After speaking with some of my patients, I’ve decided to write short updates on the latest medical articles, summarizing the benefits of healthy lifestyle and diet on our wellbeing and longevity.
Recently published data on nut consumption
Researchers observed that in comparison with a control diet, the incorporation of cashews into typical American diets decreases total cholesterol and LDL (bad) cholesterol. Results from this study provide support that the daily consumption of cashews, when substituted for a high-carbohydrate snack, may be a simple dietary strategy to help manage total cholesterol and LDL cholesterol. [1]
For peanuts lovers: The inclusion of 85g of peanuts (3 ounces) as part of a high-fat meal improved the postprandial triglyceride response and preserved endothelial vascular function, preventing vessels damage, spasm, and cholesterol deposition with plaque formation in healthy overweight or obese men, in addition to favorably affecting the lipid and lipoprotein profile. [2]
For yogurt lovers
Comprehensive literature search on MEDLINE and ISI Web of Knowledge from 1966 through 2016 showed an inverse association between yogurt consumption and changes in waist circumference, changes in weight, risk of being overweight and obesity, as well as risk of metabolic syndrome. Prospective cohort studies consistently suggested that yogurt consumption may contribute to a reduction in adiposity indexes (obesity) and the risk of insulin resistance, i.e. predisposition to diabetes. [3]
Of course how can we forget chocolate
Findings from a large Japanese cohort study that followed 38,182 men and 46,415 women ages 44–76 and free of cardiovascular disease, diabetes, and cancer at baseline from1995 until the end of 2010, supports a significant inverse association between chocolate consumption and risk of developing stroke in women. The chocolate-stroke association did not vary by stroke subtypes. [4]
And what about a good breakfast?
Scientists in Ireland found that consumption of oatmeal not only lowered blood cholesterol, it also helped keep body weight down and benefited the gut microbiota, the community of microbes living in the intestines. Oat beta glucan altered both the composition and functionality of the gut microbiota. The level of butyrate, a type of fatty acid produced by gut bacteria, which has been previously shown to protect against diet–induced obesity and cancer, was elevated in this study. Oat beta glucan also acted as a prebiotic, and increased bacteria in the gut which are being explored by others to treat obesity.
Plant stanol esters (from margarine, spreads, even some orange juices), which were also tested in this study, were found to be the most effective in lowering blood cholesterol and helping to avoid plaque build–up, but caused the greatest weight and adiposity (fat) gain and adversely affected the gut microbiota composition. [5]
And if you add 200g of açai pulp/day, you will see an improvement in the metabolism of HDL (good cholesterol) known to be protective against atherosclerosis. There is also improvement in the anti-oxidant defenses. [6]
For more information on a healthy lifestyle and diet, please schedule an appointment with
Dr. Koganski at 215-750-7000 or www.newtowninternalmedicine.com
References.
[1] Mah E, et al. Cashew consumption reduces total and LDL cholesterol: A randomized, crossover, controlled-feeding trial. American Journal of Clinical Nutrition. March 30, 2017.
[2] Liu X, et al. Acute Peanut Consumption Alters Postprandial Lipids and Vascular Responses in Healthy Overweight or Obese Men.The Journal of Nutrition. March 31, 2017.
[3] Sayon–Orea C, et al. Associations between yogurt consumption and weight gain and risk of obesity and metabolic syndrome: A systematic review. Advances in Nutrition: An International Review Journal. january 18, 2017.
[4] Dong JY, et al. Chocolate consumption and risk of stroke among men and women: A large population-based, prospective cohort study. Atherosclerosis. March 6. 2017.
[5] Paul M. Ryan, er al. Microbiome and metabolome modifying effects of several cardiovascular disease interventions in apo-E-/- mice. http://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-017-0246-x
[6] Pala D, et al. Açai (Euterpe oleracea Mart.) dietary intake affects plasma lipids, apolipoproteins, cholesteryl ester transfer to high-density lipoprotein and redox metabolism: A prospective study in women. Clinical Nutrition. April 10, 2017.
Tags:
healthy nutrition
nuts
cholesterol
triglycerides
vascular function
yogurt
weight
obesity
diabetes
insulin resistance
chocolate
oats
plant stanol esters
gut microbiota
butyrate
acai
