Going Nuts for Nuts

Bear with me for a second.  I know studies are sometimes boring but hang on to your hats folks.  You are going to want to read about these.  Studies involving thousands of people illustrate that diets rich in nuts help reduce the risk of heart disease.  Coronary heart disease is the leading killer of men and women in the US.  Nuts have powerful antioxidants and anti-inflammatories and heart disease is an inflammatory condition.

• “The famous Seventh Day Adventists study followed more than 30,000 church members over a 12-year period. The results showed that even in this healthy-living, largely vegetarian group, those who ate nuts at least five times per week cut their risk of dying from coronary heart disease (CHD) by 48 percent, compared with those who ate nuts less than once weekly.  They also cut their risk of a nonfatal heart attack by 51 percent.
• In a study involving more than 3,000 African-American men and women, those who consumed nuts at least five times a week cut their risk of dying from CHD by 44 percent, compared with those who ate nuts less than once weekly.
• The results of the 14-year Nurses’ Health Study—which involved more than 86,000 women—indicate that women who consume more than five ounces of nuts weekly will cut their risk of CHD by 35 percent, compared with those who eat less than one ounce per month.  (Similar reductions seen in the risk of death from CHD and non-fatal heart attacks.)  And, the 17-year Physicians’ Health Study involving more than 21,000 men found that those who consumed nuts at least twice a week cut their risk of sudden cardiac death by 53 percent, compared with those who rarely ate nuts.  (There was no significant decrease in the risk of nonfatal heart attack or nonsudden CHD death.)”

Nuts and seeds contain very concentrated sources of protein, fats, B vitamins, vitamin E, iron, magnesium and other minerals. Some nuts contain omega 3 fatty acids and can help improve the balance of good and bad cholesterol, blood lipids and reduce the risk of heart disease.

If you have difficulty digesting nuts and seeds, soaking them overnight begins the sprouting process and improves their digestibility.

Nuts and seeds are best eaten in limited amounts if you are concerned with weight loss or if you have difficulty digesting them.  Nuts and seeds rich in omega 3 fatty acids (flaxseed, walnut, chia and pumpkin seed) may be beneficial as these fats may improve metabolism.

Almonds contain high concentrations of minerals that include calcium, magnesium, potassium and iron.  Almonds are the only nut that is alkaline forming in the body.  Almonds are also believed to contain an anti-carcinogenic compound.

Brazil nuts are high in sulfur containing amino acids and selenium.  Selenium acts as an antioxidant and is involved in immunity.

Hazelnuts are rich in calcium, magnesium, iron, potassium, phosphorus, folic acid and vitamin E.  Hazelnuts can act as a general health aid and strengthen the stomach.

Macadamia nuts are high in fat and will contribute to weight gain if consumed in excess.  In moderation macadamia nuts help improve the balance of cholesterol because of the abundance of monounsaturated fats.  Macadamias are very low in carbohydrates and great for low carb diets.

Pistachio nuts are considered a tonic for the whole body. Pistachios purify the blood, lubricate the intestines and are used to treat constipation.

Walnuts are high in protein, iron and contain omega 3 fatty acids.  Walnuts can reduce inflammation and pain, lubricate the lungs and intestines and nourish the brain and adrenal glands.

Flaxseeds are the richest source of omega 3 fatty acids and help to improve immunity and reduce high cholesterol.  Flaxseed meal effectively prevents constipation and is a source of lignans – compounds that have antitumour and antioxidant properties. Flaxseeds can also balance estrogen levels.

Pumpkin seeds are utilized to fight intestinal parasites especially roundworm and tapeworm.  The high zinc of pumpkin seeds helps explain the value for the treatment of impotence and prostate enlargement.  Pumpkin seeds are also high in omega 3 fatty acids.

Sesame seeds are high in calcium and are a fine source of magnesium, niacin, vitamins A and E, protein and unsaturated fats. When sesame seeds are made into tahini (sesame seed paste) they provide a rich, bioavailable source of calcium.

Sunflower seeds are high in protein, unsaturated fats, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc, B vitamins and vitamin E.  Sunflower seed are one of the few plant sources of vitamin D.

There is a recipe that I promised all of my friends at Hackensack University Medical Center.  Please watch out for the super nuts recipe tomorrow.  Until then, go nuts for nuts!

February is National Heart Health Month for Women

A Blog from The Panel of Experts

By Dr. Michael L. Smith – Functional Medicine – Nutrition and Chiropractic HEALTHcare.

I remember growing up in the sixties and seventies hearing and seeing the ubiquitous Virginia Slims ads with those famous words, “You’ve come a long way, baby”. In many ways, that has proved to be true. Sadly, there continues to be a sex biased approach when it comes to identifying and treating heart disease in women versus men in this country.

Here are some facts:

• Heart disease is the leading cause of death of women in the USA, whereas, cardiovascular deaths in men have declined and  the number of cardiovascular deaths in women remains unchanged or is increasing.
• The onset of symptoms and clinical manifestations of coronary heart disease (CHD) in women start as much as 10-20 years later for myocardial infarction (heart attack (MI)) and sudden cardiac death. Despite the fact that women live longer than men, each year since 1984, more USA women than men die of cardiovascular disease (CVD). The sex gap in mortality continues to widen.
• The landmark 2001 IOM (Institute of Medicine) 2001 report clearly stated the pervasive level of sex bias in medical research. It also stated that women have been under represented in research studies. In fact much of the evidence in the medical literature for prevention, testing and treatment for (CHD) has been gathered from studies on predominantly middle aged men.
• Women have received fewer interventions to prevent and treat heart disease. Less cholesterol screening, less lipid (cholesterol and triglyceride) lowering therapies, fewer referrals to cardiac rehabilitation and fewer implantable cardioverter-defibrillators compared to men with the same recognized indications
• More women who have had heart attacks die within 1 year compared to men and 39% do not survive their first MI.
• 61% of deaths due to stroke occur in women.
• AND HERE MAY BE THE MOST IMPORTANT FACT: 60% of women who die of CHD do not have the classic symptom presentation: upper back pain or neck pain, dyspnea (difficulty breathing), palpitations, indigestion and fatigue rather than jaw, chest or arm pain are the presenting symptoms.
• 38% of women will die within the first year after a first MI vs. 25% of men.

It is imperative that women be included in all aspects of health related research and extra care should be given as to how men and women differ respectively in their expression of cardiovascular diseases and treatment strategies. It should be the responsibility of the doctor to better educate the female patient as to the importance of the prevalence of CVD as the #1 potential problem to women’s health in this country. Although 1 of 29 deaths in women is due to breast cancer, most women perceive breast cancer as their major health concern even though 1 in 2.4 deaths in the USA will result from CVD.

Changing these attitudes of women should include a comprehensive evaluation of a woman’s lifestyle that should include a program of prevention strategies to eliminate the underlying causes of cardiovascular disease. These programs should include a detailed history, identification of those patients at highest risk, implementing patient specific nutritional, dietary and exercise programs and follow up laboratory testing of causative factors that now show up as disease. Avoidance of therapies without benefits or where risks outweigh benefits.

A newer model of medicine has emerged that addresses the bodies altered processes that precede the onset of what has been named as a disease. Functional Medicine is a dynamic approach to assessing, preventing, and treating complex, chronic disease by identifying and eliminating breakdowns to the physiology and biochemistry of the human body with the primary goal of optimizing the patient’s health. Chronic disease is almost always preceded by a lengthy decline in function in many of the bodies organ systems. Returning patients to health requires reversing or improving those specific problems that have contributed to the disease. Those dysfunctions are the result of lifelong exposure with the environment, lifestyles, and our genetic background. Each patient represents a unique history that presents itself as disease or the maintenance of health. Functional Medicine tries to answer the question of why rather than treating a group of symptoms.

In honor of this month’s theme, let us continue to strive together with the goal of improving women’s health so you can look in the mirror and shout, “You’ve come a long way, baby!”