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  Heart health  
     
 

 

 

HEALTH experts are encouraging people to eat a wide range of fruit and vegetables to keep their vitamin C levels high.

As well as oranges, they recommend strawberries, kiwi, mangoes, papaya and melon. Vegetables, including broccoli, spinach and kale, are good.

 

And so the World Cancer Research Fund has teamed up with nutritionist Becky Day to draw up a guide to how much of the vitamin is in different fruit and vegetables.

 
 
     
  Heart health  
     
 

 

Are Fruits and Vegetables benificial to Heart Health?
 

Fruits and vegetables have been linked to lower risk of cancer, obesity, high blood pressure, and stroke. Now, a new study shows that they also help lower blood cholesterol levels.

In the NHLBI Family Heart Study researchers looked at the diets of 4466 men and women and correlated their fruit and vegetable intake with blood tests for LDL cholesterol. They found that the consumption of fruits and vegetables was inversely related to LDL cholesterol in both men and women. Those people eating the most fruits and vegetables (top 25%, about 5.5 servings/day) compared to those eating the fewest fruits and vegetables (bottom 25%, less than 2 servings/day) had significantly lower LDL cholesterol levels (6-7% lower).

For every 1% drop in LDL cholesterol the risk of coronary heart disease drops by 2-3%. This means that eating 5 or more servings of fruits and vegetables per day may drop your risk of heart disease by 12-15% or more. This is a modest drop but every factor counts when trying to lower cholesterol levels. This drop is independent of other factors such as: BMI, physical activity level, saturated fat intake, polyunsaturated fat intake, cholesterol intake, smoking etc.

The bottom line is this. If you are trying to lower your cholesterol level, eat more fruits and vegetables; at least 5+ servings daily. The NIH DASH diet recommends 8-10 serving per day. That should make even a greater drop in LDL cholesterol.

 

Diabetes and heart disease ravage America as major causes of premature and preventable death in the modern era. A diet higher in fruits and vegetables is a major way to combat these ailments. "Vegetables & Fruits: Nutritional and Therapeutic" acts as the nutritional facts label for all that produce that most of the time goes without one. Plant life in general should comprise most of the healthy modern human diet due to the vitamins and nutrients they present in every serving. "Vegetables & Fruits: Nutritional and Therapeutic" lists over 200 fruits and vegetables with a highly complete listing outlining each piece of produce's protein, minerals, flavonoid contents and more- quite literally everything and anything one would wish to know. Enhanced with appendixes and an index, "Vegetables & Fruits: Nutritional and Therapeutic" has a highest recommendation for community library health shelves catering to nutritionists.


 

 
 
     
  Study  
     
 

Every portion of fruits and vegetables eaten per day improves vascular endothelial function by an additional 6.2% in dose-dependent fashion.

 

This finding from a randomized, controlled study provides a mechanistic explanation for the previously reported lower rates of cardiovascular events in people who eat more fruits and vegetables in observational studies, Damian McCall, PhD., said at the annual scientific sessions of the American Heart Association.

 

The 118 participants in the randomized trial were overweight and mildly hypertensive (mean blood pressure, 143/83 mm Hg). After a month-long run-in period, during which they limited their fruit and vegetable consumption to one portion daily, they under went a baseline evaluation of brachial artery vasodilation in response to acetylcholine infusion. Then they were randomized to 8 weeks of consumption of one, three, or six portions of fruits and vegetables per day.

"During this period, subjects received weekly home delivery of self-chosen fruits and vegetables and written instructions as to how portions are defined," said Dr. McCall of Queen's University of Belfast (Northern Ireland).

Food diaries indicated that compliance with the assigned regimens was good, which was objectively confirmed by periodic measurement of serum levels of lutein and other micronutrients associated with fruits and vegetables.

Dr. McCall noted that the new findings from the randomized, controlled intake study are consistent with the results of a meta-analysis of nine observational studies to talling more than 221,000 patients with more than 5,000 coronary heart disease events. The investigators concluded that the risk of coronary disease dropped by 4% for each additional daily portion of fruits and vegetables. (J. Nutr. 2006;136:2588-93).

Similarly, British investigators conducted a meta-analysis of eight studies with more than 257,000 participants that showed a 26% reduction in stroke risk among those consuming more than five portions per day (Lancet 2006;367:320-6).

On the basis of such evidence, the American Heart Association has issued a scientific statement calling for the consumption of 8-10 portions of fruits and vegetables, including potatoes, per day (Hypertension 2006;47:296-308). British Hypertension Society guidelines call for the consumption of at least five portions per day (BMJ 2004;328:634-40).

BY BRUCE JANCIN
 
     
     
   
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