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Tidbits of Coachella Valley
lifelong health Dr. David Lipschitz
Nut Nutrients are Part of a Heart-Healthy Diet Americans have been bombarded with an anti-fat campaign for the last 50 years. Who hasn’t heard that fatty foods are the cause of all our ills and expanding waistlines? Although there is no question that a high-fat diet is a major culprit in increasing cholesterol, causing heart disease and contributing to a high risk of cancer and Alzheimer’s disease, the message is not quite so simple. Not all fats are created equal -- there are good and bad fats. More importantly, new information shows that the most successful heart-healthy diet actually requires consumption of the right fats. Published in the Archives of Internal Medicine, research shows that eating 2.5 ounces of nuts daily actually reduces the risk of heart attacks and lowers cholesterol. In this study, researchers reviewed the data from 25 research trials and clearly demonstrated that nuts lower total cholesterol by 5.1 percent -- LDL cholesterol was reduced by 7.4 percent and triglycerides were lowered by 10.2 percent. Interestingly, the benefits were greatest in those who were not overweight and had higher cholesterol levels. In addition, the benefits were greater in those consuming a high-fat rather than a healthy diet. How could nuts, a food rich in calories and fat, be a super food and an integral part of a healthy diet? First, nuts are rich in monounsaturated fats, which lower cholesterol but do not increase the risk of cancer. Unlike the polyunsaturated fats obtained from corn, sunflower, safflower and soybeans, monounsaturated fats have a different chemical structure, do not become oxidized and do not form toxic free radicals that damage cells. Most importantly, nuts contain a high concentration of omega-3 fatty acids. These promote brain health, decrease the risk of Alzheimer’s, reduce lipids and reduce cholesterol deposits in arteries. In addition, omega-3 fatty acids inhibit inflammation, which may prove beneficial in reducing symptoms from arthritis. Referred to as an “essential fatty acid,” these fats are not manufactured by the human body and must be obtained from outside sources. The other essential fatty acid is omega-6, which is the main fat found in corn-fed animals. Unlike omega-3, omega-6 raises cholesterol and stimulates inflammation. Our diet generally contains 14 to 16 times more omega-6 than omega-3 fatty acids. Studies show that eating more omega-3 fats neutralizes the negative effect of omega-6. Nuts contain a wide array of beneficial components. L-arginine, an amino acid found in nut proteins, appears to affect the flexibility of cell membranes, which leads to improved vascular and immune function. Nuts have high fiber content, impairing absorption of cholesterol from the bowel while improving bowel function. In addition, nuts contain high levels of vitamin E, which have been shown to reduce the risk of heart attacks, cancer and strokes. Unlike the capsule
form of vitamin E, foods contain a critical mix of four individual forms of vitamin E -- alpha, beta, delta and gamma tocopherol. Finally, plant sterols found in the right combination in nuts also lower cholesterol and reduce inflammation. Although nuts offer huge benefits for total health, these high-calorie foods must be consumed in moderation. Two and a half ounces of nuts contains approximately 350 calories. A handful of nuts is fine, but a bucket full is too much. Some nuts are healthier than others. Walnuts seem to be the most beneficial for your health, followed closely by pecans, almonds and hazelnuts. Macadamia nuts have the highest fat content and hence the most calories. Our bodies need fat -- the right fat -- to promote health and prevent disease. So, when it comes to developing your diet, think like the Greeks! Their Mediterranean diet contains large amounts of fish, olive oil and nuts, and fewer carbohydrates than other European nations. Remember to eat right, consume foods in moderation and don’t diet! Develop a lifestyle of heart-healthy foods that includes olive and canola oil, fish and a handful of nuts. Eat ample fruits and vegetables, healthy protein (lean meat and fish) and complex carbohydrates. Combined with exercise, a healthy and balanced diet is the best prescription for a long and independent life.
breed and current fitness level. If your dog is out of shape, gradually increase the length and pace of your walks over time. • Supervised swimming is good exercise for most breeds. But don’t just toss your dog into a lake assuming he’ll be a great swimmer. • Hiking trails provide good exercise and stimulation for dogs -- on-leash, of course. • Set up an obstacle course in your yard for a good mental and physical workout. • Jogging and Frisbee are tried and true forms of exercise, as well. Just remember to always have water available for you and your dog. Bottom line: Exercise isn’t about feeling tired. It’s about feeling -- and being -- your best. Woof! Dog trainer Matthew “Uncle Matty” Margolis is co-author of 18 books about dogs, a behaviorist, a popular radio and television guest, and host of the PBS series “WOOF! It’s a Dog’s Life!” Read all of Uncle Matty’s columns at the Creators Syndicate website at www.creators.com, and visit him at http:// www.unclematty.com. Send your questions to dearuncle. gazette@unclematty.com or by mail to Uncle Matty at P.O. Box 3300, Diamond Springs, CA 95619.
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CASEY’S CORNER (from page 9)
Dr. David Lipschitz is the author of the books, “Breaking the Rules of Aging” and “Dr. David’s First Health Book of More Not Less.” To find out more about Dr. David Lipschitz and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com. More information is available at www. DrDavidHealth.com.
Vol. VI Issue 25
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