Red meat may increase levels of chemical linked with heart disease

New research has found that eating a diet high in red meat could increase levels of trimethylamine N-oxide (TMAO), a chemical generated in the gut and linked to a higher risk of heart disease.

Carried out by researchers at Cleveland Clinic and the National Heart, Lung, and Blood Institute (NHLBI), the small-scale study looked at 113 healthy men and women to see whether different sources of dietary protein -- red meat, white meat, or non-meat sources -- had different effects on TMAO production. 

Participants followed each of the three diets for one month, with the red meat diet including roughly the equivalent of about 8 ounces of steak daily, or two quarter-pound beef patties, daily. The findings, showed that participants who ate a diet rich in red meat had triple the TMAO levels of those who eat a diet rich in either white meat or mostly plant-based proteins.

However, the good news is that the effect was reversible, with the researchers finding that removing red meat from the diet and switching to either a white meat or non-meat diet for another month significantly lowered the TMAO levels.

TMAO is formed by gut bacteria during digestion and comes partly from nutrients that which are found in red meat.

Although the high level of saturated fat in red meat is known to contribute to heart disease, which is the leading cause of death in the United States, a number of new studies now suggest that TMAO may also increase the risk of the condition. 
 
"This study shows for the first time what a dramatic effect changing your diet has on levels of TMAO, which is increasingly linked to heart disease," said senior author. "It suggests that you can lower your heart disease risk by lowering TMAO."
 
"These findings reinforce current dietary recommendations that encourage all ages to follow a heart-healthy eating plan that limits red meat," added study author. "This means eating a variety of foods, including more vegetables, fruits, whole grains, low-fat dairy foods, and plant-based protein sources such as beans and peas."

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Traditional Indian diet dramatically cuts Alzheimer's risk

While consumption of meat, sweets, and high-fat dairy products that characterise a Western diet significantly increases the risk of Alzheimer's disease, traditional Indian diet is associated with reduced risk of the most common form of dementia, says a study.

"Although the traditional Mediterranean diet is associated with about half the risk for Alzheimer's disease of the Western diet, the traditional diets of countries such as India, Japan, and Nigeria, with very low meat consumption, are associated with an additional 50 per cent reduction in risk of Alzheimer's disease," said study author William B Grant from Sunlight, Nutrition and Health Research Center in San Francisco, California. 

Fruits, vegetables, grains, low-fat dairy products, legumes, and fish are associated with reduced risk of Alzheimer's disease, the study said.

To determine dietary risk factors for Alzheimer's disease, the researcher reviewed journal literature.

Besides, an ecological study was also conducted using Alzheimer's disease prevalence data from 10 countries including India along with dietary supply data 5, 10, and 15 years before the prevalence data. 

The other countries from which data was taken include Brazil, Chile, Cuba, Egypt, Mongolia, Nigeria, Republic of Korea, Sri Lanka and the US.

Dietary supply of meat or animal products (minus milk) five years before Alzheimer's disease prevalence had the highest correlations with Alzheimer's disease prevalence in this study published in the Journal of the American College of Nutrition.

The study discussed the specific risk each country and region faces for developing Alzheimer's disease based on their associated dietary habits.

Residents of the US seem to be at particular risk, with each person having about a four per cent chance of developing Alzheimer's disease, likely due in part to the Western dietary pattern, which tends to include a large amount of meat consumption. 

"Reducing meat consumption could significantly reduce the risk of Alzheimer's disease as well as of several cancers, diabetes mellitus Type-2, stroke, and, likely, chronic kidney disease," Grant noted.

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Diet that tackles high blood pressure can also fight gout

Eating fruit, vegetables and low-fat dairy could be successful in helping gout sufferers, according to a new report yesterday.

For the latest research indicates that a healthy diet can effectively lower blood levels of uric acid, a known trigger of gout. 

The findings are published in Arthritis & Rheumatology, a journal of the American College of Rheumatology.

Elevated uric acid in the blood plays a key role in gout, an extremely painful form of arthritis that results in profound disability and healthcare expenses. 

Diet has long been identified as an important determinant of blood uric acid levels, but there is virtually no clinical trial evidence to inform food choice by physicians and patients.

Stephen Juraschek, MD, PhD, of the Johns Hopkins University School of Medicine, and his colleagues looked at the potential of the Dietary Approaches To Stop Hypertension (DASH) diet, a diet with well-established benefits for lowering blood pressure, for lowering uric acid. 

The DASH diet emphasizes fruits, vegetables, and low-fat dairy foods and reduced consumption of saturated fat, total fat, and cholesterol. 

It also contains whole grains, lean meats, fish, nuts, and beans.

The investigators assessed a randomized, crossover feeding trial in 103 adults with pre- or stage 1 hypertension. 

Participants were randomly assigned to receive either the DASH diet or a control diet (typical of the average American diet) and were further fed low, medium, and high sodium levels for 30 days, each in random order.

The DASH diet lowered uric acid on average by 0.35 mg/dL. In individuals with uric acid levels >7 mg/dL however, which is common among patients with gout, the DASH diet lowered uric acid by >1 mg/dL. 

While the researchers hypothesized that reducing sodium intake would lower uric acid levels, they found that the opposite was true: higher sodium intake (which was about equal to the average sodium consumed in a typical American diet) decreased uric acid levels compared with low sodium intake. 

The mechanism by which increased sodium intake decreases uric acid is unclear.

The findings suggest that the DASH diet may represent an effective, non-pharmacologic approach to prevent flares in patients with gout. 

'Physicians may now confidently recommend the DASH diet to patients with gout in order to lower uric acid levels,' said Dr. Juraschek. 

'Our findings also show how sodium, or salt, can alter uric acid levels, which provides important insights in further understanding dietary triggers of gout flares.'

The research was supported by cooperative agreements and grants from the National Heart, Lung, and Blood Institute and by the General Clinical Research Center Program of the National Center for Research Resources. 

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What to Eat and What to Avoid for Gout

Drink More Water

Changing your diet may help you manage chronic gout and help symptoms such as joint pain. Start by drinking more water, because dehydration might trigger gout attacks. One study showed that men who drank five to eight glasses of water in a 24-hour period had a 40% lower risk of gout attacks. But avoid sugary sodas, which may raise your risk.

Find a Diet That Works for You

Being overweight raises your risk of gout. So eat a balanced diet and lose excess weight -- it can help your symptoms. Talk with your doctor about making diet changes. You may find that you can eat some foods without having a gout attack. Other foods may cause your body to react or may make your gout worse, though.

Avoid Flare-Up Foods

Weight loss is the most effective way to manage gout, but you also may benefit from eating a low-purine diet. Purines are found naturally in many foods. Your body breaks them down into uric acid. Too much uric acid in your blood causes gout. Some foods, like organ meats, sardines, and anchovies, are high in purines and can cause flare-ups. The good news is that many healthy options, like beans, lentils, and asparagus, have fewer purines. Talk to your doctor about what you can safely eat.

Eat Plenty of Fruits

Fruits provide good, fiber-filled carbohydrates and other nutrients that can help you maintain a balanced diet and healthy weight. Plus, they tend to have very few purines. Fruits high in vitamin C, like tangerines and oranges, may help prevent gout attacks. Some research shows that cherries or cherry juice can offer relief from gout. Ask your doctor if you should add cherries to your diet.

Choose the Right Carbs

If you follow diets that are low-carb or high in protein or fat, you may get too many purines. Processed carbohydrates like white bread and white-flour pasta have very few purines -- but they can lead to weight gain. Instead, focus on healthy carbs with high fiber such as oats, sweet potatoes, beans, and vegetables.

Essential Fats

Eat more foods rich in essential fatty acids, including cold-water fish like tuna and salmon, flaxseed and other seeds, and nuts. Fatty acids may help lower inflammation. Use a fatty acid-rich oil, such as olive oil, for cooking and for dressing salads. And try to cut back on, or get rid of, any trans fats in your diet.

Limit Your Alcohol

Alcohol may raise your risk of a gout attack -- especially if you have more than one drink a day -- because it's high in purines. Beer appears to be worse than other alcoholic drinks because it contains yeast. Moderate wine drinking doesn't appear to raise your risk, though.

Use Caffeine With Caution

Moderate coffee drinking is thought to be OK for people with gout. And in some people who drink coffee regularly, drinking four or more cups a day may even lower the risk of gout attacks. But caffeinated drinks may raise uric acid levels in some people who drink them just occasionally. Talk to your doctor about whether  caffeine might be causing your gout attacks.

Eat Less Meat

Eat limited amounts of chicken, pork, or lean beef -- at most, one serving a day. Those types of meat have fewer purines than organ meats like liver and sweetbreads. Other meat products like gravies and meat-based broths are also high in purines.

Enjoy Low-fat Dairy

Dairy products were once off-limits to people with gout, because they're made from animal proteins. But they're actually low in purines -- and dairy purines don't seem to cause gout. Low-fat milk and low-fat dairy may even lower your risk of gout by more than 40%. During a gout attack, low-fat dairy products may help you get rid of extra uric acid through your urine.

You Can't Eliminate Purines

You don’t need to limit all purines. A few foods that are high in purines don't trigger gout. One study found that peas, beans, mushrooms, cauliflower, spinach, and chicken -- formerly considered foods to avoid -- may not be linked to gout attacks.

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








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