Emma McGowan NatureCity author & contributor

A simple change in diet toward one that is low in grains, beans, and vegetables in the nightshade family, combined with “anti-aging supplements,” may improve blood vessel function and reduce the risk of endothelial dysfunction.

Endothelial dysfunction is a condition in which the cells on the interior wall of your blood vessels malfunction. It is thought to play a major role in the development of atherosclerosis.

Participants in the study included 200 individuals between the ages of 51 and 86, 40% of whom were women. All of the participants had risk factors for blood vessel disease and 72% had endothelial dysfunction.

Over the course of six months, the participants consumed a diet consisting of a large amount of leafy green vegetables, olive oil, shellfish, and grass-fed animal proteins. They also ate fewer grains, legumes, nightshades, and fruits.

In addition to the change in diet, the participants also took supplements consisting of 2,000 to 4,000 mg of DHA omega-3s, 200 mg of grape seed extract, and 50 mg of Pycnogenol. Previous research suggests that these supplement slow cell aging.

At the conclusion of the study, all of the participants had higher endothelial reactivity scores. The average score at baseline was 1.88 and after six months it rose to 2.25. Additionally, only 20% of the participants still had endothelial dysfunction after six months.

Researchers from the Center for Restorative Medicine in Palm Springs, California, conducted the study. It was presented at the American Heart Association’s Arteriosclerosis, Thrombosis and Vascular Biology 2013 Scientific Sessions the week of May 1, 2013.

Previous research has suggested that supplements of CoQ10, aged garlic, and ashwagandha may all improve endothelial dysfunction as well.

Sarah McGowan-Freije, NatureCity author & contributor

Chronic under-nutrition is a contributing factor to frailty, and is more commonly found in people with lower socioeconomic status. A recent study suggests that taking protein-energy supplements may help counteract that poor nutrition and therefore reduce frailty.

Frailty is a common occurrence in people as they age and can lead to serious consequences, including but not limited to, reductions in physical activity and advancement of cognitive decline.

Participants in the study included 87 frail older adults. Over the course of 12 weeks, half of the group took a protein-energy supplement containing 400 calories, 25g of protein, 9.4g of essential amino acids, and 1.6 cups of water while the other half took a control daily.

At the conclusion of the trial, the researchers noted a 5.9% increase in physical functioning in the supplement group. There was no change in the control group. The supplement group also had a 1.0% increase in gait speed, while the control group’s gait speed decreased by 11.3%.

Researchers from Gangbuk-gu Community Health Center in Seoul conducted the study. It was published in the March 2013 issue of Journals of Gerontology: Series A.

Previous studies have found that a combination of frailty and low vitamin D levels may lead to premature death and that low bacterial variety in your gut may contribute to increased frailty.

Sarah McGowan-Freije, NatureCity author & contributor

Researchers at the Mayo Clinic conducted a review of 13 trials and found that L-carnitine (an amino acid found in red meat) may reduce mortality, abnormal heart rhythms, and angina development in a person who is experiencing a heart attack.

This comes on the heels of a recent study conducted by researchers at the Cleveland Clinic that found that L-carnitine may increase the risk of heart disease, stroke, and heart attack.

The 13 trials analyzed included a total of 3629 participants who were over the age of 18. The trials took place between 1973 and 2012 and were culled out of an initial group of 153 that were found during the literature review segment of the analysis.

Compared with placebo, L-carnitine supplementation was associated with a 27% reduction in all-cause mortality, a 40% reduction in angina symptoms, and a 65% reduction in ventricular arrhythmias in individuals experiencing a heart attack.

The study was published in the Mayo Clinic’s own publication online ahead of print on April 15, 2013.

While research on the exact effects of L-carnitine is still evolving, it is important to remember that your body already makes enough L-carnitine for normal functioning and that this study looked specifically at people suffering from heart attack. If you’re worried about too much L-carnitine intake, keep an eye on how much red meat you consume, as well as certain energy drinks and weight loss supplements.

Emma McGowan NatureCity author & contributor

A new study has found that a natural substance found in unroasted coffee beans called chlorogenic acid may help regulate blood sugar levels and body weight, thereby helping reduce the risk of type-2 diabetes.

The study included 56 men and women with normal blood sugar levels. The researchers administered a glucose tolerance test to determine how their bodies responded to sugar. Following that test, the participants took a 100, 200, 300, or 400 mg capsule of chlorogenic acid extract with water.

After performing a follow up glucose tolerance test, the researchers found that every dosage resulted in a reduction in blood sugar when compared with the original test, with the 400 mg dosage having the most effect.

The maximum glucose levels were recorded at 30 minutes, and were still 24% lower than the original tolerance test in participants who took the 400 mg of extract. At 120 minutes, the reduction was 31% lower.

Researchers at the University of Scranton in Pennsylvania conducted the study. It was presented at the National Meeting & Exposition of the American Chemical Society (ACS), which took place from April 7-11, 2013.

Chlorogenic acid is a polyphenol that occurs naturally in coffee beans, apples, cherries, plums, pears and artichokes. Previous studies have linked chlorogenic acid to blocking the formation of glucose in the liver, slowing the absorption of fat from food intake and increasing the metabolism of extra fat.

Emma McGowan NatureCity author & contributor

High blood pressure can contribute to heart disease and is often associated with obesity. A small preliminary suggests that drinking beetroot juice may lower blood pressure in the short term.

The beetroot juice used in the study contained 0.2g of dietary nitrate, which is the equivalent of approximately two beetroots or a big bowl of lettuce. The human body converts nitrate to nitrite and then to nitric oxide, which is a gas that widens blood vessels and improves blood flow.

Participants in the study included eight women and seven men who had systolic blood pressure readings between 140 and 159 mm Hg. They were given either 1 cup of beetroot juice or water.

Over the next 24 hours, the researchers monitored the participants’ blood pressure levels. The beetroot juice group saw a 10 mm HG reduction in blood pressure, which was substantially higher than that seen in the placebo group.

The researchers noted that the effects were most noticeable between three and six hours after consumption, however they were still present 24 hours later. They cautioned that more research needs to be conducted in order to determine long-term effects.

Researchers at Barts and The London School of Medicine conducted the study. It was published online ahead of print on April 15, 2013, in the journal Hypertension.

Beetroot juice is packed with nutrients such as folic acid, vitamin C, vitamin B complex, amino acids and calcium. It has been associated in previous studies with lowering blood pressure, improving digestive health, boosting stamina and combating liver problems.

Evan Watson, NatureCity author & contributor

Eggs have long been viewed as an unhealthy food that should be avoided, but recent studies are showing that eggs actually have various health benefits. Most recently, a study has been released showing that a peptide found in egg whites may lower blood pressure as much as low doses of the prescription blood pressure medicine Captopril.

In a laboratory study, researchers fed the peptide, called RVPSL, to rats with high blood pressure. RVPSL lowered blood pressure by approximately the same amount as low doses of Captopril, without any side effects.

Researchers from Jilin University in China and Clemson University in the US conducted the study. It has not been published yet but was presented at the National Meeting & Exposition of the American Chemical Society in New Orleans held the week of April 7, 2013.

Eggs contain a high amount of minerals, proteins, unsaturated fatty acids, and vitamin D. Some researchers have even referred to them as a perfect protein, due to the nutrients people can get from them and their low calorie content.

The simplest option for adding more eggs to your diet would be eating them for breakfast. Be careful how you cook your eggs though. Adding unhealthy ingredients to them may negate some of the positive health benefits.

Sarah McGowan-Freije, NatureCity author & contributor

Most studies looking at the link between red meat consumption and heart disease have focused on the high saturated fat and preservative levels of red meat. A recent study, however, suggests that L-carnitine – an amino acid found in red meat – may also increase the risk of heart problems.

Participants in the study included 2,595 participants undergoing cardiac evaluation. The researchers found that there is a specific gut bacterium that metabolizes L-carnitine into trimethylamine-N-oxide (TMAO). TMAO has been shown in previous studies to contribute to the hardening of arteries, thereby increasing the risk of heart disease, stroke, and heart attack.

The researchers also found that diets high in L-carnitine actually promote the growth of the bacteria that metabolizes L-carnitine into TMAO. Meat eating participants in the study saw an increase in TMAO production after consuming L-carnitine. Vegetarian and vegan participants, however, did not produce high levels of TMAO, even after consuming a significant amount of L-carnitine.

Ultimately, the researchers found that a combination of high levels of L-carnitine combined with high levels of TMAO led to a higher risk of heart disease.

Researchers at Cleveland Clinic conducted this study. It was published online ahead of print on April 7, 2013, in Nature Medicine.

L-carnitine is a naturally occurring amino acid and your body does not need more than it can make itself. If you’re worried about L-carnitine intake, be careful when consuming red meat, as well as energy drinks and certain weight loss supplements as it can be found in some of those products.

Sarah McGowan-Freije, NatureCity author & contributor

Recovering from a serious illness or operation often requires people to stay on bed rest during an extended period of time. Bed rest can lead to loss of muscle mass that inhibits further recovery, but a recent study suggests that taking supplements of a metabolite of leucine called HMB may help maintain muscle mass for those who are bedridden.

The study included 24 participants with an average age of 67. Starting five days prior to and continuing throughout the 10 day scheduled bed rest, half of the group took a placebo while the other half took a supplement of 1.5 g HMG, 4 g maltodextrin, and 200 mg calcium.

At the conclusion of the study, the supplement group had not lost any muscle mass, while the placebo group showed a loss of 4.4 lbs.

The study was conducted by researchers at the University of Arkansas. It was published online ahead of print on March 4, 2013, in Clinical Nutrition.

Leucine is an essential amino acid that cannot be manufactured in the body. It helps protein molecules form, creates new muscle, and helps with the regulation of blood sugar levels. Foods rich in leucine include soybeans, lentils, beef, peanuts, salmon, eggs and milk.

Scott Greenberg, NatureCity author & contributor

A recent groundbreaking study has shown that the type of calories and fat you eat have the most influence on your risk of cardiovascular disease. Participants in the study who followed the Mediterranean diet supplemented with walnuts or olive oil showed a 30% lower risk of suffering a cardiovascular event compared to participants who followed a low-fat diet.

The Mediterranean diet is based on the eating habits of people in the Mediterranean region of the world. It incorporates a lot of omega-3 fatty acids, fruits, vegetables, nuts, and whole grains. It also has a very limited amount of refined grains, saturated fats, and sugars.

The study included 7,447 participants between the ages of 55 and 80 who were at high risk of developing symptoms of cardiovascular disease. From 2003 to 2011, the participants were split into three groups:

1. control group following a low-fat, American Heart Association guidelines diet

2. Mediterranean diet supplemented with 30 g of nuts (15 g walnuts, 7.5 g almonds, 7.5 g hazelnuts) daily

3. Mediterranean diet supplemented with 50 ml of virgin olive oil daily.

The risk of stroke was reduced by 49% in the intervention groups and the risk of a cardiovascular event occurring overall was reduced by 30%. Additionally, the intervention groups registered lower blood pressure, fewer incidences of type 2 diabetes and metabolic syndrome, better glucose profiles, and better blood lipid profiles.

The control group actually consumed fewer calories and higher fat content than the olive oil or nut group. The researchers conjectured that this highlights the fact that the “good” fats found in olive oil and nuts are actually good for heart health, and the type of fat you consume is more important than the amount of fat you consume.

The study was conducted by researchers from a variety of Spanish universities and institutions and was published online ahead of print on February 25, 2013, in The New England Journal of Medicine.

Previous research has shown that the Mediterranean diet may lower the risk of Alzheimer’s, diabetes, asthma, lower rates of obesity and even decrease the overall risk of mortality.

Sarah McGowan-Freije, NatureCity author & contributor

Two studies were recently conducted examining the effects of grape seed extract on blood pressure and inflammation. They found that grape seed extract lowered systolic and diastolic blood pressure in people with pre-hypertension, and lowered glycemic response to a meal high in fat and carbohydrates in people with metabolic syndrome.

Pre-hypertension (higher than normal blood pressure) is an early warning sign that you may develop high blood pressure, which increases the risk of heart attack, stroke, coronary heart disease and kidney failure.

The 32 participants in the study took either a placebo or 300 mg daily of grape seed extract for eight weeks. The researchers measured blood pressure, serum lipids and blood glucose at the beginning and end of the study.

For the participants who took the grape seed extract, systolic blood pressure was lowered by 8 mmHg and diastolic pressure by 5 mmHg. No change in blood pressure was seen in the placebo group. Additionally, there were no significant changes found in serum lipids or blood glucose in either group.

The other study examined the effects of grape seed extract on oxidative stress and inflammation in people with metabolic syndrome. Metabolic syndrome is an affliction often found in overweight and obese people. It is characterized by high blood pressure, too much fat around the waist, low HDL (“good”) cholesterol, higher blood triglycerides, and higher blood sugar.

12 individuals with metabolic syndrome participated in the study. The participants fasted overnight and then consumed a high-fat, high-carb breakfast. The researchers administered a grape seed extract supplement or a placebo to the participants one hour before the breakfast.

Changes in plasma insulin, glucose, oxidative stress and inflammatory markers were measured every hour for the six hours following the meal. The researchers found improved antioxidant status and lower glycemic response to the meal.

The first study was conducted by researchers at the University of California, Davis, and was published in the December 2012 issue of Functional Foods in Health and Disease.

The second study was conducted by researchers at the Illinois Institute of Technology and the University of California Davis. It was published online ahead of print on November 2, 2012, in the Journal of Pharmacy and Nutrition Sciences.

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

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.