Each year, nearly a quarter of a million American men learn they have prostate cancer. Most are diagnosed with early-stage cancer that has not spread beyond the prostate gland. Traditional treatments include surgery, radiation therapy, and a “watch and wait” strategy called active surveillance. A new study published online this week in JAMA Internal Medicine indicates that diet may be an important add-on. The study, part of the ongoing Harvard-based Health Professionals Follow-up Study, suggests that eating more foods that deliver healthy vegetable oils can help fight the second leading cause of cancer death in men. Earlier studies have implicated the traditional Western diet, which is relatively high in red meat and other sources of animal fats, with a higher risk for developing prostate cancer in the first place, while eating more vegetable oils and vegetable protein may help prevent it.
The Mediterranean diet has been getting a lot of press as being the very best for health. But there’s another diet that appears to be equally good: a vegetarian diet. A study published in JAMA Internal Medicine found that people who ate a vegetarian diet were 12% less likely to have died over the course of the five-year study than nonvegetarians. The benefits were especially good for men, who had a significant reduction in heart disease. This study underscores the idea that meat consumption influences long-term health, and not in a good way. Should you consider ditching the Mediterranean diet and becoming a vegetarian instead? Either one is healthier than the typical American diet, so it’s really a matter of personal choice.
Memorial Day marks the unofficial beginning of summer and the official beginning of grilling season. From northern Maine to southern California, the backyard barbeque will be a key part of the holiday weekend. Whether your menu includes simple burgers or something more elaborate, several simple steps can help you serve up a healthy meal: Start with a clean grill. Limit the formation of potential cancer-causing compounds by marinating meat, poultry, or seafood before cooking, cooking for longer at a lower temperature, and having a spray bottle filled with water handy to control fatty flare-ups. Give veggies and fruit equal billing with meat. And practice safe grilling by keeping raw meat, poultry, and seafood separate from vegetables and other foods, using a food thermometer to check the internal temperature of grilled meat, poultry, and seafood, and placing grilled food on a clean plate, not on the ones that held them when they were raw.
• Fast-food restaurants deliver filling, inexpensive meals and snacks. But there’s usually a hidden added cost: a wallop of salt (sodium) that isn’t good for cardiovascular health. Even with the current clamor for reducing sodium in the American diet, and industry promising to do just that, the amount of sodium in prepared foods hasn’t changed much since 2005, according to a report published in the latest issue of JAMA Internal Medicine. The average sodium in chain restaurant items increased 2.6% between 2005 and 2011. In packaged foods, it fell on average 3.5%. While some are calling for tighter government regulation on the sodium content in processed and restaurant foods, you can take action now.
Adding more protein to the diet and cutting back on carbohydrates, especially highly processed carbs, is an eating strategy adopted by a growing number of people. A new study in the Journal of Nutrition Education and Behavior found that 43% of women surveyed are using the practice of eating more protein to prevent weight gain, and this strategy was associated with weight loss. It isn’t necessary to eliminate all carbohydrates and focus only on protein. Such an eating strategy may have a short-term payoff for weight loss, but it may also come with some long-term risks. Tips for getting a healthful mix of nutrients include adding the healthful trio of fat, fiber, and protein to each meal; avoiding highly processed foods; and choosing the most healthful sources of protein, such as fish, poultry, eggs, beans, legumes, nuts, tofu, and low-fat or non-fat dairy products.
When you decide it’s time to live a healthier lifestyle, you’re likely to get better long-term results if you start improving your diet and increasing physical activity at the same time. It may seem better to improve just one thing at a time. But while you don’t have to make drastic changes overnight, a new […]
Is red meat bad for your heart? A new study suggests it is, but not for the reasons you might expect—like the saturated fat or cholesterol in red meat. A team from a half dozen U.S. medical centers says the offending ingredient is L-carnitine, an amino acid that is abundant in red meat. Their work shows that eating red meat delivers L-carnitine to bacteria that live in the human gut. These bacteria digest L-carnitine and turn it into a compound called trimethylamine-N-oxide (TMAO), which has been shown to cause atherosclerosis, the disease process that leads to cholesterol-clogged arteries, in mice. There’s still a long way to go before we know the full story about L-carnitine and heart disease, but this work suggests that cutting back on L-carnitine (and avoiding L-carnitine supplements) may be good steps for heart health.
Salt is a cheap, easy way to turn on taste buds. That’s one reason why it’s in so many of the foods we eat. It’s so commonly used that most Americans consume more than double the recommended daily limit for it. Three new studies in BMJ (formerly the British Medical Journal) once again confirm the relationship between salt intake and health problems. They show that reducing salt intake can help lower blood pressure and lower the odds of having a heart attack or stroke or developing heart failure. They also show that consuming more potassium is also linked to lower blood pressure and lower risk of stroke. Current dietary guidelines recommend that Americans get no more than 1 teaspoon of salt a day. That’s the equivalent of 2,300 milligrams (mg) of sodium a day. Most Americans get much more than that. It’s possible to cut back by avoiding processed and packaged foods, using herbs and spices to season food instead of salt, and other strategies. It’s best to get potassium from food, especially fruits and vegetables. Green leafy vegetables, beans, and bananas have a lot of potassium.
If you are worried about your weight, paying more attention to what you eat, not less, could help keep you from overeating. Multitasking—like eating while watching television or working—and distracted or hurried eating can prompt you to eat more. Slowing down and savoring your food can help you control your intake. That’s the bottom line from a report published in the April issue of the American Journal of Clinical Nutrition. It offers two key conclusions: 1) Being distracted or not paying attention to a meal tended to make people eat more at that meal. 2) Paying attention to a meal was linked to eating less later on. Mindful eating is a good solution. It can reduce daily calorie intake, help make healthier food choices, and add to the enjoyment of eating.
All-you-can-eat buffets are a boon for hungry, thrift diners and a nightmare for dieters or those trying to maintain a healthy weight. If you are in the latter camp, here are two tips from Brian Wansink, the master of mindful eating: 1) Take a walk around the entire buffet to scope out your options before serving yourself. 2) Put your food on a small plate instead of a big one. Those come from observations of more than 300 men and women dining in two dozen all-you-can-eat Chinese restaurants. Understanding the many factors that influence what and how you eat can help you take more control of your eating habits. Who you eat with, how you are feeling, and activities like parties or shopping can influence when and how much you eat.