WOMEN AND TREATMENT OF HEART DISEASE: SHOCKING NEW REPORT

Research headed by Canadian Martha Mackay, a cardiac nurse, concluded there were no gender differences in rate of chest or arm discomfort, shortness of breath, sweating, nausea, clammy skin and feelings of indigestion during a heart attack.

She did find, though, that women were more likely than men to experience throat, jaw and neck discomfort.  And that women are less likely than men to believe they’re having a heart attack and are more likely to delay getting treatment.

Dr Weil’s take:  Doctors tend to treat women less aggressively than men.  Women are less likely to receive drugs such as beta-blockers, ACE inhibitors or even aspirin after a heart attack.

The incidence of bypass surgery and angioplasties are much lower among women than among men.

Women compose only 25% of all participants in research studies concerning the heart.

Dr Weil suggests that doctors and researchers are in need of consciousness-raising concerning women and heart disease.

SOURCE:   Dr Andrew Weil’s Weekly Bulletin, August 8, 2013

DARK CHOCOLATE LOWERS UNHEALTHY CHOLESTEROL

The young woman mirrors my own enthusiasm and facial expression when I open a Lindt Excellence 90% Cocoa Supreme Dark candy bar.

In a new meta-analysis of recent studies, Luc Djousse, MD, DSc and colleagues from Brigham and Women’s Hospital and Harvard Medical School found that consumption of dark chocolate significantly lowered LDL (Lousy) cholesterol.

Overall, eating dark chocolate resulted in average lowered rates of 6.23mg/dL in total cholesterol and 4.9 mg/dl in LDL.  The cocoa had no effect on HDL (Healthy) cholesterol or on triglycerides.  Consuming dark chocolate produced more beneficial results than did drinking hot cocoa.

Despite the saturated fat and calories in chocolate, researchers believe it’s the flavanols (antioxidants) in dark chocolate that inhibit cholesterol absorption as well as the body’s receptors for LDL cholesterol.

Also, it’s possible that the saturated fat in chocolate is different from the fats that boost LDLs.  Stearic acid makes up 33% of the total fat in cocoa butter and more than 50% of the saturated fat.  Jeffrey Blumberg, PhD, director of Tufts’ HNRCA Antioxidants Research Laboratory, observes, “Some lipid experts (and chocolate manufacturers) note that stearic acid is a ‘neutral’ saturated fat as it does not appear to increase LDL.”

He further commented that the new meta-analysis “ . . . “confirms earlier reports that dark chocolate/cocoa does not induce untoward lipid profiles and can even lower slightly LDL and total cholesterol as determined in randomized clinical trials.

“But note well that all these trials were essentially short-term in duration and some used quite high doses.”

OK, so how much dark chocolate can we consume without guilt?  Blumberg says, “The findings suggest that this indulgent treat can reasonably be included in a heart-healthy diet—in small amounts that do not increase body weight.”

 Source: Tufts University Health & Nutrition Letter, August 12, 2013      Studies published in European Journal of Clinical Nutrition and American Journal of Clinical Nutrition

4 FACTS YOU NEED TO KNOW ABOUT #ERECTILE DYSFUNCTION (ED)

Though discussions of erectile dysfunction (ED) are becoming more mainstream, many men and women don’t have a good understanding of the condition.

Here are 4 important facts about ED:

1.  ED is often caused by diseases or conditions associated with aging.  Or it may be caused by side effects of medications used to treat the conditions.  It can also be caused by prostate surgery, stress, depression and problems associated with relationships.

2.  ED may be caused by tissues’ loss of elasticity and by the slowing down of nerve communication.

3.  Cardiovascular disease often leads to ED because clogged arteries affect blood vessels throughout the body, not just vessels of the heart.  In 30% of the men who consult their doctors regarding ED, the ED is the first clue that they have cardiovascular disease.

4.  The Massachusetts Male Aging Study suggests that there may be a natural ebb and flow of ED.  For some men, ED may occur, last for a considerable amount of time and then partly or fully disappear without any treatment.

Source:  Harvard Medical School Healthbeat, August 3, 2013

9 OF 27 FOODS YOU SHOULD NEVER AGAIN BUY

1.  Swordfish  Swordfish, and all other large, bottom-feeder fish such as tuna, shark, king mackerel and tilefish are loaded with mercury.  Select from these smaller fish:  flounder, catfish, trout, sardines and salmon.

2.  Parmigiano-Reggiano Cheese  At $22 a pound, you can find the same flavor for half the price in Pecorino Romano or SarVecchio.

3.  Smoked and Cured Meats  These processed meats are linked to cancer, heart disease, high blood pressure and migraines.  Additionally, they’re full of artery-clogging saturated fats.  By law, fresh pork sausage may be up to 50% fat by weight.

4.  “Blueberry items”  Despite the name of products, such as cereals, muffins, granola bars and sauces, nary a real blueberry graces most of them.  Instead, you’ll find just artificial blueberry flavor and coloring.  Buy the real thing and add them to your food for a great source of the antioxidant resveratrol, as much as found in red wines.

5.  Multi-grain Bread  Could be junk food.  Make sure the first ingredient on the label is whole-wheat flour.  Consider skipping the bread and trying cooked barley, brown rice or other whole grains.

6.  Reduced-fat Peanut Butter  When companies reduce the fat in their products, the filler they replace it with is generally sugar, designed to make the product still taste delicious.  Buy regular peanut butter and enjoy the taste of the good fats and proteins without fake sweetness.

7.  Bottled Tea  Bottled teas often have more grams of sugar in them than sweetened soft drinks.  Brew your own tea and save on big bucks and an expanding waistline.

8.  Tomato-based Pasta Sauces  A jar of sauce generally costs $2-$6.  An equal amount of canned tomatoes costs under $1.00; make your own.  Another thought—cover fresh tomatoes with olive oil on a baking sheet and roast for 20-30 minutes at 425 F before making your own stovetop pasta sauce.

9.  Energy Drinks  Stick to a cup of tea or coffee for your afternoon boost.  Caffeinated energy drinks are often sugar bombs, and the FDA has numerous reports linking 5 Hour Energy and Monster Energy to heart attacks, convulsions and even death.

Coming Up:  9 more foods you should never buy again

SOURCE:  Reader’s Digest Slide Show

3 VEGETABLES MORE NUTRITIOUS COOKED THAN RAW

A study published in The British Journal of Nutrition in 2010 showed that persons eating a strict raw food diet had normal amounts of vitamin A and high levels of beta-carotene, but low levels of the antioxidant lycopene.

Lycopene is a red pigment found in tomatoes, watermelon, red bell peppers and papaya.  Recent studies link high intake of lycopene with lowering high cholesterol and a lower risk of heart attacks and cancer of the prostate, breast, colon and lung.

Because lycopene is a fat-soluble carotenoid, you’ll absorb more of it if you cook it and serve it with a healthy monounsaturated fat such as olive or canola oil.

According to a study in the Journal of Agriculture and Food Chemistry (JAFC), the level of lycopene in tomatoes rose 35% after cooking.

Similarly, Cornell University researchers found that the longer corn was cooked, the more cancer-battling compounds it released.  After 10, 25 and 50 minutes of cooking, the antioxidant content was boosted by 22, 44 and 53% respectively.

Another study published in JAFC reports that cooking carrots increases their level of beta-carotene, another antioxidant substance called carotenoids.  The body converts beta-carotene into vitamin A, important for vision, reproduction, bone growth and regulating the immune system.

SOURCES:   Dr Andrew Weil’s Tip of the Day, August 2, 2013     Scientific American, March 31, 2009     PSA Rising.com

WHOLE GRAINS LOWER RISK OF COLORECTAL #CANCER

Whole grains are a gut’s best friend.

British researchers at Imperial College (IC) in London found a 17% lower risk of colorectal cancer among those who consumed just an extra three daily servings of whole grains.

Nicola McKeown, PhD and director of Tuft’s Friedman School’s Nutritional Epidemiology Program, says, “Previous observational studies have seen improved health outcomes in people consuming, on average three or more servings of whole grains—for instance, reduced cardiovascular disease, obesity and diabetes risk and some cancers.”

Dagfinn Aune, PhD of IC, and colleagues conducted the largest analysis ever of fiber consumption and colorectal cancer.  They pooled results from 25 prior studies totaling some 2,000,000 participants and found that for each 5 slices of whole-wheat bread, cancer occurrence dropped 10%.

Whole grains contain all essential parts and naturally occurring nutrients of the entire grain seed.  If the grain has been cracked, crushed, rolled, extruded and/or cooked, the food product delivers the same rich balance of nutrients that are found in its original grain seed.

The Whole Grains Council lists these sources as generally accepted whole grain foods and flours:  Amaranth, Barley, Buckwheat, Corn, including whole cornmeal and popcorn, Millet, Oats, including oatmeal, Quinoa, Rice, both brown and colored, Rye, Sorghum, aka Milo, Teff, Triticale, Wheat, including varieties such as spelt, emmer, faro, einkorn, Kamut, durum and forms such as bulgur, cracked wheat and wheatberries, and Wild rice.

Aune observed, “Although we did not find an association between fiber from fruit and vegetables and colorectal cancer in this analysis, we have previously shown a protective effect for intake of fruit and vegetables.”

“Most people are consuming refined grain foods and missing out on the fiber and nutrients concentrated in whole grains,” says McKeown.  “So, increasing consumption of whole grains into one’s daily diet is important.

“The first step is to replace some of those existing refined grains with whole-grain equivalents—for example, brown rice for white rice, whole-wheat or whole-rye bread for white bread, whole-wheat pasta for regular pasta, and avoid refined grain products high in sugar and fat.”

Sources: Tufts University Health & Nutrition Letter, July 1, 2013     Study published in British Medical Journal

SUPERMARKETS’ STRATEGIES: CONSUMER’S COUNTER-STRATEGIES IN THE MEAT DEPARTMENT

Meat and poultry are sources of high-quality protein and vitamins and minerals, but research shows that animal-protein-centered meals are not healthful.   Numerous studies link meat-centered diets to a higher risk of cancer, particularly breast and colon cancer—especially when the meat is processed into bacon, ham, smoked sausages, etc.

As a general rule, it’s best to shift toward a plant-based diet.  When you do eat meat and poultry, limit the portion to about 3 ounces, the size of a deck of cards.

Strategies for consumers who want to limit the saturated fat content of meat:

For the leanest cuts, buy “round” or “loin” cuts of beef, pork and lamb, cuts such as top round, bottom round, top sirloin, and tenderloin.

Buy USDA “Choice” grade meats, which have less fat and marbling for grilling or roasting.  Buy “Select” grade meats, the leanest grade for stews or to marinate.  “Prime” grade meats have the most marbling, meaning they are the most tender because they are the fattest.  And remember that unlike beef, pork isn’t marbled.  Its fat sits in discreet chunks so you can cut it off before eating.

Buy ground beef that’s at least 90% lean.

Buy ground turkey breast as a substitute for ground beef or pork, but avoid ground turkey—it contains fattier dark meat and skin.

Pay extra for special labels, such as “grass-fed” and “no antibiotics/hormones,” only if the designations have significance for you and if there are regulations to support their integrity.

Sources:  University of CA, Berkeley Special Summer Issue, Wellness Letter, 2013

TWO STUDIES SHOW VITAMIN D MAY LOWER RISK OF DIABETES

Recent studies link the “sunshine vitamin” to possible benefits in a wide range of diseases, stemming from the likelihood of low blood levels of vitamin D leading to metabolic syndrome.

Metabolic syndrome is a complex of conditions such as obesity, hypertension and poor insulin metabolism and is therefore linked to a greater danger of diabetes and heart disease.

A Dutch research team studied 1300 men and women age 65 and older.  Overall, nearly half the participants had low blood levels of vitamin D, and 37% suffered from metabolic syndrome.

Co-author of the study, Marelise Echhoff, MD, PhD, of VU University Medical Center in Amsterdam said, “Because metabolic syndrome increases the risk of diabetes and cardiovascular disease, an adequate vitamin D level in the body might be important in the prevention of these diseases.”   Echoff believes the link is plausible because vitamin D deficiency was previously linked to insulin resistance and impaired insulin secretion.

In a second study presented at the Endocrine Society conference, Esther Krug, MD, of Johns Hopkins University and her colleagues reviewed medical charts of 124 type 2 diabetes patients, ranging in age from 36 to 89, at an endocrine outpatient facility.  Over 90% of the patients were deficient in vitamin D and were more likely to have higher blood-sugar readings.

Only 6% of the patients were taking vitamin D supplements.

All patients received routine primary care before their visit  to the endocrine outpatient facility, but the care hadn’t included testing blood levels of vitamin D.

Krug observed, “Since primary care providers diagnose and treat most patients with type 2 diabetes, screening and vitamin D supplementation as part of routine primary care may improve health outcomes of this highly prevalent condition.”

Sources: Tufts University Health & Nutrition Letter, May 20, 2013   Studies presented at annual meeting of the Endocrine Society

DAIRY HELPS SHED BELLY FAT AND BUILD MUSCLE

Hamilton, Ontario McMaster University scientists compared three groups of 30 overweight and obese, but otherwise healthy, premenopausal women.  Each group consumed either low, medium or high amounts of dairy foods coupled with higher or lower amounts of protein and carbohydrates.

Additionally, each group exercised seven days per week for four months, a regimen including daily aerobic exercise + two days of circuit resistance training/weightlifting.

At the end of four months, participants in the three groups lost identical amounts of total weight.

But.

The higher-protein, high-dairy group experienced greater whole-body fat and abdominal fat losses, greater lean mass gains, and greater increases in strength.

The lower-protein, low-dairy group lost about a pound and half of muscle, whereas the higher-protein, high-dairy group actually gained a pound and half of muscle—a three-pound difference.

Andrea Josse, lead author of the study, says, “One hundred percent of the weight lost in the higher-protein group was fat.  And the participants gained muscle mass, which is a major change in body composition.”

“The preservation or even gain of muscle is very important for maintaining metabolic rate and preventing weight regain, which can be a major problem for many seeking to lose weight.”

Speaking of the twice as much belly fat the higher-protein group lost, Josse notes, “Fat in the abdomen is thought to be especially bad for cardiovascular and metabolic health, and it seems—according to what we found in this study—increasing calcium and protein in the diet may help to further promote loss of fat from the worst storage area in the body.”

My Take on the study:  I’m a bit wary of studies paid for by the industry whose product is under examination.  After all, it was the American Bottled Water Association that sponsored the study that concluded it was vital we all drink eight 8 oz glasses of water daily, a recommendation that discounted the water we get from fruits, vegetables and other beverages, coffee included.

Yes, coffee acts as a diuretic, but so does water.

Sources: Tufts University Health & Nutrition Letter, March11, 2013          Study published in Journal of Nutrition      Study financed in part by Dairy Industry

HOW TO SURVIVE ALL-YOU-CAN-EAT BUFFETS

Brian Wansink is considered the master of mindful eating.  As a professor of consumer behavior at Cornell University, Wansink and his colleague Mitsuru Shimizu trained and led a team of 30 observers to study the habits of more than 300 men and women in 24 all-you-can-eat Chinese restaurant buffets and record six specific activities.

Based on the observations, the team concluded that diners with a high Body Mass Index served themselves before surveying all available foods, used large plates, sat facing the buffet and used standard utensils instead of chopsticks.

Accordingly, to enjoy the buffets and still maintain a healthy weight, follow these four tips:

1.  Survey the entire buffet before you begin to serve yourself.

2.  Put your food on small plates rather than on large.

3.  Choose a seat that faces away from the buffet area.

4.  At Asian buffets, opt for chop sticks rather than knives and forks.

The body of Wansink’s research reveals how behavior and perception influence when, where and how much we eat.

Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, and her ream of dietitians focus on four areas that shape eating behavior:

People  For some, eating with friends, eating alone or watching others eat are prompts to eat more.

Emotions  Being bored, sad, nervous, anxious or depressed can trigger eating more.  (So can feeling happy.)

Danger zones  Movie theaters, vending machine locations, a comfy chair watching TV and being in grocery stores, especially those that circulate aromas from the bakery or kitchen, are all invitations to overindulge.

Activities  Parties, celebrations, shopping in a supermarket or preparing food in your own kitchen can override will power.

Source:  Harvard Medical School Healthbeat, April 18, 2013          Study published in American Journal of Preventive Medicine, April 2013