Nutrition

June Nutrition News: The Daily Spoonful That Helps Protect the Heart Over Time

Tags:

Implementing small changes to your diet makes a huge difference for your overall health over time. Fortunately, you can start incorporating these tweaks into your eating habits right away. Here are five nutrition news updates for June 2022 that involve ways you can adjust your mealtime habits.

The spoonful that protects the heart.

There’s no need to pack olive oil into every meal to keep your heart healthy. A study of more than 60,000 women conducted by the American College of Cardiology found that those who consumed as little as 1⁄2 tablespoon of the oil daily had a lower risk of dying from cardiovascular disease than women who didn’t consume any olive oil. The authors credit the oil’s monounsaturated fatty acids with lowering “bad” LDL cholesterol, reducing inflammation and protecting the cells that line blood vessels from damage, all of which are known to ward off heart disease.

Fiber reduces dementia risk.

That’s the word from researchers from Japan reporting in the journal Nutrition Neuroscience. They collected data for more than 40 years and found that study subjects who consumed the most fiber were at a significantly lower risk of developing dementia. The reason? Fiber feeds healthy gut bacteria that can reduce memoryimpairing inflammation in the brain, plus it helps reduce other risk factors for dementia like high cholesterol and obesity. The study proven dose: 21 grams of fiber daily — the equivalent of about one cup of beans and one apple (with skin).

Yet another win for a daily glass of wine.

Enjoying a glass of wine with dinner can reduce your risk of developing type 2 diabetes, say scientists who presented their findings at an American Heart Association conference. The study of more than 312,000 people found that sipping 5 ounces of red or white wine daily with a meal notably lowered diabetes risk — a benefit they credit to wine’s antioxidants, which protect against the effects of free radicals that can trigger insulin resistance.

The crunchy snack that melts away the pounds.

When hunger strikes, snacking on cashews and Brazil nuts can speed slimming, say researchers in the British Journal of Nutrition. In their study, women on a low-calorie diet who ate three Brazil nuts and 15 cashews daily lost an additional 2 pounds in eight weeks compared to women who skipped nuts. The credit goes to the nuts’ healthy fats and fiber, which increase satiety and prevent overeating.

The protein secret to lower blood pressure.

If you consume a variety of proteins like poultry, fish and plant-based protein, you’re at lower risk of high blood pressure, say researchers in the journal Hypertension. They found that subjects who frequently ate at least four protein sources had a 66 percent lower risk of high blood pressure than those who ate two or less. The authors say varying protein sources ensures you consume a variety of nutrients known to lower blood pressure.

This article originally appeared in our print magazine, First For Women.

Keep scrolling, there's more!
168550
Use left and right arrow keys to navigate between menu items. Use right arrow key to move into submenus. Use escape to exit the menu. Use up and down arrow keys to explore. Use left arrow key to move back to the parent list.