More research confirming what we know about a good diet

[Peikko 1,575]

The health benefits of eating extra fruits and vegetables are well established: for years, children have been told that an apple a day will keep the doctor away.

But now, scientists have identified a diet promoting a much wider range of foods, including fish, poultry and nuts, that they say is much more effective at cutting the risk of heart attacks.

The Dash (Dietary Approaches to Stop Hypertension) dieting plan reduces the chances of suffering from heart disease by 18 per cent over 10 years, compared with an average American diet. People who simply up their consumption of fruits and vegetables see an 11 per cent decreased risk, a study shows.

The plan, also recommended by the American Heart Association, emphasises consumption of low-fat dairy products, whole grains, poultry, fish and nuts as well as fruits and vegetables. It also calls for a reduction in fats, red meat, sweets, and sugary drinks.

Dr Marilyn Glenville, a nutritionist, explained that the high intake of fruits and vegetables, whole grains, poultry, fish and nuts, combined with relatively low-fat dairy products and less sugar and red meats, would help to decrease the levels of cholesterol in the body. In turn, that would reduce the chances of heart disease, she said.

"Cholesterol causes a problem when it oxidises in the body and the antioxidants in fruits and vegetables prevent that from happening," she said. "People should try to eat as many different colours as possible: they need to eat a rainbow." She said that eating low-fat dairy products would "limit the damage" caused by cholesterol.

Dr Glenville also explained that the whole grains recommended would provide fibre, "which mixes with cholesterol in the intestine, helping to push it out of the body". She added that the relatively slow breakdown of whole grains "maximise their cholesterol- and blood glucose-reducing effects".

She added: "Poultry, fish and nuts do not have as much saturated fat as red meats do, they also contain more Omega-3, which controls inflammation of the arteries and, in some cases, of the heart itself. That inflammation, along with cholesterol, is often the cause of heart disease. Sugary drinks and sweets have the opposite effect."

Nisa Maruthur, who co-authored the study, said: "The research would seem to suggest that eating a more balanced diet is important to reducing the risk of heart disease, but don't underestimate the value of fruits and vegetables."

The research, published in the American Heart Association journal Circulation: Cardiovascular Quality and Outcomes, also shows that the Dash plan reduces LDL cholesterol – so-called "bad cholesterol" – by 8 per cent and reduces blood pressure, compared with the standard American diet.

Asked if the same results could be expected in the UK, Maruthur, who is the assistant professor of medicine at Johns Hopkins Medical Institutions in Baltimore, confirmed she would expect to see a similar outcome in a country with a comparable diet.

The plan was found to be more effective among black people than among white, Maruthur said, adding: "This study provides further evidence that we can make a significant impact on the heart health of the general population by promoting the Dash eating plan.

"This is not a diet that is difficult to maintain. It includes all types of foods."

How the diet works...

Fruits and vegetables

Antioxidants from fruit and vegetables are the diet's most important components. Cholesterol becomes a problem when it oxidises, but this can be stemmed by antioxidants. The pigments in fruits carry different antioxidants.

Low-fat dairy foods

The diet maximises the positive effects of fruits and vegetables, and limits the damage caused by saturated fats in dairy foods by eating low-fat versions.

Whole grains

When the fibre from whole grains is stripped away from foods, they are digested more quickly, causing a rise in blood glucose and bad cholesterol.

Poultry, fish and nuts versus red meat and sugary foods

The former do not have as much saturated fat as the latter and contain Omega-3. Sugar enters the bloodstream quickly, causing high blood glucose and high cholesterol.

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I don't think there is anything really new here, but it is always good to promote awareness of healthy diets

[HAL 9000 96]

This should be the what's for lunch today thread.

Leftover homemade pizza

[BobandXiaomei 14]

I appreciate these studies but we can get over the basics.

Calories(IN) and Calories(BURNED)

IF Calories(IN) = Calories(BURNED) THEN no Weight change

IF Calories(IN) > Calories(BURNED) THEN Weight Increases

IF Calories(IN) < Calories(BURNED) THEN Weight Decreases

[Jenn! 918]

I'm considering eliminating dairy. But I sure would miss cheese and ice cream.

[Saddle Bronc 124]

I'm considering eliminating dairy. But I sure would miss cheese and ice cream.

(non)solution: use non-fat cheeses and skim-milk-based products--that way, keep nutritional benefits and get the "additonal" of moderation "at no cost" (the lack of taste in these will ensure that)

[Jenn! 918]

(non)solution: use non-fat cheeses and skim-milk-based products--that way, keep nutritional benefits and get the "additonal" of moderation "at no cost" (the lack of taste in these will ensure that)

There are other reasons besides fat that dairy might not be good for us or necessary. I've been reading about it and the lobbying by the dairy industry to get a block on the food pyramid.

[DEDixon 39]

eat like it is 1910 and you'll be fine. in 1910 there were no box food, bag food, processed frozen meals, just natural stuff. might want to eat like it is 1910 in Asia so you'll get some fish in your diet.

[Heracles 417]

eat like it is 1910 and you'll be fine. in 1910 there were no box food, bag food, processed frozen meals, just natural stuff. might want to eat like it is 1910 in Asia so you'll get some fish in your diet.

Agreed. The problem is where do you find produce that has not mass produced? Have you seen how a lot of produce in the US is now manufactured? Yes manufactured. Live stock does not even get to see natural sunlight or roam and eat natural food like grass. It's why eggs that have been produced by chickens that get to roam freely and most importantly outside, have double the nutrients of those animals warehoused in cages [indoors]; while being pumped with steroids, growth hormones and feed other #######. Even free range does not mean outdoors free range.

Worst thing this country ever did was allow companies and various industries to drive out small farmers, while forcing the rest to cut corners and treat the produce we eat like ####### and lace it with chemicals. FDA has FA authority to pro actively enforce any laws or standards.

Edited September 1, 2010 by Heracles

[mawilson 2,133]

The problem is where do you find produce that has not mass produced?

Farmers' markets and various organic stores.

[DEDixon 39]

Farmers' markets and various organic stores.

what a turnaround though. shopping at a farmers' market used to be cheap, because it was knocking out the middleman. now, prices at the farmers' market are outrageous and i don't trust that the produce is really organic, because given the policing agency are under staffed, farmers can say anything about the food they sell.

Agreed. The problem is where do you find produce that has not mass produced?

i eat mostly raw food because i like it and i really get no pleasure from cooking, but if the store bought produce kills me, oh well, even if this stuff comes with some chemicals i'm still eating way less ####### than the average american.

[mawilson 2,133]

what a turnaround though. shopping at a farmers' market used to be cheap, because it was knocking out the middleman. now, prices at the farmers' market are outrageous and i don't trust that the produce is really organic, because given the policing agency are under staffed, farmers can say anything about the food they sell.

Do you trust Whole Foods? The "USDA Organic" label? Gotta trust someone...

[Saddle Bronc 124]

There are other reasons besides fat that dairy might not be good for us or necessary. I've been reading about it and the lobbying by the dairy industry to get a block on the food pyramid.

4 millenia (at least) of consuming dairy products has not done any harm; also, much of this "research" against it is done by organisations affiliated with ethics-devoid PETA.

[Jenn! 918]

4 millenia (at least) of consuming dairy products has not done any harm; also, much of this "research" against it is done by organisations affiliated with ethics-devoid PETA.

There is no reason why we need to have so much dairy in our diet. And I couldn't care less about animal rights (well, to an extent. let's just say I'm no vegetarian).