Learn how to add five to
six-and-one-half years to your life span simply by eating some of
nature’s most delicious foods on a daily basis
How to Add More Years
to Your Life
by Ann G.
Kulze, MD
March is
National Nutrition Month and the perfect time to learn how to add five
to six-and-one-half years to your life span simply by eating some
of nature’s most delicious foods on a daily basis. A team of
scientists from the Netherlands recently reported in the British
Medical Journal (December 2004, Volume 329) that adults over the age
of 50 who make wine, fish, dark chocolate, fruits, vegetables, garlic
and almonds part of their daily fare could experience a 76% lower risk
of cardiovascular problems, along with many extra years of life and
vitality with healthy hearts and arteries. Cardiovascular disease
remains the leading cause of death in westernized cultures and kills
more people than all forms of cancer combined.
Researchers involved in the study combed the medical literature to
find specific foods that had been shown in statistically valid
scientific studies to decrease the risk of cardiovascular disease or
modify its risk factors. They then used computerized, mathematical
models to determine how the combined effects of these individual, “heart-healthy”
foods could translate to a longer heart disease-free life. They dubbed
the combination of these foods the “polymeal” and found that men and
women could add 6.6 years and 4.8 years to their life expectancy
respectively. For the what, why and how of these six life preserving
foods read on.
Wine
Many epidemiologic studies have consistently found that moderate
alcohol consumption reduces the risk of cardiovascular disease. In The
Netherland’s Report, a daily glass (5 ounces) of wine was found to
reduce the risk by 32%. Moderate alcohol intake appears to benefit our
arteries through many mechanisms including: reduced blood clotting,
reduced inflammation, enhanced HDL (good) cholesterol levels and
improved blood sugar metabolism. It is theorized that wine, especially
red wine, offers additional health benefits because of the potent
antioxidant, polyphenol compounds it contains. In the case of this
potentially life-lengthening food, please note that intakes exceeding
moderate amounts are associated with many health risks to include high
blood pressure, many cancers, accidents and dependency, amongst others.
Unlike most of the other foods included in the “polymeal”, more is
definitely not better with this particular one.
Almonds
These delectable morsels have documented cholesterol lowering effects
and were found to reduce cardiovascular risks by 12.5 % when consumed in
the amount of 2.4 ounces daily (that is equivalent to two small
handfuls). Almonds, like their other nut cousins, contain heart-healthy
mono and polyunsaturated fats with known cholesterol-lowering effects.
They also contain fiber and plant sterols (phytosterols) capable of
reducing cholesterol levels, along with additional cardio-protective
nutrients including vitamin E, potassium, magnesium and argenine.
Almonds make for an ideal snack and are fantastic for adding a tasty
crunch to cereals and salads.
Fish
Numerous studies have found that regular consumption of fish
decreases death from heart disease. The polymeal investigators report
that eating four ounces (a small standard serving) of fish four times a
week can reduce cardiovascular risk by 14%. Fish, especially oily
varieties like salmon, tuna, mackerel, sardines and lake trout, contain
the superstar, “make-me-healthier”, long chain omega-3 fats, DHA and
EPA. These special omega 3 marine oils have numerous cardiovascular
benefits including; lowered blood pressure, decreased blood clotting,
decreased triglyceride levels, improved arterial health, decreased risk
of arrhythmia and sudden death and decreased progression of
atherosclerotic plaque. Regularly choose fish, especially the oily
varieties, as your protein of choice.
Dark Chocolate
How sweet it is to find out that choosing a bit of dark chocolate for
dessert can improve the health of our arteries! Several recent studies
report that dark chocolate is loaded with potent antioxidant plant
chemicals, called flavanols, that appear to promote healthy blood flow
through several favorable effects on the cells lining our arteries.
According to The Netherland’s Report, enjoying about 3.5 ounces
of dark chocolate daily translates to a 21% reduction in cardiovascular
risk. Always choose dark chocolate over white or milk chocolate, as
these forms have not been shown to have any benefits and make sure to
limit your indulgences to the prescribed amounts. Eating too much dark
chocolate can certainly lead to weight gain, which would wipe out any
potential health benefits.
Fruits and Vegetables
Fruits and Vegetables are nature’s nutritional megastars and
provide a host of benefits to our hearts and arteries. As part of the
daily polymeal, 14 ounces (several servings depending on type) of fruits
and veggies can lower cardiovascular risk by 21%. Fruits and veggies are
brimming with antioxidants that help maintain the health of our arteries
and contain soluble fiber and phytosterols that can lower LDL (bad)
cholesterol levels. Eating an abundance of fruits and vegetables has
well documented blood pressure lowering effects and provides one of the
simplest eating strategies available to maintain a healthy body weight.
When choosing your produce, go for quantity, color and variety. Garlic,
onions, blueberries, strawberries, red grapes, avocados, broccoli and
asparagus are especially beneficial for cardiovascular health, so make
them your first choice.
Garlic
This diminutive food is loaded with flavor from plant compounds
called allyl sulfides that exert medicinal properties as well. As part
of the daily polymeal, 2.7 grams of garlic (about 1-3 cloves depending
on size) reduces cardiovascular risk 20%. The organosulfur compounds
that form when garlic is crushed or chopped have been shown to lower LDL
(bad) cholesterol levels, in addition to lowering blood pressure and
thinning the blood. To maximize the goodness in garlic, use it freshly
chopped or minced and add it to your foods at the end of cooking.
In Dr. Ann’s 10-Step Diet (Top Ten Wellness and Fitness,
October 2004), Ann Kulze, M.D., a primary care physician and wellness
expert with a unique expertise in nutrition, gives readers a plan they
can sink their teeth into, permanently. A wife and mother of four, Dr.
Ann graduated valedictorian from the Medical University of South
Carolina and has practiced as a primary care physician for over 15
years. She is the founder and CEO of Just Wellness, LLC, a firm
specializing in corporate and group wellness seminars, and her expert
advice recently appeared in Time magazine. Hometown: Charleston,
SC.
www.DrAnns10steps.com
