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Nuts and Berries Fight Metabolic Syndrome

shantihhh's picture

 A number of recent studies have indicated that nuts and berries provide great advantages in averting metabolic syndrome, a cluster of symptoms linked to heightened risk of obesity, cardiovascular disease and diabetes.

Preliminary results from a Spanish study involving 9,000 people suggest that a Mediterranean diet leads to improved levels of cholesterol, blood glucose and blood pressure, all linked to metabolic syndrome. In particular, a Mediterranean diet supplemented with 15 grams of walnuts, 7.5 grams of hazelnuts and 7.5 grams of almonds per day appeared to provide a long-term 50 percent reduction in the risk of cardiovascular disease, more than the Mediterranean diet high in olive oil or the low fat diet. The research was published in the Archives of Internal Medicine.

Whenmy in-laws live in Chilliwack, British Columbia they had many hazelnut trees-but they had to share the harvest.

In another study, researchers found that people who supplemented their everyday diet with 2-3 ounces of pistachios per day for four weeks showed significantly improved cholesterol ratios, perhaps due to their increased intake of fiber and lower intake of saturated fat. This study was published in the Journal of the American College of Nutrition.

Ground hazelnuts make a yummy breading for fish!

"This research challenges the previously held belief that a low-fat diet is best for heart health. Studies now show that a diet with a moderate amount of healthful monounsaturated fat, like the kind found in pistachios, is a more effective way to prevent heart disease than reducing overall fat intake," said lead researcher James Cooper.

In a long-term study of 34,000 post-menopausal women published in the American Journal of Clinical Nutrition, the consumption of flavonoid-rich foods such as berries was correlated with lowered incidence of cardiovascular disease over the course of 16 years.

An estimated 50 million people suffer from metabolic syndrome in the United States, placing them at a doubled risk of cardiovascular disease and five times the risk of diabetes compared with those who do not have the syndrome.

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Snigdha's picture
How to prevent/avert/reverse metabolic syndrome? Lose weight--Moderate weight loss, in the range of 5 percent to 10 percent of body weight, can help restore your body's ability to recognize insulin and greatly reduce the chance that the syndrome will evolve into a more serious illness. Exercise--Increased activity alone can improve your insulin levels. Aerobic exercise such as a brisk 30-minute daily walk can result in a weight loss, improved blood pressure, improved cholesterol levels and a reduced risk of developing diabetes. Most health care providers recommend 150 minutes of aerobic exercise each week. Exercise may reduce the risk for heart disease even if without accompanying weight loss. Consider dietary changes--Maintain a diet that keeps carbohydrates to no more than 50 percent of total calories. Eat foods defined as complex carbohydrates, such as whole grain bread (instead of white), brown rice (instead of white), and sugars that are unrefined (instead of refined; for example cookies, crackers). Increase your fiber consumption by eating legumes (for example, beans), whole grains, fruits and vegetables. Reduce your intake of red meats and poultry. As much as 30 percent to 45 percent of your daily calories can come from fat. Consume healthy fats such as those in canola oil, olive oil, flaxseed oil and nuts. Limit alcohol intake--Consume no more than one drink a day for women or two drinks for men. The Cleveland Clinic Foundation.
AnjaliD's picture
I just love the pics in your blogs. Amazing clarity. I loved the first pic of that squirrel.
Hyde.Ray's picture
Ye pics are indeed beautiful. Where do you get it?
Ganesh.Dutta's picture
nice informations with amazing pictures!
shantihhh's picture
Thanks! I am working on over 2500 photos editing, arranging from this last trip. However, I snap photos constantly. I am the crazy woman on her stomach at the park coaxing the squirrels to look into the lens, or the woman rearranging veggies and fruits at the Asian markets with her SLR Nikon D80 around her neck. I am uploading on flikr but I keep most of my photos for family and friends to see. I rarely if ever include in public photos of the family, but I did on the bodge below LOL Shanti/Mary-Anne
Yes, U r right. In past ladies regularly use nut after pragnancy and and got more energy. But these day somebody understand it increase our metabolic rate.
Nuts And Berries Fight Metabolic Syndrome