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Monthly
Power Foods
Garlic
—
Your Heart's Delight
The Delicious and Super-healthy
Avocado
Cranberries
— More than a Holiday Side Dish
Spotlight
on Almonds
A
Crisp Fall Apple
Taking
a Fresh Look at the Beet
Garlic—Your
Heart's Delight
Garlic may
be among the most beneficial of all foods, with considerable scientific
data attesting to its astounding health benefits. For
example, numerous studies have found that garlic can normalize
plasma lipids, check lipid peroxidation, inhibit platelet aggregation,
smooth the thickening and structural changes of artery wall related
to aging and atherosclerosis, and decrease blood pressure.1,
2,
3
Further,
garlic appears to have anti-microbial properties and to stimulate
the immune system.4
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Garlic
offers other significant heart-health advantages. We have
known for several decades that high cholesterol is a major
risk factor for atherosclerosis and that lowering cholesterol
can significantly reduce risk for cardiovascular disease.
More
recently, nutritional experts have recognized that the oxidation
of LDL "bad" cholesterol plays an important role in the
initiation and progression of atherosclerosis. Garlic
effectively suppresses LDL oxidation.5
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Of
the many beneficial actions of garlic, inhibition of the
growth of cancer is perhaps the most remarkable. Garlic
use significantly reduces the risk of prostate cancer.6
In
fact, studies demonstrate a direct toxic effect of garlic
to gastric, colon, bladder and prostate cancer cells. The
most likely explanation of this effect is immune stimulation.
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Research
suggests that garlic's ability to keep the immune system stimulated
can significantly reduce the risk of cancer malignancy.7
Certainly,
with its soundly documented ability to help prevent heart disease
and cancer, among other health advantages, garlic has earned a
sacred place in every healthy kitchen.
1
McMahon FG, Vargas R. Can garlic lower blood pressure? A pilot
study. Pharmacotherapy 1993 Jul-Aug;13(4):406-7
2
Silagy CA, Neil HA. A meta-analysis of the effect of garlic
on blood pressure. J Hypertens 1994 Apr;12(4):463-8
3
Garcia Gomez LJ, Sanchez-Muniz FJ. Review: cardiovascular effect
of garlic (Allium sativum) Arch Latinoam Nutr 2000 Sep;50(3):219-29
4
Resch KL, Ernst E.Garlic (Allium sativum)--a potent medicinal
plant. Fortschr Med 1995 Jul 20;113(20-21):311-5
5
Lau BH. Suppression of LDL oxidation by garlic. J Nutr 2001
Mar;131(3s):985S-8S
6
Hsing AW, et al. Allium vegetables and risk of prostate cancer:
a population-based study. J Natl Cancer Inst 2002 Nov
6;94(21):1648-51
7
Lamm DL, Riggs DR. Enhanced immunocompetence by garlic: role
in bladder cancer and other Malignancies. J Nutr 2001
Mar;131(3s):1067S-70S
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The
Delicious — and Super Healthy — Avocado
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Although
the avocado has a reputation as a high-fat luxury, this
power food is one we should enjoy guilt-free more often.
Avocados are not only rich in heart-healthy monounsaturated
fat, this unique fruit also boasts a plethora of nutrients—all
for only 153 calories in a generous half-avocado serving.
And the benefits don't stop there.
Research
suggests that partial replacement of complex carbohydrates
with avocado in the diet of patients with non-insulin-dependent
diabetes favorably improved cholesterol profiles while maintaining
good glycemic control.1
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Another
study showed that avocado-enriched diets promoted a 16% decrease
of total serum cholesterol, a 22% decrease in LDL ("bad") cholesterol,
and an 11% increase in HDL ("good") cholesterol.2
Other
research confirms that diets rich in avocado and other sources
of monounsaturated fatty acids have beneficial effects on the
blood pressure, glucose metabolism, and lipid levels in Type II
diabetes patients.3
According
to the National High Blood Pressure Education Program, one of
the best ways to reduce high blood pressure is to make sure to
consume enough potassium.
Avocado happens
to be one of the best dietary sources of potassium, offering 548
mg. in just half an avocado, compared with 451 mg. in one large
banana.4
So, try this luscious condiment instead of saturated fats like
butter and mayonnaise on sandwiches, salads, and even baked potatoes
for a rich and healthy taste treat.
1
Flegal KM, Carroll MD, Ogden CL, Johnson CL. Prevalence and
trends in obesity among US adults, 1999-2000. JAMA 2002
Oct 9;288(14):1723-7
1 Stein Q, et al. Preventing
birth defects with folic acid. S D J Med 2002 Sep;55(9):389-91
1 Lerman-Garber I, et al.
Effect of a high-monounsaturated fat diet enriched with avocado
in NIDDM patients. Diabetes Care 1994 Apr;17(4):311-5
2 Lopez Ledesma R, et al.
Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia.
Arch Med Res 1996 Winter;27(4):519-23
3 Thomsen C, et al. Comparison
of the effects on the diurnal blood pressure, glucose, and lipid
levels of a diet rich in monounsaturated fatty acids with a
diet rich in polyunsaturated fatty acids in type 2 diabetic
subjects. Diabet Med 1995 Jul;12(7):600-6
4 Whelton PK, et
al. Primary prevention of hypertension: clinical and public
health advisory from The National High Blood Pressure Education
Program. JAMA 2002 Oct 16;288(15):1882-8
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Cranberries
— More than a Holiday Side Dish
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If
you only think of cranberries around the holidays, you may
want to find other ways to incorporate this unique power
fruit into your diet. For one thing, cranberries are a rich
source of bioflavonoids—plant pigments that can boost
your immune system and reduce inflammation.
Boasting
seven different flavonoids including quercitin, cranberries
offer powerful antioxidant activity, and appear to be cancer-protective
as well.1 These
potent flavonoids have also been shown to
help prevent cardiovascular disease by reducing LDL ("bad"
cholesterol) oxidation and atherosclerosis,2
as well as helping to reverse cholesterol transport and
decrease total and LDL cholesterol.3
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Further,
cranberry juice has long played a role—now scientifically
proven—in helping both prevent and treat urinary tract infections.4
You may wish to enjoy cranberry juice—a rich source of nutrients,
including potassium for healthy blood pressure—at least on
a weekly basis. And try our December recipe for a great holiday
brunch addition.
1
Kandil
FE, et al. Composition of a chemopreventive proanthocyanidin-rich
fraction from cranberry fruits responsible for the inhibition
of 12-O-tetradecanoyl phorbol-13-acetate (TPA)-induced ornithine
decarboxylase (ODC) activity. J Agric Food Chem 2002
Feb 27;50(5):1063-9
2
Fuhrman B, Aviram M. Flavonoids protect LDL from oxidation and
attenuate atherosclerosis. Curr Opin Lipidol 2001 Feb;12(1):41-8
3
Reed J. Cranberry flavonoids, atherosclerosis and cardiovascular
health. Crit Rev Food Sci Nutr 2002;42(3 Suppl):301-16
4
Reid G. The role of cranberry and probiotics in intestinal and
urogenital tract health. Crit Rev Food Sci Nutr 2002;42(3
Suppl):293-300
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Nuts:
Spotlight on Almonds
Nuts are one
of nature's richest foods-loaded with protein, healthy fats, and
a host of vitamins and minerals. For optimal health benefits and
ease of digestion, choose fresh, unprocessed nuts. According to
Elson Haas, M.D., in his book Staying Healthy with Nutrition
(Celestial Arts, 1992), we should avoid oil-roasted, salted nuts,
as this processing adversely affects the essential fats contained
in the nuts, decreases their nutrient content and renders them
less digestible. Dr. Haas notes that there are numerous nut varieties,
ranging from 50-70% fat content. Almonds are probably the best
all-around nut, Dr. Haas indicates, as they have a fat content
of 60% and protein content of 20%.
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Almonds
are not only rich in vitamin E, calcium, copper, iron, zinc
and potassium, along with a range of B vitamins, they also
offer heart-healthy monounsaturated fat. In fact, almonds
have been shown to be a cardio-protective super food, decreasing
LDL "bad" cholesterol and increasing HDL "good" cholesterol.1,
2
Other research suggests that nuts can actually reduce risk
of sudden cardiac death.3
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So, this
holiday season, renew an old and healthy tradition. Fill a lovely
big bowl full of fresh mixed nuts in their shell, add an attractive
nut cracker, and leave it out for guests to enjoy. This also makes
a great gift, with a card sharing the health benefits. Eat
nuts in moderation, but enjoy in good health!
1
Hyson
DA, Schneeman BO, Davis PA. "Almonds and almond oil have similar
effects on plasma lipids and LDL oxidation in healthy men and
women." J Nutr 2002 Apr;132(4):703-7
2 Spiller GA, Jenkins DJ, Cragen
LN, Gates JE, Bosello O, Berra K, Rudd C, Stevenson M, Superko
R. "Effect of a diet high in monounsaturated fat from almonds
on plasma cholesterol and lipoproteins." J Am Coll Nutr
1992 Apr;11(2):126-30
3 Albert CM, Gaziano JM, Willett
WC, Manson JE. "Nut consumption and decreased risk of sudden
cardiac death in the Physicians' Health Study." Arch Intern
Med 2002 Jun 24;162(12):1382-7
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A
Crisp Fall Apple
| If
you haven't had a crunchy, fresh organic apple lately, you
may want to revisit this refreshing and satisfying fruit.
Not only are apples a great source of fiber—which benefits
digestion—daily apple consumption has been shown to reduce
cholesterol in humans by up to 16% (C R Seances Soc Biol
Fil 1979;173(5):937-43). Apples
are also a good source of quercetin, a phytochemical that
fights the free radicals that promote heart disease and cancer.
Whether it's a sweet Fuji, tart Granny Smith, or basic Red
Delicious, apples are a power food to enjoy. |
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Taking
a Fresh look at the Beet
| The
humble beet is enjoying new-found celebrity, appearing on
the menus of some of Americas most elegant restaurants. This
is well merited, as this vegetable is not only low in calories
and delicious, it's also rich in folic acid, which has been
shown to prevent neural tube birth defects as well as promote
a healthy heart. |
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Beets
also contain a wealth of fiber—both soluble and insoluble-that
helps keep your digestive tract running smoothly and promotes
healthy blood sugar balance. Additionally, beets feature betalains—a
newly discovered class of dietary antioxidants—which
help to prevent the oxidative processes that contribute to
the onset of several degenerative diseases (J Agric Food
Chem 2001 Nov;49(11):5178-85). |
For more information or recipes, e-mail Kiki Powers at kiki@aboutnhs.com.
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