Health

A ten-year study involving 4,207 older adults (73+) demonstrates that even in this older age group, modest physical activity was associated with a lower risk of cardiovascular disease. Among both men and women in good health:

• those who were more active had significantly lower risk of future heart attacks and stroke
• those who walked faster than three miles per hour had a 50% lower risk than those who walked at a pace of less than two mph (50%, 53%, 50% lower risk of coronary heart disease, stroke and total CVD, respectively)
• those who walked an average of seven blocks per day or more had a similar advantage compared to those who walked up to five blocks per week (36%, 54% and 47% lower risk of CHD, stroke and total CVD, respectively)
• those who engaged in leisure activities such as lawn-mowing, raking, gardening, swimming, biking and hiking, also had a lower risk of CHD, stroke and total CVD, compared to those who did not engage in leisure-time activities

http://www.eurekalert.org/pub_releases/2015-11/tuhs-wfo111915.php

Soares-Miranda, L., Siscovick, D. S., Psaty, B. M., Longstreth, W. T., & Mozaffarian, D. (2015). Physical Activity and Risk of Coronary Heart Disease and Stroke in Older Adults: The Cardiovascular Health Study. Circulation, CIRCULATIONAHA.115.018323. http://doi.org/10.1161/CIRCULATIONAHA.115.018323

A meta-analysis of 10 prospective studies involving a total of 136,265 older adults (average age 67) has found that having a high sense of purpose in life was significantly associated with lower mortality and cardiovascular events.

Most of the studies came from the United States or Japan. The US studies evaluated a sense of purpose or meaning in life, or "usefulness to others." The Japanese studies assessed the concept of ikigai, translated as "a life worth living."

http://www.eurekalert.org/pub_releases/2015-12/wkh-il120315.php

Cohen, R., Bavishi, C., & Rozanski, A. (2016). Purpose in Life and Its Relationship to All-Cause Mortality and Cardiovascular Events: A Meta-Analysis. Psychosomatic Medicine, 78(2), 122–133. http://doi.org/10.1097/PSY.0000000000000274

A meta-analysis of 61 controlled trials has concluded that consuming tree nuts, such as walnuts, lowers total cholesterol, triglycerides, LDL cholesterol, and ApoB, the primary protein found in LDL cholesterol. Walnuts were investigated in 21 of the 61 trials, more than any other nut reviewed.

Consuming at least two servings (two ounces) per day of tree nuts had stronger effects on total cholesterol and LDL. The evidence also suggests that tree nut consumption may be particularly important for lowering the risk of heart disease in individuals with type 2 diabetes.

Walnuts have also been shown to reduce inflammation, and improve arterial function.

http://www.eurekalert.org/pub_releases/2015-11/es-sft111815.php

Del Gobbo, L., Falk, M.C., Feldman, R., Lewis, K., Mozaffarian, D. Effects of tree nuts on blood lipids, apolipoproteins, and blood pressure: systematic review, meta-analysis and dose-response of 61 controlled intervention trials. Am J Clin Nutr.2015; doi: 10.3945/ajcn.115.110965.

Kris-Etherton P. Walnuts decrease risk of cardiovascular disease: a summary of efficacy and biologic mechanisms. J Nutr. 2014; 10.39:2S-8S.

Zhao G, Etherton TD, Martin KR, et al. Dietary alpha-linolenic acid reduces inflammatory and lipid cardiovascular risk factors in hypercholesterolemic men and women. J Nutr 2004; 134: 2991-2997.

Further analysis of data from a 2011 study on the effect of the 'portfolio diet' on cholesterol has found that it also lowered blood pressure by an average 2% more than the DASH diet, a diet specifically designed to reduce hypertension, which is associated with a 5-10 mm blood pressure improvement.

The Canadian study involved 241 participants with hyperlipidemia, of whom 82 were randomly assigned to a DASH-type diet (control group) and 159 to the portfolio diet. Compared to the control, the portfolio diet reduced systolic, diastolic and mean arterial blood pressure by 2.1 mm Hg, 1.8 mm Hg and 1.9 mm Hg, respectively. Blood pressure reductions were small at 12 weeks and only reached significance at 24 weeks.

The portfolio diet includes foods that have been shown to lower cholesterol including mixed nuts, soy protein, plant sterols (found in vegetable oils and leafy vegetables) and viscous or soluble fiber. Viscous fiber is found only in plant-based food; rich sources include asparagus, Brussels sprouts, sweet potatoes, turnips, apricots, mangoes, oranges, legumes and oat bran.

However, the DASH diet did have higher compliance rates.

http://www.eurekalert.org/pub_releases/2015-11/smh-cd110515.php

Jenkins, D.J.A. et al. 2015. The effect of a dietary portfolio compared to a DASH-type diet on blood pressure. Nutrition, Metabolism and Cardiovascular Diseases, 25 (12), 1132-1139. http://dx.doi.org/10.1016/j.numecd.2015.08.006

A Greek study involving 386 middle aged patients (average age 61) with arterial hypertension has found that those who had a midday nap had lower systolic BP than those who didn't. Their average systolic BP readings were 4% lower when they were awake (5 mmHg) and 6% lower while they slept at night (7 mmHg) than non-midday sleepers .

Moreover, midday sleepers had pulse wave velocity levels that were 11% lower and left atrium diameter was 5% smaller — suggesting there is less damage in the arteries and heart. Additionally, midday sleepers had greater dips in blood pressure during the night (which is a good thing), and they took fewer antihypertensive medications.

Longer naps were better than shorter.

The research was presented at the 2015 ESC Congress.

http://www.eurekalert.org/pub_releases/2015-08/esoc-mna082815.php

A British study involving 165 healthy nonsmoking adults (aged 40–70) has found that a diet based on UK health guidelines could reduce risk of a heart attack or a stroke by up to a third, compared to a traditional British diet

The predicted risk of cardiovascular disease over the next 10 years for the participants was estimated to be about 8% in the men and 4% in the women. Participants followed their diets for 12 weeks. Those on the modified diet ate oily fish once a week, more fruit and vegetables, replaced refined with wholegrain cereals, swapped high-fat dairy products and meats for low-fat alternatives, and restricted their intake of added sugar and salt. Participants were asked to replace cakes and cookies with fruit and nuts and were also supplied with cooking oils and spreads high in monounsaturated fat.

The average body weight in the group on the modified diet fell by 1.3 kg; that in the control group rose by 0.6 kg. Waist circumference was 1.7 cm lower in the dietary group compared to the control group. There were also significant falls in systolic blood pressure/diastolic blood pressure (4.2/2.5 mm Hg for daytime and 2.9/1.9 mm Hg for night time) and average heart rate. Cholesterol fell by 8%. High-sensitivity C-reactive protein (a marker for inflammation) was 36% lower. There was no significant change in markers for insulin sensitivity. Much of the fall in blood pressure could be accounted for by the drop in sodium.

http://www.eurekalert.org/pub_releases/2015-03/kcl-hdr031715.php

Reidlinger, D. P., Darzi, J., Hall, W. L., Seed, P. T., Chowienczyk, P. J., & Sanders, T. A. (2015). How effective are current dietary guidelines for cardiovascular disease prevention in healthy middle-aged and older men and women? A randomized controlled trial. The American Journal of Clinical Nutrition, 101(5), 922–930. http://doi.org/10.3945/ajcn.114.097352

A very large British study involving 1.1 million middle-aged women without prior vascular disease has found, over nine or so years, those who performed strenuous physical activity two to three times a week were about 20% less likely to develop heart disease, strokes or blood clots, compared to participants who reported little or no activity. However, those who reported doing strenuous activity daily had higher risk compared to those who only engaged in moderate amounts of activity.

http://www.eurekalert.org/pub_releases/2015-02/aha-waa021115.php

Armstrong, M. E. G., Green, J., Reeves, G. K., Beral, V., & Cairns, B. J. (2015). Frequent Physical Activity May Not Reduce Vascular Disease Risk as Much as Moderate Activity Large Prospective Study of Women in the United Kingdom. Circulation, 131(8), 721–729. http://doi.org/10.1161/CIRCULATIONAHA.114.010296

A small 12-week clinical trial involving 52 overweight, middle-aged adults with high total and LDL cholesterol has found that those who ate a daily snack of almonds significantly improved a number of cardiovascular risk factors compared to those who ate a banana muffin.

Specifically, they decreased total cholesterol, LDL-cholesterol non-HDL-cholesterol and remnant lipoproteins, and reduced abdominal fat mass, waist circumference and leg fat mass (not total weight or fat mass — this is about distribution).

The muffin and the 1.5 oz (42g) of whole natural almonds had the same number of calories. Otherwise, the participants ate the same balanced diet. Participants followed each diet for six weeks, with a two-week “washout” period in between. Adherence to the diets was 85%.

http://www.eurekalert.org/pub_releases/2015-01/pn-nrs010615.php

Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults with Elevated LDL-Cholesterol: A Randomized Controlled Trial. Journal of the American Heart Association 2015; 4:e000993 DOI: 10.1161/JAHA.114.000993.

A small study involving 45 healthy, overweight or obese adults aged 21-70 has found that a diet including a daily Hass avocado was more effective than other cholesterol-reducing diets. Participants followed each of three diets for five weeks: one containing 24% fats and two containing 34% fats, one of which included an avocado and the other a comparable amount of high oleic acid oils (e.g. olive oil). There was a two-week break between each diet.

The avocado diet decreased bad cholesterol by 13.5 mg/dL, while LDL was decreased by 8.3 mg/dL on the moderate-fat diet and by 7.4 mg/dL on the low-fat diet.

http://www.eurekalert.org/pub_releases/2015-01/ps-aaa010715.php

Wang, L., Bordi, P. L., Fleming, J. A., Hill, A. M., & Kris Etherton, P. M. (2015). Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial. Journal of the American Heart Association, 4(1), e001355. http://doi.org/10.1161/JAHA.114.001355

A small study involving 48 post-menopausal women with pre- and stage 1 hypertension found that daily consumption of freeze-dried blueberry powder for eight weeks improved blood pressure and arterial stiffness. The amount of powder (22g) equated to one cup of fresh blueberries.

The improvement is thought to occur partly by helping nitric oxide-mediated vasodilation. Nitric oxide bioavailability is believed to increase endothelial-dependent vasodilation, leading to lower blood pressure.

After eight weeks those taking the blueberry powder showed a mean systolic blood pressure that was lower by 7 mmHg (5.1%) and mean diastolic blood pressure lower by 5 mmHg (6.3%), with no corresponding lowering in those taking a placebo. Nitric oxide measurements were significantly increased (68.5%) in the blueberry group. Arterial stiffness, measured by brachial ankle pulse wave velocity was significantly reduced (6.5%) after eight weeks in the blueberry-treated group, with, again, no changes in the control group. Aortic stiffness, measured by the carotid-femoral pulse wave velocity, did not change in either group, suggesting that peripheral arteries may be more responsive to dietary interventions than central arteries.

Among all fruits, blueberries are one of the richest sources of phenolic compounds. While previous studies have found positive effects on cardiovascular risk factors, they have all used large amounts of blueberry powder. These findings suggest that regular consumption of blueberries in quite moderate amounts could prevent or delay the progression of prehypertension to hypertension.

http://www.eurekalert.org/pub_releases/2015-01/ehs-dco010815.php

http://www.eurekalert.org/pub_releases/2015-01/fsu-bs010815.php

Johnson, S. A., Figueroa, A., Navaei, N., Wong, A., Kalfon, R., Ormsbee, L. T., … Arjmandi, B. H. (2015). Daily Blueberry Consumption Improves Blood Pressure and Arterial Stiffness in Postmenopausal Women with Pre- and Stage 1-Hypertension: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Journal of the Academy of Nutrition and Dietetics, 115(3), 369–377. http://doi.org/10.1016/j.jand.2014.11.001