Tag: heart disease

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Concept of a Perfect Meal

In the last few columns, I have been discussing various aspects of healthy diet. Diet which can reduce the risk of cardiovascular disease (CVD), cancer, diabetes type 2 and other chronic illnesses. This reminded me of an article I wrote in 2004 discussing the concept of polymeal.

My column was based on a study from Netherlands, published in the British Medical Journal (BMJ DEC 18, 2004) titled “The Polymeal: a more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75 percent.” The Polypill was meant to be one pill containing six pharmacological components of commonly used drugs to prevent CVD.

The authors of the article say that pharmacological interventions are not the only option for preventing heart disease. A healthy diet and an active lifestyle can reduce cardiovascular disease. Certainly, they have a point. Many experts feel that the side-effects and cost of Polypill may be prohibitive. Polymeal may be a safer and tastier alternative.

They looked at the scientific literature and felt that the evidence based recipe for polymeal should include wine, fish, dark chocolate, fruits, vegetables, garlic, and almonds. This variety of food has been enjoyed by humankind for centuries.

They calculated that a daily consumption of 150 ml of wine, 114 grams fish four times a week, 100 grams of dark chocolate daily, 400 grams of fruit and vegetables daily, 2.7 grams of fresh garlic daily, and 68 grams of almonds daily could reduce CVD by more than 75 percent.

The authors’ review of literature showed that daily consumption of 150 ml of wine reduces CVD by 32 per cent.

Fish (114 gm) consumed four times a week reduces CVD by 14 per cent.

Dark chocolates (100 mg) reduce blood pressure and thus there is a reduction in CVD by 21 per cent.

A total of 400 gm of fruit and vegetables consumed daily produced a reduction in blood pressure similar to that observed with chocolate so it was assumed that this would produce reduction in CVD by 21 per cent.

The authors also found evidence to suggest beneficial effects of almonds and garlic on CVD. The authors believe that there are no serious side effects to polymeal except adverse odour related to garlic consumption. The beneficial effects of almonds have been discussed in my previous columns.

Studies of walnuts, almonds, pecans, peanuts, macadamias and pistachios show modest changes in blood lipid levels. Similar to other foods rich in unsaturated fat, nuts help maintain HDL (good cholesterol) levels.

Now you have a recipe for polymeal. It may be worth trying. The only thing you have to be careful about is garlic. If you want to make friends and influence people then make sure your garlic consumption is timed well.

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A Close Look at Mediterraneaan Diet

Here is good news for the healthy and unhealthy hearts.

If you have been reading my columns faithfully and following the advice religiously (so to speak), then I guess you have settled down each evening for a hearty (pun intended) or an un-hearty meal supplemented with one to two ounces of red wine.

Bad news is red wine is not going to wash away all the cholesterol plaques you have collected in your coronaries. Those plaques are plugging your arteries. If your plate is typically filled with red meat and other foods rich in saturated fats (those that are firm at room temperature), then heart disease and cardiac death is awaiting you, my friend.

Good news is you can do something to change that so you can enjoy your favourite red wine for a long time. That magic bullet is Mediterranean diet.

What is a Mediterranean diet?

Dr. Stephen Choi, in an article in the Canadian Medical Association Journal, summarizes this quite well. He says, “Although there is no single “Mediterranean diet,” the term has come to represent a food pyramid consisting at the base of bread, pasta, rice and other whole grains, and potatoes, supplemented with fruits, beans, vegetables and nuts to which olive oil is added, along with cheese and yogurt. Fish, chicken, eggs and refined carbohydrates are eaten less frequently (weekly). Red meat is consumed infrequently. The whole pyramid is supplemented with moderate alcohol consumption.”

What is the proof that Mediterranean diet helps reduce heart disease and death?

Researchers from the University of Minnesota conducted a study in seven countries which started in 1958 and was first published in 1970. They found that heart disease was rare in the Mediterranean and Asian regions where vegetables, grains, fruits, beans and fish were the dietary mainstays.

In 1999, the Lyon Diet Heart Study compared the effects of a Mediterranean-style diet with one that the American Heart Association recommended for patients who had survived a first heart attack. The study found that within four years, the Mediterranean approach reduced the rates of heart disease recurrence and cardiac death by 50 to 70 percent when compared with the heart association diet. Isn’t that remarkable?

It is important to know that the heart-healthy Mediterranean diet is not really low in fat, but its main sources of fat – olive oil and oily fish as well as nuts, seeds and certain vegetables – help to prevent heart disease by improving cholesterol ratios, reducing inflammation and prevent the formation of artery-damaging LDL cholesterol.

Fruits, vegetables and red wine (or purple grape juice) have antioxidant properties and reduce bad cholesterol. Olive oil is a type of food that can easily replace commonly used animal oils, lard, and butters that are no good for one’s girth and health. One can use canola oil for cooking and use margarine based on canola oil. You can use more expensive and aromatic olive oil for salads.

Is Mediterranean diet good for weight loss?

There is plenty of scientific evidence to show that one diet is no better than the next when it comes to weight loss. It is how much you put in your mouth that affects your girth, hips and thighs. Source of the calories you consume is not important to your weight but it may affect your heart, your blood sugar level and your risk of developing cancer.

So, have a glass of red wine and be smart. The quality and quantity of what you eat is important. Too much alcohol will destroy you, your loved ones and other innocent bystanders. Do some physical activity daily and for heaven’s sake, do not smoke. And embrace Mediterranean diet warmly.

That is a simple recipe. Now start cooking, my friend.

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What are the health benefits of drinking red wine?

“Wine, madam, is God’s next best gift to man,” said Ambrose Bierce, an American editorialist, journalist, short story writer and satirist.

A Bishop of Seville is said to have said, “I have enjoyed great health at a great age because every day since I can remember I have consumed a bottle of wine except when I have not felt well. Then I have consumed two bottles.”

Red wine has been part of human culture, serving dietary and socio-religious functions for more than 6,000 years. In the last few years, more research has been done to study the effect of alcohol on health. Especially, the cardio-vascular protective effect of red wine has been studied extensively. This is nicely summarised in an article I read in the Journal of the American College of Surgeons (JACS March 2005).

In the last 30 years, scientists have found inverse relationship between red wine consumption and death rate from coronary artery disease (CAD) in 18 different European and American countries. This led to the term French Paradox, because in France people eat food containing high amount of saturated fats (causes thickening of arteries) but their death rate from CAD is low.

Research has shown that consumption of red wine at a level comparable to that of France (0.7 to 1.1 ounces of alcohol per day) can indeed reduce the risk of CAD  by preventing arteriosclerosis (thickening of the arteries). It is now widely accepted that regular, moderate intake of any alcoholic beverages (1.1 to 1.8 ounces/day of alcohol) can also decrease the risk of CAD by at least 40 per cent.

You do not have to drink every day. Investigators have found the consumption of alcohol at least three to four days per week reduced the occurrence of heart attack. This was observed even in people with a limited consumption of 0.35 to 0.42 ounces/day of alcohol, which is the equivalent of one drink. But this comes with a warning – high consumption of alcohol can lead to increased sickness and death.

The question the researchers are asking – what is it in red wine which prevents or delays thickening of the arteries?

There are a number of components of red wine that could have beneficial effect on the cardiovascular system. Alcohol, which is present in up to 15 per cent of the volume of red wine, is one of them, says JACS article.

Red wine also contains a wide variety of polyphenols, most of which derive from grape solids (skin and seeds). A number of advantageous properties that help counteract arteriosclerosis have been attributed to polyphenols. Red wine’s “polyphenolic aid” inhibits oxidation of human LDL (bad cholesterol)

The article says red wine has shown to increase HDLs (good cholesterol), reduce clotting of blood and enhance relaxation of blood vessels. Is red wine better than other alcoholic beverages in preventing or delaying thickening of the blood vessels?

The authors say that the exact mechanism of red wine’s cardio-protection is not fully elucidated. The effect of alcohol on the cardiovascular system is varied and complex. Nonetheless, multiple studies have shown that in comparison to other alcoholic beverages such as spirits, beer, and white wine, red wines the most beneficial in reducing the risks of CAD and mortality in general.

It appears that the higher the presence of phenolic compounds in the alcoholic beverage better the effect on preventing or delaying CAD. A typical commercial bottle of red wine contains approximately 1.8 g/L of total polyphenols; a typical bottle of white wine contains only about 0.2 to 0.3 g/L of total polyphenols. So the total amount of polyphenols found in a glass of red wine is about 200 mg in comparison to only 30 mg in a glass of white wine.

Enjoy your red wine, but in moderation. The aim is to have good health and happiness.

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Addiction to Sugar Continues to Adversely Affect our Health

It is reported that the North American diet contains about 20 per cent sugar. This is equivalent to 30 teaspoons a day! Most of it is hidden in pop, processed food and baked goods. Like alcohol, sugar has no nutritional value. It has no vitamins, minerals or fiber.

North American children’s consumption of sugar per day is reported to be between 25 to 35 per cent of total calories. Is this too much? Yes. The World Health Organization recommends daily dietary sugar intake of no more than 10 per cent of total calories.

What is sugar? Sugar is any of numerous sweet, colorless, water-soluble compounds present in the sap of seed plants and the milk of mammals and making up the simplest group of carbohydrates. The most common sugar is sucrose, a crystalline tabletop and industrial sweetener used in foods and beverages.

Sucrose is found in almost all plants, but it occurs at concentrations high enough for economic recovery only in sugarcane and sugar beets. Sugarcane ranges from seven to 18 percent sugar by weight, while sugar beets are from eight to 22 percent sugar by weight.

Sugarcane, once harvested, cannot be stored because of sucrose decomposition. For this reason, cane sugar is generally produced in two stages, manufacture of raw sugar taking place in the cane-growing areas and refining into food products occurring in the sugar-consuming countries. Sugar beets, on the other hand, can be stored and are therefore generally processed in one stage into white sugar.

Different methods of crystallization of sugar containing syrup are used to produce variety of sugars and at least six or seven stages of boiling are necessary before the molasses is exhausted.

The first three or four strikes are blended to make commercial white sugar. Special large-grain sugar (for bakery and confectionery) is boiled separately. Fine grains (sanding or fruit sugars) are usually made by sieving products of mixed grain size.

Powdered icing sugar, or confectioners’ sugar, results when white granulated sugar is finely ground, sieved, and mixed with small quantities of starch or calcium phosphate to keep it dry.

Brown sugars (light to dark) are either crystallized from a mixture of brown and yellow syrups (with caramel added for darkest color) or made by coating white crystals with brown-sugar syrup. Nutritional value of brown sugar per 100 gm is 380 kcalories compared to granulated sugar which is 390 kcalories.

Beet sugar factories generally produce only white sugar from sugar beets. Brown sugars are made with the use of cane molasses as a mother liquor component or as a crystal coating.

Sugar is dangerous because it causes obesity, diabetes, hypertension and heart disease leading to sickness and death. Sugar is very tempting and addictive because it tastes good and is very satisfying to our palate.

Men who drink sugary drinks have 46 per cent increased risk of stroke, possibly because of sugar’s blood-thickening osmotic effect or its known ability to raise cholesterol levels
Reports suggests diets high in refined sugar increase the risk of developing Crohn’s disease and colorectal and pancreatic cancer

Smokers keep smoking although they know smoking is dangerous. Similarly, sugar consumers will continue to eat sweet stuff as long as it tastes good and give you a temporary sugar buzz. It is a dangerous addiction and a slow poison.

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