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8 weeks on fruit- and vegetable-rich diets tied to better heart health – Medical News Today

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

A new study has looked at the links between markers of heart health and three types of diet: the DASH diet, a different fruit- and vegetable-rich diet, and a typical Western diet. Its conclusion? Diets that include lots of fruit and vegetables are associated with better heart health.

A new observational analysis recently published in the Annals of Internal Medicine adds to evidence that diets rich in fruits and vegetables may help protect cardiovascular health.

The analysis draws on data from the Dietary Approaches to Stop Hypertension (DASH) trial, which assessed the effects of a specially designed diet on blood pressure, in comparison with other types of diets.

This DASH diet was developed by specialists in nutrition who were affiliated with the National Institutes of Health (NIH).

On the whole, the DASH diet favors the intake of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, nuts, and beans over that of red meats and fatty, sugary, or salty foods.

For the current analysis, the researchers including the studys lead author, Dr. Stephen Juraschek, of the Beth Israel Deaconess Medical Center, in Boston, MA compared the effects of three types of diet on markers of heart health. The diets trialed were the DASH diet, a different diet rich in fruits and vegetables, and a typical American diet.

The latter reflected levels of nutrient consumption reported by the average U.S. adult, while the diet rich in fruits and vegetables was, in many ways, similar, but it contained more natural fiber and included fewer snacks and sweets.

Researchers looked at data from three randomly assigned groups of participants from the DASH trials. The total number of participants in the present analysis was 326, and each had followed one of the three diets mentioned above for a period of 8 weeks.

The investigators assessed the levels of three biomarkers related to heart health in samples of serum, a component of blood, collected from the participants.

The participants mean age was 45.2 years, and none had preexisting cardiovascular conditions.

The serum samples had been collected, first, after a 12-hour fast before the participants had started on their respective diets and, later, at the end of the 8-week study period.

The serum biomarkers that the team assessed were: high-sensitivity cardiac troponin I, N-terminal proB-type natriuretic peptide, and high-sensitivity C-reactive protein.

Troponin helps regulate the contractions of the heart muscle, and overly high levels of this protein can indicate heart damage.

High levels of C-reactive protein in the bloodstream can indicate inflammation, while very high levels of proB-type natriuretic peptide are a marker of heart failure.

After assessing the serum samples taken before and after the 8-week dietary interventions, the team found that people who had followed either the DASH diet or the other fruit- and vegetable-rich diet consistently had significantly lower concentrations of two biomarkers troponin and proB-type natriuretic peptide than their peers who had followed the typical American diet.

This, the investigators suggest, indicates better heart health in those groups. Levels of the two biomarkers did not differ among the people who had followed either of the plant-rich diets.

C-reactive protein levels which can indicate the presence of inflammation were not affected by any of the three diets.

While it is unclear which aspects of the DASH and the other plant-rich diets may have benefited heart health, the study authors do have a hypothesis. They write:

Our study suggests that dietary features common to both the DASH and fruit-and-vegetable diets, including but not limited to higher potassium, magnesium, and fiber content, may be causative factors.

Nevertheless, they caution, Further research is needed to confirm whether similar diets can improve cardiac function in adults with established heart failure.

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8 weeks on fruit- and vegetable-rich diets tied to better heart health - Medical News Today

We tracked Soweto mothers-to-be to find out more about diet and obesity patterns – The Conversation Africa

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

Pregnancy has been described as a teachable moment for promoting healthy lifestyle choices. This is because pregnant women are highly motivated to make behavioural changes. Whether the change involves taking a prescribed medication or supplement, or giving up a risky behaviour such as smoking, pregnant women are more committed because they feel a responsibility towards the health and well-being of their unborn child.

Such positive lifestyle changes will always be beneficial. But, for women who fall pregnant with conditions such as obesity, they may come too late. This is important because the nutrition environment experienced by fetuses during pregnancy can affect their growth and development in early life. This, in turn, affects their risk of developing obesity, diabetes and cardiovascular disease as they age.

Obese women, or those with gestational diabetes (glucose intolerance beginning or first recognised during pregnancy), are more likely to give birth to larger babies (over 4kg) with greater adiposity (or body fatness). This puts moms at higher risk of delivery complications, such as requiring a caesarean birth. It also increases the chances of their children becoming obese. In turn, obese children are five times more likely to grow into obese adults and thus, more likely to develop diabetes and cardiovascular disease.

What has been less understood so far is how diet during pregnancy influences growth in the womb, particularly in communities where obesity rates are high as is the case in South Africa.

We conducted a study of women from Soweto three years ago in which we recorded their dietary patterns during pregnancy. We explored whether these were related to the amount of weight that they gained, as well as their newborns birthweight and their levels of body fat.

We found that there were positive effects of an improved diet during pregnancy. But we also found that these benefits were most obvious in women whose weight was normal at the start of their pregnancies.

This suggests that improvements made to the diets of overweight and obese women once they are pregnant may have a limited impact on their health and that of their babies.

Two thirds of women in South Africa are overweight or obese. One in four adults die prematurely (before the age of 70) from cardiovascular disease, diabetes, cancer or chronic respiratory disease.

Among women living in Soweto, one in ten will be diagnosed with gestational diabetes during pregnancy. Half of them will go on to develop diabetes within the following 10 years.

This explosion of obesity and related chronic diseases has been linked to rapid lifestyle changes as a result of urbanisation, including a transition towards more processed diets high in sugar, saturated fat, salt, cooking oils and convenience foods.

Often poor dietary behaviours are adopted during the teenage years long before girls and young women have considered the idea of becoming mothers. The impact of unhealthy lifestyles, poor-quality diets and excess body weight on chronic disease burdens has been explored exhaustively. But the implications for future mothers and the next generation of South Africans has not received the same attention.

In our study we found that women who were accustomed to a more westernised diet gained more weight during pregnancy. This is a diet high in refined carbohydrates such as white bread, processed and red meat, sweets and chocolate and sugar-sweetened soft drinks. So did women whose diets were particularly high in added sugar.

High weight gain increases the risk of giving birth to a large baby. Its also a risk factor for pregnancy complications such as developing high blood pressure and pre-eclampsia and giving birth by caesarean section. Overweight and obese women are particularly vulnerable to gaining excessive amounts of weight during pregnancy, as the recommended range for healthy weight gain is lower than it is for women who conceive at a healthy weight.

On the other hand, women who ate higher amounts of whole grains, legumes, vegetables and unprocessed meat gained less weight during pregnancy and were more likely to gain weight within the healthy range. Their babies also tended to have lower birthweights and less body fat at birth.

These quantifiable differences indicate that a healthy diet during pregnancy really does have beneficial effects on the health of the mother and the newborn, as well as on the newborns risk of developing disease later in life.

But, to make a real impact on the health and well-being of the next generation, it is critical that food and health systems focus on empowering teenage girls and young women to make healthier choices and to improve their diets long before they become pregnant.

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We tracked Soweto mothers-to-be to find out more about diet and obesity patterns - The Conversation Africa

This Guy Tried the Workout and Diet That Helped Navy SEAL David Goggins Lose 100 Pounds in 3 Months – menshealth.com

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

When David Goggins was 24, he stood 61 and weighed nearly 300 pounds. Motivated by a chance encounter with a television commercial one night, he decided he wanted to become a Navy SEAL. His weight, unsurprisingly, was a problem; according to a recruiter, at his height he could only weigh 191 pounds if he wanted to be a SEAL. In less than three months, in what he admits was a crazy, crazy, crazy routine, Goggins dropped the pounds.

YouTuber Will Tennyson wondered what would happen if he tried to follow in Goggins footsteps, in what he calls the most epic and intense routine I have ever seen in my life. It helped Goggins lose more than one pound a day, but as Tennyson learned, that meant starting the day at 4:30 AM. Breakfast consisted of: a banana. Then he hit the exercise bike for an hour. (It goes without saying: This is not a routine we'd recommend anyone actually tryit's not healthy, and for the vast majority of people, not sustainable.)

For some people, that would be enough exercise for one day, but Tennyson was just getting started. Next up was a two-hour swim. Then a three-hour, high-rep workout. Were talking extremely high reps, in the hundreds; Goggins once beat the world record for pull-ups, at 4030.

Tennyson goes on at that pace all day, essentially never resting, fueled by nothing more than a banana and water from breakfast until dinner. Its a grueling pace that leaves him ready to barf multiple times. The next day he wakes up five pounds lighterat least partly from dehydration. He burned more than 5000 calories, and consumed just 800, for a ridiculous calorie deficit. He spent 441 minutes exercising.

Again, that's likely not sustainable for most peopleand definitely not recommendedeven if it was an average day for Goggins. Tennyson, for his part, says just a single day of the Goggins workout tested me mentally and physically. Watch the video here:

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This Guy Tried the Workout and Diet That Helped Navy SEAL David Goggins Lose 100 Pounds in 3 Months - menshealth.com

In a 20-Year Study, This Dietary Factor Appeared to Cut Alzheimer’s Risk in Half – Being Patient

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

Mounting scientific evidence indicates that a regular bowl of berries and a cup of tea may improve our health. Now, the latest research suggest that they may also protect us against Alzheimers. The researchers of the most recent study found that those who consume plenty of flavonoid a chemical found in many fruits and vegetables, along with tea and wine were much less likely to develop the neurodegenerative disease.

In fact, participants who lacked this certain kind of metabolite in their diet were twice to four times more likely to develop Alzheimers disease and related dementias.

Our data looking at dietary patterns and Alzheimers disease in light of other data as well reinforces the fact that eating a healthy diet may have tremendous benefits in Alzheimers, said Paul Jacques, a nutritional epidemiologist at the USDA Human Nutrition Research Center on Aging at Tufts University and an author of the study, which was published in The American Journal of Clinical Nutrition.

Jacques and fellow researchers examined about 2,800 people who were aged 50 and older. Following their diets for an average of almost 20 years, the scientists analyzed the flavonoid content of their foods and divided participants into two groups: Those with low consumption of flavonoid who ate no berries, tea and just over an apple in a month, and participants with high consumption who ate about seven and a half cups of berries, eight apples or pears, and 19 cups of tea per month.

These were observational data so you have to understand the many caveats, Jacques said. But accounting for variables such as other nutrients, lifestyle factors and overall diet quality, he said the relationship between flavonoids and the reduced risk for developing Alzheimers remained strong. People with a low intake of flavonoids particularly flavonols and flavonoid polymers, which are types of flavonoid found in apples, pears and tea were two times more likely to have Alzheimers disease and other forms of dementia.

Those who consumed less of a flavonoid called anthocyanin found in blueberries, strawberries and red wine were four times more likely to develop the debilitating conditions.

The study is part of the growing body of research that highlights the importance of diet in maintaining our brain health. A low-carb diet, commonly referred to as the ketogenic diet, may also slow down the early signs of aging in the brain. The Mediterranean diet, which is high in flavonoids and consists of fish, olive oil and vegetables, may reduce peoples risk of cognitive impairment, a hallmark of Alzheimers. And while flavonoids have received much attention in the past 10 years, Jacques said their link to Alzheimers was unclear as past studies have yielded mixed results.

Meanwhile, researchers are still trying to figure out why flavonoids in particular may improve our brain health. Past findings suggest that they protect neurons against stress and suppress inflammation in the brain, which is closely linked to dementia. Scientists also found that flavonoids may increase brain blood flow and encourage the formation of new neurons, improving memory, learning and cognition.

Previous research has also found that cocoa, apples, tea and other flavonoid-rich foods may lower blood pressure and improve cardiovascular health. And, there are promising findings that flavonoids may be beneficial for memory, attention and executive function.

But whether flavonoids can cure or prevent Alzheimers by staving it off for the course of ones life remains an unanswered question. According to Jacques, its nearly impossible to conduct any long-term controlled trials to examine the link as researchers would have to prohibit participants in a controlled group from eating flavonoids for up to 20 years.

The team of scientists are now examining whether vitamin B may reduce peoples chances of developing dementia. For future research, the team hopes to assess how certain nutrients in healthy diets like the Mediterranean diet may influence early cognitive changes.

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In a 20-Year Study, This Dietary Factor Appeared to Cut Alzheimer's Risk in Half - Being Patient

Diet and mental health: Here’s how to manage your moods and feel good with the right foods – YourStory

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

Have you ever struggled with anxiety? Do you know someone who battles with depression or has any diagnosed mental health challenge? I think when it comes to something like anxiety, we all struggle with it at some point. The concern is if it persists or if it overwhelms life itself.

Mental health challenges are growing every day. It can affect our dear friends, close family, and even ourselves. The truth is, there are many things to think about when it comes to the balance between food and lifestyle and your mental health.

When inflammatory foods and nutrient deficiencies come together, they can become root causes for mental health challenges. Not many people may agree with this, but its definitely something to look into.

The second step involves looking at how can food support you, even if you have a diagnosed mental health condition. There can be many foods that are helpful in reducing inflammation and improving nutrient sufficiency, and these can be deeply supportive.

Here are some of my diet recommendations:

Fatty fish can improve mental health

Fish is rich in omega-3 essential fatty acids. It is simply alarming how many people are deficient in omega-3 and therefore struggling with anxiety and depression. While some vegans might consume algae instead, it is important to know that algae are also a potential source of mercury.

If you do not mind eating fish, then adding it to your diet a few times a week can be very helpful.

Bananas can maintain electrolyte balance in the body

The good old banana is a wonder fruit. Not only does it drastically improve digestion, it is also loaded with nutrients. Improving gut health is critical to mental health.

Bananas also help eliminate pathogenic bacteria from the gut, feed beneficial bacteria, improve dysbiosis and support microbial balance, all of which play a key role in mood and mental health. The best way to consume them is to eat them an hour before your meal, where they act like a prebiotic, helping to improve digestion of the meal that follows.

Saffron can improve circulation and support overall brain health

The aroma of saffron is simply fantastic! It is a potent phytonutrient and antioxidant. The phytonutrients in saffron can be helpful in treating insomnia and easing depression. It has anti-inflammatory properties that improve circulation and support overall brain health. Try a glass of coconut milk with some saffron, black pepper, turmeric and honey. It tastes simply divine!

Mushrooms are anti-inflammatory and can improve your immunity

Mushrooms are anti-inflammatory and immune supportive. They are a good source of Vitamin D, which plays a key role in mental health. Shiitake mushrooms are specifically healing, as they contain fibre, protein, B Vitamins, and Vitamin D. They are antioxidants which improve mitochondrial health, combat free radical damage, improve cellular oxygenation and reduce chronic fatigue. Improving cellular function is critical to mental health.

Walnuts re full of anti-oxidants

Well, who doesnt see the image of the brain in a walnut? The fact that it resembles the brain is testimony to how brilliant it is for mental health. Walnuts contain antioxidants and a mix of tocopherols, which are full of Vitamin E.

They are so simple to add into food, as toppings into salads, adding it into baking or even making it into a walnut butter that can be spread onto a gluten free toast or roti. Add this brain-shaped nut into your diet and support the brain that is within you!

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

Want to make your startup journey smooth? YS Education brings a comprehensive Funding and Startup Course. Learn from India's top investors and entrepreneurs. Click here to know more.

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Diet and mental health: Here's how to manage your moods and feel good with the right foods - YourStory

The Big Gap Of Micronutrients In The Indian Diet – NDTV

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

Know about the micronutrient gap in Indian diet

There is no doubt the Indian diet is the most versatile because it is filled with a variety of ingredients. Across the country, there are diverse types of cuisine, each with traditional ingredients promoting varied health benefits. While some of these are well known, others are not. In the era of fast foods and instant noodles, however, people from all walks of life are generally prone to major deficits of essential micronutrients that act as the building blocks for human cells. As a result, any micronutrient deficiency is akin to a hole in the wall that makes it structurally weak. Even though we add multiple ingredients in making a single recipe, some important nutrients are still missing, which could make the food nutritionally wholesome.

Currently, more than 50% of Indian women and children are afflicted with chronic anaemia. It may be noted that anaemia is classified as a serious health concern if more than 40% of the national or state-level population is afflicted with it. The problem has persisted for decades despite myriad measures being implemented to supplement diets and address micronutrient shortfalls.

(Also read: Omega-3 Fatty Acids: Incredible Benefits And How To Use)

Ongoing nutritional shortfalls indicate that most people are inadequate in meeting widespread needs for micronutrients. These include vitamin B12, calcium, chromium, cobalt, magnesium, selenium and molybdenum in indigenous diets. Adding these micronutrients is crucial as their shortfall is creating a hidden hunger that triggers degenerative, depressive, metabolic and psychological problems as well as maternal and foetal disorders. Besides, prolonged deficiencies can cause higher morbidity and mortality rates.

Nonetheless, one can make daily recipes super-nutritious simply by adding a spoonful of sesame, sunflower and flaxseeds, mint leaves, almonds, peanuts, paneer, dark chocolate, coconuts and roasted Bengal gram powder, among other nutrient-dense foods. These ingredients can be bought from your local kirana stores and even online platforms. Also, adding cardamom, cinnamon, cloves and ginger to daily cups of tea could instantly enhance calcium, magnesium and iron intake.

Even simple fare can be made more delicious, nutritious and appealing by adding beautifully-cut boiled eggs, curd, paneer or mint chutney as a topping. This period of prolonged lockdown is the best time to try some of your grandmother's traditional recipes. These could comprise greens soup, adapradaman, drumstick leaf adai, kadamba sambhar, macher jhol, handi biryani, puranpoli, oondhiyo and such dishes that are tasty, nutritious and filling.

Moreover, rather than discarding orange zest, lemon zest, grape seeds, pomegranate peel, cauliflower greens and similar edibles, it is best to use them in gravies, raita and sauces, boosting the flavour and nutritional values of food.

(Also read: 10 Must-Have Foods During Pregnancy To Stay Healthy)

Besides adding such superfoods to the diet, another major strategy is food fortification. It is being practised at the agricultural level as bio-fortification to increase the micronutrient density of the crops. At the industrial level, fortification of common salt, milk, oils, biscuits, and breakfast cereals has been adopted to help meet the micronutrient demands. These products are easily available in the local market. Apart from all these macro measures, if deficiency persists, then a convenient choice comes in the form of home food fortifiers such as Human milk fortifiers, Vitamin-D fortifier, Vitamin -A wheat/ rice fortifier, Nu-Shakti Powermix for rice and atta etc. to name a few. The latter can be safely added to daily staple foods or their derivatives such as wheat flour and rice, augmenting the micronutrient status and absorption.

Going by the alarming micronutrient deficiency rates, the current lockdown offers a great opportunity to eat delicious and nutritious meals, which may not be possible when consuming outside fare. Eating the right foods and if having any deficiency, adding appropriate food fortifiers and supplements can be an excellent way of combating micronutrient hunger. Thereby, we will be ensuring our bodies are as healthy and disease-free as possible.

About the author: Dr. Varsha Pramodh is a registered dietician, research scholar and metabolic nutrition consultant.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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The Big Gap Of Micronutrients In The Indian Diet - NDTV

And another thing; dietary guidelines committee gets an earful – The Packer

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

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And another thing; dietary guidelines committee gets an earful - The Packer

Venus Williams Eats Mostly Plant-Based or Vegan, and You Can Too – The Beet

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

Tennis star, businesswoman and all-around American icon Venus Williams says she eats a mostly vegan diet. It's something that she started back in 2011 when she was diagnosed with an autoimmune disease calledSjogren's Syndrome; she realized that drastically changing her diet could help alleviate her symptoms.

Now 39, Williams says that being mostly plant-based or vegan helps herdial back the symptoms of debilitating joint pain and fatigue."I started eating raw and vegan for health reasons," Venus told Women's Health in a recent interview. "I needed to fuel my body in the best way possible."

Venus champion sister Serena Williams, and her husband Alexis Ohanian, both embrace a plant-based lifestyle as well. Ohanian said he does it to be a better father to their daughter Olympia, and he even joined an all-star lineup as executive producer of The Game Changers documentary about athletes who perform better on a plant-based diet.

Serena told Bon Appetit that she cleaned up her diet and started eating vegan when her sister Venus was diagnosed with Sjogren. She said that together, they learned to eat lots of raw foods and smoothies. While they do eat mostly plant-based foods, they both say they do cheat one in a while, calling themselves chegans recognizing they are not perfect and its ok to allow some room to be imperfect. "I try to make the majority of my meals raw and vegan, but Im only human and am known to cheat a little bit, says Serena.

So what does a day in the life of Venus vegan eating look like? Weve pulled out some of her go-to meals and snacks and created a short meal guide that will help you eat just like Venus.

Breakfast

Venus says she is not a morning person but keeps it light with a protein shake or smoothie. Especially since she trains in the morning, she doesn't want to eat a big meal. Serena also puts this into practice. Her husband Ohanian told GQ that his wife taught him the benefits of working out on an empty stomach to burn more fat and get more afterburn; he now follows his wife's lead and waits to refuel after.

Breakfast inspo:

Lunch

Venus says she is often busy between training and business meetings and often needs something quick or that she can eat quickly. "Depending on how much time I have for lunch and what my schedule looks like, lunch can vary from sweet potatoes and rice to a green smoothie," she says.

Lunch Inspo:

Snacks:

"Im often running from multiple practices to meetings for EleVen or calls with my design company, V Starr, so I am always looking for little things that are easy to bring on-the-go," she explained to Womens Health. She says she grabs a bar from CLIF when super busy for a small-but-mighty quick fill-up. Venus also opts for snacks loaded with greens and veggies like kale chips, green juices and smoothies.

Snack Inspo:

Dinner

At night, Venus goes for a salad or something that is easy to whip up. Her go-to is a homemade vegan caesar salad. She also tries to keep it light on the sweets, especially when training but keeps it real admitting that sometimes a girl just needs a donut!" We second that Venus!

Dinner Inspo:

For more plant-based recipes, and to start your plant-based eating plan, check out the Beginner's Guide to Plant-Based Eating here.

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Venus Williams Eats Mostly Plant-Based or Vegan, and You Can Too - The Beet

6 Cooling Foods That You Should Include In Your Weight Loss Diet – NDTV Food

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

Weight Loss: Six cooling foods that could be your best diet-friendly companions

Highlights

The summers are here and how; as the country grapples with the intense heatwave, the experts are predicting that things may get worse in coming days. The temperatures may continue to soar, and we must take all precautions that we can to cope with the sweltering heat. Your weight loss diet could also play an instrumental role in providing some respite. As you must have figured, this is not really an ideal time to gorge on fiery hot and spicy food, but turning towards something cooling and comforting. Your tummy needs soothing foods and the season is abound with it.

(Also Read:Coconut Water Benefits: 6 Reasons To Add This Wonder Drink To Your Diet)

Coconut water is one of the most beloved summer drinks

(Also Read:Basil Seeds: 7 Surprising Benefits Of Sabja Seeds)

Sabja seeds are also replete with antioxidants

Other than these foods, Indian gourd vegetables like lauki, karela, tori are also renowned for their cooling properties, you can try adding these to your diet as well.

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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6 Cooling Foods That You Should Include In Your Weight Loss Diet - NDTV Food

The keys to a healthy diet that protects your heart – Healthy diet-heart – Phone Mantra

May, 26th 2020 4:46 pm, Article Recommended by Dr. J. Smith

These observational studies show that a healthy diet is linked to a lower risk of cardiovascular events, leading many to advocate for stronger public policy to promote healthy food choices.

A diet rich in fruits and vegetablesadministered over a relatively short period of time was associated with significantly lower levels of markers of subclinical heart damage and tension in adults without pre-existing cardiovascular disease (CVD), according to an observational analysis of the DASH trial published by the Annals of Internal Medicine magazine.

Researchers at the Beth Israel Deaconess Medical Center studied data and stored serum samples for 326 participants in the original DASH trial to compare the effects of diets rich in fruits and vegetables with a typical American diet on their effects on heart damage, heart pressure and inflammation in middle-aged adults without known preexisting CVD.

They found that after 8 weeks, participants in bothfruits and vegetablesand the DASH diet groups had significantly lower concentrations of biomarkers for subclinical heart damage and stress compared to the control group.

These associations did not differ between DASH and the fruit and vegetable diets, and none of the diets affected hs-CRP, a marker of inflammation.

The authors hypothesize thatdietary factorscommon to DASH and fruit and vegetable diets, such as higher amounts of potassium, magnesium, and fiber, may partially explain the observed effects.These findings strengthen recommendations for the DASH diet or increased consumption of fruits and vegetables as a means of optimizing cardiovascular health.

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The keys to a healthy diet that protects your heart - Healthy diet-heart - Phone Mantra