Mediterranean diet associated with reduction in women’s deaths from heart attack and stroke

 
Close on the heels of the publication of a study in the AMA journal Archives of Neurology linking the consumption of a Mediterranean diet to a lower risk of mild cognitive impairment and Alzheimer’s disease, an article published online on February 17, 2009 in the American Heart Association journal Circulation reports an association between greater adherence to a Mediterranean diet and a reduction in deaths from coronary heart disease and stroke in women.

Teresa T. Fung of Simmons College in Boston along with colleagues at Harvard University and Brigham and Women’s Hospital evaluated data from 74,886 participants in the Nurses’ Health Study for the current analysis. Dietary questionnaires administered six times during the follow-up period were scored for adherence to the Mediterranean diet, which is characterized by a high intake of vegetables, fruits, nuts, whole grains, legumes, fish, and monounsaturated fat, a low intake of saturated fat, red and processed meats, and moderate alcohol consumption (between 5 and 15 grams per day).

Over two decades of follow-up, 1,597 nonfatal and 794 fatal cases of coronary heart disease, and 1,480 nonfatal and 283 fatal strokes occurred. Women whose Mediterranean diet scores were in the top 20 percent of participants had a 29 percent lower adjusted risk of coronary heart disease, a 42 percent lower risk of fatal heart disease, a 13 percent lower risk of stroke, and a 31 percent lower risk of fatal stroke compared to women whose scores were among the lowest fifth. Combined coronary heart disease and stroke risk was lowered by 22 percent, and the risk of cardiovascular fatality by 39 percent, for those whose diet scores were in the top 20 percent.

Consumption of a Mediterranean diet has been associated with reductions in inflammatory markers (such as C-reactive protein), lipids and blood pressure, all of which increase cardiovascular disease risk when elevated. The beneficial effect of the diet on the vascular system may also explain the reduced risk of mild cognitive impairment observed in the Archives of Neurology study. The higher fish intake that characterizes the diet could explain, in part, the lower risk of fatal coronary heart disease events observed in the current study, since greater fish intake has been linked with a lower risk of death from heart disease.

“Greater adherence to the Mediterranean diet, as reflected by a higher Alternate Mediterranean Diet Score, was associated with a lower risk of incident coronary heart disease and stroke in women,” the authors conclude. “Because this analysis is conducted in women and because it is the first report on the effects of Mediterranean diet on stroke, our results need to be replicated in other populations, especially men.”

Mediterranean diet associated with reduction in women’s deaths from heart attack and stroke - Life Extension Update

Diet Key to Blood Pressure

The Sacramento Bee, Calif.
02-06-09

If you're like many Americans, your blood pressure has crept up as you've gotten older. But it doesn't have to. Our lifestyle has an impact on blood pressure; in fact, in parts of the world where people still live as their ancestors did, high blood pressure is rare. Things that contribute to a healthy blood pressure include a diet high in fruits and vegetables.

It's not clear how fruits and veggies exert their effect, though it likely has something to do with vitamin and mineral content. A new study from the National Heart, Lung and Blood Institute sheds light on this, suggesting that higher vitamin C levels are linked to healthy blood pressure. In the Growth and Health Study, 242 girls ages 8-11 were followed for 10 years, and their blood pressure and vitamin C blood levels were measured regularly.

Researchers found that the girls with the highest blood levels of vitamin C had lower systolic and diastolic blood pressures. It wasn't clear if the vitamin was helping to lower blood pressure or there was a marker for some other healthy nutrient. More research is needed.

In the meantime, multiple things will help keep your blood pressure normal as you age, and also protect your heart. Here are some lifestyle tips:|

-Eat lots of fruits and veggies every day, especially those high in potassium and vitamin C, such as citrus; dark green, leafy veggies; and melons.

-Keep up that fiber intake. Aim for at least 50 grams per day. Some studies suggest that fiber such as psyllium and wheat bran can help lower blood pressure. It's estimated that prehistoric folks got about 100 grams of fiber per day in their diet; the average American now gets about 10.

-Eat calcium-rich food every day. Calcium also seems to help regulate blood pressure. Or take a calcium supplement twice daily with food.

-Take a vitamin D supplement daily. Population studies suggest that people with low vitamin D blood levels are at higher risk of developing hypertension as well as obesity and diabetes.

-Fish oil may help to reduce blood pressure, so try to eat high-fat fish at least twice per week or take a fish oil supplement daily.

-Consider taking garlic, coenzyme Q-10 and dark chocolate. These all help to relax blood vessels and may help to lower blood pressure as well.

-Watch that sodium! If you have high blood pressure, keep your dietary sodium intake under 1,500 mg/day; otherwise, try to stay under 2,000 mg/day.

-Exercise every day and maintain your weight, two of the most powerful things you can do for your blood pressure.

If you are already taking blood pressure medications and you decide to try some of the above, be sure to talk to your doctor - you may need an adjustment in your meds. By leading a healthy lifestyle, you're bound to need less medication, which is good news for the health of your body and your wallet!
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(Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter's Downtown Integrative Medicine program. They have written "The Complete Idiot's Guide to Secrets of Longevity" ($18.95, Alpha/Penguin Books). Have a question related to alternative medicine? E-mail fitness@sacbee.com.)

Healthy And Cheap

When family budgets get tight, it's tempting to reach for bargain boxes of macaroni and cheese or ramen noodles.

But if you do the nutritional math, there are better food bargains at the grocery store.

Nutrient-rich, inexpensive vegetables, legumes and grains are better options than most cheap convenience food, said Sharon Stroud, a certified nutritionist at Whole Foods Market, 1401 E. 41st St. Stroud leads regular tours through the market to show shoppers how to get more nutrition for their money.

"I have people tell me all the time they can't afford to eat healthy," Stroud said.

But the long-term medical expense of eating unhealthy foods is something people should also consider, she said. Many inexpensive convenience foods are loaded with salt, sugar and trans fats that offer little nutritional value and lots of empty calories.

Nutritional guidelines recommend at least nine servings of fruits or vegetables per day, and if you're eating all nine, you're not going to have as much room in your diet for junk food, Stroud said.

Her basic rules to follow for shopping cheap and healthy:

Buy seasonal and on sale: Butternut squash in season during fall and winter months is a nutritional bargain, so try to plan menus around what's on sale and in season.

Buy bulk: Whole grains and dried legumes are cheapest when purchased in bulk.Convenience packages of these foods may give you 1- 4 servings, whereas a bulk package can provide 20 or more servings.

Fill up: Bulking up your diet by adding fruits and vegetablesinto every meal will help fill you up, keep you from snacking on junk and trim the calorie content of your food.

Conventional: Organic is usually your healthiest option,Stroud said. But if you're trying to save money by buying conventionally grown produce, the vegetables and fruits least likely to have pesticides on them, according to Environmental Working Group, are onions, sweet corn, asparagus, sweet peas, cabbage, broccoli, eggplant, avocados, pineapples, mangoes, kiwi and bananas.

More bang for your buck: Add these foods to your shopping list

Skip the convenience foods and fill your grocery cart with these instead.

Beets: These roots are rich in folate and antioxidants. Fresh, raw and grated in salad is the healthiest way to eat beets, but you can also roast them, and the greens are also nutritious.

Cabbage: This cheap, cruciferous veggie is loaded with nutrients, but some are unlocked only by the cooking process -- so try it braised in addition to slaws and salads.

Canned sardines and chunk light tuna: Sardines are rich in heart-healthy, omega-3 fatty acids and calcium and have the bonus of being low in mercury. Chunk light tuna has less mercury than albacore, Stroud said, and it's an inexpensive, fast source of healthy protein. Mix either into salads to eat on wholegrain crackers or bread.

Butternut squash or canned pumpkin: Both are beta-carotene- rich bargains that fill you without lots of calories. Mash with cinnamon and nutmeg.

Oats: High-fiber and cholesterol-reducing, oats are a nutritional bargain, especially when bought in bulk. Try steel- cut oats for breakfast topped with fruit and nuts.

Eggs: One of the cheapest sources of protein at about $1 to $3 per dozen, and they can be scrambled with chopped vegetables and herbs for a quick, nutritious meal.

Kale: This inexpensive green is considered a superfood rich in vitamins and antioxidants, and it's easy to add to soups and stir- fries or eat on its own, braised or roasted.

Nuts and seeds: The healthy fats and proteins found in walnuts, almonds, pumpkin seeds and sesame seeds should be a part of everyone's diet. Buy raw, unsalted ones in bulk and eat small portions for energy boosting snacks or sprinkle on salads.

Beans: These powerhouses add protein and fiber to your diet -- whether you slow cook dried beans that have been soaked overnight or opt for the quicker canned versions. Try quicker cooking lentils on busy weeknights and bean spreads such as hummus for a protein-rich snack, Stroud said.

Whole grains: Brown rice, whole-grain pasta, quinoa and other nutrient-rich grains are the key to quick, healthy weeknight dinners, especially when mixed with nutritious vegetables, beans and legumes.