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November 9, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Reduce Impact Of Stress and Cut Bad Cholesterol With This Nut...
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Reduce Impact Of Stress and Cut Bad Cholesterol With This Nut...
Dear Reader,
A new study from a team of Penn State researchers finds that regularly eating a handful of walnuts can impact how your blood pressure responds to stress. If you have an exaggerated response to stress, you're at an increased risk of heart disease according to study author Sheila G. West, Ph.D. Earlier work in this area has suggested that the omega-3 fatty acids in walnuts can bring down cholesterol and blood pressure.
Cholesterol is a problem for nearly a third of American adults, and while this is one of the many substances needed by the body to stay healthy, too much is trouble. Our bodies' produce about 75% of what we need, the other 25% comes from what we eat.
The Penn State team wanted to find out if omega-3 fatty acids (from plant sources) would impact cardiovascular responses to stress. The work included 22 healthy adults who had high levels of LDL (bad) cholesterol that can clog arteries, raising the risk of heart attack and stroke. The participants ate provided meals and snacks during three separate dietary interventions lasting six weeks each, with a one week break in between.
All three eating plans were matched for calories and designed so that weight gain or loss would not happen. The first of the diets was intended to match what a typical American eats each day. A second plan added 1.3 ounces (about 18 halves) of walnuts and a tablespoon of walnut oil to the typical U.S. diet. The third plan added walnuts, walnut oil and 1.5 tablespoons of flaxseed oil to the standard American diet. The walnuts, walnut oil and flaxseed oil were mixed into food, used as a salad dressing or eaten as a snack.
At the end of each trial, the subjects had their stress levels raised in 2 ways - by being asked to give a three-minute speech that would be videotaped, and by having one foot immersed in ice-cold water. During both stress tests, blood pressure readings were monitored. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and the responses to stress by two to three points.
A subset of participants were asked to undergo a vascular ultrasound to measure the dilation of their arteries. Adding the flaxseed oil to the walnut diet provided significant improvements in this test of vascular health. This diet also brought down C-reactive protein, which suggests an anti-inflammatory effect.
Continues below...
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Reduce Impact Of Stress and Cut Bad Cholesterol With This Nut... Continued...
This is the first study to show that these foods affect blood pressure when you're
under stress.
But since you can't avoid stress... it's part of daily life, you'll need to take
all the steps you can to help yourself cope. Based on this latest research, a
natural approach, where you make dietary changes can truly impact your health.
By enjoying one serving of walnuts a day (in place of another snack/meal) West
believes that you will not gain weight, which of course brings its own set of
health issues.
Walnuts are known to be a great source of fiber, antioxidants and unsaturated
fatty acids, especially alpha-linolenic acid. This could explain the affects
on blood pressure. They're available year round and adding them to your diet
can be a great, all natural way to improve your cardiovascular health.
The findings appear in the October 2010 issue of the Journal of the American
College of Nutrition.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=120611
The worlds' healthiest foods info on walnuts:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid
=99#nutritionalprofile
News release, Pennsylvania State University:
http://live.psu.edu/story/48843
Sheila G. West, PhD, biobehavioral health/nutritional sciences, Pennsylvania State University:
http://bbh.hhdev.psu.edu/lab/WestLab/documents/
1%20sgw%20cv%202008.pdf
MedicineNet info on heart disease:
http://www.medicinenet.com/heart_disease/article.htm
American Heart Association, cholesterol statistics:
http://www.americanheart.org/presenter.jhtml?identifier=4506
MedicineNet info on lowering cholesterol:
http://www.medicinenet.com/cholesterol/article.htm
MedicineNet info on flaxseed oil:
http://www.medicinenet.com/flaxseed_linum_usitatissimum-oral/article.htm
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