Eating a diet full of fruit and vegetables is good for supporting a healthy heart (5.)

There are many ways in which we can protect our heart, and bodykind‘s Nutritionists have often written about these. Back in March, Ani Richardson wrote about the benefits of eating a diet full of fruit and vegetables and the benefits of Pecans in relation to heart disease. Nadia Mason wrote about how a daily nutritious smoothie may reduce the risk of diabetes and heart disease in August and in September wrote about Turmeric and Cinnamon being excellent spices for a healthy heart. There is continuous research conducted on heart health and it’s more important than ever to take actions to protect it.

In January this year, the BHF released some statistics (1.) that show heart attack death rates dropped dramatically in the early years of the new millennium, falling by more than half. The research, funded by the British Heart Foundation (which is important to note), showed an average of 5% drop in heart attacks each year from 2002 through to 2010. Whilst these figures are impressive, there are still over 30,000 people who have a cardiac arrest outside of hospital each year – many of who die before medical help arrives. That is why is it so important to prevent a heart attack in the first place – as they say; “prevention is better than cure”.

There are many nutrients that can benefit heart health and an overall balanced and wholefood-based diet full of fruits and vegetables are essential for this. One study (2.) published by the American Journal of Clinical Nutrition in 2011, found that there was a large reduction in coronary heart disease risk in men and women that had a diet rich in green leafy vegetables (such as spinach and kale) as well as olive oil (often associated with the Mediterranean lifestyle).

More specifically, one of the main nutrients which you can include in both your diet and in supplement form for heart health are omega 3 fatty acids. These essential fatty acids are generating a large amount of popularity for their multitude of beneficial health effects. They are found in oily fish such as mackerel, salmon, herring and sardines as well as in flaxseeds, walnuts and soya beans. If you don’t eat fish on a regular basis you may want to consider a fish oil supplement (or flaxseed if you cannot eat fish) in oil or capsule form . One recent study (3.) published in the Annals of Internal Medicine in 2011, investigated circulating Long-Chain Omega-3 Fatty Acids and the incidence of coronary heart disease in 2,735 older adults between 1992 and 2006. The researchers found that the total level of fatty acids circulating in the blood systems of these patients was associated with lower levels of coronary heart disease.

Another study (4.), also in 2011, looked into the possibility that early menarche (a risk factor for developing cardio-metabolic diseases) could be related to vitamin D deficiency in early age. After investigating the plasma vitamin D concentrations for 242 females for an average of 30 months, they found that early menarche was indeed twice as likely in vitamin D deficient females as those that were not vitamin D deficient. The authors concluded that Vitamin D deficiency is associated with earlier menarche and therefore the possibility of increased risk of developing cardio-metabolic diseases. Vitamin D is found in oily fish (again), cod liver oil, eggs and dairy products as well as in supplement forms.

As well as these nutrients, B vitamins (more specifically folic acid, B6 and B12) which are found in whole grains, meat and eggs, help to keep our arteries healthy. Vitamins E and C can also keep our heart healthy and antioxidants and bioflavonoids found in a variety of fruit and vegetables are also a great addition to any diet or supplement regime to reduce the level of free radicals in the body that can harm the heart.

Exercise is also must, even if it’s just a brisk walk around the office car park on your lunch break to get the blood circulating. Aiming for 30 minutes 3-5 times per week is the ideal. Perhaps try walking to the shop instead of driving or take the steps instead of the lift. Why not consider getting a group of friends together and organising a walking or bike-riding club? The possibilities are endless with exercise and it doesn’t have to mean slogging away on the treadmill for hours in the gym!

Written by Katie Guest and Lauren Foster

References

(1.) BHF

(2.) Benedetta, B., Masala, G., Saieva, C. et al (2011) Fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study. American Journal of Clinical Nutrition, Vol. 93, no. 2, 275-283.

(3.) Mozaffarian, D., Lemaitre, R.N., King, I.B., Song, X., Spiegelman, D., Sacks, F.M., Rimm, E.B. & Siscovick, D.S. (2011) Circulating Long-Chain ω-3 Fatty Acids and Incidence of Congestive Heart Failure in Older Adults: The Cardiovascular Health Study. A Cohort Study. Annals of Internal Medicine, 155: 160-170.

(4.) Villamor, E., Marin, C., Mora-Plazas, M. & Baylin, A. (2011) Vitamin D deficiency and age at menarche: a prospective study. American Journal of Clinical Nutrition, Vol. 94, no. 4, 1020-1025.

(5.) Image courtesy of Grant Cochrane

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Current research has found that coconut oil can be extremely beneficial to health. (8)

Additionally, another study (2) comments on previous research reporting on the many health benefits of coconut oil. These include preventing illnesses and diseases, such as reducing the risk of heart disease, aiding digestion and helping to keep skin elastic and silky, keeping wrinkles at bay.  This can be attributed to its numerous nutrient contents including being rich in medium chain fatty acids, such as lauric acid which has shown to inhibit harmful elements (pathogens) within the body which can help to slow the effects of ageing (3).  This study (3) also found that virgin coconut oil had greater antioxidant activity than the refined oil and another study (4) suggested that coconut oil intake is associated with beneficial lipid profiles which promotes healthy cholesterol levels due to its high density lipoprotein content.  An all round health booster!

Also, you may have seen the recent article in the Daily Mail (5) that reports on the use of coconut oil by supermodel Miranda Kerr (wife of actor Orlando Bloom), where she is quoted as saying that she credited her glowing clear skin and shiny hair to the oil.  One study (6) also reported on the oils beneficial effects to the skin saying that it had shown to have antimicrobial effects on fungi and viruses which can inhabit atopic dermatitis.  In this study, published in 2008 by the American Contact Dermatitis Society, patients topically treated with virgin coconut oil (by rubbing the oil into their skin) reported significantly reduced scores for dryness and related conditions.  Therefore you may find some relief from rubbing this oil into your dry spots on your elbows, knees and ankles or even see if this helps with sunburn or any other problem skin areas.

Also, another study (7) identified the superior effects of coconut oil when applied (topically) to hair before conditioning compared to mineral oil and other vegetable oils such as sunflower oil. They reported protective effects to both undamaged and chemically treated hair.  They attributed this effect to the ability of coconut oil to access the hair cuticle and lubricate it, which reduces water retention and swelling.  You may also find that coconut oil can help with split ends.

So as well as being a healthy oil when consumed on salads, used as a cooking oil or even a spoonful in your green tea just like Miranda Kerr, you can also benefit from using this oil topically on skin and hair.

P.S.  A top tip may be to rub some into your shoes to soften them which may prevent any irritation they may cause you, as well as making your feet smell like coconuts!

Written by Lauren Foster

References

(1) DebMandal, M. & Mandal, S. (2011) Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention. Asian Pacific Journal of Tropical Medicine, 241-247.

 (2) Arenillo, S.A (2008) Yield and Quality of Virgin Coconut Oil Using Varieties of Coconuts. Liceo Journal of Higher Education Research, Vol. 5, No. 2, 190-198.

 (3) Marina, A.M., Che Man, Y.B. & Amin, I.(2009) Virgin coconut oil: emerging functional food oil. Trends in Food Science & Technology, 20, 481-487.

 (4) Feranil, A.B., Duazo, P.L., Kuzawa, C.W., Adair, L.S. (2011) Coconut oil is associated with a beneficial lipid profile in pre-menopausal women in the Philippines. Asian Pacific Journal of Clinical Nutrition, 20, (2):190-195.

 (5) Daily Mail (2011) Victoria’s Secret? Coconut oil… Sales boom as model Miranda Kerr reveals daily dose of ‘healthy fat’ is key to her beauty. Mail Online. (Online):   (Accessed 5/9/2011).

 (6) Verallo-Rowell, V.M., Dillague, K.M., Syah-Tjundawan, B.S. (2008) Novel Antibacterial and Emollient Effects of Coconut and Virgin Olive Oils: Methods, Dermatitis, 19(6):308-15.

 (7) Rele, A.S. & Mohile, R.B. (2003) Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. Journal of Cosmetic Science, 54(2):175-92.

(8) Image courtesy of pixomar.

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A Healthy Diet and Weight Management can help in the fight against cancer (4)

The results are interesting because, as noted in the study, few previous research papers have evaluated the combined impact of following recommended lifestyle behaviours on cancer, CVD (cardiovascular disease/heart disease) and all-cause mortality, and most have included tobacco avoidance.  This new study was conducted in non-smoking individuals. 
 
The study(1) included over 100,000 non-smoking men and women who were part of the Cancer Prevention Study (CPS)-II Nutrition Cohort, they completed specialised diet and lifestyle questionnaires in 1992 and 1993.  Each person was given a score between 0 and 8 points which was calculated to show how strongly they adhered to the cancer prevention guidelines on body mass index, physical activity, diet and alcohol consumption.   8 points was the top score and represented optimal adherence.  The men and women were then followed for 14 years.  Over this time 10,369 men and 6,613 women died.   After analysing the results the researchers found that death from all causes was lower for men and women who had high scores (of 7 or 8 ) when compared to those with low scores (of 0, 1 or 2).  Death from cardiovascular disease and cancer was also higher in those individuals with low scores compared to those with high scores.  Specifically, after 14 years, men and women with high compliance scores (7, 8 ) had a 42% lower risk of death compared to those with low scores (0-2). Risk of cardiovascular disease death were 48% lower among men and 58% lower among women, while the risk of cancer death was 30% lower in men and 24% lower in women (1,2). 
 
The research only shows association between following cancer prevention guidelines and risk of death from various causes and further research would be needed before any firm conclusions could be drawn but the results are interesting and significant especially since they show that these guidelines are useful and go beyond tobacco avoidance.
 
Previously I have mentioned the World Cancer Research Fund a charity committed to cancer prevention. They have a variety of different cancer prevention recommendations which you can read about on their website.  Some of these recommendations include:

Exercise & being as lean as possible without being underweight are two of the WCRF recommendations for cancer prevention (5)

*Be as lean as possible without becoming underweight
*Be physically active for at least 30 minutes every day.
*Limit consumption of energy-dense foods (foods high in fats and/or added sugars and/or low in fibre) and avoid sugary drinks.
*Eat more of a variety of vegetables, fruits, wholegrains, and pulses such as beans.
*Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
*If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
*Limit consumption of salty foods and foods processed with salt (sodium).
 
These cancer prevention recommendations are based on an expert report (3) published in 2007, which looked at thousands of published research studies. A balanced diet based on unprocessed meats and fish, unrefined/unprocessed carbohydrates and rich in vegetables and fruits is a good starting point for anyone wanting to eat healthfully.
 
(1) McCullough ML et al.  2011.  Following cancer prevention guidelines reduces risk of cancer, cardiovascular disease and all-cause mortality. Cancer Epidemiol Biomarkers Prev.  Apr 5. [Epub ahead of print]
(2)Press Release.  American Cancer Society (2011, May 3). Following cancer prevention guidelines lowers risk of death from cancer, heart disease, all causes. ScienceDaily. Retrieved May 4, 2011, from http://www.sciencedaily.com¬ /releases/2011/04/110414131654.htm
(3) WCRF/AICR. 2007. Food, nutrition, physical activity, and the prevention of cancer: a global perspective. Washington DC: AICR, 2007.
(4) Image courtesy of zirconicusso
(5) Image courtesy of Ambro

Written by Ani Richardson

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High intake of omega 3 fatty acids may help to support heart health

These Yup’ik Eskimos have a traditional diet which include large volumes of oily fish.  They also have a prevalence of overweight and obesity which is actually similar to that of the general U.S population.  This meant that the researchers could study whether the long chain omega 3 fats could change the association between obesity and chronic disease risk.

The study involved 330 Yup’ik Eskimos living in the Yukon Kuskokwim Delta region of southwest Alaska.  70% of these individuals were overweight or obese.  The study participants provided blood samples as well as health information.  Diet was assessed by asking participants what they ate in the past 24 hours.  Individuals were also asked to keep a detailed food log for three consecutive days. Height, weight, percent body fat, blood pressure and physical activity were also measured.

The Results showed that in those participants who were overweight/obese and with the lowest blood levels of the long chain omega 3 fatty acids DHA and EPA had strongly increased blood triglyceride (blood fat) levels and C-reactive protein, or CRP (a measure of overall body inflammation). Elevated levels of triglycerides and CRP are known to increase the risk of heart disease and, possibly, diabetes.  The overweight/obese participants who had high levels of the long chain omega 3 fatty acids in their blood did not have high blood triglyceride or CRP levels.

In a press release Dr Alan Kristal, a senior author, said (2) “These results mimic those found in populations living in the Lower 48 who have similarly low blood levels of EPA and DHA,” “However, the new finding was that obesity did not increase these risk factors among study participants with high blood levels of omega-3 fats,”   Another senior author, Zeina Makhoul, said (2) “Interestingly, we found that obese persons with high blood levels of omega-3 fats had triglyceride and CRP concentrations that did not differ from those of normal-weight persons,” “It appeared that high intakes of omega-3-rich seafood protected Yup’ik Eskios from some of the harmful effects of obesity.”

These findings are incredibly interesting.  It is also known that while Yup’ik Eskimos have overweight/obesity levels similar to those in the U.S. overall, their prevalence of type 2 diabetes is significantly lower – 3.3% versus 7.7%.  Zeina Makhoul said (2) “While genetic, lifestyle and dietary factors may account for this difference,”"it is reasonable to ask, based on our findings, whether the lower prevalence of diabetes in this population might be attributed, at least in part, to their high consumption of omega-3-rich fish.”

Increasing your intake of fatty fish via diet or supplementation is beneficial to health

The authors of this study (1) concluded that in this population of Eskimos high blood levels of EPA and DHA are association with lowered blood fat levels and lowered systemic inflammation among overweight and obese individuals.  They also say their results might help to inform new recommendations for long chain omega 3 fatty acid intakes for the reduction of obesity-related disease risk.

Oily fish can make a significant positive contribution to health.  Eating oily fish at least twice a week is a good way to ensure good omega 3 levels in the body.  If you do not regularly eat oily fish you might want to consider speaking to your medical doctor about the option of taking omega 3 supplements.  In the press release one of the study authors said “There are good reasons to increase intake of fatty fish, such as the well-established association of fish intake with reduced heart disease risk,” “But we have learned from many other studies that nutritional supplementation at very high doses is more often harmful than helpful.”  Before making public health recommendations, the researchers said that randomized clinical trials are needed to test whether increasing omega-3 fat intake significantly reduces the effects of obesity on inflammation and blood triglycerides (2).  “If the results of such a trial were positive, it would strongly suggest that omega-3 fats could help prevent obesity-related diseases such as heart disease and diabetes,”

(1) Makhoul Z et al.  2011.  Associations of obesity with triglycerides and C-reactive protein are attenuated in adults with high red blood cell eicosapentaenoic and docosahexaenoic acids. European Journal of Clinical Nutrition.  In Press.  DOI: 10.1038/ejcn.2011.39

(2)Press Release.  Fred Hutchinson Cancer Research Center (2011, March 24). Eskimo study suggests high consumption of omega-3s in fish-rich diet reduces obesity-related disease risk. ScienceDaily. Retrieved March 25, 2011, from http://www.sciencedaily.com­ /releases/2011/03/110324153712.htm

Written by Ani Richardson

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The study was small, involving 16 men and women aged between 23 and 44.  Paticipants were given a sequence of 3 test meals composed of – whole pecans, pecans blended with water, or a control meal of equivalent nutrient composition.  The pecan meals contained about 75g of the nut.  Blood and urine samples were taken before and up to 24 hours after eating the nuts.  The samples were analysed to check for levels of vitamin E tocopherols, ‘oxygen radical absorbance capacity’ (ORAC) – a scientific method for measuring antioxidant power in the blood and oxidised LDL cholesterol (‘bad’ cholesterol) levels.

The researchers found (1) that levels of gamma-tocopherols (vitamin E) in the body doubled after eight hours when eating both pecan-containing meals, and antioxidant, ORAC, capabilities increased 10-12 % two hours after the meals.  It was also found that 3 hours after eating the whole-pecan meal, oxidized LDL cholesterol decreased by 30%, 33% after 3 hours, and 26% after 8 hours.  There was also a favourable effect on blood triglyceride (blood fat) levels.  The authors of the study conclude that : (1) “These results show that bioactive constituent of pecans are absorbable and contribute to postprandial [after eating] antioxidant defences”.

These results are important, high oxidized LDL cholesterol levels may further contribute to inflammation in the arteries and place people at greater risk of cardiovascular problems.  Ella Haddad, lead author of the study said in a press release (2) “Our tests show that eating pecans increases the amount of healthy antioxidants in the body,” “This protective effect is important in helping to prevent development of various diseases such as cancer and heart disease.” “This study is another piece of evidence that pecans are a healthy food,”  ”Previous research has shown that pecans contain antioxidant factors. Our study shows these antioxidants are indeed absorbed in the body and provide a protective effect against diseases.”

Nuts are often shunned by people as they are perceived to be a high fat food.  As I have previously written, these foods are a rich source of nutrition and may also help to control appetite and improve cholesterol levels.

(1)Hudthagosol C et al.  2010.  Pecans Acutely Increase Plasma Postprandial Antioxidant Capacity and Catechins and Decrease LDL Oxidation in Humans.  Journal of Nutrition.  141 (1): 56

(2)Press Release. Loma Linda University Adventist Health Sciences Center (2011, February 24). Antioxidants in pecans may contribute to heart health and disease prevention. ScienceDaily. Retrieved February 25, 2011, from http://www.sciencedaily.com­ /releases/2011/02/110224145607.htm

Written by Ani Kowal

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The researchers involved in the study (1) examined dietary fibre intake in relation to total mortality and death from specific causes in a large group of individuals.  Data was analysed from 219,123 men and 168,999 women.  Study participants completed a detailed food frequency questionnaire at the start of the study in 1995 and 1996.  Over a period of around 9 years follow up, causes of death were determined by using records and registries.  Fibre intake in the group of individuals ranged from around 13g – 29g per day for men and 11g – 26g per day for women.  Over the course of the study, 20,126 men and 11,330 women died.

When the researchers analysed the data they found that fibre intake was associated with a significantly lowered risk of total death in both men and women (1): the one-fifth of men and women consuming the most fibre (29.4 grams per day for men and 25.8 grams for women) were 22% less likely to die from any cause than those consuming the least (12.6 grams per day for men and 10.8 grams for women).  Dietary fibre intake was also associated with a lowered risk of death from cardiovascular, infectious, and respiratory diseases by 24%-56% in men and by 34%-59% in women.  In addition to this, in men a high intake of fibre was associated with a lowered risk of death from cancer.

The authors of the study conclude that “Dietary fibre may reduce the risk of death from cardiovascular, infectious, and respiratory diseases. Making fibre-rich food choices more often may provide significant health benefits”

There are many ways that having a diet high in fibre could be helping to reduce the risk of death from various causes.  In a comment on the study two authors note (3) that “dietary fibre is important in digestion, and its relationship with chronic disease has been a topic of great interest for many years. Fibre consists of undigestible plant carbohydrates in both soluble and insoluble forms.  Soluble fibre (eg, fruit pectin) dissolves in water to form a gel, whereas insoluble fibre (eg, cellulose from wheat bran) does not. Both increase stomach distension, which increases satiety, and slow nutrient absorption” “The main function of insoluble fibre is to increase fecal bulk.  Because these changes are thought to protect against the development of chronic diseases, a fibre-rich diet similar to that of early man is probably healthier than current Western-type diets”

Previously I have mentioned how, in the UK, we tend to fall short of the daily recommendations for fibre provision.  Many of us reach only 12g/day, the recommendation is for at least 18g/day with many health professionals recommending around 25g/day.  Please read my other posts relating to fibre.  Eating a diet that is rich in vegetables, fruits, wholegrains, nuts/seeds and low in processed foods is a good way to ensure high daily fibre intakes.  Fruits, vegetables and wholegrains also provide the body with vitamins, minerals and flavonoids (bioactive plant compounds) which are needed for optimal body function and health.

There are also many fibre supplements available but these lack the other nutritional benefits provided from plant foods (e.g. vitamins and minerals) that plant foods contain and supplements can never be viewed as an alternative to a healthy diet.  One supplement that may be worth considering is FOS, fructo-oligosaccharides, since this provides a form of fibre but is also a prebiotic and hence has other health benefits.  A prebiotic is a food that stimulates the growth of the beneficial bacteria already present in the colon.  Just 5g daily could be beneficial for a number of reasons as well as boosting fibre intakes.  Always check with a medical doctor prior to beginning a new supplement regimen.

(1)Park Y et al.  2011.  Dietary Fibre Intake and Mortality in the NIH-AARP Diet and Health Study.  Arch Intern Med.  Published online February 14, 2011. doi:10.1001/archinternmed.2011.18

(2)Press Release.  JAMA and Archives Journals (2011, February 14). Fibre intake associated with reduced risk of death. ScienceDaily. Retrieved February 15, 2011, from http://www.sciencedaily.com­ /releases/2011/02/110214162928.htm

(3) de Koning L and Hu F B.  2011.  Do the Health Benefits of Dietary Fibre Extend Beyond Cardiovascular Disease?: Comment on “Dietary Fibre Intake and Mortality in the NIH-AARP Diet and Health Study” .  Arch Intern Med. 2011;0(2011):2011191-2.

Written by Ani Kowal

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The research (1) involved over 310,000 men and women who had not previously had a heart attack or stroke.  They were followed for just over 8 years.  In that time there were 1636 deaths from heart disease. The results showed that individuals consuming at least eight portions (a portion was 80 g) of fruits and vegetables a day had a 22% lower risk of dying from heart disease compared with those consuming fewer than three portions a day.  It was found that a one portion (80 g) increase in fruit and vegetable intake was associated with a 4% lower risk of dying from heart disease.  An 80g portion is the equivalent of a small banana, a medium apple, or a small carrot.

One of the study authors,  Dr Francesca Crowe of the Cancer Epidemiology Unit at the University of Oxford, UK, said (2): “This study involved over 300,000 people in eight different European countries, with 1,636 deaths from IHD [ischaemic heart disease]. It shows a 4% reduced risk of dying from IHD for each additional portion of fruit and vegetables consumed above the lowest intake of two portions. In other words, the risk of a fatal IHD for someone eating five portions of fruit and vegetables a day would be 4% lower compared to someone consuming four portions a day, and so on up to eight portions or more.”

Ischaemic heart disease is the most common form of heart disease and one of the leading causes of death in Europe.  The condition is characterised by reduced blood supply to the heart; people suffering from it can develop angina, chest pains, and have a heart attack.  The authors of the research study point out that a higher fruit and vegetable intake often occurs among people with other healthy eating habits and healthy, active lifestyles, these factors could also be associated with the lower risk of dying from IHD.  Dr Crowe said (2): “The main message from this analysis is that, in this study, people who consume more fruits and vegetables have lower risk of dying from IHD. However, we need to be cautious in our interpretation of the results because we are unsure whether the association between fruit and vegetable intake and risk of IHD is due to some other component of diet or lifestyle”.  “If we could understand, by means of well-designed intervention studies, the biological mechanisms that could underlie the association between fruits and vegetables and IHD, this might help to determine whether or not the relation between fruit and vegetables with IHD risk is causal.”

Eight portions of fruit and vegetable is about 640g daily.  In the study this was only found in 18% of the men and women.  In the UK many people often struggle to reach the five daily portions of vegetables and fruits recommended.  It is certainly worth trying to achieve good daily intakes, of at least five portions, of vegetables and fruits daily.  Such a shift in diet could really impact health.  Adding a portion of fruit to breakfast and extra salad and vegetables into your lunch and evening meals need not be difficult, it can be done gradually over time.  Any fruit, and vegetables such as carrots and celery, also make great snacks.

1.Crowe FL et al.  2011.  Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study.  European Heart Journal.  E-pub ahead of print DOI: 10.1093/eurheartj/ehq465

2.European Society of Cardiology (2011, January 19). Eating more fruit and vegetables is linked to a lower risk of dying from ischemic heart disease. ScienceDaily. Retrieved January 24, 2011, from http://www.sciencedaily.com­ /releases/2011/01/110118200815.htm

Written by Ani Kowal

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High intakes of carbohydrate and sugar have been associated in previous studies with increased risk of heart disease in adults but the risk in teenagers has not been widely investigated.  This current study (1) looked at over 2100 US teenagers between 1999-2004.  Data for added sugar consumptions was collected from surveys and databases.  Measures of cardiovascular disease risk were estimated by added sugar consumption level (<10%, 10 to <15%, 15 to <20%, 20 to <25%, 25 to <30%, and 30% of total energy). Daily consumption of added sugars averaged at 21.4% of total energy.  The more added sugar teenagers ate the higher their levels of ‘bad’ LDL cholesterol and the lower their levels of ‘good’ HDL cholesterol.  Blood fat (triglyceride) levels were also increased with increasing sugar intake.  The authors of the study conclude that “Consumption of added sugars among US adolescents is positively associated with multiple measures known to increase cardiovascular disease risk”.

In a press release the lead study scientist, Jean Welsh, said (2) “This is the first study to assess the association of added sugars and the indicators of heart disease risk in adolescents,”. “The higher consumers of added sugar have more unfavorable cholesterol levels. The concern is long-term exposure would place them at risk for heart disease later in adulthood.”

Jean Welsh added that (2) “Adolescents are eating 20 percent of their daily calories in sugars that provide few if any other nutrients,”  ”Sweet things have lost their status as treats.” “While Americans appear to be working hard to lower their intake of saturated fats, there is not the same awareness when it comes to added sugars,”  ”The intake of added sugars is positively associated with known cardiovascular risk factors. Added sugars play a significant role in the U.S. diet, contributing substantially to energy intake without contributing important nutrients to the diet.” “Replacing sugar laden drinks with water is one way to substantially reduce sugar and calorie intake.”  I think that the same can be said for the UK and awareness of the risk of high sugar intakes and heart disease.

The research doesn’t prove that added sugars caused the differing cholesterol levels but the data does show a link.  Further studies are needed to fully understand the effects that added sugars in adolescence have on heart disease risk in adulthood.  Added sugars in drinks and foods provide added calories but little, if any, other nutritional benefits.  Cutting back on such products can only be good for health

(1)Welsh JA et al.  2011. Consumption of Added Sugars and Indicators of Cardiovascular Disease Risk Among US Adolescents.  Circulation.  Published online before print January 10, 2011, doi: 10.1161/CIRCULATIONAHA.110.972166

(2)Press release.  American Heart Association (2011, January 10). High sugar consumption may increase risk factors for heart disease in American teenagers. ScienceDaily. Retrieved January 11, 2011, from http://www.sciencedaily.com­ /releases/2011/01/110110164929.htm

Written by Ani Kowal

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