Tag Archives: food

Brain size linked to food availability

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Washington:Scientists from Duke University and the University of Zurich have come to the conclusion that there is an evolutionary connection between available food supplies and brain size.

In a study involving orang-utans living on the Indonesian islands of Borneo and Sumatra, Andrea Taylor and Carel van Schaik have suggested that temporary, unavoidable food scarcity may cause a decrease in brain size, perhaps accompanied by only a small or subtle decrease in body size.

The study, which appears in the online version of the Journal of Human Evolution, quoted both Taylor and van Schaik as saying that this was the first such study to demonstrate a relationship between relative brain size and resource quality in primates.

“Compared to other tissues, brain tissue is metabolically expensive to grow and maintain. If there has to be a trade-off, brain tissue may have to give,” Taylor said.

“The study suggests that animals facing periods of uncontrollable food scarcity may deal with that by reducing their energy requirement for one of the most expensive organs in their bodies: the brain,” van Schaik added.

“Such a theory is vital for understanding what happened during human evolution, where, relative to our ancestors, our lineage underwent a threefold expansion of brain size in a few million years,” both said.

Both found that nutritionally well-off Sumatran orang-utans differed most strikingly from Pongo pygmaeus morio, one of the three sub-species occupying Borneo, where soils are poorer, access to fruit is most iffy and the impact of El Niño is significant.

In previous studies, reported in the April 2006 issue of the Journal of Human Evolution, Taylor found evidence of northeast Borneo orang-utans having stronger jaws than orang-utans in other parts of Borneo or Sumatra.

Taylor is an assistant professor at Duke’s departments of Biological Anthropology and Anatomy and of Community and Family Medicine. Van Schaik directs the University of Zurich’s Anthropological Institute and Museum, and he also is an adjunct professor of biological anthropology and anatomy at Duke, where he had worked for 15 years.

The skinny on functional foods

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London: How do you identify reliable probiotics? What benefits do they offer? How can they help the immune system in its constant battle against infection and allergy? Is there really any evidence to indicate that taking probiotics is associated with a reduced cancer risk? And how will the forthcoming EU regulations help clarify probiotic claims for the consumer?

A panel of experts explained all today, reviewing the latest available evidence on probiotics at Yakult’s science symposium at the Institute of Physics, London.

Tom MacDonald, Professor of Immunology at Barts & the London School of Medicine, commented “The gut contains most of the immune cells in the body, so drinking probiotics gives the immune system a boost to prevent infections and allergies”

“There is a lot of evidence from studies on cell cultures and in animals that probiotics, prebiotics and combinations of the two can exert anticancer effects. Until recently, there has been little work conducted in humans,” said Professor Ian Rowland, University of Ulster.

But a new paper, soon to be published in the American Journal of Clinical Nutrition, reports a study conducted as part of the European Union funded ‘SYNCAN’ Project. In this investigation, volunteers were fed a mixture of pro and prebiotics, or placebo, for eight weeks and a wide range of indicators of colon cancer risk were measured.

“Those subjects on the pro and prebiotics had less DNA damage and a lower rate of cell proliferation in biopsies taken from their colons. This feeding of pro and prebiotics also saw improvements in certain characteristics of faeces samples that may indicate reduced cancer risk.

“Whilst this evidence is not definitive, the study does suggest that the extensive data showing anticancer activity from experiments in animals and isolated cells may apply to humans, and that more studies in human volunteers are warranted,” said Professor Rowland

Experts reviewed the effects of probiotics on a range of disorders, including IBS, gastroenteritis, infections, eczema, allergies, cancers and other clinical conditions.

Catherine Collins, Chief Dietitian, St. George’s Hospital, London said the challenge facing dietitians today was to help people understand which probiotic to choose, dependent on their health condition.

“Generic recommendation of probiotics is irrelevant as different bacterial strains exhibit different effects on human health, and the effectiveness of one species or strain cannot be inferred from another.”

Commenting on why probiotic ‘shots’ had been embraced so enthusiastically by the British consumer, for example, she added that the probiotic industry “…has created public awareness of the link between probiotics and their potential ability to alleviate common intestinal conditions such as bloating, constipation and diarrhoea.

Prof David Richardson (DPR Nutrition) explained how the forthcoming EU health claims regulation should help reduce consumer confusion about functional foods. For the first time, this will allow probiotics to make claims to reduce the risk of disease when substantiated by generally accepted scientific evidence.

Many everyday foods contaminated with chemicals

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Many every foods are contaminated with chemicals, says a report by the World Wildlife Fund.

A series of tests looked for eight groups of chemicals, including banned pesticides, artificial perfumes and industrial chemicals, in 27 different supermarket food. These included fish fingers, cheddar cheese, sausages, smoked salmon, tinned tuna and brown bread.

All the samples contained traces of at least one pollutant. Some were contaminated with several. Although the levels of toxins individually are not dangerous, the cumulative effect over years could be damaging.

Many of the compounds have been linked to cancers, genital abnormalities and birth defects. Even babies in the womb are in danger, as compounds enter the bloodstream through the umbilical cord, studies have shown.

Fish fingers were found to contain traces of several different types of chemical, including PCBs, industrial chemicals linked to liver cancer and male fertility problems.

Bought in a British supermarket, they also contained remnants of DDT, a banned pesticide linked to cancer.

Scottish cheddar contained one of the highest levels of flame retardants, compounds used in furniture and electrical products, and linked to problems with brain development and learning difficulties.

Meanwhile, olive oil had some of the highest levels of phthalates. Used in soap, make-up and plastics, they have been shown to disrupt the development of baby boys’ reproductive organs.

Some of the foods tested were bought on the Continent, but the majority were bought in the UK. The report warns that no one knows how the different pollutants interact and affect the body.

The WWF, which wants laws governing the use of chemicals to be bolstered, blames years of lax regulation for allowing them to enter the food chain.

All the chemicals are or have been used in everyday products such as food packaging and saucepans and are widely dispersed in the atmosphere and soil.

Organic milk no better than cheaper type, says British food watchdog

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London: Organic milk has no health advantage over conventional types, the UK’s food watchdog, the Foods Standards Agency(FSA) has found.

A recent three-year study conducted at the Universities of Glasgow and Liverpool found organic milk contained 68 per cent more omega 3 fatty acids on average than conventional milk. Omega 3s are thought to cut the risk of heart disease, and have been linked with better concentration in children.

As a result 14 scientists from around the world demanded that the FSA to recognise the nutritional advantages of organic milk. But the Food Standards Agency this week rejected claims of any health benefits.

It did say that organic milk ‘can contain higher levels of types of fats called short-chain omega 3 fatty acids than conventionally produced milk’.

But it said these are of ‘limited health benefit’ compared with the longer chain omega 3 fatty acids found in oily fish.

Diet for your age and gender, say food scientists

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London: A healthy diet is eating the right food for your age and gender.That is the advice from one of the UK’s leading food scientists, Dr Sian Astley, who belives that in the future food will be formulated for different ages and sexes.

She said the same diet is not for everyone that the sensible approach is best. Young women, for example, who those hoping to become pregnant should eat foods with folic acid such as green leafy vegtables, asparagas, citrus fruit, wholemeal breads and cereals. This form of vitamin B helps prevent defects such as brain and spinal impairments.
At the samt time they should also have an adequate intake of iron, as many women of child-bearing age do not eat enough red meat.

But as people age the body’s food requirements change. Busy people and mothers need to keep energy levels up therefore its wise to eat complex carbohydrates to provide a slow steady release of energy.

And in old age we need to prevent some of the common diseases such as osteoporosis and Alzheimer’s by eating calcium rich goods, vitamin B and plenty of oily fish.

Dr Astley, of the Institute of Food Research in Norwich speaking at the British Association Festival of Science, said: ‘The way we process vitamin B, for example, changes dramatically as we reach old age. Our body can still process it but really struggles to extract it from the food we eat. There might be an argument for a fortified food or there may be a reason for taking a supplement.’

Men becoming increasingly at risk of prostate cancer as they age so they should boost their intake of anti-oxidants that boost the immune system such as tomatoes.These foods may also help women who may be at risk from herediary cancers.

This new study is the latest to support the growing body of evidence that eating healthily is the biggest contributor to longevity.

Comments Dr Astley: “As we get older, our bodies are less effective at avoiding disease; our immune systems are less able to detect and mount a defence. This results in an increased risk of cancer, cardiovascular disease, diabetes, cataract and arthritis.

‘Poor diet can accelerate this process whilst 80 per cent of casecontrolled studies support the hypothesis that a diet rich in fruits and vegetables can reduce the risk of age-related illness.’ She cautioned-however, that there is no guarantee that even the healthiest of diets will be able to ward off illness.

For instance, cereal manufacturers may provide versions fortified with particular age-groups or sexes in mind. ‘We are not expecting 500 types of Weetabix for every type of person, but perhaps five that are formulated differently for different types of diet or age,’ said Dr Astley.

Hormone link to child obesity

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San Francisco: Children in developed countries are becoming fatter because their diets play havoc with their hormones, according to a new study by scientists.

Robert Lustig, a paediatrician at the Children’s Hospital of the University of California in San Francisco, said: “Our current western food environment has become highly insulinogenic, as demonstrated by its increased energy density, high-fat content, high glycaemic index, increased fructose composition, decreased fibre, and decreased dairy content.”

Overweight children are more likely to become overweight adults, putting people at greater risk of heart disease and stroke.

In the latest issue of Nature Clinical Practice Endocrinology and Metabolism, Dr Lustig says the obesity epidemic rests on effects of processed food, which has sugar added to a wide variety of products that used never to include it and has fibre removed. This upsets the balance of two hormones which regulate how much we eat – leptin and insulin.

Heart charity calls on Government to act over obesity and food industry

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London:The British Heart Foundation has called on Government to act on food industry and obesity following Tony Blair’s speech on the nation’s health in Nottingham yesterday.

Dr Mike Knapton, Director of Prevention and Care at the BHF, said: “It’s great to see the spotlight on prevention but these aren’t just individual lifestyle problems.

“If millions of children are not eating the right food and not getting enough exercise then it’s not just a million individual problems. It’s a collective problem that will require us all to work together, including Government.

“Yes. Our lifestyle choices make a huge difference to our health, but it’s not easy for many people – it is the Government’s responsibility to create an environment that enables each and every one of us to make choices for a longer and healthier life.

“Tony Blair has said the Government is prepared to act. Industry had its chance and failed to regulate itself effectively in areas such as food advertising and labelling.

“The time for Government to act is now. Requiring the food industry to adopt one sensible system for front pack labels and banning junk food advertising before the watershed would be a good next step.”

Eating the right food for your age

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TEENAGERS

ANAEMIA (IRON): Teenage girls, particularly vegetarians are prone to anaemia. Partly because they loose iron in menstruation

at the same time as not getting it in the diet. Leafy green vegetables and apricots are good iron sources, but unless you eat

red meat twice a week, he recommends that teenage girls take an iron supplement containing vitamin C to aid absorption.

ACNE (ZINC): Zinc is vital for growth and repair of tissues and it regulates hormones.Low levels can lead to hormone

sensitivity and imbalances, a common trigger for teenage acne. Found in green leafy vegetables and seafood, Nigel recommends

an intake of 15 to 30mg of zinc a day – the equivalent of two servings of green vegetables or one serving of seafood.

MOODS(B-VITAMINS): Teenage blues are exacerbated by low levels of B-vitamins as well as zinc, magnesium and selenium. Vitamin

B6 (50mg daily) in particular has been shown to reduce PMS related mood swings. To ensure sufficient B-vitamins and

magnesium, teenagers should be eating three to five helpings of vegetables a day. Brazil nuts are a good source of selenium.

BONES (CALCIUM): Calcium is contained in cheese but it is far better to get it from grains and leafy green vegetables. Also

regular weight-bearing exercise which encourages calcium deposition in the
bones.

EARLY TO MID 20s

ALCOHOL (DEHYDRATION):
For every unit of alcohol consumed drink at least half a glass of water on top of the daily water requirement of two litres

per day. Eat fresh fruit and vegetables and take a good multivitamin and mineral supplement, which includes vitamins B and C as these are destroyed by alcohol.

ENERGY & STRESS (B-VITAMINS): Vitamin B helps the body release energy and promotes skin and hair health. The Bs are also

stress busters supporting the adrenal glands and nervous system. In addition to eating plenty of fresh vegetables, take a B

complex supplement to boost energy levels and reduce stress.

LATE 20s TO MID 30s

FERTILITY (MULTI VITAMINS/ZINC): Zinc plays a key role in fertility so a diet rich in leafy green vegetables and seafood for

good for women, and men, attempting to conceive. Vitamins C and E found in fruit and vegetables are also implicated in health reproductive function.

PREGNANCY (FOLIC ACID/OILY FISH): Women of childbearing age should consider a folic acid supplement (400mg daily) as this

reduces the risk of key birth defects. Pregnant women should also eat lots of oily fish containing essential fatty acids as these help with brain development in unborn babies.

AGEING AND WRINKLES (ANTIOXIDANTS): To slow the formation of wrinkles, drink plenty of water to prevent dehydrated skin and

eat lots of fruit and vegetables containing antioxidant nutrients which fight the effects of ageing. A daily antioxidant

supplement should be taken to protect against ageing diseases such as those of the heart or cancer.

STRESS (GINSENG/B-VITAMINS): Career and personal life stress can be assisted with B-vitamins and
Siberian Ginseng, a herbal supplement that protects the adrenal glands,

MID 30s TO 40s

SLOWING METABOLISM (HEALTHY SNACKS): Metabolism slows with age resulting in weight gain but a major study recently found that snacking – eating little and often – could prevent this. Blood sugar is also better controlled, preventing hunger pangs. To boost your metabolic rate, he also recommends Kelp supplements which contain iodine, a substance needed by the thyroid gland which regulates food breakdown.

WATER RETENTION (OILY FISH/SEEDS): Water retention, dry skin and mood swings at this age may be caused by low-fat diets

replacing them with so called slimmers’ foods. The body needs good fats for
skin health, hormone production and water regulation, so always remember to eat oily fish or seeds which contain essential fats. Eat slow release carbohydrates in fresh fruits and vegetables rather than slimming foods.

SKIN (EVENING PRIMROSE OIL): As well as antioxidant vitamins, eat plenty of oily fish or supplements of Evening Primrose Oil to prevent dry skin and fat soluble vitamins which fight wrinkles.’

50s AND 60s

MENOPAUSE (SOYA BEANS): Soyabeans and their derivatives Tofu and Tempeh – are rich in plant oestrogens, which replace falling oestrogen levels at the menopause. Eating two servings daily, or a 30mg supplement of soya isoflavones can offset the menopausal symptoms such as osteoporosis and mood swings. Tofu is also known to lower breast cancer risk.

HOT FLUSHES (BLACK COHOSH): A herbal remedy, available from most health
food shops, has been found in scientific studies to relieve hot flushes.

70 PLUS

IMMUNITY (THYME): Thyme picked from the garden and used in food is an excellent antioxidant and immune boosterUsed as an infusion in hot water, or rubbed onto the skin in oil, it can also break up mucus to relieve congestion. Eat little and often as large meals strain the digestive system, especially in the elderly, lowering immune function.

MEMORY (GINKGO BILOBA): This herbal supplement boosts circulation and oxygen supply helping prevent cold hands and feet. Studies have also found it effective in preventing memory loss and dementia.’

JOINTS (GLUCOSAMINE): Glucosamine is produced naturally in the body to repair cartilage, but with age, we produce less and less. Supplementation with glucosamine sulphate has been found to promote joint repair and supplements of 500mg daily can even reverse mild arthritis.’

To keep bones healthy, you should also eat lots of calciumrich grains and leafy green vegetables.

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Diseases & Food

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See also Super anti-ageing foods and Elixirs and Ageing Diseases

Alzheimers

B vitamins (mainly folic acid, vitamins B6 and B12) have a protective effect on the brain in the same way as they do against heart disease and stroke, cancer and multiple sclerosis, – helps lower high blood levels of omocysteine, a damaging amino acid. Bs containedin fresh fruit and vegetables which are rich in antioxidents. Also beneficial are folic acid and B12.

Boost oestrogen levels by eating soya-based products such as milk and tofu as well as other phytoestrogens which are rich in folic acid – this is because HRT may protect against Alzheimer’s, heart disease and osteoporosis

Herbs such as ginkgo biloba and sage helps blood supply to brain. Also ensure DHEA and melatonin levels are sufficient.

Patients with mild Alzheimer’s disease or mild cognitive impairment benefit from
treatment with acetyl-L-carnitine, according to a meta analysis of 21 placebo-controlled, randomized, double-blind trials.

Angina

See heart disease diet.

Arthritis

Consume a minimum of six servings of fruit and vegetables daily – at least three vegetables and three fruits. In doing so, you are likely to reach the recommended daily recommended 152 milligrams of vitamin C and 9,000 IU’s of beta- carotene. More than 200 mg of vitamin C is an even better target for those with rheumatoid arthritis.

Eat more fish, and some nuts and beans as your protein source rather than chicken or meat, which, for the most part, do not have omega- 3’s. Fatty meats with a considerable amount of saturated fat pose an added problem: the saturated fat competes with the beneficial omega- 3’s for uptake by joint cells. At least one serving of fish, nuts or legumes is recommended daily and no more than 6 ounces of beef or poultry. Over the course of a week aim to have four servings of fish or the equivalent of 3 ounces every other day. On the off days, add in one or two tablespoons of nuts or half of a cup of beans. Limit omega-6 fatty acids to decrease inflammation. Also less omega-6’s in the diet will allow more beneficial omega-3’s to get to your joints. Check the ingredient list on the label of processed goods for those that contain corn, safflower or cottonseed oil and limit them. Canola, olive and soybean oil are good because they have more omega-3’s.

Consider taking a Vitamin D supplement. Milk contains 100 IU of vitamin D per cup but many people do not drink 4 cups daily. If you do not drink any milk, take a multivitamin or calcium supplement with 100 percent of the daily value for vitamin D (400 IU). After age 71, aim for 600 IUs daily. Spend some time in the sun.

Tropical juice that stops the pain of arthritis

Noni juice, an exotic juice from the South Sea Islands of the Pacific – it contains anti-inflammatory chemicals and antibacterial compounds that work to block the causes of joint pain, it is claimed. The fruit – which is found in places such as Tahiti and Hawaii – has been taken by inhabitants of the islands for centuries.

Noni has been found to contain a number of chemicals and enzymes that act against the inflammatory response that causes joints to become arthritic. Bromelain, an enzyme that is known to be anti-inflammatory, is also found in the stalks of the pineapple family. A licensed pharmaceutical drug is being developed from pineapple bromelain for treating victims of severe burns in hospitals. Noni contains complex sugars, known as mucopolysaccharides. It is known that people with arthritis have high levels of certain bacteria in their bowel which get into the bloodstream and are thought to play a key role in causing the inflammation in joint arthritis. ‘Mucopolysaccharides help promote the production of “good” bacteria in the bowel that drive out the “bad” bacteria which is thought to be responsible for the inflammatory response. It is also believed that the bacteria and bromelain work together to prevent the release of tumour necrosing factor [TNF], which is part of the body’s over-response to an attack on the immune system.’ NONI JUICE is not available in shops.
To find out where to buy it tel: 0870 458 3112.

Cancer

Fresh vegetables and fruit, particularly raw, fresh juices – 40 per cent vegetables in diet, 40 per cent pulses (peas, beans or lentils) and grains (brown rice, quinoa, couscous, millet, buckwheat) and 10-20% proteins. Reduce animals fats and meat.

Replace cows milk with soya, Cut down on excess sugar and alcohol. Drink fruit juices and green tea which contains antioxidants called polyphenols that help block the growth of cancer cells, lowers blood pressure, protects against diabetes, arthritis, Alzheimer’s disease and allergies. See Super Anti-ageing foods.

Avoid foods that contain acrylamide a substance formed when carbohydrate is baked or fried. It may be present in foods such as crisps, chips, bread, biscuits, crackers and breakfast cereals.

Hetrocyclic amines – these are formed on the surface of meat when it is grilled or barbecued, especially when it is burned or charred. Although there is no direct evidence linking it to human cancer, studies in animals suggest it can promote cancer.

Salt – high salt intake is linked to stomach cancer. Its presence in foods such as bacon and other smoked, pickled and processed foods.

Calcium – high intakes of dairy food has been linked to prostate cancer. It is thought that the calcium may lower blood levels of D3, a cancer-protecting hormone.

Alcohol – High intakes are linked to cancer of the mouth, oesophagus, bowel, liver and breast.

Diabetes

There are two main types of diabetes mellitus: type 1, known as insulin dependent diabetes, and type 2, adult onset, non-insulin dependent diabetes. Type 1, which usually affects people under 40, develops if the body can’t produce any insulin. It is treated by insulin injections and diet, plus regular exercise. Type 2, the most common, usually affects over-40s, and is treated by diet and exercise, and sometimes with tablets or injections.

The main risk factors for type 2 diabetes are being overweight or obese, having a diet high in saturated fat and low in fruit and vegetables, consuming excessive alcohol, smoking and being inactive. Diabetics need to avoid animal fat, refined and particularly sugary foods. Eat small meals every three hours, with plenty of fibre-rich fresh fruit and vegetables, beans, lentils and whole grains (eg, oats); these contain slow- release carbohydrates to give your body glucose without sending your blood sugar levels rocketing. You can even eat a little sweet food afterwards, because the fibre slows down the sugar absorption into the blood, giving the body time to process it. Lots of water is vital (try for ten glasses daily between meals), partly to help swell the fibre. New research suggests that eating oily fish (eg, salmon, sardines, mackerel and tuna) improves blood sugar control. If you don’t like oily fish, try a 500mg omega-3 oil supplement three times a
day. The minerals chromium and magnesium also seem to help. I suggest taking a 200 microgram chromium sulphate supplement and a 50mg magnesium supplement once a day. Chromium-rich foods include apples, eggs, nuts, mushrooms, tomatoes and broccoli; magnesium is found in sunflower and pumpkin seeds, peanut butter and milk.

For more information, contact the Diabetes UK careline on 0845 120 2960;
< ahref="http://www.diabetes.org.uk">www.diabetes.org.uk

Heart Disease

A diet based on what the islanders of Crete eat can dramatically reduce the risk of dying from heart disease. French scientists had to stop their research ahead of schedule because the diet was proving so successful they felt it would be wrong to deprive the other patients of its benefits.

Coronary heart disease is not very common on Crete where the diet includes a high intake of alpha-linolenic acid (in olive oil) and plenty of fruit and vegetables, which are rich in antioxidants. The study, carried out in France, involved over 600
patients who had suffered a heart attack. Half were encouraged to eat more bread, more fish, less beef, lamb and pork, and to eat fruit every day. Butter and cream were off the menu and replaced by a specially developed margarine which had a high content of alpha-linolenic acid. Meals could be washed down with ‘moderate’ amounts of wine.

There are a number of ways to reduce blood pressure: avoiding salt (which can increase the pressure in the muscles around the heart), increasing intakes of calcium, magnesium and potassium, and thinning the blood by taking vitamin E, found in fish oils.

High levels of total cholesterol are bad for the heart because too much of the low-density variety, which carries fat from the liver to other parts of the body via the arteries, can lead to fatty deposits in the arteries. But it is beneficial to have high levels of high-density lipoprotein cholesterol, or HDL, becasue it takes fat away from the body tissues, including the arteries. A healthy balance between “good” (high density) and “bad” (low density) cholesterol can be maintained by taking
antioxidants.

Antioxidants are plant-based foods that protect our systems from free radicals – scavengers that come from pollution, radiation, fried and burned foods, and sunlight. Free radicals damage cells by oxidising them and causing arterial damage, among other conditions. So, it’s important to take antioxidant vitamins A, C and E (ACE) plus fish oils, found naturally in certain foods and in supplements.

The fats we eat are also classified as “good” or “bad”. The good ones are unsaturated and contain omega-3 fatty acids, found in oily fish such as salmon and sardines, and omega-6 fats found in olives, nuts, seeds and seed oils. The bad ones, of course, are saturated and are found mainly in animal products such as red meat, butter and hard cheese.

This is the reason many experts say vegetarians are less likely to develop heart disease, so long as they don’t overdo the saturated fat. A meat-free diet contains less saturated fat, but more fibre and other nutrients such as magnesium, potassium folate, and antioxidants. A report by US scientists said that vegetarians tend to have a healthier body weight, and are less likely to develop heart disease, high blood pressure, type 2 diabetes, and prostate and colon cancers.

This is supported by research done by the Oxford Vegetarian Society, which found that vegetarians are 30% less likely to develop heart disease and 39% less likely to develop cancer than meat-eaters. Eating more fruit and veg is recommended by doctors and nutritionists this is because the chemicals that give them colours are called carotenes and flavonoids, which are also antioxidants, as is the selenium found in nuts, bread, cereal, poultry and fish. Bioflavonoids are found in tea, red
wine, apple skin and oranges.

Read: Stop that Heart Attack! by Dr Derrick Cutting (Class, (pounds) 14.99)

Contact: British Heart Foundation: 0207 935 0185 ( www.bhf.org.uk)

Chest, Heart and Stroke Scotland: 013-1225 6963 ( www.chss.org.uk)

Food for the heart:

GARLIC

Studies have found that garlic and onions can protect the arteries by lowering blood pressure and levels of “bad” LDL cholesterol while raising levels of “good” HDL cholesterol.

RED WINE

A maximum of two units of alcohol a day can help lift droopy HDL cholesterol levels, according to Dr Derek Cutting, author of Stop that Heart Attack. Red wine contains flavenoid antioxidants, which reduce “bad” LDH cholesterol, so in theory red wine could help stop fat being deposited on the arteries.

EGGS

Eggs are now welcomed as part of a healthy heart diet. The yolk contains vitamins A and E – both protective antioxidants.

WALNUTS

Walnuts are the nuts with the highest overall antioxidant activity as well as being rich in cholesterol-lowering plant serums and omega-3 oils. Walnuts have a 7:1 ratio of polyunsaturated to saturated fat, offering one of the highest proportions of
good fat which can reduce cholesterol. They are also a rich source of protein, dietary fibre – a known cholesterol cutter – and provide Vitamin E, a potent antioxidant and aggressive heart defender. Walnuts have been shown to contain high levels of alpha-linolenic acid which makes arteries more elastic, allowing them to expand and increase blood flow in response to demands on the body. A study in the British Medical Journal found that women who ate nuts at least five times a week had a 35% lower risk of coronary heart disease than those who didn’t. Nuts also supply the antioxidant vitamin E.

SEEDS

Pumpkin seeds are highly nutritious and a valuable aid in the prevention and treatment of cardiovascular disorders. They are rich in vitamin E, and are a great source of omega-6 and omega-3 essential fatty acids, crucial for protecting against heart disease. Flax seeds contain alpha-linolenic acid, omega-3 and omega-6 EFAs, which reduce cholesterol, blood pressure, plaque formation and cardiac arrhythmia.

LEMON JUICE

Not only does it contain lots of vitamin C, but it can also be a tasty substitute for salt: too much salt in our food can cause hypertension, or high blood pressure, due to fluid retention.

TEA

Because it contains bioflavonoid antioxidants, tea can help protect against heart disease. Research also indicates that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL)
cholesterol. Green tea also inhibits the abnormal formation of blood clots, so is useful in combating thrombosis, heart attacks and strokes.

TOMATOES

Tomatoes contain large amounts of vitamin C. They also contain Lycopene in their red pigment. This acts as an antioxidant, neutralising free radicals that can damage cells in the body. Only recently, studies have revealed that lycopene may have twice the punch of another well-known antioxidant betacarotene. Tomatoes also contain alpha and beta-carotene, vitamin C, potassium, chromium, and fibre. In a recently published study, men who had the highest amount of lycopene in their body fat were half as likely to suffer a heart attack as those with the least amount of lycopene in their body fat.

BLUEBERRIES

A SMALL but mighty nutritional force, the blueberry was ranked number one in antioxidant activity in a recent study when compared to 40 other fresh fruits and vegetables. Just one serving of blueberries (a large handful) provides as many
antioxidants as five servings of carrots, apples, broccoli or squash. The extraordinary health and anti-ageing benefits of the blueberry include their role in lowering your risk of cardiovascular disease and, most likely, cancer.

HYPERTENSION

If your blood pressure is between 140/90 and 160/100 mmHg, you’ll probably be advised to make lifestyle changes, such as cutting down on alcohol, salt and saturated fats in your diet, eating five portions of fruit and vegetables a day, exercising more and losing weight if you are too heavy. Some people with a blood pressure in this range may be prescribed medication if they are older or have increased risk of heart disease and stroke because they have high cholesterol, smoke, or have already had a stroke or heart attack. If your blood pressure is consistently over 160/100mmHg, you’ll most likely be given tablets and be advised to change your lifestyle. Some people may find their blood pressure difficult to control even with medication.

Can diet and lifestyle help?

The two main lifestyle risk factors for high blood pressure are smoking and eating a diet high in saturated fats. Smoking causes arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly. Saturated animal fats and some vegetable oils, such as palm and coconut oil, increase the amount of cholesterol in the blood, which can clog arteries. Coupled with hypertension, this puts you at a greater risk of heart disease and stroke. Cut down on red meat, avoid processed meat products such as sausages, pate and bacon, and eat low-fat dairy products.
For information and a free booklet on hypertension call the Blood Pressure
Association (BPA) on 020 8772 4994.

Obesity

As recommended by nutrionists avoid diets and think of making improving your lifestyle and health as people on diets tend to revert to their bad habits. Avoid carbohydrates that provide little nutrition such as fast carbs – white breads, noodles, rice, sugars and deserts. Eat a piece of fruit, 20 minutes prior to main meals – this boosts blood sugar and means that you are not so hungry when you eat your main meal. Increase exercise and cut back on alcohol as it stimulates appetite.

THE ANTI-HUNGER HERB

Research shows that those taking Zotrim – a combination of three South American herbs – shed around five pounds in a month.

Zotrim promotes a physical feeling of fullness caused by a delay in the emptying of contents from the stomach which means the brain is getting signals that the stomach is fuller for longer which leads to less food being eaten at main meals and a cut in snacking.Taking the herbal tablets delays the rate at which the stomach empties by an average of 20 minutes. Zotrim contains active ingredients including caffeine from the herbs Yerbe Mate, Guarana and Damiana and can be bought over the counter.

Osteoporosis

Fizzy drinks, dairy food and dieting …are you at risk of brittle bones?

Fizzy drinks, dieting and even eating dairy products can increase the risk of developing osteoporosis. Excessive dieting can not only weaken the bones because there is no “load” for the bones to bear and also because anorexia and bulimia can result in lowered levels of the hormone oestrogen and calcium if lost from the bones.

High protein diets – some doctors believe that diets rich in egg, meats and fish may be a primary cause of osteoporosis.

Consuming lots of protein makes the body acid and to neutralise it, the body takes sodium and then calcium from the bones.

Other contributors to the disease:

Lack of exercise/too much exercise

Bones need weight-bearing exercise to stay strong.

Drinking too much alcohol

Alcohol reduces calcium absorption from the gut and stimulates cells which break down bone. It also increases the excretion of magnesium – another key mineral which keeps bones strong.

SMOKING has a toxic effect on bone – it blocks the activity of bone-building
cells, reducing the amount of calcium and other minerals which can be laid down.

AVOIDING CAFFEINE

CAFFEINE in coffee, cola-drinks, tea and chocolate contributes to bone loss
because it encourages calcium to be lost from bones to the blood and increases the amount excreted through urine. Studies have found that people drinking three or more strong coffees a day have a significantly lower bone density than those who don’t drink caffeine at all.

NON-DAIRY CALCIUM

Rather than diary foods which make the body acidic you should obtain calcium from fresh fruit, dried fruit, grains, nuts and seeds, as well as vegetables including baked beans, is more easily absorbed.

SUNLIGHT

VITAMIN D – a vitamin made on exposure to sunlight – is needed for the body to
absorb dietary calcium and lay it down in bones. The vitamin can be obtained from fortified dairy products, egg yolks, saltwater fish and liver as well as sunlight.

FIVE SERVINGS OF FRUIT AND VEG

NEW research indicates that the value of nutrients found in fruit and vegetables in keeping bones strong is underestimated. Most studies on bone health have focused on calcium. However, potassium appears to slow the excretion of calcium from the body while increasing rates of bone formation. Also magnesium may be as important as calcium for keeping bones strong. The mineral zinc – found in wholegrains, oysters and leafy green veg – helps make new bone cells, while vitamin C makes collagen, a vital component of bone.

Stroke

Endocrine (hormonal)disorders