06/17/25 - #414

Good morning. In today’s edition:

  • Adults Who Followed a Low-carbohydrate Diet That Emphasized Plant-based Proteins, Unsaturated Fats, and Fewer Refined Carbohydrates Were Significantly Less Likely to Experience Symptoms of Depression. However, Low-carb Diets High in Animal Protein and Saturated Fats Showed No Such Benefits

  • Semaglutide Demonstrates Impressive Heart Benefits – Even Before You Lose Weight. Heart Disease: Semaglutide May Reduce Risk by Up to 20% in 6 Months

  • Researchers Identify How Physical Activity Protects the Brain—cell by Cell—in Alzheimer's Disease

  • Here's What Happens to Your Blood Pressure When You Eat Blueberries Every Day

…and lots more. Have a great day!

FOOD & NUTRITION

Adults Who Followed a Low-carbohydrate Diet That Emphasized Plant-based Proteins, Unsaturated Fats, and Fewer Refined Carbohydrates Were Significantly Less Likely to Experience Symptoms of Depression. However, Low-carb Diets High in Animal Protein and Saturated Fats Showed No Such Benefits

A new study suggests that not all low-carb diets are equal when it comes to mental health. Adults who followed a low-carb diet focused on plant-based proteins, healthy fats, and fewer processed carbs were less likely to have symptoms of depression. But those who ate low-carb diets high in animal fats and proteins didn’t see the same benefits.

Researchers looked at data from nearly 29,000 U.S. adults. They grouped low-carb diets into “healthy” and “unhealthy” types. Healthy low-carb diets included foods like beans, nuts, vegetables, and olive oil. Unhealthy ones were heavy in red meat, butter, and processed foods.

People who ate the healthy low-carb diet had about a 30% lower chance of having signs of depression compared to those who didn’t. This link held up even after researchers considered things like age, gender, weight, smoking, and other health factors.

One reason for the difference may be inflammation. Diets high in processed food and sugar can increase inflammation in the body, which may affect mood. In contrast, plant-based foods are rich in nutrients that support brain health, like B vitamins and tryptophan.

This study shows that cutting carbs alone isn’t enough. What you replace them with matters. Eating more whole, plant-based foods and healthy fats may help protect your mental health.

While this research can’t prove cause and effect, it adds to growing evidence that food quality plays a key role in how we feel—both physically and emotionally.

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WEIGHT LOSS

Semaglutide Demonstrates Impressive Heart Benefits – Even Before You Lose Weight. Heart Disease: Semaglutide May Reduce Risk by Up to 20% in 6 Months

Semaglutide is a drug used to treat type 2 diabetes and help with weight loss. Now, research shows it may also help protect the heart—even before major weight loss happens.

A large study followed over 17,000 adults who were overweight or obese and already had heart disease. Half took semaglutide, while the other half got a placebo (a shot with no medicine). After six months, those on semaglutide had a 20% lower risk of heart problems, including heart attacks, strokes, and death from heart disease.

What’s surprising is that the heart benefits began early—within the first three months. This happened before people had lost a lot of weight or reached the full dose of the drug. At 12 weeks, the semaglutide group weighed only about 3.6% less than the placebo group, yet they were already seeing heart health improvements.

Doctors say this is important. Even if someone doesn’t lose a lot of weight, semaglutide may still help their heart. It could offer a new way to prevent serious heart issues in people at risk.

More research is still needed. The study mostly included men over 45 with heart disease but no diabetes. Fewer women and Black participants were included, so the results may not apply to everyone.

Still, these early findings suggest semaglutide may help people with heart disease feel better and live longer—even before they lose much weight.

HEALTH

Researchers Identify How Physical Activity Protects the Brain—cell by Cell—in Alzheimer's Disease

A new study has shown how physical activity helps protect the brain—cell by cell—in Alzheimer’s disease.

Researchers from Mass General Brigham and SUNY Upstate Medical University studied how exercise affects the brain at a very detailed level. They used a mouse model of Alzheimer’s and gave the mice running wheels. The mice that exercised had better memory than those that didn’t.

The team looked closely at thousands of brain cells and found that exercise changed how certain cells worked. One key finding involved support cells in the brain called astrocytes. A special type of these cells, called CDH4 astrocytes, seem to protect brain cells from damage. These cells become weaker in Alzheimer’s, but exercise helped make them stronger.

Another discovery involved cells near blood vessels in the brain. Exercise made these cells more active and healthy. The researchers also found a gene, called Atpif1, that helps grow new brain cells. This could be important for memory and thinking.

To make sure their findings apply to people, the team compared them to brain samples from humans with Alzheimer’s disease—and found the same patterns.

This research gives scientists new targets for future drugs and shows how powerful exercise can be for brain health.

Even if we don’t yet have a cure for Alzheimer’s, regular physical activity could help protect memory as we age.

If you’re able, keep moving—it may be helping your brain more than you know.

Here's What Happens to Your Blood Pressure When You Eat Blueberries Every Day

Blueberries are more than just a tasty snack—they’re good for your heart, too. Eating about one cup of blueberries each day may help lower your blood pressure. This is great news, especially for older adults looking to protect their heart.

Blueberries are rich in a natural compound called anthocyanin. It helps blood vessels relax and improves blood flow. When your blood vessels work better, your blood pressure may go down. A 2019 study showed that people who ate blueberries daily saw their top blood pressure number drop by about five points.

This fruit may also help your arteries stay flexible. When arteries get stiff, blood pressure rises and heart problems are more likely. Blueberries also contain fiber, which helps support a healthy heart.

You don’t have to eat them fresh to get the benefits. Freeze-dried or frozen wild blueberries work, too. In fact, wild blueberries may be even better. They have more antioxidants, more fiber, and stronger flavor than regular ones. You’ll usually find them in the frozen food section.

So, how much should you eat? Experts suggest two cups of fruit per day, and one of those can be blueberries. They can be eaten alone, in yogurt, smoothies, or baked goods.

Blueberries may also help with memory, reduce stress, and support healthy aging.

Adding blueberries to your diet is an easy way to care for your heart—and enjoy a sweet treat at the same time.

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.