Into the Heart

A diet rich in legumes decreases total and LDL cholesterol

Legumes are a class of vegetables that includes beans, peas and lentils. Studies that have evaluated the beneficial effect of legume consumption on cholesterol have primarily focused on soybeans and isoflavones. Yet, in many cultures a significant part of the diet includes non-soy legumes, such as beans, lentils and peas.  A recent meta-analysis of randomized controlled trials indicates that non-soy legume consumption also lowers cholesterol levels.

Data from ten trials representing 268 participants were examined using a random effects model. The mean net change in total cholesterol for those treated with a legume diet compared to control group was −11.8mg/dL. The mean net change in low-density lipoprotein cholesterol (LDL) was −8.0mg/dL.

Hummus blended with a tablespoon of extra virgin olive oil and fresh minced garlic nurtures arteries and helps lower troublesome cholesterol. The cardiovascular benefits of extra virgin olive oil are detailed in the January 2011 entries (see left sidebar for the index). Bean soups provide healthy fiber, a good source of artery relaxing potassium and are also cholesterol friendly.  Homemade hummus and bean soups tend to be more heart friendly than pre-made store brought products. In general, prepared foods have high salt content. High salt intake stresses the arteries, which then contributes to high blood pressure.

Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. Legumes such as edamame, soy nuts, lima beans, navy beans and lentils provide a good source of protein, and contain beneficial fats, soluble and insoluble fiber. Soluble fiber absorbs excess cholesterol and toxins like a sponge, insoluble fiber sweeps out excess cholesterol/toxins.

Potassium comforts blood pressure by helping relax arteries.
Legumes are high potassium foods.One-half cup of cooked pinto beans contains 400 mg of potassium, lentils 365 mg, dried peas 355 mg

 

Source:
L.A. Bazzanoab
Tulane University School of Medicine, New Orleans, LA, USA
Nutrition, Metabolism and Cardiovascular Diseases
Volume 21, Issue 2, Pages 94-103, February 2011

Health enhancing properties of the Okinawa Japan Diet

Residents of Okinawa, Japan, are known for their long average life expectancy, high numbers of centenarians, and low risk of age-associated diseases. Much of the longevity advantage in Okinawa is thought to be related to a healthy lifestyle, and a diet, which is low in calories yet nutritionally dense, especially with regard to phytonutrients in the form of antioxidants and flavonoids. Phytonutrients are the medicinally active chemical constituents derived from plants.

Research suggests that diets associated with a reduced risk of chronic diseases are similar to the traditional Okinawan diet, that is, vegetable and fruit heavy, reduced in meat, refined grains, saturated fat, sugar, salt, and full-fat dairy products. Many of the characteristics of the diet in Okinawa are shared with other healthy dietary patterns, such as the traditional Mediterranean diet or the modern DASH (Dietary Approaches to Stop Hypertension) diet.

Features such as the low levels of saturated fat, high antioxidant intake, and low glycemic load in these diets are likely contributing to a decreased risk for cardiovascular disease, some cancers, and other chronic diseases through multiple mechanisms, including reduced oxidative stress.

A comparison of the nutrient profiles of the three dietary patterns (Mediterranean, DASH, Okinawan) shows that the traditional Okinawan diet is the lowest in fat intake, particularly in terms of saturated fat, and very high intake of antioxidant rich yellow-green, orange-yellow vegetables, such as sweet potatoes, and green leafy vegetables.

The health implications of a low calorie, nutrient dense, antioxidant rich, low glycemic dietary pattern has been demonstrated in the residents of Okinawa, Japan. Additionally, the herbs, and spices consumed by many Okinawan’s on a regular basis are now considered to be "functional foods".

Potassium, which is abundant in vegetables, is inversely related to blood pressure. Although the situation has changed somewhat in recent years, the Okinawan diet has generally included a large amount of vegetables, and until recently Okinawans had the lowest rates of mortality due to stroke and coronary heart disease in Japan. These low mortality rates are partly attributable to increased potassium intake resulting from the high vegetable consumption.

Typical yellow-green Okinawan vegetables include goya (Momordica charantia), green papaya (Carica papaya), Handama (Gynura bicolor), Karashina (Brassica juncea), Njana (Crepidiastrum lanceolatium), Fuchiba (Artemisia vulgaris) and Fudanso (Beta vulgaris).

Papaya is a high potassium food; one papaya contains about 781 mg of potassium.
Most adults require about 2000 milligrams of potassium from their diet each day.

Sources:
The Okinawan diet: health implications of a low-calorie, nutrient-dense,
antioxidant-rich dietary pattern low in glycemic load
Willcox DC, Willcox BJ, Todoriki H, Suzuki M.
Department of Human Welfare, Okinawa International University, Okinawa, Japan
J Am Coll Nutr. 2009 Aug;28 Suppl:500S-516S

Potassium excretion in healthy Japanese women was increased by a dietary intervention
utilizing home-parcel delivery of Okinawan vegetables.
Tuekpe MK, Todoriki H, Sasaki S, Zheng KC, Ariizumi M.
Department of Environmental and Preventive Medicine, University of the Ryukyus, Nishihara-cho, Okinawa, Japan.
Hypertens Res. 2006 Jun;29(6):389-96

Thirty Minutes Each Day . . . to Nurture a Woman’s Heart

Epidemiologic studies suggest that as little as thirty minutes of moderate intensity physical activity each day can lower the risk of developing cardiovascular disease in women. Even sedentary individuals who become physically active at older ages achieve cardiovascular benefits.

Physical activity appears to slow the initiation and progression of cardiovascular diseases through beneficial effects not only on body fat (adiposity) but also on insulin sensitivity, blood sugar control (glycemic), type 2 diabetes, blood pressure, cholesterol (lipids), endothelial function, and inflammation.

Exercise enhances the bioavailability of nitric oxide within the arteries. Nitric oxide is a key vasodilatory molecule that protects the structure and function of the arteries. Nitric oxide keeps the arteries open/ relaxed and reduces arterial build-up. The hormone estrogen also enhances nitric oxide bioavailability. However, the menopause transition naturally results in diminished estrogen production which then results in reduced nitric oxide bioavailability. Reduced estrogen production (the cause) is why post menopausal women are more prone to high blood pressure (the affect).

Thirty minutes of moderate, joyful exercise each day for post menopausal women helps to replenish a healthy level of nitric oxide within the arteries. Exercise also increases insulin sensitivity, which means glucose (blood sugar) is taken in by cells to produce energy. When glucose is not taken in by cells, the glucose becomes stored body fat (contributes to weight gain).

Thirty nurturing minutes a day . . .  tai chi, a joyful walk or a CD type workoutat home to comfort your heart and soul, how nice!

Source:
S.S. Bassuka, J.E. Manson
Division of Preventive Medicine, Brigham and Women's Hospital, Boston Ma.
Nutrition, Metabolism and Cardiovascular Diseases

Olive Oil or Extra Virgin Olive Oil for Cardiovascular Protection

Extra virgin olive oil is a unique dietary fat (lipid) in the sense that it is not extracted from seeds by means of solvents. Rather, it is obtained from whole olive fruit by using a cold-press technique which does not alter the chemical nature of the fruit or that of the resulting oil.

A most abundant compound in the olive is oleuropein. With the progression of blooming and maturation, oleuropein yields several compounds (hydroxytyrosol, oleuropein aglycone, and ligstroside) that generate the full fruity taste of olive oil.

These special compounds are virtually absent in refined oils often labeled olive oil, which is extracted by means of solvents and alkalinized with chemicals to reduce the excessive acidity. Additionally, the vitamin E (tocopherol) content of olive oil is ten times lower than that of virgin olive oil because of the lack of extraction of olive seeds, where most of the tocopherols are located.

During the past years, the biological activities of olive oil phenolics: oleuropein and hydroxytyrosol, have been thoroughly researched. These studies indicate that olive oil phenolics are potent free radical scavengers, inhibit chemically induced LDL cholesterol oxidation, inhibit platelet aggregation and eicosanoid production by activated human leukocytes, have antithrombotic activity, and potentiate the macrophagic response to endotoxin challenge by increasing their production of nitric oxide. These heart healthy benefits are related in the next sections.

In summary, extra virgin olive oil as a principal source of dietary fat provides intake of bioactive compounds with cardioprotective effects.

Anti-inflammatory and antioxidant effects of extra virgin olive oil

In the body certain types of fats tend to become polluted (oxidized) which then generates a cascade of cellular activity and inflammation resulting from oxidative stress. LDL cholesterol in the arteries is highly susceptible to this type of oxidative stress. HDL cholesterol conveys antioxidant actions and helps protect arteries from oxidative stress. Essentially certain types of high fat meals are associated with increased oxidative stress which, in turn, increases the risk of coronary artery disease and heart attack. Antioxidants help prevent fats from becoming polluted which reduces oxidative stress which then reduces inflammation and cellular build up in the arteries.

The study noted below evaluated changes in inflammatory mediators, thromboxane B2 and leukotriene B4, oxidative stress markers and fat (lipid) parameters, after a fat rich meal administered to twelve healthy subjects. The subjects were divided into three groups each participant received either extra virgin olive oil, olive oil or corn oil, together with 150 grams of potatoes. There was a two week washout period between treatments.

Blood samples were drawn at the start of the study and after one, two, and six hours after the meal. A significant decrease in inflammatory markers, namely thromboxane B2 and leukotriene B4, was recorded after hours two and six with extra virgin olive oil (but not olive oil or corn oil) consumption. An increase of serum antioxidant capacity was also recorded. This outcome reinforces the understanding that the Mediterranean diet reduces the incidence of coronary heart disease partially due to the protective role of its phenolic components, including those of extra virgin olive oil.

Epidemiological studies correlate lower incidence of cardiovascular disease with adherence to the Mediterranean diet.

Source:
Postprandial anti-inflammatory and antioxidant effects of extra virgin olive oil.
Bogani P, Galli C, Villa M, Visioli F.
Dept Pharmacological Sciences, University of Milan, Italy.
Atherosclerosis. 2007 Jan;190(1):181-6.

A Heart Healthy Cookie Recipe with olive oil

Intense Dark Cocoa Orange Cookie
Below is a low glycemic-cookie recipe that does not contribute to weight gain. The adult type cookie uses a half a cup of extra virgin olive oil and is heart healthy.

 two cups self rising flour
.75 cup dark cocoa powder
.25 cup sugar
1 tablespoon cinnamon
a half cup extra virgin olive oil
.25 orange juice and one whole orange

This cookie is low glycemic and does not cause a rapid rise in blood sugar. When too much sugar (glucose) circulates in the body the excess sugar is converted to stored body fat (weight gain). Additionally, high sugar levels cause LDL cholesterol to oxidize (become polluted) which contributes to arterial inflammation and arterial build up.

Olive oil is rich in omega 9 monounsaturated fats. Omega 9 fats generate a feeling of fullness (satiety). Omega 9 fats also nourish the skin and blood vessels.
Cocoa powder is derived from the cacao bean and has antioxidants, flavanols and procyanidin B2 which contributes to soft, flexible and strong arteries.

To begin this healthy cookie recipe blend dry ingredients with a spoon. Take the zest of one orange and add to the dry ingredients. Mix wet ingredients. Next dice the rest of the orange (pulp and all) into tiny pieces, mix orange pieces with the wet ingredients.  Combine dry and wet ingredients . . . stir with a spoon. An electric blender will affect the cake/truffle like texture.

Roll a full teaspoon of cookie dough in the palm of hand, place on aluminum foil or parchment paper about one inch apart, flatten slightly, sprinkle top with hint of sugar.  The cookie retains its shape and becomes puffy. The final cookie is dense and cake like. This is a low sugar, intense flavor adult type cookie, nice for a mid morning or mid afternoon pick me up. Bake at 350 degrees, 12 - 14 minutes,  yield about 32 cookies. 

Yes, this is a vegan cookie recipe.

Less Saturated Fat. . . Better Glucose Control

The importance of regulating inflammation to help prevent and manage disease is an important aspect of contemporary medical care. Tumor necrosis factor-alpha is an inflammatory mediator that has a significant role in cardiovascular diseases. Tumor Necrosis Factor-alpha is produced by fat (adipose tissue). Saturated fatty acids are associated with inflammation at the level of adipose tissue because saturated fat contributes to an increase of tumor necrosis factor-alpha activity.

Tumor Necrosis Factor-alpha is also a factor in the Metabolic Syndrome, a disorder which is characterized by insulin resistance and inflammation. Studies show that tumor necrosis factor-alpha is capable of inhibiting insulin secretion. Additionally, tumor necrosis factor-alpha is thought to interfere with insulin signaling in a variety of non-insulin producing cells, essentially inducing a state of insulin resistance.

Polyunsaturated fatty acids and monounsaturated fatty acids are unsaturated fatty acids. Mediterranean populations with dietary habits that are high in monounsaturated fatty acids, partly due to high olive oil (oleic acid) consumption, have considerably reduced inflammatory markers when compared to populations that have lower oleic acid intake. Oleic acid was found to be effective in reversing the inhibitory effect in insulin production of the inflammatory tumor necrosis factor-alpha.

The results of the research study noted below, suggests a diet high in oleic acid, which can be achieved through consumption of peanut and olive oil, produce beneficial effects in type II diabetes and have potential to reverse the negative effects of inflammatory cell activity observed in obesity and non insulin dependent diabetes mellitus (Type 2DM). These findings further support the use of modulating diet to treat diseases that have inflammatory origins.

Additionally, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) collectively referred to as omega 3 fish oils, have also been shown to be potent anti-inflammatory agents.

Source:
Oleic acid and peanut oil high in oleic acid reverse the inhibitory effect of insulin production
of the inflammatory cytokine TNF-α both in vitro and in vivo systems
Evros K Vassiliou , Andres Gonzalez , Carlos Garcia
Dept Biological Sciences, Kean University, Union, New Jersey 07083, USA
Lipids in Health and Disease 2009

Eggplant Comforts Blood Sugar and Blood Pressure

The National Diabetes Education Program of the National Institute of Health, The Mayo Clinic and American Diabetes Association recommend eggplant in the diet as a choice for management of type 2 diabetes. The rationale for this suggestion is the high fiber and low soluble carbohydrate content of eggplant.

However, researchers at the University of Massachusetts, in Amherst suggest a more physiologically relevant explanation. Their research indicates the phenolic antioxidant activity and the α-glucosidase inhibitory potential of eggplant likely contributes to reduce high blood sugar (hyperglycemia) based diseases such as type 2 diabetes.

Results from this study indicate that phenolic-enriched extracts of eggplant with moderate free radical scavenging  antioxidant activity had high α-glucosidase inhibitory activity and in specific cases moderate to high angiotensin I-converting enzyme inhibitory activity.

Inhibition of these enzymes provides a strong biochemical basis for management of type 2 diabetes by controlling glucose absorption and reducing the associated hypertension. This phenolic antioxidant enriched dietary strategy also has the potential to reduce hyperglycemia induced conditions that are linked to cellular oxidation stress. For example, LDL cholesterol becomes troublesome when it is stimulated by oxidative stress.

An eggplant sandwich made with pumpernickel bread (low glycemic) provides a heart healthy lunch. A baked eggplant casserole with a vibrant herbal tomato sauce helps stabilize blood sugar. A pasta casserole (high glycemic) tends to elevates blood sugar. Elevated blood sugar contributes to stored body fat.

Before carbohydrates are absorbed from food, they must be broken down into smaller sugar particles like glucose by enzymes in the small intestine. Alpha glucosidase is an enzyme involved in breaking down carbohydrates.

Alpha-glucosidase inhibitors are a class of oral medications for type 2 diabetes that decrease the absorption of carbohydrates from the intestine, resulting in a slower and lower rise in blood sugar (glucose) throughout the day, especially right after meals.

Angiotensin converting enzyme. The angiotensins are peptides (substances smaller than proteins) that act as vasoconstricting agents (causing blood vessels to narrow). Narrowing the diameter of the blood vessels tends to increase blood pressure.

Source:
In vitro studies of eggplant (Solanum melongena) phenolics as inhibitors of key enzymes
relevant for type 2 diabetes and hypertension
Y. Kwona, E. Apostolidisa, K. Shetty,
Bioresource Technology
Volume 99, Issue 8, May 2008, Pages 2981-2988

Oat, and Barley Ease Type 2 Diabetes

The components of plant-based vegetarian diets have advantages in the treatment of type 2 diabetes. The use of whole-grain or traditionally processed cereals and legumes has been associated with improved glycemic control in both diabetic and insulin-resistant individuals. Long-term medical studies indicate that whole-grain consumption reduces the risk of both type 2 diabetes and cardiovascular disease. In addition, nuts, viscous fibers (fibers from oats and barley), soy proteins, and plant sterols, which are often part of the vegetarian diet, reduce serum lipids. In combination, these plant food components may have a very significant impact on cardiovascular disease, one of the major complications of diabetes.

Furthermore, substituting soy or other vegetable proteins for animal protein has potential to decrease renal hyperfiltration, proteinuria, and renal acid load and in the long term reduce the risk of developing renal disease in type 2 diabetes.

The vegetarian diet, therefore, contains a portfolio of natural products and food forms of benefit for both the carbohydrate and lipid abnormalities in diabetes. It is anticipated that their combined use in vegetarian diets will produce very significant metabolic advantages for the prevention and treatment of diabetes and its complications. A homemade oat and barley muffin provides a healthy start to the day.

Source:
Type 2 diabetes and the vegetarian diet
David JA Jenkins
Clinical Nutrition & Risk Factor Modification Center and the Department of Medicine, Division of Endocrinology and Metabolism St Michael’s Hospital, Toronto
American Journal of Clinical Nutrition, Sept 2003, Vol. 78, No. 3, 610S-616S.

A Vegetarian Diet: A lower risk of Type 2 Diabetes

Researchers at Loma Linda University, California assessed the prevalence of type 2 diabetes in people following different types of vegetarian diets compared with that in non vegetarians. The study population comprised 22,434 men and 38,469 women. The type of vegetarian diet was categorized based on a food frequency questionnaire.

Mean body mass index (weight) was lowest in vegans 23.6 kg/m2 and incrementally higher in lacto-ovo vegetarians 25.7 kg/m2, pesco-vegetarians 26.3 kg/m2, and 27.3 kg/m2 in semi-vegetarians. Mean body weight for non vegetarians was 28.8 kg/m2.

Prevalence of type 2 diabetes increased from 2.9% in vegans to 7.6% in non vegetarians; the prevalence was intermediate in participants consuming lacto-ovo 3.2%, pesco 4.8%, or semi-vegetarian 6.1% diets.

After adjustment for age, sex, ethnicity, education, income, physical activity, television watching, sleep habits, alcohol use, and body mass index, . . . vegans, lacto-ovo vegetarians, pesco-vegetarians, and semi-vegetarians all had a lower risk of type 2 diabetes than non vegetarians.

The body mass index difference between vegans and non vegetarians indicates a substantial potential of vegetarianism to protect against obesity. Increased conformity to vegetarian diets protected against risk of type 2 diabetes after lifestyle characteristics and body mass index were taken into account. Pesco and semi vegetarian diets afforded intermediate protection.

A pesco-vegetarian is a vegetarian who includes fish in their diets, but no other forms of meat.
Ovo-Lacto vegetarians prefer not consume meat or flesh of any kind, but do incorporate eggs and dairy products into meals. 

Source:
Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes
Serena Tonstad, MD, PHD
Diabetes Care May 2009 vol. 32 no. 5 791-796