Health Benefits Of Fiber

Statistical data shows that cardiovascular diseases are the most prevalent cause of death worldwide. Dietary patterns and life style practices such as smoking, physical activity significantly affect cardiovascular heath. Epidemiological studies associate high dietary fiber intake with lower prevalence rate of coronary heart diseases, stroke and hypertension. Studies suggest high fiber consumption reduces major risk factors such as diabetes, obesity and dyslipidemeia.

Many cohort studies stated that high fiber consumption,specifically whole grains are associated with a significantly lower CVD risks. While cereal fibers are found to have very similar effects of whole grains. 26% reduction in stroke prevalence is allied with higher whole grain intake. In French and Chinese studies, high fiber consumption was linked with lower prevalence of hypertension, lower total serum cholesterol and triglyceride value than were lower intake. Chinese study also associated lower BMI with high fiber consumption. Persons with high fiber consumption levels have a 29% lower risk of CHD. Increased fiber intake modestly lower the blood pressure of normal people and also reduces systolic & diastolic blood pressure for hypertensive individuals by -6mm of Hg and -4 mm of Hg respectively.

Individuals with the highest level of dietary fiber consumption have 29% reduced risk for developing diabetes as compared to those with lowest intake. Randomized controlled clinical trials illustrated that moderate increase in dietary fiber intake are linked with improved fasting glycemia and insulinemia and increased insulin sensitivity for non diabetics. Randomized controlled clinical trials for diabetic individuals also suggest moderate increase in fiber utilization improves glycemic control.

 High fiber foods or supplements are likely to improve heart health, blood pressure, serum lipoproteins and also assist weight management. 

Nuts For Healthy Heart

WHAT ARE NUTS?

Nuts are botanically a type of single-seeded fruit in which the pericarp enclosing the seed is a hard woody shell. In common usage the term is used loosely for any hard, oil rich kernel. Of those commonly eaten, only hazel, filbert and chestnut are strictly nuts. Walnuts, pecans, almonds and coconuts are really drupes. Brazil nuts, pistachios, macadamias, and cashews are really seeds with a hard shell derived from the testa rather than the pericarp.[i]

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According to the Spanish Food Code, nuts are those fruits the edible part of which has in its composition less than 50% of water. The products of certain trees are called nuts (tree nuts): almonds, hazelnuts, macadamia nuts, walnuts, cashew nuts, pine nuts and pistachios. In this group are also included peanuts and sunflower seeds.[ii]

WHY NUTS ARE SUGGESTED FOR CVDs PATIENTS?

On the basis of Epidemiological evidences, Nutritional, in -vitro studies and clinical trials nuts are considered as cardioprotectant functional food.

EPIDEMIOLOGICAL EVIDENCES

Some of the epidemiological studies are:

·         The Adventis health study

·         The Iowa women’s health study

·         The Nurses’ health study

·         All cause mortality and nut consumption

·         Secondary CHD prevention[iii]

 The epidemiologic studies have reported various endpoints, including fatal CHD, total CHD death, total CHD, and nonfatal myocardial infarct. In conclusion, the results of all the epidemiological studies confirm the cardiovascular protection of nuts. This protection is extended both to men and women of different races and ages, including postmenopausal. In addition, the protection, also, has been described in individuals with normal and with high blood pressure. At the same time, the consumption of nuts is associated with a low mortality rate and an increase in life expectancy without total cardiovascular disease total, which means living for a longer time free of this type of illnesses.

CARDIOPROTECTIVE NUTRIENTS AND DIETARY FACTORS IN NUTS

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Nuts contain a combination of at least 28 different essential nutrients. Nuts are an excellent source of polyunsaturated and monounsaturated fats – the good fats – which can help manage blood cholesterol. A recent meta analysis found that eating on average 67g of nuts per day reduced total cholesterol by 5%, LDL (bad) cholesterol by 7% and triglycerides by 10%. In addition to being a rich source of several essential vitamins and minerals, mono- and polyunsaturated fatty acids, and fiber, most tree nuts provide an array of phytochemicals that may contribute to the health benefits attributed to this whole food. Although many of these constituents remain to be fully identified and characterized, broad classes include the carotenoids, hydrolyzable tannins, lignans, naphthoquinones, phenolic acids, phytosterols, polyphenols, and tocopherols. These phytochemicals have been shown to possess a range of bioactivity, including antioxidant, antiproliferative, anti-inflammatory, antiviral, and hypocholesterolemic properties. 

Studies have shown that those who eat a handful (30g) of nuts at least five times a week reduce their risk of heart disease by 30–50%.2–5 Nuts rich in monounsaturated fats include macadamias, hazelnuts, cashews, almonds, pistachios and pecans. While walnuts, pine nuts and Brazil nuts are rich in polyunsaturated fats. All nuts contribute fiber to the diet, containing about 8g per 100g on average. Dietary fiber can help manage cholesterol and is essential for a healthy bowel function.[iv]

REFERENCES

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[i] http://www.reference.md/files/D009/mD009754.html (Accessed on April, 4th 2013)

[ii] Dr. Rosa SOLÀ ALBERICH, Effects of Nuts on cholesterol and cardiovascular diseases.

[iii] Hand book of Nutraceuticals and Functional food; pg 484-497.

[iv] 2012 Nutrient Composition of Tree Nuts, www.nutsforlife.com.au (Accessed on March, 28th 2013)