Potato consumption can help reduce sodium retention and risk of high BP

Increased potassium intake has been linked to improvements in cardiovascular and other health outcomes. The researchers have found in a new study that individuals with higher cardiometabolic risk may benefit from adding more dietary potassium, namely potatoes, to a typical American diet.

The research revealed that potato consumption had the greatest benefit on reducing sodium retention that resulted in a greater systolic blood pressure reduction compared to the control diet. Further, despite commonly held misbeliefs about French fries and their role in heart-healthy lifestyles, the authors observed that a 330-calorie serving of baked French fries, when eaten as part of a typical American diet had no adverse effect on blood pressure or blood vessel function.

The researchers assessed increasing potassium intake through food or supplements as part of a controlled diet on BP, microcirculation ( endothelial function) and potassium and sodium retention in 30 pre-hypertensive-to-hypertensive men and women.

The study is the 1^st controlled feeding trial looking specifically at dietary potassium as the primary nutrient of interest on effects on BP in vulnerable men and women.

The researchers assessed the effect of dietary potassium from potato sources ( baked and boiled (potato) or French fry) compared with a potassium supplement ( K gluconate) on BP and metabolism outcomes in per-hypertensive to hypertensive adults via a cross-over, highly controlled feeding trial.

Participants were randomly assigned to one of four 16-day dietary potassium interventions-

Control diet including 2300 mg potassium / day ( reflective of typical intake, considered to be ‘ low potassium’)

Control diet + 1000 mg of potassium from potatoes ( baked, boiled or pan-heated with no addition fat)

Control diet + 1000mg  from baked French fries

Control diet + 1000 mg from a potassium-gluconate supplement.

Each diet was tailored to participants’ specific caloric needs while all other nutrients were kept constant. Blood pressure was measured across multiple visits of each phase, and participants also collected daily urine/ stool samples to assess potassium and sodium excretion and retention.

The strengths of the study include a highly controlled diet, cross-over design, and excellent compliance. However, the researchers note a few limitations as well, including the study’s  relatively small sample size, poor retention in study participation and relatively short study duration.

All clinical studies are faced with limitations; however, despite those found in this study, the rigor of the study design is strong and unlikely any other studies that have investigated the effect of a whole food- and potassium- on high BP, the researcher notes. Through our carefully controlled balance study, we could determine the mechanism by which potatoes reduced BP. Overall, we concluded that boiled or baked potatoes can help reduce systolic BP and baked French fries have no adverse effects on BP and can be included as part of an overall healthy diet.

 

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Side-effects of excessive protein consumption

Researchers suggest that excessive consumption of protein for building muscle mass could have a negative impact on the body. However, wide-range of protein is best to maintain balance. 

Amino acids have long been touted by the fitness and bodybuilding communities for their muscle building benefits. From ultra-bulk protein powders to lean mass-promoting snack bars, there's no shortage of products available for those seeking a muscle boost. 

However, protein's popularity has also meant that less attention has been paid to researching its potentially negative side-effects. According to the study published in the Journal of Nature Metabolism, excessive consumption of branched-chain amino acids (BCAAs) may reduce lifespan, negatively impact mood and lead to weight gain.

 BCAAs stand for branched-chain amino acids. It's a group of three essential amino acids: leucine, isoleucine and valine, and are most commonly found in red meat and dairy. BCAAs great for adding muscle mass, but science says you could pay for it later. 

Researchers have investigated the complex role nutrition plays in mediating various aspects of metabolic health, reproduction, appetite and ageing. "While diets high in protein and low in carbohydrates were shown to be beneficial for reproductive function, they had detrimental effects for health in mid-late life, and also led to a shortened lifespan," one of the researchers, Dr Samantha Solon explained. 

 "What this new research has shown is that amino acid balance is important. It's best to vary sources of protein to ensure you're getting the best amino acid balance." The current research examined the impacts that dietary BCAAs and other essential amino acids such as tryptophan had on the health and body composition of mice. 

"Supplementation of BCAAs resulted in high levels of BCAAs in the blood which competed with tryptophan for transport into the brain," explained one of the researchers, Professor Stephen Simpson.
"Tryptophan is the sole precursor for the hormone serotonin, which is often called the 'happiness chemical' for its mood-enhancing effects and its role in promoting sleep. But serotonin does more than this, and therein lay the problem," he added. 

Dietitian and public health nutritionist Dr Rosilene Ribeiro recommend eating a wide range of proteins. It's important to vary protein sources in order to get a variety of essential amino acids, through a healthy and balanced diet rich in fibre, vitamins and minerals.

 BCAAs are essential amino acids present in protein-containing foods, with red meat and dairy being the richest sources. Chicken, fish and eggs are also nutritious sources of BCAAs. Vegetarians can find BCAAs in beans, lentils, nuts and soy proteins.

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Excessive consumption of ultra-processed food linked to lower heart health

If you are eating too much ultra-processed foods, stop consuming it now as researchers have found that eating fast food is linked to lower heart health.

“Eating ultra-processed foods often displaces healthier foods that are rich in nutrients, like fruit, vegetables, whole grains and lean protein, which are strongly linked to good heart health,” said a researcher.

“In addition, ultra-processed foods are often high in salt, added sugars, saturated fat and other substances associated with increasing the risk of heart disease,” he added.

Ultra-processed foods are made entirely or mostly from substances extracted from foods, such as fats, starches, hydrogenated fats, added sugar, modified starch and other compounds and include cosmetic additives such as artificial flavours, colours or emulsifiers.

Examples include soft drinks, packaged salty snacks, cookies, cakes, processed meats, chicken nuggets, powdered and packaged instant soups and many items often marketed as “convenience foods.”

Using data from the National Health and Nutrition Examination Survey (NHANES) collected between 2011 and 2016, researchers reviewed the results from 13,446 adults, 20 years of age and older, who completed a 24-hour dietary recall and answered questions about their cardiovascular health.

Researchers have found that for every five per cent increase in calories from ultra-processed foods a person ate, there was a corresponding decrease in overall cardiovascular health.

Adults who ate approximately 70 per cent of their calories from ultra-processed foods were half as likely to have ‘ideal’ cardiovascular health, compared with people who ate 40 per cent or less of their calories from ultra-processed foods.

“This study underscores the importance of building a healthier diet by eliminating foods such as sugar-sweetened beverages, cookies, cakes and other processed foods,” said a researcher.

The study is scheduled to be presented at the American Heart Association’s Scientific Sessions 2019 from November 16-18 in Philadelphia, US.

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Want to live longer? Stop consuming soft drinks

Greater consumption of sugar-sweetened and artificially-sweetened soft drinks is linked to a higher incidence of all-cause mortality, researchers have warned. For the study published in the JAMA Internal Medicine, nearly 452,000 men and women from 10 European countries participated. The study found that drinking two or more glasses per day — compared with less than one glass per month — of soft drinks, sugar-sweetened soft drinks and artificially-sweetened soft drinks was associated with higher risk of death from all causes during an average follow-up of 16 years in which 41,693 deaths occurred. 

"We found that higher soft drink intake was associated with a greater risk of death from any cause regardless of whether sugar-sweetened or artificially-sweetened drinks were consumed," said study senior author.

Our results for sugar-sweetened soft drinks provide further support to limit consumption and to replace them with healthier beverages, preferably water," Murphy said.

According to the study, 43 per cent died from cancers, 21.8 per cent from circulatory diseases and 2.9 per cent from digestive diseases. 

The findings support public health initiatives to limit soft drink consumption.

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Green leafy vegetables may prevent fatty liver disease

Eating green leafy vegetables in larger portion daily may reduce the risk of developing fatty liver disease, suggests researchers in a mice study. Fatty liver or liver steatosis is a common liver disease and the most important causes are overweight and high alcohol consumption. Green leafy vegetables contain inorganic nitrate that can help prevent the accumulation of fat in the liver.

“When we supplemented with dietary nitrate to mice fed with a high-fat and sugar Western diet, we noticed a significantly lower proportion of fat in the liver,” said Associate Professor. “No one has yet focused on nitrate, which we think is the key. We now want to conduct clinical studies to investigate the therapeutic value of nitrate supplementation to reduce the risk of liver steatosis,” the author said. Leafy vegetables and fruits also led to reduction of high blood pressure and improved insulin and glucose homeostasis in mice with Type-2 diabetes. 

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Anti-inflammatory diet may cut bone loss risk in women

Regular consumption of anti-inflammatory products such as vegetables, fruits, fish and whole grains, could boost bone health and prevent fractures in women, researchers suggest.
The findings showed that young women with the least-inflammatory diets lost less bone density than their peers with the most-inflammatory diets.
This was despite the fact they started off with lower bone density overall.
Furthermore, the risk of hip fracture was almost 50 per cent higher in women younger than 63, compared with the risk for women in the group with the most-inflammatory diets.
The study suggests that women's bone health could benefit when they choose a diet higher in beneficial fats, plants and whole grains, said lead author Tonya Orchard, Assistant Professor at The Ohio State University Orchard.
"A high-quality, less-inflammatory diet may be especially important in reducing hip fracture risk in younger women," Orchard said.
For the new study, the team looked at dietary data from 160,191 women and assigned inflammation scores based on 32 food components that the women reported consuming in the three months prior to their enrollment.
The researchers used bone mineral density data from a subset of 10,290 women. Fracture data was collected for the entire study group.
The results showed women with healthier diets did not lose bone as quickly as those with high-inflammation diets, and "this is important because after menopause women see a drastic loss in bone density that contributes to fractures", Orchard said.
The study appeared in the Journal of Bone and Mineral Research.


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Statins could increase your daily fat intake

The Indian Express reported a study which revealed that individuals taking statins (cholesterol-lowering drugs) tend to gradually raise their consumption of fat and calories.
 
It’s a 12-year study on statin use involving 27,886 men and women participating in a 24-hour dietary recall interview for cholesterol levels and body mass index. It was found that statin use increased from 7.5 per cent in 1999 to 16.5 per cent in 2010 in the group of participants. The cholesterol levels reduced in statin users but their daily calorie intake raised by 9 per cent, and fat consumption increased by 14.4 per cent. Non-users did not show any significant changes in either measure. Body mass index raised in statin users by 1.3 compared with an increase of 0.4 in the non-user group. The effect was seen despite control over factors like age, race, education and conditions like of diabetes and high cholesterol. (Read: Is it necessary to take statins for preventing heart diseases?)

How do statins work? How they prevent heart disease?
‘Cholesterol is a type of fat made by our body. It’s essential for good health and is found in every cell in the body. However, if you have too much ‘bad’ cholesterol (low-density lipoprotein or LDL) in your blood, it can cause fatty deposits to build up on the walls of your arteries. This is known as atherosclerosis – a condition that narrows your arteries.

Statins work by reducing the amount of LDL cholesterol your body makes. They do this by blocking an enzyme in your liver needed to produce cholesterol. This slows down the production of cholesterol by your liver. By reducing cholesterol, statins can help to reduce your risk of having a heart attack, stroke or developing peripheral arterial disease.

There is some evidence to suggest that statins may also work in a number of other ways to help reduce your risk of cardiovascular disease.

One promising benefit of statins appears to be their anti-inflammatory properties, which help stabilise the lining of blood vessels. This has potentially far-reaching effects, from the brain and heart to blood vessels and organs throughout the body.

What precautions should a person take while on statins?
‘Too much of a good thing can be bad, but too little of a bad thing can be even worse. So, first of all, patients on statins should have regular blood tests to monitor their lipid levels,’ says Dr Bela Sharma, senior consultant, internal medicine, FMRI.
Other important things to remember:

• Adherence to prescribed medication dosage is extremely essential.  
• Avoiding drug interactions, mainly with drugs (erythromycin, simvastatin, cyclosporine) that block liver enzymes.
• In case you experience any adverse side-effect, consult your doctor immediately. 
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