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April 9, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- 3 Effective Ways to a Healthy Heart
- No Gym Bodyweight Workouts For Your Best Body Ever
1 Quick Technique To Burn More Fat
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3 Effective Ways to a Healthy Heart
Dear Reader,
Israeli researchers, in collaboration with those in the U.S., Canada and Germany, have identified all three well-known, healthy eating plans as equally effective in working to significantly reverse carotid atherosclerosis, a direct risk for heart attacks and strokes.
The study appears in the well respected journal of the American Heart Association's March 16, 2009 print edition of Circulation, and examined the idea that diet might be able to reverse this very natural part of aging, thickening arteries.
Atherosclerosis is a slow, progressive condition where the arteries in the body thicken because of fatty deposits such as cholesterol, cellular waste, calcium and other substances. It typically affects large and medium sized arteries; increasing the risk of heart attacks and strokes.
The current study adds to the growing body of evidence that suggests this condition can be modified. Ten to 15 years ago doctors thought that the fatty build up in the arteries was irreversible, now research has shown that changes can happen.
The work was conducted in Israel by a team from the Ben-Gurion University of the Negev, and involved 140 subjects, overweight and mostly male between 40 and 65 years old.
One third of the participants were taking blood pressure medications, and another one quarter were using cholesterol lowering (mostly statins) medications when the study began.
The study volunteers followed one of the three diets for the two-year
study period:
- a low fat plan,
-
a low carbohydrate diet
-
or a Mediterranean-style eating plan.
They wrote down all they ate in food
diaries.
All three diets have some things in common. To begin, they all involve eating more fruits and veggies, choosing whole grains, high fiber foods, lean meat, poultry or fish. They all call for decreased intake of bad-for-you trans fats and saturated fats, especially the kind found in processed foods. They all encourage healthy habits and weight control, and this gets things moving in the right direction, health wise.
The researchers used high tech three-dimensional imaging, both at the start and at the end of the two-year study, to measure the volume of the walls of the carotid artery. This is the large artery located in the neck that carries blood to the brain.
Continues below...
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3 Effective Ways to a Healthy Heart Continued...
At the end of the study, there was a 5% decrease in average carotid vessel-wall
volume and a 1% decrease in carotid artery thickness.
These subjects also lost more weight (11.7 vs. 7 pounds), had lower systolic
blood pressure (6.8 mm/Hg vs. 1.1 mm/Hg) and an increase in apolipoprotein A1
a marker of good cholesterol (HDL). Homocysteine levels, an amino acid in the
blood related to higher stroke or heart attack risk, were also reduced in these
subjects.
The effect was more obvious in mildly obese people who lost more than 12.1 pounds
and had a drop in systolic blood pressure of more than 7mm/Hg.
Lead researcher for the work, nutritional epidemiologist Iris Shai explains, "Once
one adheres to a sensible diet, even though you experience only a moderate weight
loss, if you stick to it long enough you can cause regression of atherosclerosis."
Other experts agree the research is "interesting", but that diet wasn't a "magic
bullet". The work didn't follow through to see how many of the volunteers went
on to have heart attacks or strokes. Still, it does demonstrate the powerful
benefit to eating well over the long term.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.bbc.co.uk/2/hi/health/8543372.stm
Study abstract in Circulation, March 2, 2010:
http://circ.ahajournals.org/cgi/content/abstract/
CIRCULATIONAHA.109.879254v1
American Heart Association info on atherosclerosis:
http://www.americanheart.org/presenter.jhtml?identifier=4440
American Heart Association info on healthy eating:
http://www.americanheart.org/presenter.jhtml?identifier=1510
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