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)

Foods For Healthy Heart

Risk of heart diseases can be reduced by adding diffrent colours in your plate. The foods listed here are all top-performers in protecting heart and blood vessels.

1.      Salmon, contains Omega-3 fatty acids.

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2.           Flaxseed (ground), rich in Omega-3 fatty acids; fiber, phytoestrogens.

3.           Oatmeal contains Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

4.           Black or Kidney Beans, full of B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.

5.           Almonds, contains Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

6.           Walnuts, full of Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.

7.           Red wine, full ofCatechins and reservatrol (flavonoids).

8.           Tuna rich in Omega-3 fatty acids; folate; niacin.

9.           Tofu contains Niacin; folate; calcium; magnesium; potassium.

10.        Brown rice, rich inB-complex vitamins; fiber; niacin; magnesium, fiber.

11.        Soy milk, contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.

12.        Blueberries, contains Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

13.        Carrots, full of Alpha-carotene (a carotenoid); fiber.

14.        Spinach, have Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

15.        Broccoli, full of Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

16.        Sweet potato, rich in Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

17.        Red bell peppers, contains Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.

18.        Asparagus, full of Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

19.        Oranges, rich in Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

20.        Tomatoes, full of Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

21.        Acorn squash, contains Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.

22.        Cantaloupe, loaded with Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

23.        Papaya, full of Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.

24.        Dark chocolate, rich in Reservatrol and cocoa phenols (flavonoids).

25.        Tea, loaded with Catechins and flavonols (flavonoids).

Stick to these heart healthy habbits and enjoy life with healthier heart.

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Don't Overlook Beans!

The populations with lower intake of animal protein and higher intake of various beans including soy bean & soy bases foods have found notable low risk of coronary heart disease. Soy protein lowers plasma, total & LDL cholesterol in hypercholesterolemia conditions. It has shown to significantly reduce hepatic cholesterol and increase bile acid excretion. Hydrophobic undigested and high molecular weight undigested fractions of soy protein have been shown to lower cholesterol and bind bile acid even more than soy protein.  Bile acids are acidic steroids synthesis in the live from cholesterol after conjugation with glycine or taurine. The hypothesized possible mechanism by which dietary fiber lowers cholesterol on the binding of bile acid and increasing their fecal excretion. The healthful and cholesterol lowering properties of food fractions by evaluation the vitro bile acid binding between vitro studies showing that cholestyramine binds bile acids and cellulose does not. In vitro binding of bile acid by soy bean, black eye bean, garbanzo and lima bean was determined, using a mixture of bile acids.

 The results indicate that bile acid binding by garbanzo is highest followed by  black eye beans and lima beans at equal and at last soy beans shows their relative health-promoting potential. Incorporation of garbanzo, black eye and lima bean in diets should be encouraged. Data suggest that, of all four kinds of beans tested, bile acid binding may be related to phytochemical i.e. flavanoid, tannin, estrogenic content, anionic, cationic, physical and chemical structure, composition and metabolites produced during digestion or their interaction with active binding sites, or their interaction with active binding sites.

References:
Summary written by Aysha Marium, M.phil Scholar. 

Article: In vitro binding of bile acid by soy bean ( Glycine max ), black eye bean ( vigna unguicilata ) , garbanzo ( cicer arietinum ) and lima bean ( Pharsalus Lunatus )/T.S Kahlon , Q. Shao.

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Cardiovascular diseases, Cancer And Bile Acid Binding

In vitro bile acid binding can be used as tool to evaluate cholesterol lowering and cancer risk reduction ability of food. Bile acid are end product of cholesterol metabolism, synthesized in liver and required for fat absorption in gastrointestinal tract. Absorbed fat metabolism leads to cholesterol production in body. Bile acid binding of food prevents their reabsorption and stimulates blood and liver cholesterol conversion into bile acid. Secondary bile acids increase the risk of colorectal cancer. Excretion of bile acid is the major route cholesterol removal from the body. Bile acid binding values determined relative to Cholestrymine ( Bile acid binding, cholesterol lowering drug) binding is a cost effective method for screening foods and food fractions to evaluate their health promoting potential.

Studies suggest that cooked whole grain hard, red winter and hard white winter wheat have significantly higher health promoting potential than their cooked pearled grain counter-parts. It shows red colour associated with whole grain may not necessarily indicate high health benefits.  

Rice and wheat brans have significantly higher Bile acid binding capability than corn and oat bran.Wheat fiber and bran binds bile acid, provides bulk in feces hence prevent colon cancer. Studies show milling improves Bile acid binding. It could be concluded that finer particle size whole grain flour have higher health beneficial effects.

It's been found that process technologies (extruding, shredding, toasting and flaking) and fortification could be used to enhance bile acid binding capability of ready to eat cereals.

"Whole grains and cereals made from whole grains and bran (rice, oat and barley) and legumes, when consumed regularly, can help lower the risk of cardiovascular diseases and certain cancers and improve public health."

Reference:
Health promoting potential of Cereals, Grain fractions, and beans as determined bu their in vitro bile acid binding by T.S Khalon
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Fat Phobia

Most of the people think fat should not be a part of their healthy life. To avoid fat people use fat-free products which usually have loads of refined carbs and sugars to maintain acceptable taste profile. Ultimately such diet leads to obesity.

The truth is human body do need certain amount of fat to maintain regular body functions. Fat is the structural component of the cell, body needs it for cell repairing. Too low fat diet disturbs the absorption of fat soluble vitamins and antioxidants. Cutting fat too much can lead to constant hunger. Dr. Cate has efficiently summarized reasons to eat fat in the following pictorial illustration. 

Fat servers many physical, chemical and nutritional functions in the food. Fat improves the flavor, provides creamy texture and glossy look to the food.

Few sources of good fats.
Image courtesy: Women's health mag

One shouldn't avoid fat completely but monitor the quality and quantity of fat. Prefer unsaturated fat and high density lippoproteins (HDL). Polyunsaturated fatty acids (PUFA) keep heart healthy, they reduce serum cholesterol level. Take fats which are liquid at body temperature. Avoid shortenings and hydrogenated fat. By the process of hydrogenation liquid fat is converted into solid fat at room temperature, during this process there are chances of formation of trans fatty acids.

Are you still fat phobic?

Healthy Eating Misconceptions

There are many false believes about healthy eating like 

• I'll be starving if I eat healthy.
  
• Healthy meal planning means budget imbalance.
  
• I have to incorporate low calorie / low fat / sugar free processed products in my plate.
  
• Only vegetables are healthy and I love meat.

Healthy eating doesn't mean eating less portions but eating in balance. Place fruits and vegetables in leading role supported by a cast of whole grains, protein rich foods like sea food, chicken, lean meat, cheese etc. 

Example of healthy plate

Do not eliminate fats completely. Fat is satiating, cutting it too much can lead to constant hunger. Avoiding fat led to overeating refined carbs and sugar, which ultimately increased calorie intakes.

Have a look at these pictorial illustrations and think again are you really going to starve with healthy choices?

Junk food is temporarily satisfying. It only provides empty calories and virtually no nutritional benefits. 

"Because we are what we eat, we can literally transform our bodies and minds by choosing inspiring diet."

Sweet Potatoes Are Really Sweet

 November is sweet potato awareness month, best time to incorporate these nutritious vegetable in your plate. 
Sweet potatoes are starchy tubers packed with vitamins, minerals and antioxidants. It is a good source of fiber, beta carotene (precursor of vitamin A), Vitamin C, magnesium and potassium. Sweet potatoes are low in sodium, fat free and cholesterol free.This nutritious vegetable has low glycemic index. They appear to stabilize blood sugar level.

Have a look at informative chart I found from Whole foods website.

Select sound and firm roots without bruises, wrinkles and decay. Choose deep orange color sweet potato for more food value.

Before cooking sweet potatoes, scrub skin and trim off any bruised or woody portions. 

Store them at cool and dry place but do NOT refrigerate. Refrigeration develops a hard core and undesirable taste after cooking.

Sweet potatoes can be baked, boiled, fried, broiled, canned or frozen. They can also be cooked in the microwave oven.

References: 

United States Sweet Potato Council

Aggie Horticulture