Almonds Help Prevent Heart Disease

UNITED KINGDOM—A recent study conducted at Aston University found that almonds could reduce the risk of heart disease.

The study included two groups of participants, one group was told to consume 50 grams of almonds a day for one month, while the other group was told to consume their normal meals and snacks.

The team found that the group that consumed almonds daily had higher levels of antioxidants in their blood compared to the control group. In addition, the almond group had improved blood flow and lower blood pressure, which helps reduce the risk of heart disease.

According to study leader, Professor Helen Griffiths:

"Our study confirms that almonds are a superfood. Previous studies have shown that they keep your heart healthy, but our research proves that it isn't too late to introduce them into your diet -- adding even a handful (around 50g) every day for a short period can help. You could replace a daytime snack with a bag of almonds or add them to your regular meals like porridge or muesli to help reduce your risk of heart problems."

If you are interested in reducing your risk of heart disease, you might want to consider adding almonds to your daily diet.


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Foods With High Contents Of H20

GAINESVILLE, FLORIDA —A recent study conducted at the University of Florida found several different foods that will help you stay hydrated during the summer.

The researchers noted that staying well hydrated is very important during the summer months, but most people are unaware that eating “H20 heavy” foods can improve your hydration just as well as drinking.

The study analyzed the health benefits associated with several different fruits and vegetables; they focused on how well they help you stay hydrated.

The team found six easy to find foods that have been proven to help maintain good hydration:


1.      Cucumbers: They are more than 90 percent water and are rich with B and C vitamins. You can add cucumbers to your water or throw them into a salad.

2.      Greens: Most greens are about 95 percent water, while romaine and iceberg have the highest percentage of water.

3.      Pineapple: They are about 90 percent water and they also provide the enzyme bromelain, which helps improve digestion and prevent inflammation.

4.      Cantaloupe: The researchers found that this melon is over 90 percent water and offers 100 percent of your vitamin A and only 60 calories per cup.

5.      Watermelon: This is the ultimate hydration food, having more than 92 percent water it also contains rehydrating electrolytes (salts calcium, magnesium, potassium, and sodium).

6.      Strawberries: Not only strawberries, but most berries are more than 90 percent water and are eaesy to pack on the go. This makes them a perfect hydrating snack anytime.


If you are interested in staying well hydrated, you might want to consider adding some of these fruits and veggies to your daily diet.


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Could Skipping Meals Lead To Diabetes?

OHIO —A recent study conducted at Ohio State University and published in The Journal of Nutritional Biochemistry found that skipping meals could lead to increased belly fat and diabetes.

The study analyzed a group of mice, it is noted that their bodily functions are very similar to humans. They compared mice that were allowed to nibble on their food throughout the day to mice that ate all their day’s food in one session and fasted the rest of the day.

The team found that the mice that consumed all their food in one session developed insulin resistance in their livers, which is an indicator of pre-diabetes and increased fat in their stomachs. Carrying excess belly fat is linked to an even higher risk of developing type-2 diabetes and heart disease

.  According to senior author, Martha Belury:

"But you definitely don't want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss."

If you are interested in reducing your risk of diabetes and excess belly fat, you might want to consider not skipping any meals during the day.

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Red Wine May Prevent Diabetes

CAMBRIDGE , MASSACHUSETTS —A recent study conducted at Harvard University and published in the American Journal of Clinical Nutrition found that consuming red wine could help lower blood sugar and prevent diabetes.

The study analyzed previous studies, including more than 380 participants. The researches analyzed the health benefits associated with consuming red wine, especially associated with blood sugar levels.

The team found a super nutrient in red wine, called resveratrol that provides several health benefits. They found that resveratrol consumption significantly reduced blood sugar levels as well as provided other health benefits, including heart health.

According to WebMD, the recommended amount of wine to consume is one glass per day.

If you are interested in lowering your blood sugar levels or preventing diabetes, you might want to consider adding a glass of wine to your daily diet.

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You Can Add 5 More Years

NORWAY—A recent study conducted at the Norwegian School of Sports Sciences and published in the British Journal of Sports Medicine found that physical activity could help lower your risk of death.

The study included 15,000 participants who submitted themselves for a health check at the beginning of the study. The researchers analyzed their height, weight, cholesterol, blood pressure, smoking status, and physical activity levels. The subjects were categorized according to physical activity:

·         Sedentary (watching TV and reading)

·         Light (walking or cycling at least 4 hours a week)

·         Moderate (exercise, sports, heavy gardening at least 4 hours per week)

·         Vigorous (hard training or competitive sports several times a week)

The participants repeated these health checks every 12 years for the 30 year study. The team found that small amounts of any type of exercise helped lower the risk of death significantly. Specifically, the team found a 32-56 percent decrease in the risk of death when subjects participated in at least one hour of physical activity per week, or they lived an average of 5 years longer than those who were sedentary.

According to webMD, it is recommended for adults to participate in at least 20 minutes of physical activity per day, 5 days per week.

If you are interested in reducing your risk of death, you might want to consider adding physical activity to your daily or weekly routine.

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Protect Your Brain Health

SPAIN—A recent study conducted at the Biomedical Research Institute in Barcelona and published in JAMA Internal Medicine found that following a Mediterranean diet with additional portions of olive oil or mixed nuts could help protect brain function.

The study included about 500 participants who were told to follow one of three different diets. One group was told to follow a Mediterranean diet supplemented with one extra liter of virgin olive oil per week. The second group followed a Mediterranean diet supplemented with 30 grams of mixed nuts per day (walnuts, hazelnuts and almonds).  Finally, the last group was the control group and was told to follow a low-fat diet instead of a Mediterranean diet.

The team measured cognitive change in all of the participants by using multiple tests over a span of 4 years that focused on memory, global cognition, and frontal cognition. At the end of the study, the researchers found that the two groups that followed a Mediterranean diet saw significantly more improvements in their cognitive function, compared to those who consumed a low-fat diet.

Specifically, according to study author, Dr. Emilio Ros:

"The group with nuts did better compared to the control group in memory tests, memorizing names or words, while the olive oil group did better on tests that require speed of thought, your frontal function, your executive function."

The researchers noted that a Mediterranean diet typically bases meals around fruit, vegetables, whole grains, legumes, nuts, olive oil, and fish.

If you are interested in protecting your brain function as you age, you might want to consider following a Mediterranean diet.

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Mushrooms Can Boost Immune System

FLORIDA—A recent study conducted at the University of Florida and published in The Journal of the American College of Nutrition found that consuming shitake mushrooms could help boost your immune system.

The research included 52 participants, they were given a four-week supply of dried mushrooms and were told to cook and eat one 4-ounce serving every day. The researchers analyzed their blood before and after the study.

The team found that comparing the blood samples before and after the study, they found that the mushrooms helped significantly decrease inflammatory proteins, which can cause a weakened immune system leading to several illness’, including heart disease, stroke, cancer, and arthritis.

According to lead author, Sue Percival:

“If you eat a shiitake mushroom every day, you could see changes in their immune system that are beneficial. We’re enhancing the immune system, but we’re also reducing the inflammation that the immune system produces.”

If you are interested in boosting your immune system, you might want to consider adding shitake mushrooms to your daily diet.

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Controlling Blood Sugar Could Prevent Alzheimer’s

MISSOURI—A recent study conducted at the School of Medicine at Washington University in St. Louis and published in The Journal of Clinical Investigation found that high blood sugar could be linked with an increased risk of Alzheimer’s disease.

The study included a large group of mice, it is noted that their bodily functions are very similar to humans. The researchers studied a group of mice that were bred to develop a condition like Alzheimer’s disease, their brains began accumulating plaque. They then added glucose (sugar) to their blood stream.

The team found that high blood sugar levels were directly associated with high levels of beta-amyloid production, which is the plaque that builds up in your brain and could lead to Alzheimer’s disease. Specifically, they found a 20 percent higher level of beta-amyloid plaque in the mice with high blood sugar compared to those who had normal blood sugar levels.

According to lead author Dr. Shannon Macauley:

"Our results suggest that diabetes, or other conditions that make it hard to control blood sugar levels, can have harmful effects on brain function and exacerbate neurological conditions such as Alzheimer's disease."

According to webMD, the following foods could help control or prevent high blood sugar levels:

·         Oatmeal: it is high in soluble fiber, so it is slower to digest and it will not raise your blood sugar as much or as quickly.

·         Broccoli, spinach, and green beans: Nonstarchy vegetables are high in fiber and low in carbohydrates, which make them perfect for people with diabetes or high blood sugar.

·         Strawberries: Even though they are sweet, they make for a better snack than cookies and will not raise blood sugar too much.

·         Salmon and lean meats: These are high in protein, which does not affect blood sugar as much as carbohydrates. Lean meats also have other health benefits as well.

If you are interested in reducing your risk of Alzheimer’s disease, you might want to consider controlling or lowering your risk of high blood sugar by adding some of these foods to your daily diet.

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Beetroot Can Help Lower High Blood Pressure

UNITED KINGDOM —A recent study conducted at Queen Mary University of London and published in the journal Hypertension found that consuming beets and their juice could help reduce high blood pressure.

The study included 64 participants; half of them were taking prescribed medicine for high blood pressure, and the rest had borderline high blood pressure. They were then split up into two groups; one group consumed a daily glass of beetroot juice, while the other group did not consume beetroot. The participants were monitored for 8 weeks.

The team found that those who consumed beetroot daily saw significant reductions in their systolic (first number, when the heart is pushing) and diastolic (last number, when the heart is resting). Specifically, the researchers found total blood pressure levels decreased by about 8 points.

According to senior research advisor, Dr. Shannon Amoils:

“This interesting study builds on previous research by this team and finds that a daily glass of beetroot juice can lower blood pressure in people with hypertension - even those whose high blood pressure was not controlled by drug treatment."

If you are interested in reducing or preventing high blood pressure, you might want to consider adding beetroot to your daily diet.

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May Help To Walk In A Group

UNITED KINGDOM —A recent study conducted at the University of East Anglia and published in the British Journal of Sports Medicine found that walking regularly could help reduce the risk of life-threatening conditions.

The researchers analyzed 42 previous studies, which included 1,843 participants. Some of who had obesity, type-2 diabetes, heart disease, or Parkinson’s disease. 

The study assed the health of the participants based on the type of exercise they participated in, many joined walking groups.

The team found that those who joined walking groups, which involved regular short walks under an hour saw significant health improvements.

 Specifically, they found that walking regularly reduced blood pressure, body fat, body mass index, and total cholesterol. It is noted that all of these factors are causes of stroke and heart disease.

According to lead researcher, Sarah Hanson:

"Our research shows that joining a walking group is one of the best and easiest ways to boost overall health. The benefits are wide ranging, and they go above and beyond making people more physically active. People who walk in groups also tend to have a more positive attitude toward physical activity, a shared experience of wellness and say they feel less lonely and isolated. Taking regular walks can also be a catalyst for adopting other healthy behaviors."

If you are interested in preventing or reducing your risk of heart disease and stroke, you might want to consider adding walking to your daily routine.

Have a great day.