Emma McGowan NatureCity author & contributor

Do you have a glass of wine with dinner because of the heart health benefits of resveratrol? If so, you may be on the right track. A study has been released that suggests resveratrol in combination with statins could reduce your risk of cardiovascular disease (CVD).

The researchers for this study were based at the Research Group on Quality, Safety, and Bioactivity of Plant Foods in Spain. Their results were published online ahead of print on April 19, 2012, in The American Journal of Cardiology.

75 participants were recruited for the triple-blinded, randomized, parallel, dose-response, placebo-controlled, follow-up study. All of the participants were at high risk of CVD and taking statins.

They were placed into one of three intervention groups: a placebo, a grape supplement enriched with 8 mg of resveratrol, and a grape supplement without resveratrol enrichment. The initial intervention lasted for 6 months and then the participants took double the initial dosage for another 6 months.

At the end of the study, only the resveratrol enriched supplement group showed reduced levels of C-reactive protein (26%), tumor necrosis factor-alpha (19.8%), and lasminogen activator inhibitor type 1 (16.8%), all markers of inflammation. The enriched group also showed a 20% increase of the anti-inflammatory interleukin-10.

Resveratrol has been the subject of a number of studies recently that have shown it to be a powerful antioxidant with health benefits that include increasing energy levels, lowering cholesterol, better brain health, reducing the appearance of aging, lower risk of lung cancer, improving metabolism, regulating blood glucose levels in diabetics and improved liver function.

This powerful antioxidant can be found in red wine, grapes, grape seed extract, and peanuts. A glass of red wine a day can provide a good amount of resveratrol, but excess drinking will reverse the positive health benefits. Another good way to get resveratrol is through a high quality supplement

Emma McGowan NatureCity author & contributor

Beans are staple foods in a multitude of cultures worldwide. Hearty, healthy and delicious, this simple meal can be prepared cheaply and easily in almost any environment.

Now a study from researchers at the Center for Research on Occupational and Environmental Toxicology Health and Science University, in Oregon, Arizona State University, and the University of Colorado have shown that adding beans to rice may help reduce glucose levels versus a meal of rice alone in people with type-2 diabetes. Their findings were published on April 11, 2012, in Nutrition Journal.

Seventeen men and women between the ages of 35 and 70—14 of whom who were using the drug metformin and 3 of whom were using diet and exercise to control their type-2 diabetes—were assigned either a control of white long grain rice, pinto beans and rice, black beans and rice, or kidney beans and rice. The participants consumed the food at breakfast after a 12 hour fast.

The researchers took measurements of capillary blood glucose concentrations before administering the interventions and then every 30 minutes for 180 minutes.

They found that blood glucose levels were lower for the beans and rice interventions at 90, 120, and 150 minutes than the rice alone. The pinto beans and black beans showed even more significant effects than the kidney beans.

Previous studies have shown beans to be effective at lowering cholesterol and potentially helping with weight loss. Additionally, beans are packed full of fiber, which has been linked with lowering cholesterol and potentially preventing breast cancer.

Beans can easily be added to your diet either in combination with rice, as was done here, or in hearty soups, fresh salads or even on their own.

Scott Greenberg, NatureCity author & contributor

According to the American Heart Association, approximately 13 million people have a history of coronary artery disease (CAD). New research shows, however, that supplementation with coenzyme Q10 (CoQ10) could lower markers of inflammation in individuals with CAD.

CoQ10 is a coenzyme with powerful antioxidant properties that protects cells from being damaged and destroyed. Cells also use it to produce energy needed for cell growth and maintenance.

The study was conducted by researchers at the School of Nutrition at Chung Shan Medical University in Taiwan and was published online ahead of print on February 16, 2012, in the journal Nutrition.

Study participants included 40 individuals with diagnoses of CAD. The subjects received one of three daily interventions: 60 mg coQ10, 150 mg coQ10, or a placebo. After a period of 12 weeks, both CoQ10 groups showed higher plasma levels of the nutrient.

Additionally, the 150 mg group showed significantly reduced levels of the inflammatory markers interleukin-6 and malondialdehyde. Both the 60 mg and the 150 mg group also showed greater levels of superoxide dismustase activity. Superoxide dismustase is an enzyme that repairs cells and reduces damage done to them by superoxide, the most common free radical in the body.

The researchers concluded that the antioxidant properties of CoQ10 reduce inflammation in individuals with CAD, especially at a daily dose of 150 mg.

CoQ10 has been linked with numerous health benefits, including but not limited to improving blood vessel function and reducing the risk of death from heart disease, protecting muscles, reducing the risk of gum disease and lowering cholesterol.

After the age of 20 our bodies become less and less capable of naturally synthesizing this essential antioxidant. If you want to increase your CoQ10 intake, try adding oily fish, organ meats (such as liver, hearts, etc.), and whole grains. If these foods aren’t a part of your current diet, consider a high quality, high potency supplement. Be sure to choose a supplement that is made with ubiquinol rather than ubiquinone.

Sarah McGowan-Freije, NatureCity author & contributor

Previous studies have linked omega-3 essential fatty acids with improved heart health and now a new study suggests that omega-3 supplementation may help repair some of the damage done to the hearts of tobacco smokers.

The research was published online ahead of print on November 17, 2011, in the International Journal of Cardiology.

Researchers at the University of Athens Medical School recruited 20 healthy adult smokers for the randomized, placebo-controlled, double-blind, cross-over trial. Over a twelve week period they were assigned either 2 g per day of omega-3 essential fatty acids or a placebo. After the twelve weeks they switched interventions for another 12 weeks.

Measurements of arterial function were taken right before, right after, and 20 minutes after the participant smoked a cigarette at day 1, day 28 and day 84. The researchers also checked levels of biomarkers of damage to the arterial structure.

Participants in the omega-3 essential fatty acid group showed improved arterial stiffness and slightly less smoking-induced damage to the elasticity of the blood vessels.

n addition to heart health, omega-3s have been linked to an impressive number of health benefits, including improved brain health, alleviating arthritis pain, better moods, improved joint mobility, helping with age-related macular degeneration, and aiding your immune system.

Because omega-3 fatty acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

If you don’t like fish or you’re worried about the high mercury levels found in some fish, consider taking a daily high quality supplement that has been tested for purity and potency.

Scott Greenberg, NatureCity author & contributor

Did you ever think that drinking low-fat milk could lower your chances of having a stroke? According to new research, consuming low-fat dairy products, such as low-fat milk and reduced fat yogurt and cheese, could reduce your risk of stroke.

Researchers for this study were based at the Karolinska Institute in Sweden. They published their findings online ahead of print on April 19, 2012 in the journal Stroke.

The study included 74,961 Swedish adults. None of the participants had cardiovascular disease or cancer at the onset of the study in 1997.

The researchers administered a 96-item food frequency questionnaire to determine diet and then followed up with the participants for an average of 10 years. During that time, 4,089 instances of stroke were recorded.

The researchers found that participants who consumed low-fat dairy products had a 13% lower risk of ischemic stroke compared to those who consumed the least. They believe this has to do with the high vitamin and mineral content of low-fat dairy products, which includes calcium, potassium, magnesium and vitamin D.

Dairy consumption has also been linked with bone health, diabetes prevention, weight loss, and improved mental function. If you’re looking to add more dairy to your diet, make sure you stick to the low-fat dairy products as the high fat content of “whole milk” products could reduce the positive benefits.

Emma McGowan NatureCity author & contributor

People usually associate fiber with benefits to their digestive systems but research has been proving that there are more health benefits than just digestion. A recent Swedish study suggests that high fiber intake could be associated with lower risk of cardiovascular disease.

The researchers were based at Lund University in Sweden. Their findings were published online ahead of print on February 27, 2012, in the journal PloS One.

The study included 8,139 men and 12,535 women between the ages of 44 and 73 who participated in the Malmo Diet and Cancer cohort in Sweden. None of the participants had a history of cardiovascular disease or diabetes.

The researchers determined eating habits through a food frequency questionnaire and interview. They also collected sociodemographic and lifestyle data.

Over 13.5 years of follow up, 1,089 men and 687 women reported instances of cardiovascular disease. The researchers noted that high fiber intake was associated with lower risk of ischemic cardiovascular disease in women and ischemic stroke in men.

Despite the fact that the results were more pronounced in women, the researchers were excited to find heart protective effects of fiber in men as well.

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention.

Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber can be found in whole wheat and grains, brown rice, fruit, broccoli, cabbage and dark leafy vegetables.

Scott Greenberg, NatureCity author & contributor

Your mom was right when she told you how important it is to eat your vegetables. A study by researchers at the Institute of Metabolic Science at Addenbrooke’s Hospital in the UK has found an association between vegetable consumption and a lower risk of developing type 2 diabetes.

The results of the study were published n April 3, 2012, in the journal Diabetes Care.

The researchers examined data from the European Prospective Investigation into Cancer and Nutrition-Norfolk study, which included 3,704 participants. They looked at the incidence of type-2 diabetes over the course of 11 years. Participants in the study completed a 7 day prospective food diary, and this data was used to calculate the number and quantity of different items consumed in a 1 week period.

The highest intake of fruits and vegetables was associated with a 21% lower risk of developing type 2 diabetes compared to the lowest intake. However, when the researchers analyzed the data for fruits and vegetables separately, they found that in increased intake of vegetables was associated with a lower risk, but not increased intake of fruit.

Additionally, greater variety in the types of vegetables and fruits consumed resulted in a lower risk of type-2 diabetes. Based on their findings, the researchers suggest consuming a greater quantity of vegetables and a greater variety of both vegetables and fruit.

Whether or not you believe yourself to be at risk for diabetes, vegetables are an essential part of a healthy lifestyle. Vegetable consumption has been linked in previous studies to lower blood pressure, improved vision, lower cholesterol and a reduced risk of breast cancer.

Emma McGowan NatureCity author & contributor

Losing cognitive function can be a scary part of aging, but there are natural interventions you can take to improve your memory as you get older. The latest study on this front suggests that the polyphenols found in Concord grape juice could noticeably help memory and mental functioning in mature adults.

The researchers who conducted the study were based at the University of Cincinnati and Welch Foods. Their findings were published on April 2, 2012, in the Journal of Agricultural and Food Chemistry.

Study participants included 21 individuals with an average age of 76, all of whom had been diagnosed with mild cognitive impairment. For 16 weeks, the participants consumed either a placebo or a glass of Concord grape juice with the amount adjusted for their body weight.

The researchers found that the intervention group performed better on memory tasks at the conclusion of the study, when compared with the placebo group and when compared with the results of their own tests at the beginning of the trial.

The researchers also noted more activity in the anterior and posterior of the brain in the intervention group when they conducted MRIs, suggesting increased blood flow.

Be aware that grape juice has a high sugar content – an 8 oz glass has 36 grams of sugar, while an 8 oz glass of Coca-Cola has 26 grams.

Previous studies have linked polyphenol intake with a variety of health benefits, including helping with weight management, fighting certain cancers, and reducing inflammation. Polyphenols are powerful antioxidants that fight free radicals in the body that can lead to many common diseases.

Polyphenols can be found naturally in many foods, including honey, a variety of fruits and vegetables, red wine, chocolate, tea, certain oils and a many types of grain. A healthy and balanced diet can help ensure you consume an adequate amount of polyphenols.

Emma McGowan NatureCity author & contributor

Previous studies have shown that pistachios aren’t just a tasty snack: they may also help lower cholesterol. However, the high fat content of pistachios has resulted in fears that daily consumption could lead to weight gain, counterbalancing the heart health benefits.

Researchers from UCLA, Sino-Japan Friendship Hospital and the Military General Hospital of Beijing investigated the exact effects of pistachio consumption on blood lipid profiles and weight gain. Their findings were published on April 3, 2012, in Nutrition Journal.

Study participants included 90 adults with metabolic syndrome, a combination of risk factors for cardiovascular disease, stroke and type-2 diabetes.

All the participants received four weeks of dietary counseling that followed the guidelines of the American Heart Association Step I diet. They were then assigned to consume either 1.5 oz. of pistachios (the daily recommended serving), 2.5 oz. of pistachios, or no pistachios daily for 12 weeks.

At the conclusion of the study, the researchers noted that glucose values 2 hours after a glucose challenge were significantly lower for participants in both pistachio groups compared to baseline levels. No significant change was seen in the control group. Additionally, lower serum triglyceride levels were noted in the 1.5 oz pistachio group, but not the other two groups.

The researchers concluded that daily consumption of 1.5 oz or 2.5 oz of pistachios does not lead to weight gain or an increase in waist-to-hip ratio but may improve blood glucose and triglyceride levels, two markers of metabolic syndrome.

The best way to protect yourself from metabolic syndrome is through regular exercise and a healthy diet, which this study suggests should include some pistachios. Consider keeping a little bag with you to snack on during the day instead of turning to high fat, low nutritional value foods such as chips and cookies.

Sarah McGowan-Freije, NatureCity author & contributor

The importance of eating vegetables cannot be overstated. In 2010 the USDA released new dietary guidelines recommending that most Americans more than double their daily serving of vegetables. Now researchers at Vanderbilt University in Nashville have found that people fighting breast cancer may benefit from an increased intake of cruciferous vegetables.

Cruciferous vegetables include greens, cabbage, Brussels sprouts, cauliflower, broccoli, turnips and bok choy.

The researchers presented their findings at the 2012 AACR Annual Meeting held the week of March 31 in Chicago, Illinois.

They used data from the Shanghai Breast Cancer Survival Study, which included 4.886 women diagnosed with stage 1 to stage 4 breast cancer from 2002 to 2006. After adjusting for demographics, clinical characteristics and lifestyle factors, they found some impressive results related to cruciferous vegetables.

In the first 36 months after breast cancer diagnosis, participants in the highest quartile of cruciferous vegetable consumption saw a decrease of 27% in total mortality, 22% in breast cancer-specific mortality risk and 21% in recurrence risk compared to those in the lowest quartile.

The researchers believe these effects are due to the bioactive compounds known as isothiocyanates and indoles rhat are found in cruciferous vegetables. They noted that Chinese vegetable consumption tends to be heavy on bok choy and greens, whereas Americans tend to eat more broccoli and Brussels sprouts. They recommend more research be undertaken in order to determine the exact effects of specific vegetables.

Even if you don’t have breast cancer, vegetables are an essential part of a healthy lifestyle. Vegetable consumption has been linked in previous studies to everything from lower blood pressure to better vision to lower cholesterol.