Healthier Health
Foods
Hypertension Update
Hypertension
and Lifestyle
Digestion and Food
Allergies
Ask Dr. J: Combining
Cholesterol Agents
References
In The Health News
Diet and Disease
Recipe of the Month:
Curry Carotene Soup
Dear Friends,
I recently went to two health
restaurants, serving organic foods
with vegetarian choices. While
I was pleased that healthier organic
foods are increasingly available,
I was somewhat disappointed that
neither of these establishments
served any foods containing whole
grains. Although their wheat was
organic, it was made from white
flour, devoid of the healthiest
parts of the grain–the nutritious
germ and fibery bran.
I have been so encouraged to
see the growth of the health food
industry in the past twenty-five
years, but it has come with some
compromise of the ideals that
were present when it started.
Until the late 1960s, a health
food store contained a collection
of dry goods, canned foods, and
boxes of dietary supplements.
The packaged breads that they
sold were mostly heavy, dry, and
dense, although they were made
from whole wheat.
It was about that time that the
interest in healthier and more
tasty foods became part of the
revolution of the sixties. Perhaps
all that European travel contributed
to the interest in fresher and
tastier foods, but it was the
macrobiotic movement that gave
the largest push to healthier
foods, including organic produce,
organic whole grains, and the
elimination of refined sugars
and artificial ingredients. At
that time, Michio and Aveline
Kushi, macrobiotic teachers, developed
a following, and they opened grocery
stores to supply them with their
organic, whole foods, including
whole wheat and brown rice.
Although only one store is left,
in Los Angeles, the influence
that the Kushi’s and macrobiotics
had on the health food industry
was dramatic. Organic food is
now the fastest growing segment
of the entire grocery business.
It is taking off across the country
and in Europe and Japan (where
the dietary choices that macrobiotics
encouraged had their start). Health
food stores are proliferating.
Unfortunately though, white flour
and sugar (taboos in the earlier
health food stores) have become
pervasive throughout health stores
and restaurants. At one time,
as the stores and restaurants
grew and prospered, they added
a small amount of white flour
and natural sweeteners to appeal
to a wider audience. Then organically
produced sugar became available,
and these two ingredients came
to dominate the market, with the
assumption that the larger audience
for health foods no longer cared
about the health benefits of whole
grains and fiber. Organic, whole-grain
breads are hard to find.
I applaud the healthier, organic
foods restaurants. I have been
to many around the world (recently
to O’Naturals and Flatbread
in New England). I would like
it even more if they and health
food stores would make a commitment
to less sugar and healthier whole
grains, which have consistently
been shown to be associated with
improved health and lower risks.
I noted last month that conventionally
defined hypertension shortens
lifespan by five years and adds
seven years of heart disease.
New information confirms earlier
evidence that even modest elevations
of blood pressure, not enough
to be considered hypertension,
can have a negative influence
on heart health. Normal blood
pressure is below 120 (systolic)
over 80 (diastolic), but mild
elevations (diastolic pressure
between 80 and 90, for example)
have long been considered of little
significance.
Recently, “prehypertension”
has been considered a risk factor,
with blood pressures from 120-140
systolic and 80-90 diastolic.
In this current report, researchers
reviewed data on 8986 participants
in the National Health and Nutrition
Examination Survey followed for
18 years. They found that prehypertension
(levels above 130 systolic and
85 diastolic) significantly increased
the risk of heart disease by 32
percent, and heart attacks by
42 percent.
These blood pressures have also
been associated with an increased
risk of strokes and other illness.
In a 2004 report, researchers
estimated the effects of prehypertension
on health. Their projections estimated
that the condition accounted for
3.4 percent of hospital admissions,
6.5 percent of nursing home stays,
and 9.1 percent of deaths. Drug
companies seized on this information
to promote increased use of pharmaceuticals
to control blood pressure.
However, while this information
shows that it is important to
control blood pressures even if
elevations are modest, most of
the time medications are unnecessary.
Moderately high blood pressure
can be controlled more safely
by following a healthy low-salt,
low-animal-fat diet, controlling
weight, exercising, learning to
relax, and taking dietary supplements.
Salt in the diet is a contributor
to increased blood pressure. Although
some reports (particularly reviews
from the salt industry) suggest
that only some sensitive individuals
show increased blood pressure
in response to dietary salt, some
thorough reviews suggest that
the relationship is common and
consistent. Research in the journal
Hypertension indicates that excessive
salt intake may be a problem for
most people.
The International Study of Salt
and Blood Pressure (INTERSALT
study) evaluated more than 10,000
people in 52 population groups
from 32 countries and salt was
clearly shown to influence blood
pressure in both normal and hypertensive
groups. It also appears that salt
sensitivity increases with age,
and if someone develops a habit
of eating salty foods when they
are younger, they may find it
difficult to change if they develop
health problems later in life.
Typical daily salt consumption
is from 5-13 gms, while our needs
are only 1/2 to 1 gm per day (1/5th
teaspoon).
Macular degeneration, an age-related
deterioration of the retina with
declining visual function, can
be reduced with better nutrition
and dietary supplements, such
as the carotenoid lutein, trace
minerals, and vitamins C and E
and beta-carotene. It may also
be beneficial to take supplements
that help small vessel circulation,
such as ginkgo biloba.
New research shows that in combination
even small doses of coenzyme Q10,
acetyl L-carnitine, and omega-3
oils can reverse some early signs
of macular degeneration and prevent
progression. These nutrients all
influence mitochondrial function
and enhance cellular energy production.
Also, macular degeneration might
result from compromised circulation
to the retina, and these supplements
may help circulation.
In this double-blind study of
106 patients, half were given
the supplement combination and
half a placebo and they were followed
for one year. The subjects given
the supplement improved in every
parameter that was evaluated,
including changes in visual field
defects, visual acuity, sensitivity
of the retina in the most sensitive
area, and the anatomical appearance
of the retina.
In the supplement group, only
one patient had disease progression,
while nine patients in the placebo
group worsened. An earlier pilot
study had suggested these benefits,
but this was the first controlled
study to show these results.
These nutrients have a number
of other health benefits, including
benefits for the heart, the brain,
circulation, and immune function.
Combining them with other antioxidants
and trace minerals as part of
a total health program will help
to preserve and restore eyesight
Food allergies have recently
been shown to be related to irritable
bowel syndrome (IBS). Typical
symptoms of IBS are gas, bloating,
cramps, diarrhea alternating with
constipation, and general abdominal
discomfort. Most of the medical
profession has been skeptical
that food sensitivities might
play any role in the condition,
other than recognizing that lactose
intolerance might be one contributor,
as most adults lack the enzyme
that digests milk sugar (lactase).
While some studies have shown
that elimination of specific foods
often helps to reduce symptoms
of IBS, now, researchers have
found that people with IBS have
high levels of antibodies to common
foods, including wheat, beef,
pork, lamb, soy, and eggs. While
the researchers were unable to
correlate the level of antibodies
with the severity or frequency
of symptoms, but symptoms might
be more related to quantity and
frequency of consuming the offending
foods.
Food sensitivities that are not
allergies will not show up in
antibody tests. IBS may also be
related to stress, abnormal intestinal
bacteria, caffeine, alcohol, low
dietary fiber, overgrowth of intestinal
yeasts, and excessive dietary
sugars.
Treatment options include avoiding
offending foods, taking supplements
of probiotics such as acidophilus
and bifidus bacteria, and eating
a high fiber diet. Fiber tends
to absorb water, which helps to
increase the bulk of the stool
and improve elimination. Supplements
of L-glutamine (2000-8000 mg),
gamma linolenic acid (240-480
mg), and enteric-coated peppermint
can all be helpful, as can fiber
supplements, such as freshly ground
flaxseeds or psyllium powder.
Q. To lower
cholesterol, can I safely take
policosanol, guggulipids, and
niacin together?
—TT, via Internet
Natural substances tend to be
much safer than the drugs that
lower cholesterol, and they can
be just as effective. Policosanol
(labeled as from Saccharum officanarum
or sugar cane), has been well
studied in comparison with the
statin drugs, and it appears to
be of equal benefit for the cholesterol
level and protection of the arterial
lining cells (endothelium). It
is a mixture of waxy alcohols,
including octacosanol, but the
specific mixture seems to make
a difference in its effect. However,
sometimes additional cholesterol-lowering
supplements are helpful.
Niacin, guggulipids, and red
yeast rice may all contribute
to maintaining a normal cholesterol
level, and they are unlikely to
have any negative interactions
with each other or with policosanol.
For most of my patients, a combination
of policosanol and red yeast rice
has been very effective, but I
have also recommended these with
guggulipids, niacin, or garlic
in various combinations, as well
as soy protein.
The usual doses: policosanol,
20 mg per day; red yeast rice,
1000-2000 mg; guggulipid, 500-1500
mg; garlic (deodorized), 1000-2000
mg; and niacin, 2000-3000 mg.
You will probably not need to
take more than one or two of these
to be effective. You might also
benefit from fish oil supplements
(EPA/DHA, 1000-2000 mg), and soy
protein (30 gms, or 20 gms if
replacing meat protein), with
its isoflavones and other beneficial
components.
Gary Hirshberg,
How Business Can Save the World,
Monadnock Summer Lyceum, June
26, 2005
Liszka HA,
et al., Prehypertension and cardiovascular
morbidity. Ann Fam Med. 2005 Jul-Aug;3(4):294-9.
Russell LB,
Effects of prehypertension on
admissions and deaths: a simulation.
Arch Intern Med. 2004 Oct 25;164(19):2119-24.
Chobanian AV,
Hill M, National Heart, Lung,
and Blood Institute Workshop on
Sodium and Blood Pressure: a critical
review of current scientific evidence.
Hypertension. 2000 Apr;35(4):858-63.
Appel LJ, et
al., Effects of comprehensive
lifestyle modification on blood
pressure control: main results
of the PREMIER clinical trial.
JAMA. 2003 Apr 23-30;289(16):2083-93.
Miller ER 3rd,
et al., Results of the Diet, Exercise,
and Weight Loss Intervention Trial
(DEW-IT). Hypertension. 2002 Nov;40(5):612-8.
Keenan JM,
et al., Oat ingestion reduces
systolic and diastolic blood pressure...
J Fam Pract. 2002 Apr;51(4):369.
Pins JJ, Do
whole-grain oat cereals reduce
the need for antihyper-tensive
medications...? J Fam Pract. 2002
Apr;51(4):353-9.
Fujita H, Yoshikawa
M.LKPNM: a prodrug-type ACE-inhibitory
peptide derived from fish protein.
Immunopharmacology. 1999 Oct 15;44(1-2):123-7.
Marczak ED,
et al., New antihypertensive peptides
isolated from rapeseed. Peptides.
2003 Jun;24(6):791-8.
He J, et al.,
Effect of soybean protein on blood
pressure: a randomized, controlled
trial. Ann Intern Med. 2005 Jul
5;143(1):1-9.
Zar S, et al.,
Food-Specific Serum IgG4 and IgE
Titers to Common Food Antigens
in Irritable Bowel Syndrome. Am
J Gastroenterol. 2005 Jul;100(7):1550-7.
Santelmann
H, Howard JM, Yeast metabolic
products, yeast antigens and yeasts
as possible triggers for irritable
bowel syndrome. Eur J Gastroenterol
Hepatol. 2005 Jan;17(1):21-6.
Malhotra S,
et al., Dietary fiber assessment
of patients with irritable bowel...
Indian J Gastroenterol. 2004 Nov-Dec;23(6):217-8.
Just after writing about folic
acid last month, a new article
appeared showing that folate lowers
the risk of hemorrhagic strokes.
In an evaluation of 396 patients,
folate levels were inversely related
to the risk of hemorrhagic strokes
(Van Guelpen B, et al., Folate,
vitamin B12, and risk of ischemic
and hemorrhagic stroke...Stroke.
2005 Jul;36(7):1426-31). The researchers
were surprised that no association
was seen with ischemic strokes
(clots), but noted that folate
levels in Sweden are possibly
too low to find such a link (foods
are not fortified and vegetable
intake is relatively low).
Chromium is essential for fat
and carbohydrate metabolism, and
has been associated with improved
diabetic sugar control and better
management of hypoglycemia. New
research in a nine-country case-control
study of 1408 men shows that subjects
with the highest levels of chromium
had a 40 percent reduction in
the risk of a heart attack compared
to men with the lowest levels
(Guallar E, et al., Low toenail
chromium concentration and increased
risk of nonfatal myocardial infarction.
Am J Epidemiol. 2005 Jul 15;162(2):157-64.)
A Japanese study evaluated 42,000
adults on a Western-style diet,
with high amounts of red meat,
poultry, cheese, white flour,
and butter, a Japanese diet, high
in some traditional foods, such
as pickled vegetables and salted
fish, and a healthy diet, high
in fruits, vegetables, soy, and
beans. Colon cancer was double
in both the Western diet and the
Japanese traditional diet compared
with the healthy diet. (Kim MK,
et al., Dietary patterns and subsequent
colorectal cancer risk by subsite:
a prospective cohort study. Int
J Cancer. 2005 Jul 10;115(5):790-8.)
Meat and saturated fats have often
been linked to increased colon
cancer risk.
Peel and seed about 3 pounds
of butternut squash, and steam
with 3 yams or sweet potatoes
until they are all soft. In olive
oil, sauté 2 diced onions,
3 diced large carrots, a minced,
thumb-sized piece of peeled fresh
ginger, 4 minced cloves of garlic,
and 1-3 Tbsp of curry powder,
depending on your taste. After
browning, add the juice of a half
lemon, 1 cup of organic coconut
milk (a creamy blend of coconut
pulp, available canned), and a
cup of shredded coconut, and lightly
cook these together. Mash the
steamed vegetables in the cooking
water, adding extra water as needed,
and add the other mixture to the
pot. Simmer this until everything
is blended and the flavors are
well mixed. You can add some sea
salt to taste (or just extra lemon
if you want to avoid the sodium).
You can use the food processor
or blender to make it smoother,
and serve it hot or cold.
