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Mediterranean Diet Linked with Lower Death Risk in Those with History of Heart Disease

The Mediterranean diet is well known for its role in heart disease prevention, but new research suggests that it may also be beneficial for people who already have a history of heart disease. In a preliminary study, researchers followed 1197 Italian adults who had a history of heart disease and analyzed their eating patterns and health outcomes. Those most closely following a Mediterranean diet were 37% less likely to die during the 7-year study period than those not following a Mediterranean diet. In fact, each 2-point increase on the Mediterranean diet score (on a scale of 0-9) was linked with a 21% lower risk of death. This is greater than the risk reduction seen by taking statins (18%), common cholesterol lowering drugs.
Presentation at the European Society of Cardiology. Rome, Italy. August 28, 2016.

Whole Grains & Polyunsaturated Fats Linked with Less Heart Disease

To see how various fat sources relate to heart disease, Harvard researchers analyzed the fat intake and health outcomes of more than 222,000 people across 3 large cohorts. They found that while dairy fat intake in itself was not significantly related to heart disease risk, replacing 5% of calories from dairy fat with whole grains, polyunsaturated fat (found in fish, nuts, and seeds) or vegetable fat was linked with a 28%, 24% and 10% lower risk of heart disease, respectively. Additionally, replacing 5% of calories from other animal fats (such as red meat) with dairy fat was linked with a 6% lower risk of heart disease, indicating that while dairy fat might not be as harmful as red meat, replacing animal fats with plant foods could offer more protection. This supports the evidence that we consume and what we don’t consume both contribute to health outcomes. 
American Journal of Clinical Nutrition. 2016 Aug 24. pii: ajcn134460. [Epub ahead of print] (Chen M et al.)

Mediterranean Diet Linked with Less Plaque Build Up in Arteries

Atherosclerosis, plaque build up in the arteries, can lead to dangerous blood clots, but diet can play an important role in prevention. Researchers analyzed the eating habits and heart health markers of 4,082 adults in Spain, and identified three distinct eating patterns: the Mediterranean diet, the Western diet, and the “social-business eating pattern,” a dietary pattern with more calories, red meat, pre-made foods, alcohol, sugary drinks, snacks, and lots of eating out. Those eating a Mediterranean diet had significantly less plaque than those eating a Western or social business eating pattern, with a social-business pattern appearing to be even worse than the typical, unhealthy Western diet (characterized by not enough fruits, veggies or whole grains, and too much red meat, desserts, and sugary beverages).
Journal of the American College of Cardiology. 2016 Aug 23;68(8):805-14. 

Healthy “DASH” Diet with Nuts, Legumes & Low Fat Dairy May Reduce Risk of Kidney Disease

The DASH diet (Dietary Approaches to Stop Hypertension) is a healthy diet that emphasizes fruits, vegetables, whole grains, low fat dairy, nuts, and legumes, and limits red and processed meat, sodium, and sugary drinks. To see if this diet might be appropriate for kidney disease prevention, scientists analyzed the eating habits of 14,882 middle aged adults in Maryland, Minnesota, Mississippi, and North Carolina, and tracked their health outcomes for 23 years. After controlling for demographic and lifestyle factors, including smoking and medication, those most closing following a DASH diet were 16% less likely to develop kidney disease than those not following a DASH diet. When looking at individual foods, nuts, legumes, and low fat dairy products were all significantly linked with a lower risk of kidney disease.
American Journal of Kidney Disease. 2016 Aug 1. pii: S0272-6386(16)30257-8. (Rebholz CM et al.)

Mediterranean Diet Linked with Cognitive Benefits, Less Conversion to Alzheimer’s

Research continues to tout the brain benefits of a delicious and nutritious Mediterranean diet. In a review article, Australian researchers analyzed more than a dozen longitudinal and prospective studies (where participants are observed over a long period of time) to determine the link between eating patterns and cognitive health. In the 18 studies, encompassing nearly 60,000 adults total, the scientists found that closely following a Mediterranean diet was associated with “slower rates of cognitive decline, reduced conversion to Alzheimer’s disease, and improvements in cognitive function.” More specifically, the Mediterranean diet was linked with better memory, executive function (which controls behavior, planning, and reasoning), and visual constructs.
Frontiers in Nutrition. 2016 Jul 22;3:22. doi: 10.3389/fnut.2016.00022. [Epub] (Hardman RJ et al.)

Full Fat Mediterranean Diet Linked with Good Health

A healthy diet need not restrict fat or flavor, at least in the case of the delicious and nutritious Mediterranean diet. Researchers at the Department of Veterans Affairs in the U.S. analyzed data from 56 studies (of at least 100 people in each study) to get a big picture view of the Mediterranean diet. The studies were all controlled trials (one of the strongest types of nutrition studies) and were included so long as the participants followed at least 2 of the 7 characteristics of a Mediterranean diet (such as lots of fruits and vegetables, or a preference for olive oil and other unsaturated fats). The scientists found that a Mediterranean diet (with no restriction on fat) may help prevent heart disease, breast cancer, and type 2 diabetes, but they did not find a significant reduction in mortality.
Annals of Internal Medicine. 2016 Jul 19. (Bloomfield HE et al.) [Epub ahead of print]

Fat in Plant Oils, Fatty Fish Better for Blood Sugar Regulation

Researchers from around the globe analyzed findings from 102 randomized clinical trials, encompassing 4,660 participants, to see how different types of fat (saturated, unsaturated, and polyunsaturated) and carbohydrates affect diabetes markers (including blood sugar, insulin production, and insulin sensitivity).  Polyunsaturated fats are found in fatty fish (salmon, trout, mackerel) and plant oils (soybean, sunflower, corn oil), while monounsaturated fats are found in olive and canola oil, and saturated fats are found in red meat and dairy products. The authors found that “substituting carbohydrate and saturated fat with a diet rich in unsaturated fat, particularly polyunsaturated fat, was beneficial for the regulation of blood sugar.” However, the authors did not test the effect of different types of carbohydrate sources (such as differentiating between whole grains, refined grains, or sugars).
PLOS Medicine. 2016 Jul 19;13(7):e1002087. (Imamura F et al.)

Mindful Eating as a Tool for a Healthy, Sustainable Diet

Healthy lifestyles and diets encompass not only the types and amounts of foods eaten, but also the way they are eaten, emphasizing mindfulness, community, culture, and the pleasures of the table. In this review, researchers analyze the existing studies evaluating mindful eating. Although mindful eating practices are typically used to help patients with disordered eating, the authors note that mindful eating could also be a strategy to help consumers move toward a more sustainable diet, by cultivating an awareness of the environmental impact of food choices. The researchers also note that a more standardized definition and assessment tool for mindful eating could help move the research forward.
Journal of the Academy of Nutrition and Dietetics. 2016 Jul;116(7):1081-6. doi: 10.1016/j.jand.2016.03.013. (Fung TT et al.)

Butter is NOT Back – Unsaturated Fats Best for Lower Mortality

In the one of the most powerful studies to date regarding dietary fats and health, Harvard researchers analyzed the eating patterns of 126,00 adults for up to 32 years. They found that eating more unsaturated fat (the type of fat in olive oil, nuts, and seeds) was linked with lower mortality, but that eating more saturated and trans fats (the types of fats in butter, red meat, and highly processed snack foods) was linked with higher mortality. In fact, replacing just 5% of calories from saturated fat with the same amount of polyunsaturated fat (like salmon, flax seeds, and walnuts) or monounsaturated fat (like olive oil and avocados) was associated with a 27% and 13% lower risk of death from all causes, respectively.
JAMA Internal Medicine. 2016 Jul 5. (Wang DD et al.) [Epub ahead of print.]

Home Cooked Meals Linked with Lower Diabetes Risk

Home-cooked meals are a hallmark of the old ways of eating, linked with countless social and economic benefits. To see if eating more home cooked meals is associated with lower rates of disease, researchers analyzed eating patterns and health data from nearly 100,000 adults in the Nurses Health Study for up to 36 years. They found that those eating 11-14 homemade lunches or dinners each week (so eating both a homemade lunch and a homemade dinner nearly every day) had a 13% lower risk of developing Type 2 diabetes compared to those who ate less than six homemade lunches or dinners each week.
PLoS Medicine. 2016 Jul 5;13(7):e1002052. (Zong G et al.)

Whole Grains Linked with Longevity

In a meta analysis, Harvard scientists analyzed the whole grain intake and rates of death for 786,076 adults across 14 studies. Compared to people who ate the least whole grains, people who ate the most whole grains had a 16% lower risk of death from all causes, an 18% lower risk of death from heart disease, and a 12% lower risk of death from cancer. However, the significantly lower risk of cancer death was only seen in people who ate at least 30g whole grains per day (the amount in about ½ cup cooked brown rice, or 2 slices of 100% whole grain bread). The researchers also observed a dose response relationship, meaning the more whole grains someone ate, the less likely they were to die during the study period. According to the scientists, these results “strongly supported the current Dietary Guidelines for Americans,” which encourage at least 3 servings of whole grains per day (totaling at least 48g whole grains).
Circulation. 2016 Jun 14;133(24):2370-80. (Zong G et al.)

Whole Grains Linked with Lower Risk of Heart Disease, Cancer, Respiratory Disease, Infectious Diseases, Diabetes, and Early Death

Researchers in Europe and the US analyzed 45 studies (ranging from 245,012 to 705,253 participants each) in a meta analysis to understand the relationship between whole grains and health. Compared to people who ate the least whole grains, people who ate the most whole grains had a 16-21% lower risk of heart disease, an 11% lower risk of cancer, and an 18% lower risk of death from all causes, as well as a 19% lower risk of death from respiratory disease, a 36% lower risk of death from diabetes, a 20% lower risk of death from infectious disease, and a 21% lower risk of death from all non-cardiovascular, non-cancer causes. The researchers also found that a 90g increase in whole grain foods per day (about 3 servings) was linked with a 19-22% lower risk of heart disease, a 15% lower risk of cancer, and a 17% lower risk of death from all causes, and that “even moderate increases in whole grain intake could reduce the risk of premature mortality.” Whole grain bread, whole grain cereals, total grains, total cereals, total bread, pasta, and bran, were also singled out for their relationship with lower rates of various diseases and/or early death. The researchers conclude that their findings “strongly support existing dietary recommendations to increase whole grain consumption in the general population.”
British Medical Journal. 2016 June 14;353. (Aune D et al.)

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