I keep seeing articles telling me that Dark Chocolate is good for cardiovascular health and I’m all about that because I have always loved dark chocolate. But on the other hand I also have to control my sugar intake because of diabetes.
Dark Chocolate has a long history of being noted for its antioxidant benefits, but a new study conducted by the Yale-Griffin Prevention Research Center pointed out a new benefit to cardiovascular health. This recent study reported that Hershey’s Extra Dark Chocolate has a positive impact on blood pressure and blood vessel function. The rich dark chocolate is comprised of 60 percent cacao.
Cacao or the cocoa plant is a small evergreen tree. Its seeds are used to make cocoa and chocolate. Studies have shown heart benefits surrounding cacao, including increased blood flow, less platelet stickiness and clotting, improved LDL cholesterol, and lower blood pressure. Doctors say these benefits are the result of the cocoa’s antioxidant chemicals known as flavonoids, which seem to prevent both cell and damage and inflammation.
The Yale-Griffin Prevention Research Center study is the largest of its kind to research the short-term benefits of solid dark chocolate and cocoa containing beverages on blood pressure and endothelial function (blood vessel function). The results, recently published in the American Journal of Clinical Nutrition, found that consuming Hershey’s Extra Dark Chocolate (75g) as well as Hershey’s Natural Cocoa (22g) lowered blood pressure and improved endothelial function in 45 participants two hours after consumption.
Then, again I read where Italian researchers determined that eating dark chocolate could lessen your risk of developing diabetes. In the study of 15 people, everyone who ate one candy bar's worth of dark chocolate once a day for 15 days saw his or her levels of a marker for insulin resistance drop by nearly half.
"Flavonols increase nitric oxide production," says lead researcher Claudio Ferri, M.D., "and that helps control insulin sensitivity."
Yes, candy bars are packed with fat and sugar. But there are antioxidants in chocolate and protein in nuts. And the bars are so easy to grab (and close to the checkout counter) that it's sometimes impossible to resist. If you're going to treat yourself, do the least amount of damage.
Maybe I can go off the wagon occasionally, when I do have some dark chocolate, I’ll keep it in moderation. And because there is no such thing as a free lunch, on the days that I do cave in, I’ll pay the price, with extra exercise.
Showing posts with label cardiovascular health. Show all posts
Showing posts with label cardiovascular health. Show all posts
Saturday, September 27, 2008
Monday, September 15, 2008
R U Serious About Aging Gracefully and Antioxidant Supplements
All nutritional health supplements tackle the free radical component of aging through the use of antioxidants.
One of the most potent antioxidants on the market today is L-Glutathione. However, this is not a cure all ingredient. It needs to be backed up by a wide range of other powerful antioxidants. The synergy created as these age defying nutrients interact together at the molecular level create far more potent results in neutralizing more free radicals and bringing their production back more acceptable levels.
Here’s a list of the most potent antioxidants which you need backing up L-Glutathione in your supplement: N-Acetyl, L-Cysteine, Lutein, L-Carnosine, Green Tea Extract, Ginkgo Biloba, alpha lipoic acid, lutein, bilberry and grape extract.
Keep in mind that free radicals are ONLY ONE of the four primary causes of aging so there is a lot more that a supplement has to tackle to truly address the anti aging issue and protect you from degenerative disease. The others are Glycation, Methylation, and Inflammation.
One of the most potent antioxidants on the market today is L-Glutathione. However, this is not a cure all ingredient. It needs to be backed up by a wide range of other powerful antioxidants. The synergy created as these age defying nutrients interact together at the molecular level create far more potent results in neutralizing more free radicals and bringing their production back more acceptable levels.
Here’s a list of the most potent antioxidants which you need backing up L-Glutathione in your supplement: N-Acetyl, L-Cysteine, Lutein, L-Carnosine, Green Tea Extract, Ginkgo Biloba, alpha lipoic acid, lutein, bilberry and grape extract.
Keep in mind that free radicals are ONLY ONE of the four primary causes of aging so there is a lot more that a supplement has to tackle to truly address the anti aging issue and protect you from degenerative disease. The others are Glycation, Methylation, and Inflammation.
Friday, September 5, 2008
The Japanese Influence on Health
I spent a couple of years in Japan during the 60’s, and watching how and what they ate remains a part of my lifestyle even today.
The Japanese have a third fewer heart attacks than Americans, and 30% less of all varieties of fatal cardiovascular events. The American Heart Association's data of heart attack and cardiovascular events from around the world, shows Japan way at the bottom of the list for least heart attacks. What is it about the Japanese that gets them this outstanding protection? Is it sushi? Soy Sauce? Maybe it’s genetic because they are usually smaller than most Americans? I doubt it’s smoking because they smoked more than the Americans. They could hold their own drinking also. How about fish? Or, more specifically, the omega3 fatty acids in their diet?
While there may be genetic and other cultural and lifestyle reasons behind the dramatically reduced cardiovascular risk in Japanese, it is undeniably at least partially due to the increased intake of omega-3 fatty acids from fish.
When I would drive along the coast, through the fishing villages, or away from the big cities, their main diet seemed to be fish. I later learned that they consume about a quarter pound of fish a day. Think about that next time you go to Mickey D’s.
From what I have read that is about five times more than an average American. The outcome of this follows also. The blood level of omega-3s in the blood of the average Japanese is 5 times higher than Americans. What that means in numbers is that the level of Omega-3 in Japanese is 850 mg per day (320 mg EPA; 520 mg DHA). What they take in to maintain this ranges from 300 mg per day all the way up to 3100 mg per day. Studies show that greater omega-3 intake (EPA + DHA) is associated with less arterial thickness.
Total fat intake (percent of calories) is presently nearly identical between Americans and Japanese. It's the proportion of fat calories from omega-3 that is greater, the proportion of omega-6 that is less in Japanese.
Even the fish-consuming Japanese obtain benefits by augmenting their intake of omega-3 fatty acids. In the JELIS Trial of 19,000 Japanese, supplementation with the single omega-3 fatty acid, EPA, 1800 mg per day (the equivalent of 10 capsules of 'standard' fish oil that contains 180 mg per day of EPA, 120 mg of DHA) significantly reduced heart attack even further.
The Japanese eat their fish differently from us also. They have sashimi, which is raw like in sushi. They fry a lot of it tempura batter. There is a kind of salty flake that they use like a seasoning also. I used to eat dried squid as a snack occasionally. It came in a clear plastic bag, and reminded me of Frito’s. I know what it sounds like, but it was better than it sounds. I didn’t notice it at all after a couple of frosty’s. Udon is the name for Soba noodles. You would have these in soup. Fish, rice and soy sauce is one of the most popular dishes. There are other soy-based foods, like tofu, miso (soy bean paste), or natto, but I didn’t try those very often.
If it is true that their higher omega-3 fatty acid intake is responsible for their dramatically lower incidence of heart disease, then we might try to emulate some of what they do. Eat more fish, but add an omega-3 fatty acid intake of at least 1000 mg per day. This is the level where measurable cardiovascular benefits begin.
I have had bypass surgery and I take at least two 1000mg capsules per day, and sometimes three (morning, noon, and nite). Some of my friends who also have heart disease, like coronary plaque, and high triglycerides, only take one capsule a day. Don't be afraid of fish oil. It is no more dangerous than taking a tablespoon or two of olive oil, but the health benefits are huge.
We worry about mercury and pesticide residues in fish, but in reality it has not made an impact on the Japanese, who consume five times more fish than most of us ever will.
The Japanese have a third fewer heart attacks than Americans, and 30% less of all varieties of fatal cardiovascular events. The American Heart Association's data of heart attack and cardiovascular events from around the world, shows Japan way at the bottom of the list for least heart attacks. What is it about the Japanese that gets them this outstanding protection? Is it sushi? Soy Sauce? Maybe it’s genetic because they are usually smaller than most Americans? I doubt it’s smoking because they smoked more than the Americans. They could hold their own drinking also. How about fish? Or, more specifically, the omega3 fatty acids in their diet?
While there may be genetic and other cultural and lifestyle reasons behind the dramatically reduced cardiovascular risk in Japanese, it is undeniably at least partially due to the increased intake of omega-3 fatty acids from fish.
When I would drive along the coast, through the fishing villages, or away from the big cities, their main diet seemed to be fish. I later learned that they consume about a quarter pound of fish a day. Think about that next time you go to Mickey D’s.
From what I have read that is about five times more than an average American. The outcome of this follows also. The blood level of omega-3s in the blood of the average Japanese is 5 times higher than Americans. What that means in numbers is that the level of Omega-3 in Japanese is 850 mg per day (320 mg EPA; 520 mg DHA). What they take in to maintain this ranges from 300 mg per day all the way up to 3100 mg per day. Studies show that greater omega-3 intake (EPA + DHA) is associated with less arterial thickness.
Total fat intake (percent of calories) is presently nearly identical between Americans and Japanese. It's the proportion of fat calories from omega-3 that is greater, the proportion of omega-6 that is less in Japanese.
Even the fish-consuming Japanese obtain benefits by augmenting their intake of omega-3 fatty acids. In the JELIS Trial of 19,000 Japanese, supplementation with the single omega-3 fatty acid, EPA, 1800 mg per day (the equivalent of 10 capsules of 'standard' fish oil that contains 180 mg per day of EPA, 120 mg of DHA) significantly reduced heart attack even further.
The Japanese eat their fish differently from us also. They have sashimi, which is raw like in sushi. They fry a lot of it tempura batter. There is a kind of salty flake that they use like a seasoning also. I used to eat dried squid as a snack occasionally. It came in a clear plastic bag, and reminded me of Frito’s. I know what it sounds like, but it was better than it sounds. I didn’t notice it at all after a couple of frosty’s. Udon is the name for Soba noodles. You would have these in soup. Fish, rice and soy sauce is one of the most popular dishes. There are other soy-based foods, like tofu, miso (soy bean paste), or natto, but I didn’t try those very often.
If it is true that their higher omega-3 fatty acid intake is responsible for their dramatically lower incidence of heart disease, then we might try to emulate some of what they do. Eat more fish, but add an omega-3 fatty acid intake of at least 1000 mg per day. This is the level where measurable cardiovascular benefits begin.
I have had bypass surgery and I take at least two 1000mg capsules per day, and sometimes three (morning, noon, and nite). Some of my friends who also have heart disease, like coronary plaque, and high triglycerides, only take one capsule a day. Don't be afraid of fish oil. It is no more dangerous than taking a tablespoon or two of olive oil, but the health benefits are huge.
We worry about mercury and pesticide residues in fish, but in reality it has not made an impact on the Japanese, who consume five times more fish than most of us ever will.
Wednesday, August 27, 2008
How much alcohol keeps your heart healthy?
I read an article by Dr Larry Weinrauch, posted on the HealthCentral Network, commenting on alcohol, and cardiovascular health.
I listen to people citing studies and research that say alcohol is a good for a lot of things, like preventing heart disease and strokes, but on the other hand bad for the liver and memory. Since I also wonder how much alcohol is the "right amount for my cardiovascular system, and cholesterol, I was interested in what he had to say.
He started with the ever popular “There is no easy answer.” But then went on to say that if you don’t drink now, and really don’t want to, there is no reason to start. If you have problems with alcohol, don’t expose yourself to it in the name of being good for your heart. Also, if you have a strong family history of alcoholism, using alcohol to lower cardiovascular risk factors is probably not your best idea.
Here are some questions to ask, and a way to calculate your limits:
What, and how much are you drinking? When asked do you reply: "one drink a night" (mixed in a pitcher), or "some wine and a cocktail" (a bottle of wine and an endless cocktail). If you really don’t know the answer, you may have another problem other than a bad memory.
How much do you drink now, and how does it affect you? If a single glass of wine makes you tipsy, or impairs your abilities, you have reached your limit.
How big are you? Alcohol does most of its damage when the level in the blood is high. The larger you are, the more it takes to reach a high level; therefore the smaller you are, the less it takes.
Does your family have a history of alcohol intolerance? People are genetically different from one another and tolerate medications, and/or alcohol at different rates. Some people say they can drink a lot without a problem, but one Benadryl tablet wipes them out. If someone in your family has a low limit, expect you will have one too. Size and gender may be less important when it come to handling alcohol than our genetic history.
Are you mixing types of alcohol? There are no good scientific studies on this, but an old French proverb about "mixing grain and grape", or another Old Wives Tale we used to repeat as I was growing up “beer and whiskey … mighty risky.” have yet to be discounted.
Here are some interesting alcohol facts:
A standard "shot" of whiskey is 45 cc, and if it is 86 proof (43% alcohol by volume), contains 19.35 cc of alcohol by volume: 100 calories.
As far as your diet goes, cocktails add calories to the whiskey, a minimum of about 75 calories for standard drinks, and if you add cream like in a White Russian, or an umbrella drink, you might just as well eat an ice cream. You get the extra calcium and can still drive.
A glass of wine is usually 6 oz (180cc), if it is 11% (most wines are 11-12%) it contains 19.8 cc of alcohol by volume, calories: 170 (120-270), sweet dessert wines have more calories).
Wine coolers: add the calories of the fruits and added sugar.
A can of beer is usually 12 oz (360cc), if it is 5% (most beer is 4-6%), it contains 18 cc of alcohol by volume, calories: 95 to 200 (darker beers have more calories).
A word to the wise is sufficient here. All studies linking alcohol to a reduction of cardiovascular problems are based on populations of adults of a certain age. There is no evidence of a health benefit to start drinking at an early age, or for drinking for long term. As with anything else, balance and moderation are good guidelines to follow.
Two apples a day doesn't keep the doctor away more than one, five apples a day would not improve your health, but would give you extra bulk to carry around. Alcohol is the same way.
I listen to people citing studies and research that say alcohol is a good for a lot of things, like preventing heart disease and strokes, but on the other hand bad for the liver and memory. Since I also wonder how much alcohol is the "right amount for my cardiovascular system, and cholesterol, I was interested in what he had to say.
He started with the ever popular “There is no easy answer.” But then went on to say that if you don’t drink now, and really don’t want to, there is no reason to start. If you have problems with alcohol, don’t expose yourself to it in the name of being good for your heart. Also, if you have a strong family history of alcoholism, using alcohol to lower cardiovascular risk factors is probably not your best idea.
Here are some questions to ask, and a way to calculate your limits:
What, and how much are you drinking? When asked do you reply: "one drink a night" (mixed in a pitcher), or "some wine and a cocktail" (a bottle of wine and an endless cocktail). If you really don’t know the answer, you may have another problem other than a bad memory.
How much do you drink now, and how does it affect you? If a single glass of wine makes you tipsy, or impairs your abilities, you have reached your limit.
How big are you? Alcohol does most of its damage when the level in the blood is high. The larger you are, the more it takes to reach a high level; therefore the smaller you are, the less it takes.
Does your family have a history of alcohol intolerance? People are genetically different from one another and tolerate medications, and/or alcohol at different rates. Some people say they can drink a lot without a problem, but one Benadryl tablet wipes them out. If someone in your family has a low limit, expect you will have one too. Size and gender may be less important when it come to handling alcohol than our genetic history.
Are you mixing types of alcohol? There are no good scientific studies on this, but an old French proverb about "mixing grain and grape", or another Old Wives Tale we used to repeat as I was growing up “beer and whiskey … mighty risky.” have yet to be discounted.
Here are some interesting alcohol facts:
A standard "shot" of whiskey is 45 cc, and if it is 86 proof (43% alcohol by volume), contains 19.35 cc of alcohol by volume: 100 calories.
As far as your diet goes, cocktails add calories to the whiskey, a minimum of about 75 calories for standard drinks, and if you add cream like in a White Russian, or an umbrella drink, you might just as well eat an ice cream. You get the extra calcium and can still drive.
A glass of wine is usually 6 oz (180cc), if it is 11% (most wines are 11-12%) it contains 19.8 cc of alcohol by volume, calories: 170 (120-270), sweet dessert wines have more calories).
Wine coolers: add the calories of the fruits and added sugar.
A can of beer is usually 12 oz (360cc), if it is 5% (most beer is 4-6%), it contains 18 cc of alcohol by volume, calories: 95 to 200 (darker beers have more calories).
A word to the wise is sufficient here. All studies linking alcohol to a reduction of cardiovascular problems are based on populations of adults of a certain age. There is no evidence of a health benefit to start drinking at an early age, or for drinking for long term. As with anything else, balance and moderation are good guidelines to follow.
Two apples a day doesn't keep the doctor away more than one, five apples a day would not improve your health, but would give you extra bulk to carry around. Alcohol is the same way.
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