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Hold the Fries! Fried Foods Increase the Risk of MULTIPLE Chronic Diseases, Lead to Deadly Heart Disease

AHA Publisher — Thu, 27 May 2021 07:00:53 +0000

Lori Alton via NaturalHealth365 – Whether served as buckets of fried chicken, piles of French fries, bags of potato chips, or platters of breaded fish and shrimp, there’s no denying that fried foods have a prominent place in the diets of many Americans. But a new 2021 meta-analysis published in Heart may make fried foods seem a little less palatable – by linking them with an increased risk of life-threatening chronic diseases. The CDC reports that about 655,000 Americans lose their lives to heart disease every year. Nutritionists have long identified the Standard American Diet – low in fruits, vegetables, and fiber and high in unhealthy fats, refined carbs, and sugar – as a major contributor to this grim toll. (It’s fitting that this destructive diet is abbreviated as SAD.) The new review goes a step further, evaluating the specific effects of fried foods on heart health – and on the incidence of heart attack and stroke. The jaw-dropping results may make you think twice about ordering that double serving of fries. Multiple Studies Confirm the Link Between Fried Foods and Cardiovascular Disease Researchers evaluated data from 17 different studies spanning 9.5 years and involving 754,873 participants to conduct the review. The team found that the group with the highest intake of fried foods increased their risk of major cardiovascular events by 28 percent and their risk of coronary heart disease by 22 percent. The most eye-opening increase was in the risk of heart failure, which rose by an alarming 37 percent. Heart failure – which occurs when the heart can’t pump enough blood to meet the body’s needs – features a notoriously poor five-year survival rate. Earlier studies also pointed to the ill effects of fried food. In a 2019 study of 155,000 military veterans published in Clinical Nutrition, the researchers noted that eating fried foods one to three times a week raised the risk of heart attack and stroke by 7 percent (compared to consuming these foods less than once a week). Eating fried food daily – reported by about 5 percent of the participants – caused the risk of these major cardiovascular events to soar 14 percent higher. Nutritional NIGHTMARE: Levels of Toxic Fat and Calories Skyrocket in Fried Foods Fried foods, which lose water and absorb fat in the cooking process, are much higher in calories and fat than their baked counterparts. For example, a 3.5-ounce serving of baked potatoes contains under 100 calories – and zero grams of fat. But, the calories in a 3.5-ounce serving of French-fried potatoes clock in at a hefty 319 – while fat content swells to a stunning 17 grams. Clearly, fried foods can contribute to obesity, which is a primary risk factor for heart disease. And, fried foods don’t do your heart any favors when it comes to lipid profiles, either. Studies have suggested that they decrease levels of beneficial HDL cholesterol – while increasing blood pressure, to boot. Fried foods from fast food and chain restaurants can be particularly problematic. Experts say they are a source of unhealthy “trans fats,” generated from the hydrogenated vegetable oils restaurants use for frying. These fats are difficult for the body to break down and are linked to heart disease, cancer, obesity, and type 2 diabetes. Re-using oil is particularly harmful, as the trans fats increase every time the oil is heated. Finally, fried fast food tends to be loaded with sodium and is often served with sugar-laden drinks – thereby forming the very definition of a “nutritional disaster.” Good News: The Mediterranean Diet Is Linked with Longevity and Improved Heart Health In addition to avoiding processed, fried, fast foods and junk foods, you can promote heart health with the Mediterranean diet. This healthy way of eating features generous amounts of fruits, vegetables, and whole grains, a moderate to high intake of fish, a low intake of saturated fats (such as butter), and a high intake of healthy monounsaturated fats from olive oil, avocados, and nuts. Dairy products and meat are consumed in relatively low amounts. Some proponents of the diet recommend very modest consumption of red wine with meals. Multiple studies have attested to the ability of the Mediterranean diet to help prevent chronic diseases. In fact, a University of Athens Medical School study of 74,607 European adults over age 60 showed that the Mediterranean diet could prolong life, with participants adhering most consistently to the diet living up to 14 percent longer than those who did not follow it closely. Word to the Wise: Watch Out for “Unidentified Frying Objects” According to Dr. Eugenia Gianos, director of Women’s Heart Health at Lenox Hill Hospital in New York City, people often associate fried foods with crispy breading and batters. Yet, some fried foods – think chicken wings, potato chips, or doughnuts – don’t have external breading. Still, like fried foods, they have the same negative health impact. Does the research mean that you should ban fried foods from your diet in the interests of heart health? Or is it still permissible to enjoy a few golden French fries? Registered dietitian Dana Angelo White, an associate professor at Quinnipiac College in Hamden, Conn., puts it this way. “Eating small amounts … (of fried food) isn’t the end of the world,” Dr. Gianos commented. “But,” she added, “the more you eat of fried foods, the worse it is for you.” Maybe it’s time to start bypassing harmful frying with baking, steaming, grilling, roasting, or broiling. Your heart will thank you! Sources for this article include: ScienceDaily.com BritishMedicalJournal.com BBC.Co.uk CDC.gov Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Cocoa Can Protect Against Stress-Induced Cardiac Events

AHA Publisher — Mon, 26 Apr 2021 07:00:02 +0000

Lori Alton via NaturalHealth365 – Stress might be a normal, unavoidable part of life – but that fact doesn’t lessen the harm it causes to our bodies. Mental stress can send heart rate and blood pressure soaring – even in healthy adults – while producing temporary impairments in arterial function that persist after the stressful event is over. (In fact, studies show that a single episode of stress can increase the risk of life-threatening cardiovascular events, such as heart attack and stroke!) Now, new research reveals that a common treat can significantly reduce the risk of damage from stress. A just-published British study shows that constituents in cocoa – yes, cocoa! – can help protect against stress-related cardiac events. Let’s take a closer look at some of the remarkable protective benefits of cocoa. Could This Delicious Treat Have Heart-Protective Effects? New Study Results May Surprise Cocoa is rich in flavanols – specialized polyphenols (plant compounds) with health benefits. Flavanols’ particular “superpowers” are their powerful antioxidative and anti-inflammatory effects, which can help scavenge destructive free radicals. And, as it turns out, cocoa contains more flavanols, ounce for ounce, than any other food on the planet. But can cocoa and cocoa-rich chocolate really help prevent heart disease? Peer-reviewed scientific research suggests that they can. In a randomized, placebo-controlled study conducted at the University of Birmingham and published three weeks ago in Nutrients, researchers gave a group of healthy young men a high-flavanol cocoa beverage 90 minutes before asking them to complete an eight-minute mental stress task. The team found that the cocoa drinks promoted better blood vessel function during mental stress – and could offer some protection against stress-related cardiac events such as heart attack and stroke. Lead author Dr. Catarina Rendeiro, a biologist with the University of Birmingham’s School of Sport, Exercise and Rehabilitation Sciences, reported, “Drinking flavanol-rich cocoa can be an effective dietary strategy to reduce temporary impairments in endothelial function following mental stress and also improve blood flow during stressful experiences.” Although the study involved healthy participants, it built upon earlier research showing that people at risk for heart disease have poorer vascular responses to acute stress. Stressed Out? Here Is How Cocoa Can Come to the Rescue But, how exactly did cocoa accomplish this? Scientists maintain that flavanols in cocoa improve the function of the epithelium, the fragile membrane of cells lining the heart and blood vessels. While mental stress can impair epithelial function, flavanols can help neutralize the harm. Researchers believe that cocoa flavanols can play an important role in reducing the odds of an array of serious diseases – including peripheral vascular disease, stroke, thrombosis, heart disease, diabetes, kidney failure, tumor growth, and even severe viral infectious diseases. (Quite an impressive résumé for an ordinary – but tasty – nutrient!) Earlier studies had shown that cocoa products containing between 30 to 1218 mg of flavanols can produce modest decreases in blood pressure. Researchers think this beneficial effect stems from the ability of flavanols to promote the production of beneficial blood pressure-lowering nitric oxide. As if this weren’t impressive enough, flavanols can reduce levels of unhealthy LDL cholesterol in the blood. They also have an anticoagulant, blood clot-discouraging effect similar to that of aspirin. Antioxidant and anti-inflammatory properties round out cocoa’s list of gifts to the heart – and allow them to cut the risk of heart attack and stroke. Cocoa Isn’t Only Good for Your Heart. Studies Find Unexpected Neuroprotective, Mood, and Metabolic Benefits Scientists have known for some time that flavanols can also improve brain function and blood flow while supporting the production of brain cells. In fact, studies performed over a decade ago revealed that high-flavanol cocoa supplementation for two weeks increased blood flow to the brain by up to 10 percent. This ability may allow flavanols in cocoa to reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease. In addition, cocoa-rich chocolate can lift mood, promote a feeling of well-being and even reduce symptoms of depression. Scientists believe that this may be due to the conversion of tryptophan in cocoa to serotonin, a neurotransmitter necessary for a stable mood. Chocolate also contains moderate amounts of caffeine, which can have mild energizing and mood-lifting effects. Somewhat surprisingly, there is evidence that dark chocolate (but not white chocolate or milk chocolate) can help fight obesity by reducing appetite and creating a feeling of fullness. While more study is needed, some research has shown that people who consumed chocolate more frequently had a lower BMI than people who seldom ate it. Of course, moderation should prevail. Despite its other health benefits, chocolate contains sugar and fat – and could contribute to weight gain and other health problems if eaten in excess. Not All Chocolate Is Created Equal. Here Is What Natural Health Experts Recommend For maximum health benefits, stick to dark chocolate that contains at least 70 percent cocoa. Seek out unprocessed cocoa and chocolate, as manufacturers sometimes add alkali solutions to give the product a more “mellow” flavor. Unfortunately, these alkali compounds have the effect of decreasing flavanol content by as much as 60 percent. Natural health experts recommend about 10 grams of high-flavanol dark chocolate, containing at least 200 mg of flavanols, a day. If you prefer cocoa, 2.5 grams of high-flavanol, non-alkalized cocoa powder a day provides the same benefits. You can use cocoa powder in smoothies, sprinkle it over oatmeal or fruit, or make hot cocoa by mixing it with non-dairy milk, such as almond milk, coconut milk, oat milk, or rice milk. Tip: if you don’t care for the taste of cocoa or chocolate, you can obtain flavanols from a wide variety of healthy foods. Apples, black grapes, blackberries, cherries, raspberries, and green tea are all good sources. When you nibble at a chocolate bar or sip a cup of steaming hot cocoa, you are not only uplifting your taste buds and your mood – but supporting the health of your body and your mind. It’s truly a win/win. Sources for this article include: ScienceDaily.com Healthline.com Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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