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In Today's Issue
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
- Add Pulses To Your Diet Your Heart Will Thank You!
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
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Add Pulses To Your Diet Your Heart Will Thank You!
Dear Reader,
This is important news for all of us, worried about cholesterol numbers or not. New evidence from a Canadian led meta-analysis finds that one serving a day of beans, peas, chickpeas or lentils appears to be able to dramatically reduce bad cholesterol in the body. The data from 28 randomized controlled trials lasting at least three weeks compared pulse rich diets with those of equal amounts of calories but no pulses.
The analysis included over 1,000 subjects of an average age of 51
years, finding that a daily intake of 130 grams of pulses (the equal of one serving/day) was linked to 5% drop in LDL (bad) cholesterol, even as good (HDL) cholesterol numbers stayed unchanged. Men saw a greater drop in LDL than did women. Bringing down LDL cholesterol by this amount works out to a 5-6% drop in heart attacks and other cardiovascular "events'.
So just what are pluses exactly? If you've never heard this term, it refers to an edible seed that grows inside a pod, and thus
includes all types of beans, peas and lentils. Pulses are known to be a fantastic low fat source of protein, iron and fiber; and can be a tasty, nutrient packed addition to soups, casseroles and meat sauces. Often sold in tins, when you shop for pulses be sure to choose a brand that has no added sugar or salt.
One of the report authors, Dr. John Sievenpiper a researcher out of St. Michael's Hospital in Canada, points out that most adults in North America would have to more than double
their consumption to reach that target of 130 grams/day. The current median intake of pulses in the U.S. is 0.2 servings a day, about 0.5 servings a day for Canadians who eat them. It's not that that intake isn't reasonable, or reachable - it is - and is consumed by many cultures in the world with no reports of problems. This makes upping the amount of pulses you eat a very natural, beneficial thing to do in terms of bringing down LDL cholesterol - whether you take a prescription medication or
not.
Continues below...
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Are Your Genetics Keeping You Fat? (1 tip to change fast)
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Add Pulses To Your Diet Your Heart Will Thank You! Continued...
The research confirms that adding whole pulses back to the diet can cut the risk of dangerous heart disease. Just one serving (around three heaped tablespoons) a day is enough to impact LDL levels. Eating these foods may also curb other cardiovascular risk factors, blood pressure and diabetes for instance, according to the researchers. This may be especially good news for patients who do not choose to take statins for cholesterol, or who cannot tolerate them.
The take home for all of us
is that by boosting our intake of whole peas, beans, chickpeas and lentils we can do something within our own control that is all natural and have an impact on our risk of heart disease. No drugs, no side effects. Some food makers have already started to put whole pulse flours into breads, cereals, crackers and other foods so look for them on labels and watch for more to come. As we've said before, natural sources are always best.
The research on pulses and LDL cholesterol appears in the
Canadian Medical Association Journal (CMAJ).
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.foodnavigator-usa.com/R-D/A-lot-of-room-to-boost-pulse-intakes-for-heart-benefits-New-analysis-supports-cholesterol-lowering-effects-of-pulses
Original article, online ahead of print 04.07.14, CMAJ:
http://www.cmaj.ca/content/early/2014/04/07/cmaj.131727
More info on pulses:
http://www.nhs.uk/Livewell/Goodfood/Pages/pulses.aspx
LinkedIn profile for Dr. John Sievenpiper:
http://www.linkedin.com/pub/john-sievenpiper/19/835/4a6
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