Helps in weight loss
Because amaranth is low in fat and cholesterol, including these millets in your diet can help you lose weight. Since they are high in fibre, they help you feel fuller for longer. The fibre in amaranth moves at a slower and undigested through the gastrointestinal tract, promoting feelings of fullness. Amaranth contains 23 calories per 100 grams.
Helps reduce cholesterol levels
High cholesterol levels can cause a variety of cardiac issues. According to studies, the phytosterols and oils found in Amaranth are extremely effective at lowering cholesterol levels, including triglycerides and LDL. In a study, Amaranth oil reduced total and bad LDL cholesterol by 15% and 22%.
Aids in digestion
Indigestion, bloating, constipation, and other digestive issues can result from a low-fibre diet. Amaranth leaves are high in fibre and gentle on the digestive system. It also slows sugar absorption, allowing the body to keep up with energy production. Amaranth aids in the treatment of gastric ulcers.
Excellent for anaemia
Several studies have found that iron-rich and plant-based foods, such as amaranth, help reduce the risk of developing anaemia by producing red blood cells and stimulating cellular metabolism. It contains vitamin C, which aids in iron absorption in the blood. Kenyan children who added Amaranth to their diets improved their anaemic symptoms, according to a study published in Public Health Nutrition.
Pick up this nutritious superfood the next time you go grocery shopping and prepare a fulfilling meal. Eat healthy, stay healthy.
Examining DNA from more than 1.5 million people, the study showed that risk factors for heart disease such as elevated triglyceride and cholesterol levels (HDL, LDL, and total cholesterol) were genetically related to Alzheimer's risk.
However, genes that contribute to other cardiovascular risk factors, like body mass index and Type-2 diabetes, did not seem to contribute to genetic risk for Alzheimer's.
"The genes that influenced lipid metabolism were the ones that also were related to Alzheimer's disease risk," said Celeste M. Karch, Assistant Professor at the Washington University's School of Medicine.
Thus, if the right genes and proteins could be targeted, it may be possible to lower the risk for Alzheimer's disease in some people by managing their cholesterol and triglycerides, added Rahul S. Desikan, Assistant Professor at the UCSF.
For the study, published in the journal Acta Neuropathologica, the team
identified points of DNA that increase the risk of cardiovascular disease and also heighten the risk for Alzheimer's disease.
The team looked at differences in the DNA of people with factors that contribute to heart disease or Alzheimer's disease and identified 90 points across the genome that were associated with risk for both diseases.
Their analysis confirmed that six of the 90 regions had very strong effects on Alzheimer's and heightened blood lipid levels, including several within genes that had not previously been linked to dementia risk.
These included several points within the CELF1/MTCH2/SPI1 region on chromosome 11 that previously had been linked to the immune system.
The researchers confirmed their findings in a large genetic study of healthy adults by showing that these same risk factors were more common in people with a family history of Alzheimer's, even though they had not themselves developed dementia or other symptoms such as memory loss.
"These results imply that cardiovascular and Alzheimer's pathology co-occur because they are linked genetically. That is, if you carry this handful of gene variants, you may be at risk not only for heart disease but also for Alzheimer's," Desikan said.
The findings by researchers from the Jacobi Medical Center in New York City showed that people with a high level of lead had 56 per cent greater odds of having higher total cholesterol and 22 per cent more likely to have higher bad cholesterol or lower density lipoprotein (LDL).
Those with the highest levels of mercury in their blood were 73 per cent more likely to have higher total cholesterol, while those with increased cadmium levels in the blood had a 41 per cent higher risk of cholesterol.
In addition, mercury levels increased the odds for higher LDL by 23 per cent among those who fell in the middle for their heavy metal levels, compared to those with the lowest level.
The rise in cholesterol seen with increasing heavy metal levels in the blood might have cardiovascular consequences in people exposed to heavy metals, such as in areas with disaster water crises, the researchers said
This suggests the need for screening for heavy metals as a risk for high cholesterol and cardiovascular disease, they said.
The results will be presented at the American Heart Association's Scientific Sessions 2018 in Chicago.
For the study, the team reviewed information from a national representative database which includes cholesterol levels and blood levels of heavy metals among US adults.
They found a notable difference between those with the least blood levels of heavy metal and those with the most, with LDL becoming progressively higher as lead levels increased.
Many of the previous studies have established that mono- and polyunsaturated fats are better for blood lipids than saturated fats swapped out one food source at a time, making it hard to tell which of a plethora of vegetable oils might be most beneficial.
However, the study, led by Lukas Schwingshackl, a researcher at the German Institute of Human Nutrition, indicated that solid fats like butter and lard are the worst choice for LDL. The best alternatives are oils from seeds.
"Sunflower oil, rapeseed oil, safflower oil and flaxseed oil performed best," Schwingshackl said.
"Some people from Mediterranean countries probably are not so happy with this result, because they would prefer to see olive oil at the top. But this is not the case," he noted.
For the study, published in the Journal of Lipid Research, the team conducted a meta-analysis of 55 studies that assessed the effects of consuming the same amount of calories from two or more different oils on participants' blood lipids.
They compared the effect of two or more oils or fats on patients' low-density lipoprotein (LDL), or bad cholesterol or other blood lipids like total cholesterol, High-density lipoprotein (HDL) or good cholesterol, over at least three weeks.
Safflower oil showed the highest surface under the cumulative ranking curve (SUCRA) value for LDL-cholesterol (LDL-C)(82 per cent) and total cholesterol (90 per cent), followed by rapeseed oil (76 per cent for LDL-C, 85 per cent for TC).
Conversely, palm oil (74 per cent) had the highest SUCRA value for triacylglycerols (TGs), and coconut oil (88 per cent) for HDL-cholesterol (HDL-C).
Despite limitations in the data, our findings are in line with existing evidence on the metabolic effects of fat and support current recommendations to replace high saturated-fat food with unsaturated oils, Schwingshackl noted.
A study showed that people with higher scores on the plant-based diet index had a lower body mass index (BMI) over the long term. It also reported that in order to guard against obesity, one does not need to eliminate meat-based food entirely from diet.
"Our study suggests that a more plant-based and less animal-based diet beyond strict adherence to vegan or vegetarian diets may be beneficial for preventing overweight/ obesity in middle-aged and elderly populations," said Zhangling Chen from Erasmus University in Rotterdam, The Netherlands.
"Eating a plant-based diet to protect against obesity does not require a radical change in diet or a total elimination of meat or animal products. Instead, it can be achieved in various ways, such as moderate reduction of red meat consumption or eating a few more vegetables.
"This supports current recommendations to shift to diets rich in plant foods, with low in consumption of animal foods," Chen explained.
The study, presented during European Congress on Obesity (ECO2018) in Austria, included data from 9,641 middle-aged and elderly adults of average age of 62 years.
The results showed that people with higher plant-based diet scores had lower BMI in long term mainly due to lower body fat mass, after adjusting for the effects of time of repeated measurements, total energy intake, education, socioeconomic background and physical activity levels.
These associations were stronger in middle-aged participants (45-65 years) than elderly (older than 65 years).
Rishab Jain, founder of Mr. Makhana from Mehak Group of Industries and Anubhav Gupta, founder of Wonderland Foods list reason on how to make evening snack delicious as well as healthy.
* Opt for Makhana (Fox nut)
* Makhana is easy on the body and provides a wholesome alternative to unhealthy binging. They also known as a great guilt free snack around the world.
* With properties such as low in cholesterol, fat and sodium, they make for an ideal snack to satiate those in-between meal hunger pangs.
* They are beneficial to those suffering from high blood pressure, heart diseases and obesity due to their high magnesium and low sodium content. Besides this, makhana acts as an anti-oxidant, very light and good for digestion.
* While it is roasted in Olive oil, its mild flavour makes them a perfect everyday snack for all age groups. For the older audience, it is the perfect choice as an anti-ageing enzyme in these seeds are said to help repair damaged proteins.
* With the idea of catering to all Indian taste buds and all sections of the society, manufacturers are now introducing interesting flavors which are adaptable to the Indian palettes. The aware and health conscious Indian audience has now definitely started using Makhanas as a substitute to Popcorn. evening or late night snacking.
One can also try other variants of snacks.
* Nuts: Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.
* Almonds: These are highly nutritional nuts rich in Vitamin E, Calcium, Iron amongst many others. Besides being great in taste, eating almonds boosts brain health, greatly effects weight loss, lowers your cholesterol and reduces you hunger, hence, lowering your overall calorie intake.
* Walnuts: Walnuts are most often eaten on their own as a snack. However, they can be added to salads, pastas, desserts, breakfast cereals, soups and baked goods as well. They're often referred to as "brain food".
* Berries: They are sweet superfruits with an unending list of benefits.
* Blueberries: Sweet in flavor, these berries are succulent and nutritious. They are the King of antioxidant foods, boost immunity, manage diabetes and help prevent cancer. Raw or dried, you can add either to your breakfast cereal/ smoothie or just sprinkle some over your garden salad and you're good to go.
* Cranberries: These little red berries are a delectable, popular and healthful food. They not only help guard against UTIs, heart disease, types of cancer, and the flu, but benefits oral health too. You can eat them in their raw state, but if the zesty flavor of fresh berries is not your thing, you can go for readily available jams or dried cranberries.
* Pumpkin seeds: Eat them raw, or roast them in the oven. Either way, these wholesome powerhouses are a formidable source of B vitamins, magnesium, iron and protein. They go great with your evening tea and considering their size, are an effective snack on-the-go!
* Flax seeds: When it comes to nutritional goodness, flaxseeds are full of it. Get creative and add them to your daily parfaits, yogurts, salads, smoothies or morning cereals. Nutritionists recommend a tablespoon of flaxseeds a day (which only contain approx 55 calories).
The findings showed that fatty fish increases the size and lipid composition of high-density lipoprotein (HDL) particles, also known as good cholesterol, in people with impaired glucose metabolism.
Morever, using daily 30 ml of camelina oil -- rich in alpha-linolenic acid, which is an essential omega-3 fatty acid -- was also found to decrease the number of harmful Intermediate-density lipoprotein (IDL) particles.
The IDL lipoprotein is the precursor of (low-density lipoprotein) LDL, which is also known as the bad cholesterol. Previous studies have shown that long-chain omega-3 fatty acids found in fish have a beneficial effect on lipoprotein size and composition.
Both of these changes can reduce the risk of cardiovascular diseases, said researchers from the University of Eastern Finland.
For the study, published in the journal Molecular Nutrition & Food Research, the team involved nearly 100 Finnish men and women aged between 40 and 72, with impaired glucose metabolism.
Study participants were randomly divided into four groups for a 12-week intervention: the camelina oil group, the fatty fish group, the lean fish group, and the control group.
While people in the camelina oil group, fatty fish group, showed potentially higher HDL and lower IDL cholesterol level, eating lean fish, was not associated with changes in the number, size or composition of lipoprotein particles, the researchers said.
Individuals with very low high-density lipoproteins (HDL) cholesterol had a 75 per cent higher risk of infectious disease, whereas the risk was 43 per cent higher in those with very high HDL cholesterol, the researchers said.
"We found that individuals with both low and high HDL cholesterol had high risk of hospitalisation with an infectious disease," said Borge Nordestgaard, Professor at the University of Copenhagen in Demark.
"Importantly, these groups of individuals also had high risk of dying from infectious disease," Nordestgaard added.
For the findings, published in the European Heart Journal, the team examined the data from 100,000 individuals.
"Numerous studies in animals and cells indicate that HDL is of importance for the function of the immune system and thereby the susceptibility to infectious disease. However, this study is the first to examine if HDL is associated with the risk of infectious disease among individuals from the general population," explained co-author Christian Medom Madsen, post-doctoral student at the varsity.
However, the study cannot conclude that very low or very high HDL is the direct cause of the increased risk of infectious disease.
"Our findings indicate that, in the future, research into the role and function of HDL should not narrowly focus on cardiovascular disease, but rather focus on the role of HDL in other disease areas, such as infectious disease," Nordestgaard said.
Retinal detachment is a disorder of the eye in which the retina separates from the layer underneath and may be described as a curtain over part of the field of vision.
Results indicate, according to the study, that use of statin medication at the time of surgery was associated with a 28 per cent reduction in the risk of renewed surgery among patients who underwent a primary vitrectomy to treat retinal detachment.
"It seems that statin treatment is beneficial in the treatment of retinal detachment, the most serious common retinal disorder which may at worst lead to blindness," said Docent Sirpa Loukovaara from the Helsinki University Hospital in Finland -- the lead author of the study.
"This means that systemic statin medication may be beneficial not only in the prevention of cardio-vascular diseases but also in terms of eye health."
The benefits may come probably due to the effect of the statin medication on reducing the inflammation inside the eye and hindering the formation of scar tissue.
However, statins were not associated with a reduced risk of renewed surgery in the other vitreoretinal disease groups involving retinal surgery, such as age-related macular pucker formation, the researchers noted.
For the study, detailed in the journal Acta Ophthalmologica, the team examined renewed surgeries among 5,709 eye patients who were admitted to the hospital for a vitreoretinal surgical procedure.
While "at the moment there is no safe drug treatment that could prevent the formation of scar tissue inside the eye ... it's possible that in the future, retinal detachment patients thought to benefit from the treatment would receive statin medication as an implant or as an injection inside the eye," Loukovaara said.
The findings showed that one to two servings of plant proteins every day could reduce the main cholesterol markers low-density lipoprotein cholesterol -- LDL or "bad" cholesterol, non-high density lipoprotein cholesterol and apolipoprotein B -- by about 5 per cent.
"We are seeing a major interest in plant-based diets from Mediterranean to vegetarian diets in the supermarket and the clinic, and this comprehensive analysis of the highest level of evidence from randomized trials provides us with more confidence that these diets are heart healthy," said lead author John Sievenpiper of St. Michael's Hospital in Ontario, Canada.
The health benefits could be even greater if people combined plant proteins with other cholesterol-lowering foods such as viscous, water soluble fibres from oats, barley and psyllium, and plant sterols, said Sievenpiper.
For the study, published in the Journal of the American Heart Association, the team conducted a systematic review and meta-analysis of 112 randomised control trials in which people substituted plant proteins for some animal proteins in their diets for at least three weeks.
According to a previous study, a diet high in animal protein is associated with a higher risk of non-alcoholic fatty liver disease, a condition in which fat builds up in the liver, in overweight people.
Long-term adherence to plant-based diet can lead to changes in body composition which help in reducing the cholesterol levels as well as help weight loss and lower blood pressure.
According to the doctors, including from AIIMS, fats in food items are of four types - saturated, unsaturated, mono and trans, with the last most dangerous and their presence in any oil going up if it is cooked for a long duration or as soon as it emits smoket.
Vanaspati has the highest content of trans fat content.
"Our (Indian) people simply do not have any idea of what they are eating. Trans fats which is the most harmful and leading cause of heart diseases is entering into the body of humans in so many ways. One should choose cooking oils which are well balanced and has less than 4 gms of saturated fats," said Sundeep Mishra, Professor of Cardiology at AIIMS, on the occasion of World Heart Day.
Mishra, who has several studies on the matter, says that boiling oil for hours and reuse of refined oil leads to the increase of trans fats.
Suggested that though mustard oil and olive oil were among the "good" oils which should be mostly used for cooking, the doctors even suggested mustard oil should be mixed with ghee to balance its fats, while olive oil should only be sprinkled on cooked food and not be used for frying as it leads to increase in trans fats.
Nikhil Tandon, professor of Endocrinology at AIIMS stated that one person should have only 0.5 litre of fats every month.
"Our food habits are such that heart disease becomes common. Even in market, biscuits and bhujias are cooked in vanaspati so that they can be preserved for long. This again leads to intake of trans fats, a leading killer," he said.
Stating that other types of oil such as coconut by people in southern India used for cooking was making them acute heart patients, doctors also warned against using palm oil as it also has a high content of trans fat.
WHO says Cardiovascular diseases (CVD) are the major cause of mortality globally, as well as in India. They are caused by disorders of the heart and blood vessels, and includes coronary heart disease (heart attacks), cerebrovascular disease (stroke), raised blood pressure (hypertension), peripheral artery disease, rheumatic heart disease, congenital heart disease and heart failure.
Doctors also said that a interesting study by AIIMS showed only 13 per cent of educated individuals pay any attention to what they are consuming, and the number of heart bypass surgeries among youth has also increased.
Praveen Chandra, of Intervention Cardiology, Medanta Hospital, Gurgaon said that India has witnessed tremendous advancements when it comes to treatment of coronary artery diseases.
The risk of death in heart failure patients is comparable to that of patients with advanced cancer, and currently costs the world economy $108 billion every year.
Increase in levels of blood pressure, cholesterol and blood sugar can cause impairment of the large and smaller blood vessels, making them narrowed or blocked. This is known as atherosclerosis, a disease process that is the leading cause of many heart attacks and strokes.
The study, "convincingly demonstrates that the same risk factors that cause atherosclerosis are also major contributors to late-life cognitive impairment and Alzheimer's disease", said Philip Gorelick, Professor at the Michigan State University.
If current trends persist, nearly 75 million people worldwide could have dementia by 2030, the study revealed.
Thus, the advisory by AHA outlined a set of seven health factors to define and promote cardiovascular wellness, which may also help foster ideal brain health in adults.
The health factors -- termed as "Life's Simple 7 programme" -- urge individuals to manage blood pressure, control cholesterol, keep blood sugar normal, get physically active, eat a healthy diet, lose extra weight, do not start smoking or quit.
"By following Life's Simple 7 not only can we prevent heart attack and stroke, we may also be able to prevent cognitive impairment," added Gorelick, who is also vascular neurologist and Medical Director at the Mercy Health Hauenstein Neurosciences in Michigan.
The advisory, based on a review of 182 published scientific studies and published in the journal Stroke, stresses the importance of taking steps to keep your brain healthy as early as possible, because atherosclerosis can begin in childhood.
According to the study by Queen Mary University of London (QMUL) researchers, high cholesterol has been found to be a possible risk factor for the development of motor neurone disease (MND) -- a non-curable disease that affects the brain and nerves and is also known as Amyotrophic lateral sclerosis (ALS).
The symptoms include weakness, indistinct speech, difficulty in swallowing food, muscle cramps and more. In some cases, people experienced changes in their thinking and behaviour.
"We saw that higher levels of LDL cholesterol (the "bad" cholesterol) were causally linked with a greater risk of the disease," said Alastair Noyce from the varsity.
"We have well-established drugs that can lower cholesterol and we should look into whether they could protect against this terrible disease, which currently has no cure," Noyce added.
For the study, published in journal "Annals of Neurology", the team of researchers searched genetic datasets of around 25 million people to find risk factors for developing ALS.
In addition to the causal effect of high cholesterol, they also found genetic associations with smoking behaviour and lower levels of educational achievement, and an increased risk of ALS.
While low levels of exercise were associated with a protective effect, more aggressive exercise was associated with increased risk.
However, of these findings, only high cholesterol emerged as a clear modifiable factor that could be targeted to reduce the risk of MND.
Statins, if clinically tested, could be used to prevent the development of MND, the researchers said.
"The next steps will include studying whether lowering levels of cholesterol might have a protective effect against MND, and potentially evaluating the use of cholesterol-modifying drugs in people at risk of MND," Noyce noted.
The study suggests that egg yolks are one of the richest sources of dietary cholesterol among all commonly consumed foods. One large egg has 186 milligrams of dietary cholesterol in the yolk.
"The take-home message is really about cholesterol, which happens to be high in eggs and specifically yolks," said co-author Norrina Allen, Associate Professor at the Northwestern University.
"As part of a healthy diet, people need to consume lower amounts of cholesterol. People who consume less cholesterol have a lower risk of heart disease," Allen added.
For the study, which will be published in the journal JAMA, the team involved 29,615 adults from six prospective cohort studies for up to 31 years of follow up.
They found eating 300 mg of dietary cholesterol per day was associated with 17 per cent higher risk of incident cardiovascular disease and 18 per cent higher risk of all-cause deaths.
The cholesterol was the driving factor independent of saturated fat consumption and other dietary fat, the team said.
Eating three to four eggs per week was associated with 6 per cent higher risk of CVD and 8 per cent higher risk of any cause of death, they added.
The researchers say that eating less than 300 milligrams of dietary cholesterol per day was the guideline recommendation before 2015. However, the most recent dietary guidelines omitted a daily limit for dietary cholesterol.
The guidelines also include weekly egg consumption as part of a healthy diet. An adult in the US gets an average of 300 milligrams per day of cholesterol and eats about three or four eggs per week.
Other animal products such as red meat, processed meat and high-fat dairy products (butter or whipped cream) also have high cholesterol content, said lead author Wenze Zhong from the varsity.
The drugs -- cilostazol and isosorbide mononitrate -- were tested in a group of patients in Britain. The results published in the journal EclinicalMedicine showed that patients tolerated the drugs, with no serious side-effects, even when they were given in full doses or in combination with other medicines.
"The results of this trial show promise for treating a common cause of stroke and the most common cause of vascular dementia, since currently there are no effective treatments. Further trials are underway," said lead researcher Joanna Wardlaw, Professor at University of Edinburgh in Britain.
Damage to small blood vessels in brain is responsible for around a quarter of strokes. It is also a common cause of memory problems and dementia. At present, the only way to reduce risk of the disease is by controlling blood pressure and cholesterol, stopping smoking and managing symptoms of diabetes.
For the study, researchers recruited 57 patients who had experienced stroke caused by damaged small blood vessels, known as a lacunar stroke. They took the two medicines either individually or in combination for up to nine weeks, in addition to usual treatments aimed at preventing further strokes.
They completed health questionnaires and had regular blood pressure checks, blood tests and brain scans. The findings suggest the drugs are safe for use in stroke patients, taken alone or in combination, at least in the short term.
There were also signs that the treatment helped improve blood vessel function in the arms and brain, and may improve thinking skills, but researchers stressed further studies to test this.
Experts believe the findings pave the way for larger studies to check if the treatment can prevent brain damage and reduce risk of stroke and vascular dementia. A larger study, called LACI-2, is underway, said a statement from University of Edinburgh.
The research, published in the American Journal of Clinical Nutrition, showed that consumption of high amount of red meat or white poultry resulted in higher blood cholesterol levels than consuming a comparable amount of plant proteins.
"When we planned this study, we expected red meat to have more adverse effect on blood cholesterol levels than white meat. But we were surprised that this was not the case -- their effects on cholesterol levels are identical when saturated fat levels are equivalent," said the study lead author Ronald Krauss, Professor at University of California in the US.
The study did not include grass-fed beef or processed products like bacon or sausage; nor did it include fish. The study also found that plant proteins were the healthiest for blood cholesterol.
Consumption of red meat has become unpopular during the last few decades over concerns about its association with increased heart disease. Government dietary guidelines have encouraged consumption of poultry as a healthier alternative to red meat.
But there had been no comprehensive comparison of the effects of red meat, white meat and non-meat proteins on blood cholesterol until now, Krauss said. Non-meat proteins like vegetables, dairy, and legumes such as beans, show the best cholesterol benefit, he said.
They are, however, not alone. More and more "modern" families in India today are adopting the so called "old-style" habit of cooking with desi ghee. What is more, even doctors and nutritionists agree that when consumed in limited quantity, it can strengthen your bone and boost immunity.
"Desi ghee is considered as one of the best immunity boosters in Indian society. It is beneficial for our eyesight, digestive system and even strengthens bones. Desi ghee also promotes healthy skin and hair," Priyanka Rohtagi, Chief Clinical Nutritionist at Indraprastha Apollo Hospitals, told IANS.
"It is a great antibiotic and helps during cold and cough. It is also used on wounds to speed up healing. During pregnancy, desi ghee provides nourishment to both the mother and the child as they need more nutrients," she said.
Rahul, however, made the decision to switch to desi ghee not on the basis of recommendations of any doctor or nutritionist. He said some YouTube videos explaining the benefits of desi ghee influenced his decision.
"We relied on olive oil before, but we have switched to desi ghee now as it does not burn a hole in your pocket and is also good for health because of its anti-inflammatory properties. It has also eased my psoriasis symptoms," Rahul claimed.
"After trying desi ghee, we found that it helped us reduce weight while my parents too have stopped complaining about joint pains," he added.
Desi ghee is made by gently heating cow milk butter. The process becomes complete once the water is evaporated and the fat is separated from the milk solids.
"Ghee primarily contains saturated fatty acids and is rich in vitamins A, E and K2. It is also rich in Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits," B.L. Agarwal, Associate Director, Cardiology, at Jaypee Hospital in Noida, told IANS.
"A normal adult can consume 1-2 table spoons of ghee per day. Apart from that, this quantity can be slightly changed depending upon the quantity of work out one is doing," Agarwal said.
However, desi ghee should be consumed judiciously as it results in obesity and people suffering from any heart disease, kidney ailment or cholesterol should avoid or limit its consumption, Rohtagi stressed.
"Those who have vitamin A, D, E and K deficiency should take desi ghee in moderation. Consuming desi ghee regularly is excellent for joint health and can act as a lubricant," said Shalini Bliss, Head Nutritionist and Dietician, Columbia Asia Hospital in Gurugram.
"It is also helpful in the treatment of osteoarthritis and rheumatoid arthritis," she added.
However, consumers should keep in mind that desi ghee contains saturated fat and overdose for a long time can increase cholesterol level, which is not good for the body, experts said.
For the study, the research team from Care Well Heart and Super Specialty Hospital in Amritsar, investigated the relationship between a high fibre diet and its impact on cardiovascular disease risk factors.
"Comprehensive evaluation of etiological effects of dietary factors on cardiometabolic outcomes, their quantitative effects and corresponding optimal intakes are well-established," said the study's lead author Rohit Kapoor.
According to guidelines from the National Institute of Nutrition and the Indian Council of Medical Research, the recommended dietary allowance (RDA) for dietary fibre is 40gm/2000kcal.
Patients in this study had Type 2 diabetes and a calorie intake of 1,200-1,500kcal, causing their RDA for fibre to be 24-30gm.
The fibre intake of these patients was increased up to 20 to 25 per cent from the recommended allowances for them to be consuming a high fibre diet.
The study tracked 200 participants' fibre intake for six months and included check-ups at the start of the study, three months and six months.
Participants were provided with diet prescriptions, which included detailed lists of different food groups with portion sizes in regional languages.
The researchers tracked participants' fibre intake several ways, including having patients send photos of their meals on WhatsApp, which not only helped in knowing their fibre intake but also helped approximate portion sizes, and telephone calls three times a week during which detailed dietary recall was taken.
Participants on a high fibre diet experienced significant improvement in several cardiovascular risk factors, including a nine per cent reduction in serum cholesterol, 23 per cent reduction in triglycerides, 15 per cent reduction of systolic blood pressure and a 28 per cent reduction of fasting glucose.
The researchers found a high fibre diet is inversely related to cardiovascular risk factors and plays a protective role against cardiovascular disease.
The study was presented at the ACC Middle East Conference 2019 together with 10th Emirates Cardiac Society Congress in Dubai.
The study, published in the European Journal of Nutrition, explored the effects of an individualised and family-based physical activity and dietary intervention on the plasma lipids of more than 500 Finnish children aged between 6 and 8 years at baseline.
The researchers were also interested in which components of the lifestyle intervention had the greatest impact of plasma lipids.
"The LDL cholesterol concentration of children from families who participated in the lifestyle intervention was slightly reduced during the two-year follow-up, whereas no similar change was observed in children in the control group," said study researcher Aino-Maija Eloranta from the University of Eastern Finland.
"The lifestyle intervention did not have an impact on other plasma lipids," Eloranta added.
During the two-year follow-up, families participated in six individualised dietary and physical activity counselling sessions. The sessions were individually tailored to each family and they focused on improving the quality of the family's diet, increasing physical activity and reducing screen time.
In addition, children were encouraged to participate in weekly after-school exercise clubs. Children's plasma lipids were analysed at the beginning and at the end of the study.
The study showed that increasing the consumption of high-fat vegetable oil-based spreads and decreasing the consumption of butter-based spreads played the most important role in decreasing the LDL cholesterol concentration.
Replacing high-fat milk with low-fat milk, and doing more physical activity, also explained some of the decreases in the LDL cholesterol concentration.
Having an elevated LDL cholesterol concentration in childhood may predict artery wall thickening in adulthood, the researchers said. The results of the findings thus suggest that a family-based dietary and physical activity intervention may prevent the development of atherosclerosis in adulthood.
(IANS)
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When the cholesterol is accumulated in high levels, the arteries become narrow causing restriction in blood flow. Reducing the intake of fatty food in the diet helps manage cholesterol levels. Unhealthy eating habits are a major factor determining cholesterol levels in a human body, Dr Tarun Sahni, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals told IANSlife.
To manage cholesterol levels one has to limit intake of food that contains saturated fat (meats, dairy products, chocolate, baked goods, deep-fried, and processed foods), trans fat (fried and processed foods) and cholesterol (present in animal foods, meat and cheese). Obesity/uncontrolled weight and other genetic factors also contribute to high cholesterol.
For people with heart disease, dietary control is imperative to keep their cholesterol levels in check, apart from timely medications. Some superfood that can naturally help cut down cholesterol and keep it in check, are:
1. Whole grains
These are rich sources of fibre and other vital nutrients, which help regulate blood pressure and maintain a healthy heart. Avoid white, refined products low in nutrition and bad for overall health and the heart.
2. Low-fat protein
Lean meat, skinless chicken, fish, low-fat dairy items and eggs comprise some of the best protein sources. For example, some fish are rich sources of omega-3 fatty acids that lower blood fats termed triglycerides. Walnuts and soya beans are also good sources. Coming to eggs, while being good sources of Omega-3 fatty acids, the latest research indicates they do not impact cholesterol levels.
3. Fruit and vegetables
Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol. Fibre helps block some cholesterol from being absorbed from the intestines into the bloodstream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies' fingers), broccoli, apples, strawberries and prunes are also good options. Fresh, seasonal varieties are always best rather than canned or non-seasonal ones.
4. Nuts
Nuts are good sources of unsaturated fats and lower in saturated fats, a mix which can help to keep your cholesterol in check. They contain fibre which can help block some cholesterol being absorbed into the bloodstream from the gut. Plus, protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients which help keep your body healthy. They're also filling, so you're less likely to snack on other things.
5. Oats and barley
Oats and barley are grains which are rich in a type of fibre called beta-glucan - 3g of beta-glucan daily, as part of a healthy diet and lifestyle, can help to lower cholesterol. When you eat beta-glucan, it forms a gel which binds to cholesterol-rich bile acids in the intestines. This helps limit the amount of cholesterol that is absorbed from the gut into your blood. Your liver has to take more cholesterol out of your blood to make more bile, which also lowers your blood cholesterol.
6. Healthy oils
Olive oil and Mustard oils are some of the healthiest forms of oils that have unsaturated fat and helps in lowering cholesterol. Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat. The key to reducing cholesterol levels is curbing intake of unhealthy fats. Consume less butter, cheese and saturated or refined oils. Avoid hydrogenated oils. Instead, choose foods rich in Omega-3 fatty acids such as fish and flaxseeds.
(IANS)
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As per the Health Risk Assessment (HRA) Score, 1 in 2 Indians is either in the 'High Risk' or 'Borderline' category. This is a massive 12 per cent improvement from last year's figures where 62 per cent Indians fell into the 'Unhealthy' category.
According to GOQii's latest India Fit Report 2021, majority of people can become healthy by making few adjustments to their lifestyle. Reduction in commute time and lockdown probably allowed Indians to focus more on their health and making their immune system stronger. From a gender wise perspective, men are healthier in comparison to women. From an age wise perspective, the younger generation is unhealthier in comparison to the older generation.
Blood Pressure
About 15 per cent of users have reported high BP in 2020 in comparison to 13.4 per cent in 2019. This figure, according to the report, has steadily increased over the last 4 years. About 35 per cent users also reported this disease runs in the family which is a significant figure. Blood pressure cases among older adults are just triple of those in adults. Safe to say, then, that people above 45 are at more risk of having hypertension.
Diabetes
An analysis conducted by a full-stack digital ecosystem for diabetes care and management revealed that the average pre-pandemic fasting sugar levels in January till mid-February was 138 mg/dl whereas in March till mid-April it rose to 165 mg/dl. One-third claim this disease runs in the family. The percentage of those suffering from diabetes went triple, from adults to older adults.
Cholesterol
About 13 per cent users reported high cholesterol, a figure that has remained stable for the past two years. On the other hand, only 4 per cent mentioned they had heart issues which is a major decrease from 8.6 per cent in 2019.
Alcohol
Figures for drinking have reduced for almost all of the age groups and across a majority of cities. Many reasons can be accounted for the same. To start with, the biggest reason can be the onset of the nationwide lockdown because of the Covid-19 pandemic. Travelling was restricted and all the major places where usually people used to drink earlier like cafes, restaurants, bars etc. were shut down. All of these cumulatively decreased the drinking of the people as the only option they were left with was to drink at home, which was not a feasible option for a lot of people. Some comfortably did that, while a majority were not that comfortable in drinking amid their family members and hence the number reduced this year.
As compared to last year's data, there is a significant reduction in the number of people falling sick in every age category this year. This could be due to the increased awareness in people regarding immunity levels through healthy lifestyle and nutrition food choices. The dip in pollution levels across the nation could also be a reason for this.
The report also revealed that stress levels remained high throughout the year. The survey outcome highlighted a rise in stress index from 4.98 in Mid-year to 5.11 at end of the year. Forty-five per cent are currently plagued with depression.
City-wise, Surat, Jaipur and Patna are the top 3 healthiest cities in India, respectively, as revealed by the survey whereas Lucknow, Kolkata and Chennai are the unhealthiest.
(Siddhi Jain/IANS)