuts, walnuts, peanuts, pine nuts, macadamia nuts and cashews.
As background, PREDIMED is an acronym for a long-term, multi-center nutritional intervention study (PREvención con Dieta MEDiterránea) that was designed to examine the effects of the Mediterranean diet in the prevention of cardiac diseases. Launched in 2003 with a grant from the Spanish Ministry of Health, it is recognized for the size of its sample (more than 7,400 subjects), the length of time (on average of four years) and its scientific rigor (randomized controlled study). Additional funding was received from the Centre Català de la Nutrició de l’Institut d’Estudis Catalans.
“Nuts, including pistachios, are rich in nutrients and filled with antioxidants, vitamins, protein and fiber that have been found to be heart healthy and not cause weight gain,” said Constance Geiger, Ph.D., R.D., Nutrition Consultant, American Pistachio Growers. She continues, “Studies show that substituting pistachios for other snacks or proteins improves the nutrient quality of the diet and is associated with a lower risk of heart disease.”
Finally, a fourth study appeared in the February issue of Diabetes Care. Led by Wei Bao, M.D., Ph.D., a research team examined the association between protein intake and gestational diabetes. A vegetable protein diet, specifically with nuts, in place of an animal protein diet, in particular red meat, was associated with a lower risk of gestational diabetes mellitus. The study extended over a 10-year period and included more than 21,000 healthy pregnancies among the 15,294 participants of the well-known and ongoing Nurses’ Health Study II cohort study. This study was funded by the Intramural Research Program of the Eunice Kennedy Shriver National Institute of Child Health and Human Development, National Institutes of Health. The Nurses’ Health Study was funded by research grants from the National Institutes of Health.
Pistachio Fact4s
Pistachios are a cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat per serving, the majority of which comes from monounsaturated and polyunsaturated fat. A one-ounce serving of pistachios equals 49 nuts, which is more per serving than any other snack nut. Pistachios contain as much potassium per serving (300 mg, 8%) as an orange (250 mg, 7%), making them a nutritious snack choice or ingredient to incorporate into daily diets.
About American Pistachio Growers
American Pistachio Growers is a voluntary trade association representing pistachio growers, processors and industry partners in California, Arizona and New Mexico. These states represent 100% of domestic commercial pistachio production. APG pistachios are the “Official Snack” of USA Water Polo, professional snowboarder Jeremy Jones and the Miss California Organization. APG and its ambassadors share the goal of increasing national awareness about the nutritional benefits of pistachios. For more information, visit www.AmericanPistachios.org.
Source: American Pistachio Growers