Ways to Prepare Fish That Could Reduce Risk of Heart Failure
BAKED OR BROILED FISH LINKED TO LOWER HEART FAILURE RISK?
A study found that consumption of 5 or more weekly servings of broiled or baked fish may lower heart failure risk by 30%, while one weekly serving or more of fried fish may increase heart failure risk by 48%.
Researchers found heart failure risk was reduced further when the fish was dark, such as salmon or mackerel, compared to when the fish was tuna, or light fish such as sole or cod.
Despite earlier studies, the team did not find any lower heart failure risk with increased intake of omega-3 fatty acids, or alpha-linolenic acid (ALA); and while frying increases trans fatty acid (TFA) content, no link was found between TFA intake and heart failure risk.
The finding may not be one of cause and effect because those eating more baked or broiled fish were more likely to be older, heavier, less active, diabetic, and smokers, and who eat fewer fruits and vegetables.
All participants were women.
This study was released May 24, 2011 but will not be published until a future issue of Circulation: Heart Failure. It is available online now at http://bit.ly/kFgKgh without charge.
Could You Be Consuming Harmful Trans Fats Unknowingly?
TRANS FAT-FREE LABELS HIDE HARMFUL AMOUNTS
A study found substantial amounts of trans fat in many foods labeled trans fat-free. Researchers suggested that the government labeling protocol deceives many consumers who unknowingly exceed the healthy recommended intake of 1.11 grams a day.
Trans fats, even when consumed in small quantities increase the risks of coronary artery disease, sudden cardiac death and diabetes. Current FDA regulation requires that fat contents of more than five grams be listed in one gram increments; contents under five grams be listed in 0.5 gram increments; and amounts under 0.5 grams be listed as zero grams of fat. However, zero-fat-labeled foods contain up to 0.49 grams of trans fat.
Consumption of just three such food items (that may contain up to .49 gms of trans fat, but are legally labeled as “O g”) would total 1.47 grams of trans fat, which is considered a medically harmful daily quantity.
While these amounts seem small, research shows that raising daily trans fat consumption from 0.9 to 2.1 percent will increase the risk of cardiovascular disease by 30 percent.
This study was published in the January/February 2011 issue of the American Journal of Health Promotion. It is available at http://bit.ly/ijZBoJ.
Whole Grains Proven to Lower Cardiovascular Risk
It has long been thought that daily consumption of whole-grain foods such as bread could have a positive effect on the risk of cardiovascular disease but until now, no “comprehensive randomized and controlled intervention trial” – a more scientific and conclusive study – had been undertaken.
Finally, results of a new study of this type confirm that daily intake of three portions of whole-grain foods significantly reduce the risk of cardiovascular disease, at least in middle-aged people, and chiefly through the mechanism of lowering systolic blood pressure (the upper number in your blood pressure reading).
In fact, the study pegged the reduction in the risk of developing coronary artery disease at 15 percent and the risk reduction for stroke at 25 percent. After just four weeks on this diet, participants also showed improvements in other risk factors such as insulin sensitivity, cholesterol and internal inflammation. The effect was similar for both those getting three servings of whole wheat and for those getting the same servings of whole wheat and oats. The study was just released by the American Journal of Clinical Nutrition. Details are available now online at http://bit.ly/9Ztt9u.
Link Between Car Exhaust & Diabetes?
Long-term exposure to the inflammatory pollutants from automobile traffic may be a risk factor for development of Type II diabetes later in life. A handful of past studies have suggested some potential link between inflammation from vehicle pollution and diabetes and cardiovascular risk. But German research on middle-aged women, released in 2010 in the journal Environmental Health Perspectives, was the first to follow subjects over many years and – although not substantially proving a cause-and-effect relationship – adds weight to the overall evidence.
The study suggested that the risk of diabetes might increase by 15-42% for every 25% increase in traffic exposure. The greatest risk stemmed from nitrogen dioxide, a major byproduct of car exhaust. The mechanism for pollution’s effect on disease risk may involve one of two effects: the pollutant could contribute to disease by stimulating an inflammatory response in the body; or those who already have high levels of inflammation may be unable to handle the effects of pollution. The linkage between pollution, inflammation and diabetes is unclear. Further study is needed to pinpoint this mechanism and to determine whether the link holds true for men and children as well.
Air Pollution & Cardiovascular Risk
Evidence is growing that air pollution, especially fine particulate matter, can trigger cardiovascular death within a few hours of exposure among those who are at risk.
Long-term exposure can shorten lifespan by a few months to a few years. To cut the risk of pollution-triggered death, seek treatment for underlying heart risk factors: blood pressure, cholesterol, diabetes and smoking. Also, those with heart problems should monitor air quality reports and stay indoors or limit activity during high-particulate days.
For guidance, speak to your natural health practitioner.
For systemic environmental detoxification, visit our site on our Healthy Detoxification Kit: http://tinyurl.com/33nvhe5.
For detailed information, visit the American Heart Association article on Circulation: http://bit.ly/cQhl4g.
