Include almonds in your diet to be healthy

Most of us know that almonds are good for memory. But a new study review shows that it is also good for your heart health, especially for Indians, who are more prone to heart disorders than their European counterparts. 

The review of over 1,500 studies published , suggests that daily inclusion of almonds as part of a healthy diet can reduce dyslipidemia, one of the most important risk factors for cardiovascular disease among Indians.

Dyslipidemia is a condition marked by high LDL-cholesterol and triglyceride levels and low HDL cholesterol levels. “Daily consumption of 45 grammes of almonds in any form (crushed, wholesome, or in snacks) can help reduce dyslipidemia,” said  the lead author of the study. 

“Typically, dietary strategies to reduce harmful LDL-cholesterol, such as decreasing saturated fat, also reduce beneficial HDL cholesterol, but that is not the case with almonds,” said the author.

The review also included a study conducted in India that showed the inclusion of almonds in daily diets contributed towards reduced abdominal fat which is known to be a major factor in metabolic syndrome and ischemic heart disease (IHD).

Cardiovascular diseases account for 28% of all deaths in India, more than any other cause. Due to their genetic make-up, Southeast Asians (especially Indians) have a higher risk of cardiovascular disease, characterised by elevated levels of harmful LDL cholesterol and triglycerides and lower levels of beneficial HDL cholesterol.

What causes heart disease
Lack of physical activity, poor dietary habits such as diets rich in sugar, salt and saturated fats are responsible for several conditions such as abdominal obesity and insulin resistance which are now more common among Indians. Coupled with these lifestyle factors and conditions, genetic propensity makes Indians much more prone to heart disease than their Caucasian counterparts, according to the review by researchers.

Numerous studies worldwide have shown that almonds have the potential to help improve blood cholesterol levels. The health benefits of almonds are thought to be due to their fat profile (predominantly mono- and poly-unsaturated fats i.e. good fats), antioxidant vitamin E, dietary fibre, and other important nutrients.

Other nuts to include in your diet
Here are 5 other nuts that you must include in your diet:
Cashew
Cashews are a rich source of Vitamins B6 and E. They can also be used to bring a rich texture and flavour to various dishes. Studies have also shown that people who regularly snack on them may face a lower risk of heart disease than people who don’t.

Walnuts
Eating walnuts along with other nuts like hazelnuts and almonds can help you reduce weight.  Walnuts are also loaded with vital Omega-3 fatty acids, dietary fibres, proteins, antioxidants, vitamins and minerals. This superfood also activates an area in your brain which decreases hunger. A study shows that half a cup of walnuts may help protect your digestive system by increasing the aount of probiotic bacteria in the gut and ward off risks of heart and brain disease as well as cancer. 

Pistachios
Research found that eating a handful of pistachios could cut the risk of coronary heart disease by nearly 30 % while also reducing the risk of cancer by 15 %. Another study found that pistachios could help fight colon cancer by detoxifying the body against cancer-causing elements. And if you sugar levels are high, eating pistachios could reduce vascular response to stress in type 2 diabetes as well.

Peanuts
Along with pistachios, peanuts can strengthen brainwave frequencies associated with cognition, healing, learning, memory and other key brain functions. A 2017 study showed that eating about three ounces of peanuts with a high-fat meal is good for your heart. And another study showed that eating peanuts while breastfeeding may protect newborns from developing allergies later in life.


Macadamia
These nuts should be part of a well-balanced diet. It is rich in selenium and zinc and boosts hair growth and reduces dandruff. It can also destroy fungus from the scalp.

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Breastfeeding mothers have reduced risk of blood pressure

Breastfeeding mothers, take note! New research suggests that women who breastfeed more children and for a longer duration were less likely to suffer from hypertension after they reach menopause.

According to the researchers, elevated blood pressure is the greatest single risk factor for disease and mortality.

“Our findings endorsed the current recommendations for breastfeeding for the benefit of maternal health in later lives,” said the lead author of the study.
 
Evidence from epidemiologic data has also shown the beneficial effects of breastfeeding on the health of infants and their mothers.

It has been well documented that long-term breastfeeding is associated with reduced children’s allergies, celiac disease, obesity and diabetes mellitus, the researchers said.

However, the effects of breastfeeding on maternal health have been little studied compared with the effects on the children.

Several studies have consistently found that absence of breastfeeding or premature discontinuation was associated with increased risks of diabetes mellitus, dyslipidemia, metabolic syndrome, coronary heart disease and cardiovascular diseases, the researchers mentioned. 

The researchers found that breastfeeding of more children and for longer duration were associated with lower risk of hypertension in postmenopausal women.

In particular, the highest quintile of number of children breastfed (five to 11) showed a 51 per cent lower risk of hypertension compared with the lowest quintile (zero to one).

The highest quintile of duration of breastfeeding (96 to 324 months) showed a 45 per cent lower risk of hypertension.

 The researchers, however, said that this link may prove to be less true in obese women.
 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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Weight-loss surgery may cut heart disease risk in teenagers

Bariatric surgery may minimise the risk of heart diseases in adolescents who went through the procedure, claimed new research. The findings showed that bariatric or weight-loss surgery performed during adolescence may provide unique benefits later in life by minimising the development and progression of impaired glucose metabolism, atherosclerosis, heart failure and stroke.

“This is the first large-scale analysis of predictors of change in cardiovascular disease risk factors among adolescents following bariatric surgery,” said a Professor. The study was conducted over 242 adolescents who were diagnosed with heart risk factors at the baseline.

The results found that prior to the bariatric surgery, 33 per cent of the participants had three or more defined cardiovascular disease risk factors. However, three years post-surgery, only 5 per cent of study participants had three or more risk factors; representing significant reduction in the overall likelihood of developing cardiovascular disease later in life.

“The study demonstrated early improvement and reduction of cardio-metabolic risk factors, offering compelling support for bariatric surgery in adolescents,” the Prof. added. Not only weight loss, the surgery also reduced dyslipidemia risk among teenagers — a condition marked by an abnormally increased level of cholesterol present in the blood, when compared to the older people.

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Scientists in Kochi develop natural remedy for obesity from seaweeds

Indian marine scientists have developed a "natural remedy" from seaweeds for treating obesity and dyslipidemia, a Government-controlled marine research institute said today.
 
The product--CadalminTM Antihypercholesterolemic extract (CadalminTM ACe)-- is the only one "made by 100 per cent natural marine bioactive ingredients from seaweeds as a natural remedy of obesity and dyslipidemia," according to Scientists at the Kochi headquartered Central Marine Fisheries Research Institute.

The product will be released by Governor P Sadhasivam during the inaugural function of the Platinum Jubilee celebration of CMFRI on Saturday here, the institute said in a release.

CMFRI scientists prepared the extract from seaweeds which are commonly available in Indian coastal waters and are natural bounty of the sea and are known for their extraordinary medicinal properties, it said.

Dr Kajal Chakraborty, Senior Scientist in Marine Biotechnology Division of CMFRI, who developed the product, said bioactive pharmacophore leads from seaweeds were used to prepare the nutraceutical product.

"CadalminTM Antihypercholesterolemic extract can be administered to regulate clinical indicators leading to dyslipidemia or obesity, total adipose tissue and visceral fat, triglycerides, cholesterol, both good and bad, known as HDL and LDL," Chakraborty said.

The product contains 100 per cent natural marine bioactive ingredients from selected seaweeds by a patented technology, and would be made available in 400 mg capsules, the scientist said.

"The nutraceutical does not have any side effects as established by detailed preclinical trials. CadalminTM Antihypercholesterolemic extract is the only product made by 100 per cent natural marine bioactive ingredients from seaweeds as a natural remedy of obesity and dyslipidemia, as far as our knowledge goes," Chakraborty added.

Dr P Vijayagopal, Head, Marine Biotechnology Division, said the active ingredients in the product would be packed in plant-based capsules to meet the dietary needs of the large vegetarian population in India and abroad. "CadalminTM Antihypercholesterolemic extract has a promising consumer appeal, and market potential especially for the large vegetarian population in India and abroad," he said. "...The product is being out-licensed to a pharmaceutical company," he said.

CadalminTM Antihypercholesterolemic extract is the fourth in the series of the nutraceutical products developed by the CMFRI. Two anti-arthritic and one anti-diabetic nutraceutical products are the other three products developed by the institute in the past.

All these technologies have been commercialized through pharmaceutical companies. Dr A Gopalakrishnan, Director of CMFRI, said the institute is in the process of developing more health products from the underutilized seaweeds.

"The CMFRI is also in the process of standardizing and promoting seaweed farming all along the Indian coasts as a livelihood option for the coastal communities. This is expected to compensate for the dip in income for the fishermen during lean seasons," Gopalakrishnan said.

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