Dr Dingle's Blog / heart disease
A large amount of evidence has shown a high intake of tree nuts is associated with a reduced risk of cardiovascular disease (CVD), mortality from type 2 diabetes (T2DM), and all-cause mortality.
In this study after 4 weeks on a pecan-rich diet the researchers saw beneficial changes in serum insulin, insulin resistance (HOMA-IR) and beta cell function (HOMA-β) as well as cardiometabolic disease. That is a significant reduction in the risk of diabetes2, heart attacks and stroke.
Cardiovascular diseases (CVD) are a leading cause of death worldwide, and is primarly caused by inflammation and oxidation. Within the past few decades, there has also been a dramatic increase in diet-related chronic diseases related to CVD risk, i.e., diabetes, obesity, and hypertension, in both industrialized and developing nations. The problem is only getting worse even though we spend more money on pharmaceuticals and the medical system than ever before. Increased production of reactive oxygen species, oxidative stress, and inflammation, are the leading causes of type 2 diabetes mellitus (T2DM), arterial hypertension, and dyslipidemia.
A growing body of evidence has shown that a high intake of nuts (all types) is associated with a reduced risk of CVD development, all-cause mortality, and mortality from diabetes. Indeed, a nut-containing diet also contributes to weight control and weight loss despite the large number of calories.
Bioactive compounds present in nuts, include essential fatty acids, vitamins and minerals, fiber, and phytochemicals, have all been shown to reduce inflammation, improving vascular reactivity as well as fasting glucose and insulin sensitivity, and by lowering oxidative stress. Numerous studies have now shown that consumption of nuts is effective in reducing oxidative stress and inflammation. Other studies have shown frequent nut consumption is associated with lower concentrations of inflammation (CRP, IL-6) and some endothelial (the artery lining) markers in clinical trials. In a study of 5,013 participants, a greater intake of nuts was associated with lower amounts of inflammatory biomarkers. Subjects with nut intake of five or more times per week had a 20% nearly 20% reduction in inflammation compared to those who never or almost never consumed nuts. Pistachio nuts, for example, reduce oxidative stress and inflammation. Pistachio kernels have anti-inflammatory and antioxidant properties at lower doses than reported previously and decreased inflammation (TNF-α and IL-1β) in a dose-dependent way. That is, the more the participants consumed, the lower the inflammation.
EAT MORE NUTS
But not peanuts and cashews
For much more information on how to reverse diabetes and cardiovascular disease (and all chronic illness) “Overcoming Illness” our latest book is a must read.
A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial
Diane L. McKay 1,*, Misha Eliasziw 2, C. Y. Oliver Chen 1 and Jeffrey B. Blumberg 1http://www.mdpi.com/2072-6643/10/3/339/htm
Atherosclerotic cardiovascular disease (CVD) such as acute heart atacks and stroke remains the leading cause of death worldwide. Both epidemiological and clinical studies have shown a strong link between inflammation, such as C-reactive protein (CRP), tumor necrosis factor (TNF)-alpha and interleukin (IL)-6, and the risk of cardiovascular events. Studies have also shown a strong link with inflammation and insulin resistance, an important determinant of CVD and diabetes.
So it all comes down to inflammation
In this study they investigated the link between inflammation insulin resistance and fat consumption and found insulin resistance linked with inflammation (hs-CRP and IL-6) and these inflammatory biomarkers were positively associated with saturated fatty acids and negatively associated with unsaturated fatty acids and monounsaturated fats. Dietary components, especially fatty acids, affect the expression and release of inflammatory biomarkers. Polyunsaturated fatty acids (PUFAs), such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have a cardioprotective effect by reducing inflammation. Indeed, clinical studies have shown that diets may have effect on inflammatory biomarkers.
What does this mean?
One step to lower you inflammation and risk of CVD the major killer in in the world (and all chronic illness if you read my work) is to increase your omega 3 fatty acid and lower some of your saturated fats. There are many other ways to lower your inflammation and risk of chronic disease including lifestyle and dietary changes.