Fruits

Consuming fruits regularly almost halves heart disease risk

A new study has suggested that eating fruits on a daily basis minimizes the risk of cardiovascular disease (CVD) up to 40 percent. The study presented at ESC Congress observed that that the more fruit people ate, the more their risk of CVD declined.

Consuming fruits regularly almost halves heart disease risk

Dr Du said that CVD, including ischaemic heart disease (IHD) and stroke, was the leading cause of death worldwide and improving diet and lifestyle was critical for CVD risk reduction in the general population but the large majority of this evidence had come from western countries and hardly any from China.

She added that China had a different pattern of CVD, with stroke as the main cause compared to western countries where IHD is more prevalent. Previous studies had combined ischaemic and haemorrhagic stroke probably due to the limited number of stroke cases in their datasets and given their different physiology and risk factors, they had conducted the first large prospective study on the association of fruit with subtypes of stroke in Chinese adults from both rural and urban areas.

The researchers found out that compared to people who never ate fruit, those who ate fruit daily cut their CVD risks by 25-40percent and there was a dose response relationship between the frequency of fruit consumption and the risk of CVD.

The researchers concluded that their results demonstrated that the benefit of eating fruit in the healthy general population and in patients with CVD and hypertension and fruit consumption was an effective way to cut CVD risk and should not only be regarded as might be useful

Study: Eat 7 servings of fruit, veggies daily

You know the saying, “An apple a day keeps the doctor away”? Turns out eating one apple isn’t enough. A new study suggests people who eat up to seven servings of fruit and vegetables a day can cut their risk of death by 42% – and that vegetables may be more important than fruit to your overall health.

The study, conducted by scientists in the United Kingdom, was published online Monday in the Journal of Epidemiology and Community Health.

The study

Researchers looked at data from more than 65,000 adults over age 35 who participated in the Healthy Surveys for England study between 2001 and 2008.

HSE surveyors had asked participants about their fruit and vegetable consumption during a 24-hour time period. Portion sizes were defined by the UK’s Department of Health to be about 80 grams (equivalent to just under 3 ounces). The new study authors compared this nutrition information to mortality data for the group over the following eight or so years.

The results

The participants ate an average of 3.8 servings of fruit and vegetables per day. Older, non-smoking women tended to eat more than other demographic groups. Produce consumption was also linked to participants’ body mass indexes; those who ate more fruit and vegetables tended to have a lower BMI.

The researchers found that a diet rich in fruit and vegetables can be protective against cancer, heart disease and all other causes of death. Eating at least seven servings was best, but each serving increase was associated with a lower risk of death.

To make sure they weren’t counting people who were seriously ill at the time of the survey, researchers excluded deaths that occurred in the year following the data collection. When they did so, they found that people who ate at least seven daily servings of fruit and vegetables had a 42% lower risk of death from all causes than those who ate less than one daily serving.

When researchers broke it down by cause of death, veggie lovers had a 25% lower risk of dying from cancer, and a 31% lower risk of dying from heart disease or stroke.

Vegetables seemed to provide a greater health benefit than fruit. Eating more than three or four servings of fruit daily didn’t increase a study participant’s chance of survival, the study authors concluded.

Study limits

HSE surveyors only recorded one day of each study particpant’s fruit and vegetable consumption. On that day, the participant could have eaten more or less produce than they would normally consume.

Researchers also did not include participants’ total caloric intake, salt consumption or fat consumption in their analysis.

As the study authors say, their data shows a “strong association, but not necessarily a causal relationship.”

Takeaway

Eat more vegetables. Even if you, like many of the study participants, believe you’re eating an overall healthy diet, you “need to aim higher,” according to an editorial accompanying the study.

This study follows previous research presented at the American College of Cardiology’s annual session last week. Dr. Michael Miedema and his colleagues found that women who ate eight to nine servings of fruit and vegetables in their 20s were 40% less likely to have dangerous plaque in their arteries in their 40s.

“There is value in knowing how the choices we make early in life have lifelong benefits,” Miedema said in a press release.

So fill up on salad. Snack on raw carrots. And yes – eat that apple.

Sorce: CNN

Healthy ways to prevent cancer in teens!

CDC’s Division of Cancer Prevention and Control sponsored a supplemental issueExternal Web Site Icon of the Journal of Adolescent Health about ways to prevent cancer, with a focus on youth. The authors are experts from many different professions, showing the importance of working together to protect youth from cancer.

Youth go through many physical and social changes as they grow into adults. These changes create unique opportunities for cancer prevention. By addressing certain exposures and behaviors among today’s youth, we can reduce their chances of getting cancer in the future.

Examples include—

Promoting protective behaviors.

  • Completing the three-dose human papillomavirus (HPV) vaccine series.
  • Eating healthy food.
  • Getting enough physical activity.

Reducing harmful exposures.

  • Avoiding sunbathing and indoor tanning bed use.
  • Quitting smoking and other tobacco use.
  • Limiting alcohol use.
  • Avoiding exposure to certain chemicals.
  • Limiting radiation dose during medical imaging procedures.

Source: CDC

Healthy diet lowers dementia risk later in life

A new study suggests that healthy dietary choices in midlife may prevent dementia in later years.

The results showed that those who ate the healthiest diet at the average age of 50 had an almost 90 percent lower risk of dementia in a 14-year follow-up study than those whose diet was the least healthy.

The study was the first in the world to investigate the relationship between a healthy diet as early as in midlife and the risk of developing dementia later on.

The researchers assessed the link between diet and dementia using a healthy diet index based on the consumption of a variety of foods. Vegetables, berries and fruits, fish and unsaturated fats from milk products and spreads were some of the healthy components, whereas sausages, eggs, sweets, sugary drinks, salty fish and saturated fats from milk products and spreads were indicated as unhealthy.

Previous studies on diet and dementia have mainly focused on the impact of single dietary components.

“But nobody’s diet is based on one single food, and there may be interactions between nutrients, so it makes more sense to look at the entire dietary pattern,” Marjo Eskelinen, MSc, who presented the results in her doctoral thesis in the field of neurology, said.

Higher intake of saturated fats linked to poorer cognitive functions and increased risk of dementia

The doctoral thesis, published at the University of Eastern Finland, was based on the population-based Finnish Cardiovascular Risk Factors, Ageing and Incidence of Dementia (CAIDE) study.

Source: zee news

Nutritional do’s and don”ts for pregnant women!

You’ve just received the good news that a little one is on the way! Congratulations, you’re pregnant!

Pregnancy is beautiful, magical and even empowering! Whether you are elated or in a wee bit of shock, remember pregnancy is an immense physical, psychological and emotional experience whatever the circumstances surrounding it.

Once it sinks in that you are on your way to motherhood you may find yourself thinking, what”s next? Expect a lot of changes in your lifestyle which include some dietary modifications because your growing baby is absorbing everything you”re eating.
You will be snowed under with advice from family, friends and yes, even complete strangers about what foods are safe and what aren’t during pregnancy, enough to confuse anyone.

First and foremost you’ll need protein and calcium for your baby’s tissues and bones, extra folic acid to protect against neural tube birth defects and iron to help red blood cells carry oxygen to your baby. Although it is imperative that you discuss your diet with your doctor, we at MedGuru give you some dos and don’ts that will help get you started!

Foods to eat during pregnancy:-
Whole grains
Try incorporate whole grains that are fortified with folic acid and iron into your daily diet. Eat oatmeal during breakfast, whole-grain bread at lunch and brown rice for dinner.

Leafy greens, fruits
Increase intake of green veggies broccoli and spinach, food items like muesli and fruits like Blueberries, raspberries, and blackberries which are a good source of iron that a woman”s body needs to produce all the blood needed to supply nutrition to the placenta.

Eggs
Apart from being rich in protein, eggs provide amino acids, vitamins and minerals, including choline, which is good for baby”s brain development. Refrain from eating under-cooked or raw eggs as they may be tainted with bacteria.

Sea food
Fish, touted for omega-3 fatty acids that help the baby”s brain development and eyes is a good meal choice during pregnancy. It is absolutely safe to consume up to 12 ounces of low-mercury fish, such as salmon per week. Try it grilled, broiled, or as a salad.

Low-fat yogurt
Low-fat yogurt is rich in calcium, high in protein and it sans the added sugar of flavored yogurts. Blend it with fruit into smoothies or sprinkle it with nuts or muesli for a tasty crunchy snack.

Foods to avoid during pregnancy:-
Liver or liver-containing products such as liver pâté, liver sausage or haggis should be eaten only occasionally as they contain large amounts of vitamin A which may cause damage to the embryo.

Avoid drinking too much of coffee, tea and colas as caffeine based beverages may affect the growth of baby.

Skip unpasteurized cheeses, blue-veined cheeses like brie or camembert to avert the possible risk of transmission of infectious diseases such as Listeria. However, varieties such as cheddar and mozzarella can help in meeting your calcium requirements.

Source: med guru

Winter special: 5 fruits you must have to boost immunity

Winter is a time when those whacky cold winds can give you cold and flu and other seasonal health disorders. So one needs to have not just a healthy diet, but also consume fruits as they are packed with the necessary vitamins, minerals and antioxidants that help fight infections and boost immunity to fight against diseases.

All those scrumptious cakes and candies might attract you, but that best-tasting foods just add to one’s calorie intake and don’t help otherwise.

So, here is a list of five super-foods one must indulge in this winter:

Oranges: They are packed with Vitamin C and just one orange can supply 116.2% of the daily value of Vitamin C which helps prevent colds and recurrent ear infections.

Kiwi: Kiwi is a rich source potassium and antioxidants and help boost immunity and keep blood pressure in check.

Tangerines: This sweet and sour fruit is advisable especially for heart patients as it helps fight against bad cholesterol and clean trans-fat.

Pomegranate: This is one fruit which is highly recommended for those who are anaemic as it helps stimulate blood production. Also, it is helps prevent ageing of skin.

Cranberries: It is a rich source of antioxidants, Vitamin C and necessary fibre which helps boost immunity during winters.

Source: inagist