06/20/24 - #156

Good morning. In today’s edition:

  • Swapping One Food Could Cut Heart Disease Risk by 20%

  • Overweight in Adolescence and Young Adulthood in Association With Adult Cerebrovascular Disease

  • A Simple Blood Test Known as a Proteomic Profile Can Predict a Patient’s Cardiorespiratory Fitness (CRF), and Those With the Most Fitness Can Reduce Their Risk of Mortality by 50%

  • Doctor Explains Three Ways You Can Reverse and Prevent Diabetes

…and lots more. Have a great day!

FOOD & NUTRITION

Swapping One Food Could Cut Heart Disease Risk by 20%

If you want to lower your risk of heart disease, a recent study has some clear advice: replace red meat with top-notch plant foods. These foods include soy, beans, and nuts. This simple change could decrease your heart disease risk by up to 20%.

The British Medical Journal published the study, led by Professor Walter Willet of the Harvard TH Chan School of Public Health. It highlights the health dangers of eating red meat. These dangers are especially high for processed kinds, like bacon and sausages. These meats raise the risk of heart disease. They also raise the risk of death from chronic diseases.

According to the research, daily red meat consumption boosts CHD risk by 12%, with processed meats posing even greater dangers. But, replacing red meat with plant proteins or whole grains and dairy reduces this risk a lot. Particularly potent are eggs, which when used to replace processed red meat, can lower CHD risk by 20%.

This shift not only benefits personal health but also has positive environmental implications. The study gathered data from over 43,000 men, spanning 30 years, ensuring robust results despite being an observational study. The research mostly involved white health professionals. But, the findings underline a trend seen in broader studies. Eating less red meat and replacing it with other proteins is healthier.

So, if you're considering what to cook for dinner tonight, maybe reach for the lentils instead of the lamb. Your heart might thank you for it.

WEIGHT LOSS

Overweight in Adolescence and Young Adulthood in Association With Adult Cerebrovascular Disease

A study from Finland shows that women who were overweight as teens or young adults are more likely to have strokes earlier in their adult lives. This risk remains even if they lose weight later on.

Researchers looked at over 10,000 people from the 1966 Northern Finland Birth Cohort. They looked at how their body mass index (BMI) at ages 14 and 31 affected their chances of getting strokes. They found that overweight women at age 14 had more than double the risk of ischemic strokes, where blood flow to the brain is blocked. This risk was still high at age 31.

The study noted that these risks were mostly seen in women. Overweight women at age 31 also faced nearly three times the risk of hemorrhagic strokes, which happen due to bleeding in the brain. For men, only those who were obese at age 31 saw an increased risk of hemorrhagic strokes.

These results highlight how important it is to keep a healthy weight from a young age. Being overweight can lead to serious health problems like strokes, especially for women. This suggests that preventing youth from becoming overweight is key. It could stop these health issues later on.

HEALTH

A Simple Blood Test Known as a Proteomic Profile Can Predict a Patient’s Cardiorespiratory Fitness (CRF), and Those With the Most Fitness Can Reduce Their Risk of Mortality by 50%

A new study led by Vanderbilt researchers shows that a simple blood test can tell how fit your heart is. This test is called a proteomic profile. If you're in good shape, this test can show that you have a 50% lower risk of dying from various health problems.

The team behind this research included Dr. Andrew Perry and Dr. Ravi Shah. They published their findings in the journal Nature Medicine.

Before, to check someone’s heart fitness, you needed to do an exercise test with lots of equipment and helpers. Now, this new blood test can make things much simpler. It checks for certain proteins that show how fit your heart is. This test is easy to do in any doctor's office.

The researchers looked at data from more than 14,000 people in studies from the U.S. and the U.K. They found that these proteins are linked to a lower chance of heart attacks, strokes, and diabetes.

Dr. Perry said this test could change how doctors talk about and handle heart health. It can help doctors give personal advice and treatment plans, especially about exercise, to improve health.

This blood test is a great tool because it not only checks your fitness but also helps predict other health risks. It could lead to better health care and help people stay healthy longer.

Doctor Explains Three Ways You Can Reverse and Prevent Diabetes

Dr. Robert Lustig, an expert on children's hormone problems at the University of California, San Francisco, shares three eating plans that can help stop or turn around type 2 diabetes. Many adults struggle with this health issue, and understanding these methods might make a big difference.

1. Ketogenic Diet: The ketogenic, or keto, diet cuts down on carbs and increases fats in your meals. This change helps your body burn fat instead of carbs, which can keep your blood sugar and insulin levels steady. It’s especially useful for managing diabetes.

2. Paleo Diet: Dr. Lustig also likes the Paleo diet, which is all about eating like our ancestors. This means lots of natural foods like meats, fish, fruits, veggies, nuts, and seeds, and saying no to processed foods that often make blood sugar levels spike.

3. Intermittent Fasting: Intermittent fasting is not about what you eat but when you eat. You switch between eating and fasting times. This break from eating helps improve how your body handles insulin and can lower your blood sugar.

Dr. Lustig points out that these diets reduce refined carbs and sugars, giving your liver a break and helping it work better. Since the liver is key in controlling insulin and blood sugar, this is really important.

Always talk to a doctor before starting new diets to make sure they are safe and right for you. Combining diet changes with regular exercise and good sleep also helps a lot.

✢ 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.