Scott Greenberg, NatureCity author & contributor

A recent study suggests that supplementation with a mixture of anthocyanins may noticeably reduce inflammation and improve cholesterol levels in people with high cholesterol. Anthocyanins are the antioxidants that give fruits and vegetables their red, blue or purple color.

24 weeks of anthocyanin supplementation resulted in a 22% reduction in C-reactive protein. C-reactive protein levels rise in response to inflammation. In addition, supplementation led to a 12.3% reduction in vascular cell adhesion molecule-1 (sVCAM-1), another marker of inflammation, and improvements in cholesterol levels.

150 adults with high cholesterol participated in the study. They consumed either a 320 mg anthocyanin supplement or a placebo daily for 24 weeks. In addition to the reductions in inflammation markers, researchers noted a 10% reduction in LDL (bad) cholesterol and and14% increase in HDL (good) cholesterol in the supplement group. The placebo group saw a 0.3% increase in LDL and a 0.9% decrease in HDL.

When the researchers conducted a cell study, they found that the mix of anthocyanins had a stronger impact on inflammatory markers compared to any individual anthocyanin.

The researchers were based at Sun Yat-Sen University and Shaogun University in China. They published their results online ahead of print on August 20, 2012, in Nutrition, Metabolism & Cardiovascular Diseases.

Anthocyanins are powerful antioxidants known as polyphenols. They can be found in red/purplish fruits and vegetables such as berries, purple cabbage, beets and purple grapes. They help protect the body from damage by free radicals, which may help reduce the risk of some chronic diseases such as heart disease and cancer.

Emma McGowan NatureCity author & contributor

A new study suggests that coconut water may an ideal natural sports drink for people who are following light to moderate exercise routines. An analysis of coconut water showed that it contains everything the body needs to replenish itself during moderate exercise.

The researchers compared coconut water with Gatorade and Powerade. They found that the coconut water had up to 1,500 mg/liter of potassium, while the sports drinks had only 300 mg/liter. Potassium helps the body get rid of cramps that result from exercise. Magnesium and carbohydrate quantities were very similar in all three drinks.

However, the coconut water had about 200 fewer milligrams per liter of sodium, measuring at 400 mg/liter while the sports drinks had 600 mg/liter. This difference led the researchers to qualify that coconut water might not be best for strenuous exercise that makes you sweat a lot. It’s important to replace sodium after a hard workout and coconut water doesn’t contain enough to accomplish that.

The researchers, led by Dr. Chhandashri Bhattacharya of Indiana University, presented their findings at the 244th National Meeting & Exposition of the American Chemical Society.

Coconut water has become increasingly popular in recent years. It is very low in fat and sugar, and some studies have suggested it help with digestion and have anti-viral properties. You can find it in your local health food store or in the health food section of the grocery store.

Sarah McGowan-Freije, NatureCity author & contributor

Arteries are blood vessels that carry blood away from the heart. Atherosclerosis occurs when plaque builds up within the walls of the arteries and causes them to stiffen. A recent four month study has found that olive oil may improve blood vessel function in people with atherosclerosis.

All of the participants in the study had atherosclerosis, meaning they had impaired blood vessel function. The researchers found that those participants with the lowest blood vessel function at the start of the study showed the most improvement following the olive oil supplementation.

During the study, half of the 82 participants consumed 1 oz of olive oil daily while the other half consumed 1 oz of olive oil supplemented with an antioxidant found in green tea that has been shown to have anti-inflammatory effects.

At the conclusion of the study, both groups showed improved blood vessel function and lower inflammatory markers. There were no significant differences between the antioxidant supplemented group and the olive oil only group.

The study was conducted by researchers at the Mayo Clinic and College of Medicine and Dipartimento di Scienze Farmaceutiche in Florence, Italy. Their results were published online ahead of print on August 2, 2012, in the European Journal of Nutrition.

Olive oil has been used in folk remedies for years and recent research suggests that it may help prevent colon cancer and reduce cholesterol. If you want to add more olive oil to your diet, it can be as simple as eating a spoonful daily. If eating olive oil by the spoonful doesn’t appeal to you, consider substituting olive oil for butter in your daily diet: you can use it for cooking, put it on bread, or use it as a salad dressing.

Scott Greenberg, NatureCity author & contributor

Metabolic syndrome is a condition characterized by obesity, high blood pressure, extra body fat at the waist line, high blood sugar, and low HDL (“good”) cholesterol. A recent study suggests that the high antioxidant properties of green tea may help individual with metabolic syndrome lose weight.

People with metabolic syndrome are at higher risk of stroke, diabetes, and heart disease.

The study included 45 mature adults with a diagnosis of metabolic syndrome. Over the course of 60 days, half of the group drank three cups of green tea a day and the other group made no changes to their lifestyle.

At the end of the study, the green tea group lost an average of 4 lbs, from 157 lbs to 153 lbs. The control group recorded no weight changes. Additionally, the green tea group had lower BMI and lost an average of 1 inch of waist circumference.

The researchers theorize that green tea acts as an appetite suppressant.

The study was conducted by researchers at the Pontifical Catholic University of Rio Grande do Sul in Brazil. It was published online ahead of print July 20, 2012 in The Journal of Nutrition, Health & Aging.

This study adds to an already impressive body of science backing the various health benefits of green tea, which include improving heart health, aiding digestion and decreasing the risk of neurodegenerative diseases.

Emma McGowan NatureCity author & contributor

Age-related macular degeneration (AMD) is an affliction that causes people to lose eye sight as they age. A recent study suggests that consuming more lutein and zeaxanthin – the important carotenoids found in bright red, orange, or yellow fruits and vegetables – may improve retinal function in people suffering from AMD.

Participants in the study included 108 adults diagnosed with AMD and 36 adults of similar age without AMD. For 48 weeks, they took one of the following:

• 10 mg of lutein

• 20 mg of lutein

• 10 mg of lutein plus 10 my mg of zeaxanthin

• a placebo

The researchers measured eye responses and macular pigment densities of all of the participants at the onset of the study, at 24 weeks, and again at 48 weeks. They found that the 20 mg lutein group and the lutein and zeaxanthin group showed improved macular density at the conclusion of the study.

The researchers concluded that supplementation of lutein and zeaxanthin may help improve the degenerative effects of AMD on patients with diagnoses of the illness.

The findings were published online ahead of print on July 24, 2012, in the American Journal of Ophthalmology. The researchers were based at the School of Public Health of Peking University in Beijing.

This study adds to the growing body of research showing that these important nutrients are essential for eye health. Lutein and zeaxanthin are the only carotenoids able to build macular pigment.

If your diet is low in fruits and vegetables, if you smoke cigarettes or regularly consume alcohol, you are at higher risk for developing AMD. Consuming more green vegetables, corn, and egg yolk can help increase your intake of lutein and zeaxanthin.

Sarah McGowan-Freije, NatureCity author & contributor

Previous studies have shown that eating fiber-rich whole grain oats may reduce total cholesterol and LDL (“bad”) cholesterol for Western populations. Chinese researchers have recently released a study suggesting that substituting whole grain oats for traditional noodles may have the same cholesterol-lowering effect for Chinese adults.

Participants included 166 adults with diagnoses of mild to moderate hypercholesterolemia, or high cholesterol. For 6 weeks, 85 individuals ate 100 grams of instant oatmeal daily while the other 81 participants ate 100 grams of wheat flour-based noodles.

At the end of the trial, researchers noted higher dietary fiber intake, lower total and LDL cholesterol, and smaller waist circumference in the oat group when compared to the noodle group. On the other hand, the noodle group showed lower HDL (or “good”) cholesterol than the oat group.

The study was conducted by researchers at Beijing Hospital. It was published online ahead of print on August 6, 2012, in Nutrition Journal.

Previous studies have linked fiber consumption with regulating blood sugar, prevention of heart disease and breast cancer prevention.

If you want to increase your soluble fiber intake, a breakfast of oatmeal, apples, berries, and nuts is packed with fiber. Lunch or dinner that includes cucumbers, carrots, celery, lentils, beans, or flaxseed will round out a fiber-rich day.

The recommended daily intake of total fiber (soluble and insoluble) is 25 grams per day, which equates to at least 5 servings of fruits and vegetables daily as well as 6 servings of grain products.

Emma McGowan NatureCity author & contributor

A recent far reaching analysis suggests that consuming folic acid either in dietary form or in the form of supplements may reduce the risk of stroke. However, the researchers did not find a correlation between folic acid and a lower risk of coronary heart disease.

For this study, 26 randomized controlled trials were examined. In total, 58,804 people participated. The researchers found a 7% lower risk of stroke in individuals with high blood levels of folic acid.

Previous studies have suggested that folic acid consumption could reduce serum homocysteine levels. Homocysteine is an amino acid that has previously been linked with heart disease. While it may be true that folic acid reduces homocysteine levels, this study found no link between folic acid consumption and lower incidences of cardiovascular disease.

The study was conducted by researchers at Chang Gung University in Taiwan and was published online ahead of print on August 9, 2012, in the European Journal of Internal Medicine.

Folic acid is the synthetic form of folate, a water-soluble B vitamin. Folate plays an essential role in the necessary functions of the human body. It has been associated with nervous system function, red blood cell formation, and hormone function. Previous studies have also found a potential link between this vitamin and reductions in hearing loss and birth defects.

Our bodies do not naturally synthesize B vitamins. However, it is easy to increase your intake by eating more folate- rich foods. Some foods rich in folate include liver, eggs, beans, sunflower seeds, asparagus, leafy green vegetables, oranges, strawberries, cantaloupes, and other melons. Folic acid can be found in supplement form and as an additive in foods such as bread, cereal and grains.

Scott Greenberg, NatureCity author & contributor

Atherosclerosis can lead to heart attack, stroke and coronary heart disease. It occurs when plaque builds up inside the arteries. A recent study suggests that taking a supplement of aged garlic and CoQ10 may lower your risk of atherosclerosis by improving the health of your blood vessels.

The study focused on 65 firefighters in Los Angeles because the high-stress nature of their jobs puts them at higher risk for CVD. For one year, half of the group took supplements of aged garlic extract and CoQ10 while the other half took a placebo.

At the conclusion of the study, the researchers noted improved endothelial function (functioning of the cells in blood vessels) and improved vascular stiffness. Endothelial dysfunction is believed to be a predictor of future adverse cardiovascular events.

The researchers believe these benefits were the result of the high antioxidant properties of garlic and CoQ10. Additionally, garlic may provide anti-inflammatory activity.

The study was published online ahead of print in on August 1, 2012, in the journal Nutrition.

CoQ10 is a powerful antioxidant that helps produces energy in the mitochondria of human cells. It has been linked with improved cognitive health and reversing the effects of aging.

If you want to increase your CoQ10 intake, try adding oily fish, organ meats (such as liver, hearts, etc.), and whole grains to your diet. You might also consider a high quality, high potency supplement. Be sure to choose a supplement that is made with ubiquinol rather than ubiquinone.

Garlic is one of the main ingredients in the increasingly popular Mediterranean diet. It is high in magnesium, vitamin B6, vitamin C, and selenium, and has been linked to many things including boosting the immune system and keeping your mind sharp as you age.

Garlic can be added to almost any meal, from omelets to salads to meat. If you’re worried about “garlic breath,” here’s a little tip: studies show that drinking some milk with meals that include garlic may leave your breath smelling better.

Sarah McGowan-Freije, NatureCity author & contributor

A recent study from Spain suggests that following the Mediterranean Diet enriched with extra olive oil may increase the formation of healthy bones in mature adults. Participants in the study who followed this diet for two years had increased serum concentrations of bone formation markers.

127 men between the ages of 55 and 80 who were participating in the Prevencion con Dieta Mediterranea (PREDIMED) study were selected to undertake this intervention. 34 of the men consumed a low-fat control diet, 51 consumed a Mediterranean diet enriched with nuts, and 42 consumed a Mediterranean diet enriched with virgin olive oil.

The researchers took blood samples at the onset of the intervention and again two years later. They found that only participants consuming the olive oil enriched Mediterranean diet had higher blood concentrations of osteocalcin, a bone formation marker. Additionally, the olive oil group maintained the same calcium levels in their blood, while the other two groups showed notable decreases.

The study was conducted by researchers at the Hospital Dr. Josep Trueta in Spain. It was published online ahead of print on August 1, 2012, in The Journal of Clinical Endocrinology & Metabolism.

This new study adds more evidence to back the many health benefits of a Mediterranean diet. Previous research has shown that the diet may improve heart health, lower the risk of Alzheimer’s, diabetes, asthma, lower rates of obesity and even decrease the overall risk of mortality.

Emma McGowan NatureCity author & contributor

More and more studies are showing that chocolate eaten in moderation may have significant health benefits. Most recently, researchers have found that antioxidants in chocolate known as flavanols may help improve mild cognitive impairment (MCI), which can progress to dementia and eventually Alzheimer’s disease.

The study included 90 mature adults who had been diagnosed with MCI. Over the course of 8 weeks, the participants consumed one of three dairy-based cocoa flavanol drinks. The high flavanol group drank 990 milligrams, the intermediate group drank 520 mg, and the low group drank 45 mg. They were instructed to avoid any other foods and drinks with flavanols during the study period.

The researchers administered neuro-psychological tests to measure different types of brain functioning. They found that participants in the high and intermediate groups scored significantly higher for motor responses, task-switching, and verbal and working memory. They also had higher overall cognitive functioning.

Blood pressure and oxidative stress also decreased in the high and intermediate groups.

The research was conducted at the University of L’Aquila in Italy. It was published online ahead of print on August 14, 2012, in the journal Hypertension.

Chocolate isn’t just good for brain health. It has also been shown to improve heart health and insulin resistance, and reduce blood pressure. To get the full health benefits of chocolate, consume darker chocolates which contain more flavanols.

It’s important to keep in mind that excessive consumption of chocolate could negate the positive effects seen here and in other studies, as chocolate also has high fat, sugar, and calorie content. Your best bet is to eat small amounts of dark chocolate with high cocoa content.