Evan Watson, NatureCity author & contributor

Reducing daily salt consumption by just 5g could prevent millions of deaths each year according to a meta-analysis published in the November 2009 issue of the British Medical Journal.

Researchers at Warwick and Naples Universities analyzed 13 studies with over 170,000 participants collectively. The studies all looked into the relationship between habitual salt intake and stroke and cardiovascular disease rates in the US, Finland, Japan, the Netherlands, Scotland and Taiwan.

They found that a mere 5g reduction in daily salt intake was associated with a 23% reduction in stroke rates, and a 17% reduction in cardiovascular disease rates in these countries.

The researchers say that by their most conservative estimates, reducing salt intake would avert 1.23 million deaths from stroke and 3 million deaths from cardiovascular disease.

In light of these findings, regulations on salt in food products needs to be seriously re-evaluated, say the researchers.

Currently, the average salt consumption in Western countries is 10g a day. The World Health Organization advises that adults consume no more than 5g per day.

According to Professor Graham MacGregor, chairman of Consensus Action on Salt and Health, it is essential that manufacturers continue to reduce the amount of salt they add to their products in order to save the maximum number of lives.

The researchers recommended more government support and regulation to encourage manufacturers to move more quickly in reducing salt in their products. In the meantime, it is important to read the ingredients on your foods and try to limit your daily salt intake.

Evan Watson, NatureCity author & contributor

The use of phytosterols as an additive in foods is becoming increasingly popular due to their cholesterol lowering properties. However, experts have warned that phytosterols may decrease levels of antioxidants and fat soluble vitamins in the body.

Phytosterols are the “plant fats” now being added to foods such as butter and salad dressings to help lower cholesterol.

To determine if these plant fats are having negative effects on antioxidant levels in our body, researchers from Valencia, Spain recruited 40 people with high cholesterol levels. The results of the study are published in the December, 2009 edition of The Journal of Nutritional Biochemistry.

The participants were randomly assigned to receive 2 grams of phytosterol-enriched low-fat milk, or plain low-fat milk, for three months.

At the end of the study, the researchers observed a 6.4% reduction in total cholesterol levels among the participants receiving the phytosterol-enhanced milk.

Those participants also saw a 10% reduction in LDL cholesterol levels and a 5% reduction in the ratio of apolipoprotein B to apolipoprotein A-I, which is a marker for coronary heart disease.

The researchers saw no reduction in overall antioxidant levels and no adverse affects among the participants taking the phytosterol.

These are very important findings because phytosterols are one of the main ingredients being utilized in the heart health market, rivaling omega-3s, beta-glucans, and soy protein.

Scott Greenberg, NatureCity author & contributor

Public health efforts have placed a large focus on improving cardiovascular health in America over the past 2 decades. However, a recent study shows that these efforts have been undermined by the dramatic increase in obesity among the American population.

The study was presented on November 19th at the 2009 American Heart Association’s Scientific Sessions by researchers from the University of Texas Southwestern Medical Center in Dallas.

For the study, the researchers analyzed the data of 8,264 men and women aged 20-85 years of age. The data was obtained between 1998-2006 from the annual National Health and Nutrition Examination Survey.

During the 20-year time period, the researchers observed a significant increase in Body Mass Index (BMI) of the participants from 26.5 kg/m2 to 28.8 kg/m2. BMI is a measure of an individual’s weight in relation to their height.

Additionally, the researchers saw a decrease in the number of people with optimal blood pressure from 48% between 1988-94, to 43% in 2005-06 and the number of people with optimal fasting glucose decreased from 67% to 58%.

Both blood pressure and blood glucose are closely linked to obesity and these negative trends are in line with the increase in BMI.

The study did find that the number of people with optimal LDL cholesterol levels increased from 22% to 28%, and the number of lifetime nonsmokers improved from 45% to 50%. However, these factors were undermined by the decreases in optimal blood pressure and fasting glucose.

The researchers stated that there has been no net improvement in the overall cardiovascular risk factor profile in the US population over the past 20 years.

An enormous amount of time and money has been spent on public health initiatives in the past 20 years. While positive steps have been made on some fronts, rising obesity rates seem to have offset much of that progress.

The researchers from this study are putting pressure on the medical community and individuals to start putting more efforts into reversing the obesity epidemic.

They say that physicians need to focus more on prescribing lifestyle changes and physical exercise to patients rather than simply prescribing medication.

Evan Watson, NatureCity author & contributor

Findings from a Spanish study published on November 19th in the journal Heart appear to show that men who drink alcohol every day may have a decreased risk of heart disease.

The controversial study included over 15,000 men and 26,000 women from Spain between 29 and 69 years of age.

The researchers classified the participants as:

1. Non-drinkers

2. Former drinkers

3. Low drinkers: less than one drink per day

4. Moderate drinkers: 1-2 drinks per day

5. High drinkers: 4-7 drinks per day

6. Very high drinkers: more than 7 drinks per day

During a follow-up period of ten years, the researchers collected data on the number of coronary heart events among the participants.

They found that men who were moderate, high or very high drinkers had a 30% lower risk of developing heart disease compared to those who were low or non-drinkers.

The controversial part of the study was the fact that heavy drinkers had an even lower instance of heart disease than moderate drinkers.

The study researchers and a number of experts have noted that these findings should not encourage people to drink heavily because the potential cardiovascular benefits are significantly offset by the negative health effects of drinking more then 1-2 drinks a day.

According to the World Health Organization, 76 million of the 2 billion people in the world that drink alcohol on a regular basis have bad health as a result and 1.8 million deaths occur because of drinking every year.

Previous studies have shown that light to moderate alcohol consumption may lower the risk of obesity, diabetes and some cancers but these benefits could also be due to other lifestyle factors.

Evan Watson, NatureCity author & contributor

Researchers recently found that in order to get all of the heart health benefits fish has to offer, you have to cook it the right way.

The study was presented at the American Heart Association’s Scientific Sessions 2009 held in Orlando, Florida the week of November 14th, 2009.

Researchers from the University of Hawaii at Manoa found that baked or boiled fish delivers heart benefits more effectively than fried, dried or salted fish.

Many studies have confirmed the positive association between omega-3 consumption and cardiovascular health but this is the first study to look at the implications of the method used to cook the fish.

The study included 82,234 men and just over 100,000 women from Los Angeles and Hawaii between 45 and 75 years of age.

None of the participants had heart disease at the beginning of the study. Over the course of the ten year follow-up, 2,604 of the men (3%) and 1,912 of the women (2%) died from heart disease.

The study looked at the source, type, amount and frequency of omega-3 intakes of the participants. It examined the intake of canned tuna, other canned fish, fish excluding shellfish and soy products that contain omega-3s.

The researchers observed an overall 23% lower instance of cardiovascular mortality among men with the highest omega-3 essential fatty acid intake (3.3 g daily) compared to those with the lowest intakes (.8 g daily).

The researchers further divided the participants into three groups based on how often they baked or boiled fish. Those in the top third group were 10% less likely to die from cardiovascular disease.

On the other hand, men and women who ate the most fried fish were 12% more likely to die from heart disease. Those who ate the most salted or dried fish had a 15% increased risk of dying from heart disease.

The researchers also found that women saw more heart protective effects from plant sources of omega-3 essential fatty acids like tofu and low-sodium soy sauce than did men.

Omega-3s from fish can provide a laundry list of health benefits but it appears cooking fish in the right way is essential.

Evan Watson, NatureCity author & contributor

Researchers from Australia recently made an interesting discovery regarding low-carb diets. They found that low-carb and low fat diets appear to perform the same when it comes to losing weight but that low-fat diets have a better effect on your mood.

Their findings were published in the November 2009 issue of the Archives of Internal Medicine.

The study included 106 overweight and obese individuals with an average age of 50.

55 of the study participants were randomly assigned to follow a very low-carb and high fat diet, and 51 followed a high-carb, low fat diet for one year.

The low carbohydrate diet provided 4% of total calories as carbohydrates, 35% as protein and 61% as fat (20% of which was saturated fat). The low fat diet provided 46% of calories as carbohydrates, 24% as protein and 30% as total fat (less than 8g saturated fat).

Throughout the year long study, the researchers measured participant’s levels of mood disturbance, anger-hostility, confusion-bewilderment and depression-dejection.

Both groups experienced an improvement in mood during the first 8 weeks. However, after 8 weeks, participants in the low-carb diet group reverted to an initial, more negative baseline mood, while those in the low-fat diet maintained their improved mood during the entire study.

Additionally, at the end of the study the researchers observed no difference in weight loss between the two groups.

The study did not look at the specific reasons behind these results but the researchers believe that the low-carb diet may have an effect on serotonin levels in the brain. Low levels of serotonin can cause anxiety and depression and high-carb intakes have been shown to increase serotonin levels.

These findings add to a growing body of evidence highlighting the potentially negative cognitive effects of a low-carb diet.

Sarah McGowan-Freije, NatureCity author & contributor

Experts at the annual meeting of the American College of Allergy, Asthma and Immunology, held the week of November 5th, 2009, warned Americans that air pollutants in homes are a growing health hazard.

The EPA estimates that 80-90% of human exposure to air pollution occurs within the home, where we spend 90% of our time. According to the EPA, the air in our homes is often more polluted than that of even the most industrialized cities.

Air pollution is dangerous because it causes oxidative damage and inflammation which can destroy cell membranes, DNA and proteins. Studies have linked air pollution to a variety of heart and lung diseases, as well as respiratory disorders.

The researchers highlighted a couple of the top culprits when it comes to indoor allergens and airborne particles:

Damp Buildings

The humidity within your home creates a haven for dust mites, mold, yeast and other harmful bacteria. All of these harmful particles thrive in moist environments. Be sure to repair leaky pipes and keep a watch for indoor condensation. You may also want to consider purchasing a dehumidifier, especially for damp basements, but be sure to do your research before you make a purchase, as not all dehumidifiers actually do what they claim.

Carpets
Carpets are deep reservoirs that trap dust and toxic compounds like lead, allergens and bacteria. Studies have shown that just one square foot of the average carpet can contain millions of mold spores and dust mites. The best way to avoid these problems is by having no carpets in your home. However, if you do have a carpet make sure to keep it as dry as possible and deep clean it at least once a year.

Air Conditioning

This one is simple; just make sure your heating and air conditioning systems are well maintained. The air ventilation system in homes is one of the top culprits for indoor air pollution. As they fall into even slight disrepair a constant stream of allergens and particles get pushed through your home daily. Sometimes ventilation systems pull air from bad sources like the attic or the garage so verify that your ventilation system is bringing in air from a good source.

Evan Watson, NatureCity author & contributor

Diets high in fructose significantly increase the risk of high blood pressure, according to a study presented on November 1st , 2009 at the American Society of Nephrology’s 42nd Annual Meeting and Scientific Exposition in San Diego.

Fructose is a simple sugar and is often used to sweeten food and drink products. One of the most commonly found forms is high fructose corn syrup, used regularly in sodas and processed foods.

Since the introduction of high fructose corn syrups about 20 years ago, consumption in America has soared. Rates of hypertension have appeared to increase at the same rate. However, little scientific research is available to prove there is a link between the two trends.

Researchers from the University of Colorado, Denver Health Sciences Center decided to conduct a study to prove this link. They recruited over 4,500 participants 18 years or older with no history of hypertension.

The participant’s fructose intake was measured using dietary questionnaires that included questions about foods high in fructose like soft drinks, baked goods and fruit drinks.

The researchers found that people who consumed more than 74 grams per day of fructose (2.5 sugary soft drinks per day) had an 87% higher risk of developing hypertension.

This simple sugar appears to increase the risk of heart disease and obesity, and now it appears to increase the risk of hypertension as well.

Fructose is most commonly found in packaged foods, junk food, fast food and soft drinks. Minimizing consumption of these foods is a good way to reduce the amount of fructose in your diet.

Evan Watson, NatureCity author & contributor

A study published in the November 2009 issue of Annals of Neurology shows that more mature people with stronger muscles may have a significantly lower risk of developing Alzheimer’s.

Researchers from the Rush Alzheimer’s Disease Center in Chicago recruited 970 participants with an average age of 80 for the study.

The researchers measured the muscle strength of 9 separate muscle groups in the participant’s arms and legs. They also measured the strength of their breathing muscles, which are comprised of the diaphragm, abdominals and intercostals.

During a 4 year follow-up, 128 cases of Alzheimer’s were diagnosed.

Even after adjusting for factors such as age and education, the researchers saw a direct link between muscle strength and Alzheimer’s risk.

Those in the top 10% in terms of muscle strength had a 60% reduction in Alzheimer’s risk compared to the weakest 10%.

They also found that stronger people saw a slower overall decline in their cognitive abilities over time. Grip and breathing-muscle strength seemed to be the most important kinds of muscle strength, while arm and leg strength did not play as important a role.

These findings show that staying physically active is essential for maintaining cognitive function as you age. Some other good ways to avoid cognitive decline include:

Eating a brain-healthy diet such as foods high in omega-3 fatty acids.

Keeping your mind active by attending social events or solving puzzles.

Sleeping regularly and restfully

Learning to relax

Doing moderate intensity exercises like walking, biking or yoga 3 times a week

Evan Watson, NatureCity author & contributor

Extracts from green tea may prevent mouth cancer for people at high risk according to a study published in the November 2009 issue of the journal Cancer Prevention Research.

The University of Texas M. D. Anderson Cancer Center study included 41 participants with a condition called oral leukoplakia. Individuals with oral leukoplakia are more likely to develop oral cancer.

Over 35,000 people are diagnosed with oral cancer every year in the US, and the 5 year survival rate is less than 50%.

The study participants were randomly assigned to receive 500 mg, 750 mg, or 1000 mg (the equivalent of 8 cups of green tea) of a green tea extract or a placebo 3 times daily for 28 months.

By the end of the study period, 15 of the participants had developed mouth cancer.

The researchers observed that nearly 60% of the participants taking the two highest doses of the green tea extract saw a positive response to the supplementation compared to only 18% of the placebo group.

The researchers also observed improvements in certain biomarkers that predict cancer risk.

The researchers note that further studies with longer time periods are necessary to determine the exact doses and amount of time necessary to see these benefits. However, given the results of this preliminary study, with the right doses, green tea extracts may prove to be a viable natural way to prevent mouth cancer.

Green tea has been associated with a number of health benefits, including heart health and reduction in Alzheimer’s risk. These benefits are often attributed to naturally occurring antioxidants in tea leaves called polyphenols.

These antioxidants protect our cells from dangerous free radicals and a recent study even found that the cells of regular tea drinkers actually have a younger biological age than non tea drinkers.