health front

yoga may lower blood pressure

Adding yoga to an aerobic exercise program led to reductions in blood pressure and other health measures in patients with hypertension. Those changes improved participants’ 10-year cardiovascular outlook, according to the researchers.

The three-month study compared the effects of 15 minutes of structured yoga to a stretching routine. All participants did 30 minutes of aerobic exercise in addition to the yoga or stretching five times a week.

Participants in the yoga group and the stretching group saw improvements in systolic and diastolic blood pressure, mean arterial blood pressure, and heart rate. But those in the yoga group saw significantly better improvements in systolic blood pressure and resting heart rate.

SOURCE “Impact of yoga on global cardiovascular risk as an add-on to a regular exercise regimen in patients with hypertension” by A. Pandey et al., Canadian Journal of Cardiology, 12/7/22

whole-grain truth is elusive

For decades, nutritionists have been advising us to eat more whole grains. The significant amount of fiber and other nutrients in the grains can lower the risks for many health conditions. But categorizing whole-grain foods can be tricky.

A new study in the American Journal of Clinical Nutrition found that Americans have definitely increased their intake of whole grains, but by just how much remains unclear. Contradictory labeling is part of the problem. For example, the Dietary Guidelines for Americans, the US Food and Drug Administration, the American Heart Association, the American Association of Cereal Chemists International, and the Whole Grains Council all have different definitions.

“We found that each definition captured very different types of grain- or flour-containing foods as whole-grain foods, resulting in differences in the average consumption of whole-grain foods and the associated trends,” said Mengxi Du, the study’s lead author.

Brown rice, oatmeal, barley, and whole-grain wheat and rye breads are sure-bet examples of whole-grain foods.

SELECTED SOURCES “Are Americans eating enough whole grains? It depends on who you ask,” Tufts University, Health Sciences Campus, 11/30/22 • “Whole-grain

food intake among US adults, based on different definitions of whole-grain

foods…” by M. Du et al., American Journal of Clinical Nutrition, 11/30/22

healthy diet can deter cancer

Colorectal cancer is the third most common cancer worldwide. A new study determined that eating a plant-based diet rich in whole grains, vegetables, and legumes can lower the risk. Men who ate such a diet and avoided less-healthy choices such as refined grains, fruit juices, and added sugars had significantly lower rates of colorectal cancer.

SELECTED SOURCES “Health: Healthy plant-based diets associated with lower colorectal cancer risk in men,” BioMed Central, 11/28/22 • “Plant-based dietary patterns defined by a priori indices and colorectal cancer risk by sex and race/ethnicity” by J. Kim et al., BMC Medicine, 11/29/22

Did You Know?

Broccoli and its cousins contain a molecule that helps suppress the growth of certain cancerous tumors. The molecule—also found in cauliflower, cabbage, collard greens, Brussels sprouts, and kale—inactivates a gene that plays a role in the development of the tumors.

SOURCE “Natural compound found in broccoli reawakens the function of potent tumor suppressor,” Beth Israel Deaconess Medical Center, 2019

tea boosts

long-term health

A daily cup of tea appears to have lifelong health benefits. A new study linked flavonoids in black and green tea (as well as from apples, berries, citrus fruits, nuts, and certain other plant foods) to lower rates of calcification in the body’s largest artery.

The abdominal aorta supplies oxygenated blood from the heart to abdominal organs and the lower limbs. Calcification is linked to cardiovascular disease and strokes.

Study participants included 881 older women. Their primary source of flavonoids was black tea.

SELECTED SOURCES “Higher habitual dietary flavonoid intake associates with less extensive abdominal aortic calcification in a cohort of older women” by B.H. Parmenter et al., Arteriosclerosis, Thrombosis, and Vascular Biology, 11/3/22 • “Put the kettle on! How black tea (and other favorites) may help your health later in life,” Edith Cowan University, 11/21/22

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Q&A Beets

Q: What’s the deal with beets? Are they really as good for you as people claim they are?

A: Beets are indeed reaching superstar status in the food world, and for a variety of reasons!

1. Antioxidants. Red beets get their rich color from plant pigments called betalains, antioxidant compounds that protect cells and have anti-inflammatory properties. 2. Nitrate. The betalains in beets are rich in nitrate. When consumed, nitrate converts into nitric oxide, a compound that enhances blood flow throughout the body. This may explain why people who drink beet juice report having more energy, or why drinking beet juice prior to exercise may help enhance performance and delay the onset of fatigue. Nitric oxide may also help lower blood pressure and improve vascular function. One more bonus — enhanced blood flow from nitric oxide has also been suggested to help improve brain function. 3. Potassium. Further adding to the heart health benefits, beets are rich in potassium which is known to be important for healthy blood pressure function.

It’s obvious that beets do have many health benefits. You can gain these benefits several ways. Try adding chopped cooked beets to salads or blending with hummus to make a pink dip. Drink beet juice or use beet juice powder as an addition to your smoothie. How will you try beets?