Cocoa Protects Your Heart

Most of us spend long hours each day sitting—at our desks, in our cars, or on the couch at the end of the day. It's no secret that this is one of the most dangerous habits of the modern era, with potential harm to a range of vital body systems.

Prolonged sitting damages blood circulation, increases the risk of heart disease, obesity, and depression. Surprisingly, studies show that even physical fitness doesn't always compensate for this damage. 

 

Now for the good news: researchers from the University of Birmingham have found that a hot drink containing natural cocoa may prevent the damage to blood vessels caused by hours of continuous sitting. In other words, one cup of cocoa might protect your body more effectively than even physical exercise.

Strong Protection Even for People Who Don't Exercise 

The study, published in The Journal of Physiology, examined 40 young, healthy men between the ages of 18 and 34—some of whom exercised regularly and others who didn't at all. Each participant came to the laboratory for two sessions: in the first, they drank cocoa rich in flavanols, plant compounds with antioxidant properties found in natural cocoa powder, and in the second session, they drank regular cocoa containing little of this active ingredient.

The participants were then asked to sit without moving for two hours while researchers measured their blood vessel function using ultrasound. The findings showed unequivocally that while drinking regular cocoa led to a significant decline in blood vessel function in the arms and legs, drinking natural, flavanol-rich cocoa completely prevented this decline. Blood flow remained normal, even after two hours of sitting. 

 

Additionally, it's interesting to note that the participants' fitness level didn't change the outcome. Even men who exercised regularly experienced reduced blood flow when they drank regular cocoa and full protection when they drank the flavanol-rich beverage, just like the other subjects.

The Unique Compound That Protects the Heart  

The researchers explain that the flavanols in cocoa promote the production of a molecule called nitric oxide, which is responsible for dilating blood vessels and maintaining their flexibility. When we sit for long hours, blood flow slows down and nitric oxide levels drop, making it harder for blood vessels to expand and eventually damaging heart health.

Dr. Catarina Rendeiro, a nutrition scientist from the University of Birmingham who led the study, wrote in the article that "our body may be at rest when we're sitting, but our blood vessels are under constant stress. Therefore, finding simple ways to reduce this damage can help prevent cardiovascular disease." 

 

This study joins a series of findings from recent years demonstrating the benefits of natural flavanols—the same components found not only in cocoa but also in green tea, apples, grapes, and even red wine. These are compounds that improve blood vessel function, reduce blood pressure, and contribute to heart health. 

 

However, it's important to remember that this isn't justification for drinking sugar-laden chocolate milk or commercial cocoa with artificial ingredients. The researchers emphasize that the significant effect was measured only in natural cocoa drinks containing a high concentration of flavanols. To enjoy these benefits, look for a drink with at least 70% cocoa, or natural powder without sugar.

How Dangerous Is Prolonged Sitting, Really?  

According to data collected over the past decade, the average person spends more than six hours a day sitting. Studies have shown that after just two hours of inactivity, blood vessels in the legs begin to lose their flexibility. The even more concerning finding is that even people who exercise regularly suffer from this effect—meaning one evening workout doesn't necessarily cancel out the damage from an entire day spent sitting.

Researchers estimate that consuming flavanols before prolonged sitting can reduce these negative effects, especially when combined with simple habits like getting up every half hour, stretching your legs, or taking walking breaks. And of course, maintaining physical fitness at least at a basic level is still the most important tool for improving health across all metrics. 

 

 

 

Practical Tips for Implementing These Findings 

 

While the research is promising, experts recommend a multifaceted approach to combat the dangers of prolonged sitting: 

 

Choose Your Cocoa Wisely -   

Not all cocoa products are created equal. To get the protective benefits shown in the study: 

 

Opt for high-quality dark chocolate with at least 70% cocoa content 

 

 Use unsweetened natural cocoa powder when making hot drinks 

 

Avoid commercial hot chocolate mixes that are loaded with sugar and contain minimal actual cocoa 

 

 Check labels for flavanol content when available—some specialty brands now list this information 

Combine Cocoa with Movement 

The researchers stress that cocoa isn't a magic bullet that allows you to sit indefinitely without consequences. The best approach combines flavanol-rich foods with regular movement: 

 

Set hourly reminders to stand up and move around 

 

Take short walking breaks every 30-60 minutes 

 

Perform simple stretches at your desk 

 

Consider a standing desk or alternating between sitting and standing throughout the day 

 

Walk during phone calls when possible 

 

Other Flavanol-Rich Foods to Include 

 

Beyond cocoa, you can boost your flavanol intake through various foods:

 

Green tea - contains catechins, a type of flavanol 

 

Berries - especially blueberries and strawberries 

 

Apples - particularly with the skin on 

 

Red grapes - the source of flavanols in red wine 

 

Nuts - especially almonds and hazelnuts

The Bigger Picture: Sedentary Lifestyle Risks 

This research highlights a broader public health concern. The World Health Organization has identified physical inactivity as the fourth leading risk factor for global mortality. Beyond cardiovascular issues, prolonged sitting is associated with: 

 

Metabolic syndrome - including increased blood sugar and cholesterol levels 

 

Musculoskeletal problems - particularly back and neck pain 

 

Mental health issues - including increased risk of anxiety and depression 

 

Reduced life expectancy - even among those who exercise regularly 

 

A Simple Addition to Your Daily Routine 

What makes this research particularly exciting is its simplicity. Unlike many health interventions that require significant lifestyle changes, adding a cup of high-quality cocoa to your morning routine is relatively easy and enjoyable. 

 

The study's lead researcher emphasizes that this is especially relevant for office workers, students, drivers, and anyone else whose occupation requires long periods of sitting. A morning cup of flavanol-rich cocoa could provide protection throughout the workday, though the researchers are still investigating exactly how long the protective effects last.

Looking Forward while we wait for more research, there's little downside to incorporating natural, high-quality cocoa into your daily routine—especially if you spend significant time sitting. Just remember to choose products with high cocoa content and minimal added sugar, and don't let a cup of cocoa replace the fundamental need for regular movement throughout your day.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Cocoa a Novel Rx for Peripheral Artery Disease?

Cocoa, which is rich in flavanols, may improve walking performance in patients with peripheral artery disease (PAD), a pilot trial suggests.

Investigators randomly assigned 44 patients age 60 or above to receive a cocoa beverage or a placebo beverage. They found that, at the end of the study period, participants who drank the cocoa three times daily had significantly greater improvements in 6-minute walk distance compared with the group on placebo.

Moreover, those who drank the cocoa beverage showed improvement in perfusion to the legs and improvement in calf skeletal muscle characteristics, including improved function of the mitochondria, compared with their counterparts who drank the placebo beverage.

"Few therapies are available for improving walking performance in people with PAD," lead author Mary McGrae McDermott, MD, professor of medicine at Northwestern University Feinberg School of Medicine in Chicago, Illinois, said in a release.

"Our study showed both improved health in blood flow to the legs, improvements in 6-minute walk distance, and also improved calf skeletal muscle health in people who drank cocoa, compared to those who drank placebo," she told the heart.org | Medscape Cardiology.

The study was published online February 14 in Circulation Research.

Therapeutic Properties
Cocoa flavanols, including epicatechin, that are present in dark chocolate "have therapeutic properties that may improve walking performance in people with PAD," the authors write. In particular, cocoa may increase limb perfusion and improve skeletal muscle mitochondrial activity and muscle regeneration.

In animal studies and some preliminary studies of human beings, cocoa flavanols were shown to improve blood flow and muscle health, McDermott said.

"Since people with PAD have difficulty walking due to blood flow problems, we thought this particular therapy may be particularly beneficial for people with PAD," she added.

To investigate the question, the researchers randomly assigned 44 patients with PAD (mean age: 72.3 years [± 7.1], mean ankle brachial index 0.66 [± 0.15]) to drink milk or water mixed with the contents of a powder packet containing either flavanol-rich cocoa (15 g of cocoa and 75 mg of epicatechin; n = 23) or placebo (n = 21) three times daily for a 6-month period.

The researchers measured walking performance using the 6-minute walking test at the beginning of the study and at 6 months, at which point the test was administered twice: 2.5 hours after drinking the beverage, and then 24 hours later, with improvement on the both tests considered to be the primary outcomes.

Additionally, patients underwent a treadmill walking test, MRI to measure blood flow to the legs, and a calf muscle biopsy to assess muscular health.

Calorie Concerns

At 6-month follow-up, after adjusting for confounding variables including smoking, race, and body mass index (BMI), the researchers found that, compared with placebo, the cocoa improved 6-minute walk distance by 42.6 meters (90% confidence interval [CI]: +22.2, +∞, P = .005) at 2.5 hours after the final study beverage and by 18 meters (90% CI: 1.7, +∞, P = .12) at 24 hours after the study beverage.

Drinking the cocoa beverage was associated with other improvements compared with the placebo.

    Improved mitochondrial cytochrome c oxidase activity in calf muscles, as demonstrated by biopsy (P = .013)

    Improved calf muscle perfusion, as demonstrated by cardiovascular MRI (P = .098)

    Increased capillary density (P = .014)

    Reduced central nuclei (P = .024)

There were no statistically significant differences in treadmill walking time or brachial artery flow-mediated dilation between consumers of cocoa vs those who drank placebo.

"Cocoa flavanols are readily available and accessible and safe, so it would be reasonable to recommend cocoa flavanols for people with PAD," McDermott commented.

However, she added several caveats.

The cocoa used in the study was dark cocoa powder, containing >85% cacao, rather than milk chocolate or chocolate with lower cacao content.

"A lot of chocolate that is available over the counter is alkalized, which improves taste and palatability but removes the beneficial cocoa flavanols that have therapeutic effects; moreover, lots of cocoa comes with calories, sugar, and fat, so weight gain is a potential concern from consuming chocolate," she said.

Prescribe More Chocolate?

Commenting on the study for theheart.org | Medscape Cardiology, Eduardo Ramacciotti, MD, PhD, head of vascular surgery at Hospital e Maternidade Dr Christovao da Gama in São Paulo, Brazil, called it "an interesting paper."

Ramacciotti, who was not involved with the study, said that "despite the fact that it is a small phase 2 study, it shows improvements in walking distance for patients with PAD that took cocoa vs placebo."

He noted that only "a few medications" are available to treat PAD and that "we expect to have zero side effects with cocoa, which is good."

Most patients with this condition "usually are taking medications for different conditions and cocoa is unlikely to interact with them," he suggested.

"Larger trials are warranted to confirm the benefit of cocoa to improve walking distance in intermittent claudication patients with PAD," Ramacciotti said.

Also commenting on the study for theheart.org | Medscape Cardiology, William R. Hiatt, MD, professor of medicine, division of cardiology, University of Colorado School of Medicine in Aurora, said that, "while potentially interesting, I think it is too early to determine if cocoa is clinically effective to treat claudication."

Hiatt, who was not involved with the study, agreed that "independent confirmation of the results from this trial" is necessary.

In an accompanying editorial, Reiko Matsui, MD, and Naomi Hamburg, MD, both of the Whitaker Cardiovascular Institute, Boston University School of Medicine, Massachusetts, write that "taken together, the pilot study by McDermott and colleagues provides compelling preliminary evidence to support a potential benefit of epicatechin-rich cocoa on walking ability along with protection from worsening of calf muscle perfusion, skeletal muscle injury, and mitochondrial dysfunction."

They add that, although more research is necessary to confirm the findings, "someday we may be able to prescribe eating more chocolate to our patients with PAD."

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Onions and Garlic: 2 Vegetables That Can Help Prevent Cancer

We have written time and again about types of foods one should avoid to prevent cancer, with processed foods and red meat, alcohol, and even fruit juices being among the worst offenders. But are there any specific food recommendations for those who want to prevent cancer beyond the usual tips like “eat more fiber” or “eat more fruit and vegetables”? Tomatoes are one possible addition, but there’s a catch, so kindly read my next post . Other recommendations, those we’ll focus on in this article, are onions and garlic, that have been time and time again associated with cancer-fighting properties.

More specifically, these pungent veggies have been shown to prevent breast cancer and colorectal cancer, as well as prostate and stomach cancer. The strongest and latest evidence is in relation to colorectal and breast cancer. At the beginning of 2019, one study  has shown that the two vegetables seemed to contribute to the prevention of colorectal cancer, one of the top five most widespread cancers.

The researchers concluded that the more onions and garlic you eat, the better the protective effects. The authors matched 833 participants with colorectal cancer with an equal number of control subjects matched by age, sex, and area of residence, and found a 79% decrease in colorectal cancer recurrence in the group of subjects who ate the most onions and garlic.

A more recent article researching breast cancer in women in Puerto Rico also found that high onion and garlic consumption seems to lower one’s risk of breast cancer. Similarly to the Chinese study, the Puerto Rican research matched 314 women aged 30-79 with a history of breast cancer between 2008 and 2014 demographically to an equal number of control subjects.

The study reported a 67% lower breast cancer risk in the group of participants who had the highest sofrito intake, which is a popular Puerto Rican condiment consisting predominantly of onions and garlic.

Understandably, this last study had some limitations, as the authors point out themselves, "Although the recipe for sofrito varies to some extent, other ingredients, such as bell peppers, tomatoes, cilantro, and black pepper are usually added. Since we did not adjust our models for these ingredients, we cannot be sure that our results were due to the sole effect of onions and garlic."

Still, the cancer hindering effects of onions and garlic are becoming increasingly robust, and scientists may have even discovered why. The compounds associated with cancer-fighting properties of onions and garlic, also known as allium vegetables in medical terminology, are flavanols and organosulfur compounds. These two groups of chemicals naturally occurring in onions, garlic, spring onions, and leeks have been found both epidemiologically and in a lab setting to hinder the development of several types of cancer cells, and so consuming these vegetables in high quantities is beneficial.

Needless to say, the consumption of healthy foods like these and others alone will not prevent cancer by its own, you also need to avoid high-risk foods, as well as stay active and stress-free, not to mention undergo preventative medical examinations on a regular basis.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Three foods that can help you lose belly fat fast

By the end of the festive season, most of us feel bloated, due to partying, drinking. Luckily few of these foods, help to burn the belly fat quickly.According to a nutritionist incorporating three foods into your diet can help detox the body.The benefits to cleansing after the festive period are endless. Not only will it work to fight off the sluggish feeling, it could also make your diet more likely to succeed.

Here are the common ingredients that will help you beat the bloat and reduce belly fat-
Green tea

Health experts have been encouraging dieters to drink green tea for years. 
This is because it contains a molecule called EGCG, known for its detoxifying properties. 
Green tea’s polyphenols help to speed the metabolism and boost fat-burning during exercising.
As the drink is high in caffeine, you shouldn’t consume more than a few cups a day.

The nutritionist said: “If I had to choose one of those famous super ingredients, that would be the humble green tea.
“A cup is easy to prepare, costs next to nothing and provides you with a whooping 7% active molecules (EGCG), the most of any other drink or food.”

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
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Cocoa
Yes, you read that right – chocolate does actually have some health benefits.
Cocoa that is high in flavanols, or plant chemicals, is good for the heart and brain.
According to research, it can ward of diseases and help to cut cholesterol.

It’s also believed that consuming the sweet treat aids serotonin production in the brain.
This feel-good chemical helps to regulate the mood and suppress your appetite.
To reap the benefits, it’s best to consume dark chocolate that contains a high percentage of cocoa.
These products tend to be lower in calories than the sugar-filled options that you may typically be drawn to.

Turmeric
Turmeric has been one of the top health trends of 2017 – and many have even added the ingredient into one of their menu items.
The spice contains curcumin, a powerful antioxidant.
Research reveals that the component triggers the production of bile.

This substance helps to rejuvenate the liver and eliminate toxins.
There are several ways to work turmeric into your everyday diet. You can take it in capsules, sprinkle it onto your food for flavour or add it to hot drinks.

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