Healthy Living Adds 14 Years to Your Life

Keeping cardiovascular disease risk factors low may lead to healthier life 

(Source:Northwestern University)

If you have optimal heart health in middle age, you may live up to 14 years longer, free of cardiovascular disease, than your peers who have two or more cardiovascular disease (CVD) risk factors, according to a new Northwestern Medicine study.

The study was published Nov. 5 in the Journal of the American Medical Association (JAMA).

"We found that many people develop cardiovascular disease as they live into old age, but those with optimal risk factor levels live disease-free longer," said John T. Wilkins, M.D., first author of the study.

"We need to do everything we can to maintain optimal risk factors so that we reduce the chances of developing cardiovascular disease and increase the chances that we'll live longer and healthier."

Wilkins is an assistant professor in medicine, cardiology and preventive medicine at Northwestern University Feinberg School of Medicine and a cardiologist at Northwestern Memorial Hospital.

For the study, researchers pulled data from five different cohorts included in the Cardiovascular Lifetime Risk Pooling Project and looked at the participants' risk of all forms of fatal and nonfatal cardiovascular disease from ages 45, 55 and 65 through 95 years of age.

All participants were free of CVD at entry into the study and data on the following risk factors was collected: blood pressure, total cholesterol, diabetes and smoking status. The primary outcome measure for the study was any CVD event (including fatal and nonfatal coronary heart disease, all forms of stroke, congestive heart failure, and other CVD deaths).

Higher Fruit, Veggie Intake Tied to Lower Risk of a Tough-to-Treat Breast Cancer

Eating plenty of fruits and vegetables may lower women’s risk for a tough-to-treat form of breast cancer, but it does not reduce their odds of getting breast cancer overall, a new study finds.

Specifically, the new study found lower rates of what’s known as “estrogen receptor-negative breast cancer” among women who ate high amounts of fruits and vegetables.

These tumors — which do not respond to circulating estrogen — account for 15 percent to 20 percent of breast cancers, and have a lower survival rate than other types of breast cancer.

According to a team led by Seungyoun Jung, formerly at the department of nutrition at the Harvard School of Public Health, previous research has suggested that consuming higher amounts of fruits and vegetables might lower breast cancer risk, but there haven’t been enough data to prove it.

In their new investigation, Jung’s team analyzed data from 20 prior studies of women who were followed for a maximum of 11 to 20 years.

They found a statistically significant link between higher fruit and vegetable consumption and a lower risk for estrogen receptor-negative breast cancer, but not with a lower risk of estrogen receptor-positive breast cancers (those that do respond to estrogen) or for breast cancer overall.

The lower risk for estrogen receptor-negative breast cancer was mostly associated with higher intake of vegetables, Jung’s team noted in a journal news release.

Two breast cancer experts responded to the findings with caution, noting that a cause-and-effect relationship is far from certain.

“It is plausible that estrogen receptor-negative breast cancer is influenced by nutritional factors,” said Dr. Paolo Boffetta, director of the Institute for Translation Epidemiology at the Mount Sinai Medical Center, in New York City.

“However, eating fruits and vegetables is closely tied to environmental factors and healthy lifestyle, such as weight control, physical activity and other healthy eating habits,” he noted. “Since these are so closely tied together, it is difficult to disentangle the specific effect of fruits and vegetables.”

And Dr. Stephanie Bernik, chief of surgical oncology at Lenox Hill Hospital in New York City, agreed.

“The study fails to control for some bias that may occur when observing the two populations,” she said. “Perhaps the women that eat well also exercise, drink little alcohol, don’t smoke and eat less animal fats overall.”

Still, living healthily is always a good idea, and “the study does add some evidence that a healthy lifestyle can perhaps help decrease the risk of breast cancer,” Bernik said.

The study was published Jan. 24, 2013, the Journal of the National Cancer Institute. www.health.com

Heart attack risk lower among women with high anthocyanin intake

The current issue of Circulation: Journal of the American Heart Association reported the finding of a decrease in the risk of myocardial infarction in women with a high intake of anthocyanins—flavonoids that occur in significant amounts in such plant foods asblueberries and strawberries. "We have shown that even at an early age, eating more of these fruits may reduce risk of a heart attack later in life," remarked lead author Aedín Cassidy, PhD, who heads the Department of Nutrition at Norwich Medical School of the University of East Anglia in England.

The study included 93,600 women between the ages of 25 to 42 upon enrollment in the Nurses' Health Study II in 1989. Dietary questionnaires completed every four years beginning in 1991 provided information on the intake of anthocyanins, which include cyanidin, delphinidin, malvidin, pelargonidin, petunidin and peonidin. The participants were followed for 18 years, during which 405 heart attacks occurred.

Anthocyanin intake ranged from 2 to 35 milligrams per day. Among women whose intake of anthocyanins was among the top one-fifth of subjects, there was a 32 percent lower risk of heart attack in comparison with those whose intake was among the lowest fifth, and when those in the top one-tenth were compared with the lowest tenth, the risk was 47 percent lower. For each 15 milligram daily increase in anthocyanin intake, myocardial infarction risk was lowered by 17 percent.

When the researchers analyzed the intake of dietary sources of anthocyanin (blueberries and strawberries), participants who consumed at least three servings per week had a 34 percent lower heart attack risk compared to those who seldom consumed them. Onions consumed at least five times per week were also protective.

"Our findings suggest that bioactive compounds present in red and blue fruits and vegetables commonly consumed in the habitual diet may be associated with a reduced risk of myocardial infarction in young and middle-aged women," the authors conclude. " Further prospective studies, including studies with biomarkers of coronary heart disease risk to elucidate mechanisms, are needed to confirm these associations. Randomized trials focusing on commonly consumed anthocyanin-rich foods are also needed to examine dose-response effects and to be of long-enough duration to assess clinically relevant end points."

"Blueberries and strawberries can easily be incorporated into what women eat every week," noted senior author Eric Rimm, ScD, who is an Associate Professor of Nutrition and Epidemiology at the Harvard School of Public Health. "This simple dietary change could have a significant impact on prevention efforts."

Declining Nutrition of Fruits and Vegetables

Government Analysis Indicates Many Minerals Less Abundant 

Results from research into Americans' diet habits haven't been good. We're consuming more calories than ever, many of them from unsaturated fats, and as a result, we're getting fatter and unhealthier.

But if a person should decide to improve his or her diet and eat the foods doctors and dieticians recommend for better health, would it be enough? Actually, there is strong evidence that the fruits and vegetables available to most people today don't contain the nutritional value they had about 40 or 50 years ago. 

In 2004, a University of Texas research team headed by biochemist Donald Davis, Ph.D., analyzed a U.S. Department of Agriculture report on 43 common garden fruits and vegetables and found that almost half of the substances containing minerals important to good health had lost some nutritional value.

Davis said in a university news release that at first, his team didn't evaluate individual fruits and vegetables but found the nutritional declines in the plants as a group. "Considered as a group, we found that six out of 13 nutrients showed apparently reliable declines between 1950 and 1999," he said.

The nutrients Davis's team identified as losing at least some measurable value were protein, calcium, phosphorus, iron, riboflavin and ascorbic acid. The declines ranged from 6 percent for protein to 38 percent for riboflavin.

Specific Produce Identified as Losing Nutritional Value

Why did this happen? As best as Davis can determine, the nutritional value in some produce was diluted through faster methods major agro-farm companies employed to grow high-yield crops to meet consumer demand.
Davis continued studying what he termed the "genetic dilution effect" and was able to identify specific high-yield crops that had declines in nutrients.
"According to U.S. Department of Agriculture (USDA) nutrient data, calcium content of broccoli which averaged 12.9 milligrams per gram of dry weight in 1950, had declined to only 4.4 mg/g dry weight in 2003."

And in a study of much longer duration, Davis reported that in wheat and barley crops, protein concentrations declined by 30 to 50 percent between the years 1938 and 1990.

Tips to Preserve the Nutrients in Your Produce

Cooked vs Raw: High heat and water can destroy up to 30 percent of nutrients found in raw fruits and vegetables. Sautéing, steaming or even microwaving healthy produce can minimize nutrient loss. In fact, in some instances, cooking increases the potency of nutrients by aiding in the break down the cell walls of the plant. Cooking increases the availability of antioxidants typically found in carrots, spinach and tomatoes.

Fresh vs Frozen: When it comes to superior taste and nutrition, fresh fruits and vegetables from the garden are always best. But by the time your "fresh" produce reaches your local grocer, it has had plenty of exposure to air, heat and light -- enough time to diminish its nutritional value. Frozen produce, which is usually flash-frozen quickly after picking, can be just as nutritious and can last for about a year.

Canned produce is the least favorable option as most of the produce vitamin content is destroyed by high temperatures used in processing or lost in the water in the can. Canned fruit packed in in high calorie syrup should also be avoided. 

Fruit and Vegetables in a Weight Loss Diet

By Dietitian, Juliette Kellow BSc RD

Most slimmers know that fruits and vegetables are an important part of a healthy, balanced diet and can help to fill us up when we’re trying to lose weight. But nevertheless, some popular choices from the fruit and veg aisle in the supermarket still leave us feeling confused.

For example, many of us choose to avoid bananas, avocados, sweetcorn, carrots and peas because we think they are fattening. In contrast, some of us think that eating celery or grapefruit will actually help weight loss.

What’s the Truth about Fruit and Veg?

Eating more fruit and veg is essential both for good health and to help us lose weight. Most fruits and vegetables are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. Most also contain plenty of vitamins, minerals and antioxidants, all of which are important for helping us to look and feel our best and to protect us from disease.

Research also shows we tend to eat the same volume or weight of food every day, regardless of its calorie content. So if we want to lose weight, it’s crucial to stick to lower calorie foods to make up this volume. And that’s where fruit and vegetables play an important part in a weight loss diet.

Many fruits and vegetables actually weigh a lot, adding bulk to our diet, but they don't provide that many calories. For example, a meal consisting of a 150g grilled chicken breast, a 300g jacket potato, 20g of butter and 30g low fat cheese provides a total weight of 500g and provides 790 calories. Swap that meal for a 130g chicken breast, a 200g potato, 5g of butter, 80g broccoli, 45g carrots and 40g green salad, and you still have an overall weight of 500g, but for just 480 calories.

Bottom line: you will feel just as full as you’ve eaten exactly the same amount of food, but you’ve saved 310 calories – and in a week, that’s enough to help you lose 1/2lb without even changing the quantity of food you’ve eaten!

But what about foods like bananas, avocados, sweetcorn, carrots and peas? These foods are certainly higher in calories than most other fruit and veg. For example, you could eat two small apples for around the same amount of calories as a banana. Similarly, you could eat six times more spinach to provide you with the same amount of calories provided by sweetcorn.

Meanwhile, avocados are higher in fat than most other vegetables, but most of this fat is heart-healthy monounsaturates, which comes in a package with plenty of vitamin E.

Even though these fruit and veggies contain more calories, you don’t need to avoid them. They are still an important source of many different nutrients and the fibre they contain will help to fill you up so you’re less likely to want to snack on fatty and sugary foods. The key is to add them to your food diary so that the calories they provide are included in your daily total.

As for foods like celery and grapefruit, they are certainly very low in calories, but there’s no conclusive evidence that eating them will actually help you burn off calories or make you lose weight. While some studies have shown that adding grapefruit to your diet will help shift those pounds, the health jury is still out. And as for it taking more calories to digest a stick of celery than it actually provides – well, most health experts agree it’s a myth!

Which Fruit and Vegetables are Best for Weight Loss?

Enjoy a wide variety of fruit and vegetable types every day. Aim for five servings daily and choose a mixture of colours to ensure a good mix of nutrients. All fruit and vegetables, including fresh, frozen, canned, dried and pure juices, count towards the five daily servings.

But bear in mind that dried fruit won’t fill you up as much as a whole piece of fruit – for 100 calories you can eat an apple, a satsuma and seven strawberries (with a total weight of 250g) or around 1tbsp of raisins (with a weight of just 30g)! Plus, research shows that liquids tend to be less satiating than food, so you will probably find a whole piece of fruit fills you up more than a glass of fruit juice.

How Much Fruit and Veg Should I Eat?

One portion of fruit or veg is equivalent to 80g. Below are some examples of what counts as one portion:

• 1 apple, banana, pear, orange or other similar sized fruit
• 2 plums, satsumas, kiwi fruit or other similar sized fruit
• 1/2 a grapefruit or avocado 
• 1 large slice of melon or fresh pineapple
• 3 heaped tablespoons of vegetables, beans or pulses
• 3 heaped tablespoons of fruit salad or stewed fruit
• 1 heaped tablespoon of raisins or sultanas
• 3 dried apricots
• 1 cupful of grapes, cherries or berries
• 1 dessert bowl of salad
• 1 small glass (150ml) of pure fruit juice

Tips for Optimum Health & Weight

Water

It is almost impossible to achieve good health without an ample supply of water. Our bodies are more than 70% water. Water brings nutrients to the cells and carries away toxins. Drink 4 pints (64 oz.) of water a day (plus an extra pint for each 25 lbs. that you are over 150 lbs.) 

Fruits and Vegetables

These foods promote health and good eating habits in a couple of important ways. First, the brain has only one means of telling your body it needs nutrients -- sending hunger pangs! Since fruits and vegetables are packed with the nutrients your body needs, they help turn the "I'm hungry" message off in your brain. Secondly, they are rich in fiber, which helps you feel "full" or at least "satisfied." You need at least 9 servings every day!

Protein

If you've heard the high-protein and "no" or "low-" carbohydrate dogma, BEWARE!  "These programs definitely help a person lose weight and can lower cholesterol, but the long-term risks of this type of diet far outweigh the benefits." (Dr. James Guest, CCN - clinical nutritionist.)  Each meal should include some protein, and around 15% of our daily calories should come from protein sources. This may include, but should not be limited to, animal proteins. Believe it or not, there is a substantial amount of protein in vegetables. Legumes (beans, lentils, etc.) are another great source. For women (and men!), soy is a must! Limit your protein per meal to an amount that would fit in the palm of your hand, particularly meat. 

Complex Carbohydrates

Simple carbohydrates like French bread, pasta, rice, most cereals, etc. turn to sugar if your body doesn't have an immediate demand for the energy they provide. Guess what happens to excess sugar? It is stored as fat in your body! So which carbohydrates are good? Complex carbohydrates with high fiber like fruits and vegetables. Why? Fiber slows the uptake of carbohydrates, allowing your body to use these calories over a longer period. If you love carbs. start reading labels. A good ratio between carbohydrates and fiber is no greater than 5:1. For example, if a slice of bread has 20 grams of carbohydrate, it should have at least 4 grams of fiber. Simple sugars can also suppress the immune system for hours after consumption ... not a good idea.

Fats

You should eat healthy fats every day. Why? "Good" fats have important health-giving properties, and it takes fat to effectively burn fat (i.e. use it as an energy source). What is a healthy fat? One that isn't cooked! Cold pressed olive oil, flaxseed oil, raw nuts and avocados are all good. You don't need a lot. A tablespoon or two of olive oil on your salad or a handful of raw nuts will give you what you need. What fats should you avoid? Animal fats, hydrogenated fats and fried foods. What about low-fat or fat-free goods? They're usually loaded with sugar, which may turn to fat in the body anyway! 

Eat Often and Consume Enough Calories

Eating more calories than you burn each day will inevitably result in being too heavy.  However, once-a-day eating is one of the worst enemies of good health and achieving ideal weight.  Your body thinks a famine is going on during the 23+ hours you aren't eating! The ideal way to eat would be 200-400 calories (depending on your weight and activity level), 5 or 6 times a day! If you can't manage that, aim for at least 3 meals a day.  Eating insufficient calories sends the same message.  Figure out what your ideal weight is (be realistic), and add a zero to that number (for example if 150 is your goal weight, your calories should be 1,500). Why? It takes 1,500 calories just to maintain 150 lbs. of lean body mass, even if you don't move! Anything less, your body will think it's starving and hold on to stored fat and burn lean muscle mass for fuel.  

Cut Back on the "C"

No, we don't mean vitamin C. What we're talking about here are the dreaded "C foods": chips, creams, cookies, cakes, chocolates. You'll certainly lower your intake of saturated fats and simple sugars: you might even lose a few pounds. And there are few among us who wouldn't welcome that side effect. 

Exercise

If you exercise regularly, great ... just skip to the next section. If not, forget the spandex or gym membership unless that's what you really want to do. You can accomplish your health and weight goals with a pair of good walking shoes and a brisk pace for 30 minutes a day! Open your front door, get moving and explore the world (or at least your neighborhood!) 

Avoid the Scales

Weight tells you very little about your health. Body fat composition is a far more important measure of health. After getting an initial reading, take body measurements to track your progress. Watch your dress size or belt notches for a good clue!

Other Healthful Hints:

Don't eat after 8pm ... earlier if you go to bed before 10pm.


Don't drink with meals; sip water only. Fluids flood out digestive enzymes and your body won't break down food properly.

Avoid aspartame (artificial sweetener in many diet products). Current reports are really scary, so why take the risk.

Focus on eating the foods your body needs every day, not on what you can't have.

Be patient. If you're trying to get healthy (and lose fat) and it took you ten years to get where you are today, don't expect to get back into shape in two months! It is genetically impossible to lose more than 2 lbs. of FAT per week. If you lose more, it might be water, but it could be lean muscle mass which will hurt your health in the long run.

The Importance of Healthy Living

Americans face a number of health challenges today.

+ More than 800,000 Americans die each year from cardiovascular disease and strokes (Centers for Disease Control).

+ Two-thirds of adults and one-third of children are obese (The Journal of the American Medical Association, 2010).

+ 25.8 million children and adults in the United States have diabetes (American Diabetes Association, 2011).

So how can they live healthier lifestyles? Eating a healthy diet is a start, though that can be easier said than done. Fruits and vegetables provide proven benefits such as improved cardiovascular wellness, immune system support and reduction of systematic inflammation, as well as oxidative stress. However, many of us struggle to get full servings of fruits and vegetables daily.

2 out of 3

Two out of every three people surveyed don’t eat more than two servings of vegetables per day (Mintel Group Ltd., 2012).

7% of people

Seven percent of people don’t eat any daily vegetable servings, and 14 percent say they don’t eat any fruit servings (Mintel Group Ltd., 2012).