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February 25, 2011
In Today's Issue
- Weight Loss Expert Loses 70lbs of Ugly Fat...
- Five-A-Day Not Enough To Cut Risk Of Death From Heart Disease...
- 1 Quick Technique To Burn More Fat
Weight Loss Expert Loses 70lbs of Ugly Fat...
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Five-A-Day Not Enough To Cut Risk Of Death From Heart Disease...
Dear Reader,
You've heard the urgings to eat "five a day" of fruits and veggies as part of an overall healthy diet, but few of us seem able to actually do this. In fact, most Americans get about three servings of fruits/veggies a day, even though more and more science backs up how good these foods are for our heart.
Now new research finds that the recommended five servings might be far too low... eating eight servings a day is what's needed to really cut the risk of death from heart disease. The CDC points out that cardiovascular disease is the leading cause of death in both the U.S. and the world over.
Recent work from both the British Heart Foundation and the University of Oxford estimates that over 15,000 lives a year could be saved if all of us tried to meet the five-a-day minimum.
Data for this latest study comes from the European Prospective Investigation into Cancer and Nutrition (EPIC) Heart Study and examined the diet and lifestyle of over 300,000 adult subjects, aged 40 to 85 years old, in eight different European countries. The participants answered questions about diet, health, socio-economic status and lifestyle (smoking, drinking, exercise). They were followed for almost eight and a half years, during which there were 1,636 deaths from heart disease.
The research found that those who consumed at least 8 portions of fruits/veggies a day had a 22% lower risk of dying from heart disease than those who ate a paltry three portions each day. Each added portion was associated with a 4% lower risk of death. A portion was 80 grams - a small banana, medium apple or small carrot.
The average intake of fruits and veggies of the research subjects was five servings per day. Spain, Greece and Italy were tops in fruit and veggie eating. Italian men ate 7.5 portions each day, while Spanish women had 6.7 portions of fruits/veggies.
The further north the researchers looked, the less healthy the diets were - U.K. men ate just 4.1 portions a day; women 4.8 portions. The Swedish men and women were the worst in terms of fruit/veggie consumption.
Continues below...
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Five-A-Day Not Enough To Cut Risk Of Death From Heart Disease... Continued...
Researcher Francesca Crowe does point out that participants with a higher intake
of fruits and veggies were slightly healthier overall, and this may play a role
in the findings of the work. It may be that those who eat lots of fruits and
veggies live an overall healthier lifestyle. Or there may be something (yet undiscovered)
in these foods that helps the heart.
Living healthy overall, as well as getting enough fruits and veggies, is so important.
You need to stop smoking, control high blood pressure or cholesterol, and keep
yourself at a healthy weight to be making all the moves necessary to keep your
body, and your heart, healthy. And while adding three more servings of fruits/veggies
a day might seem daunting, adding one, for now, is certainly a goal most of us
can achieve.
The take home message from the research is that eating fruits and veggies is
good for your heart, and your whole body. Five portions of these tasty treats
should really be considered the starting point - a minimum that all of us should
reach each day.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=124826
MedicineNet info on heart disease:
http://www.medicinenet.com/heart_disease/article.htm
WebMD info on fruits/veggies and how to get more:
http://www.webmd.com/food-recipes/features/fruits-veggies-more-matters
Francesca Crowe, MD, Cancer Epidemiology Unit, University of Oxford, England:
http://www.ndm.ox.ac.uk/principal-investigators/researcher/francesca-crowe
CDC Five A Day:
http://www.fruitsandveggiesmatter.gov/
CDC What counts as a cup:
http://www.fruitsandveggiesmatter.gov/what/index.html
Advance access to study abstract in European Heart Journal:
http://eurheartj.oxfordjournals.org/content/early/2011/01/17
/eurheartj.ehq465.abstract
MedicineNet info on how to quit smoking:
http://www.medicinenet.com/smoking_and_quitting_smoking/article.htm
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