5/6/24 - NEW YORK, May 6 (UPI) -- Consuming olive oil could help reduce the risk of dying from dementia, regardless of overall diet quality, a new study of U.S. adults suggests.
"Olive oil is rich in monounsaturated fats and contains compounds with antioxidant activity that may play a protective role for the brain," the study's lead author, Anne-Julie Tessier, a registered dietitian and research associate at the Harvard T.H. Chan School of Public Health, told UPI via email.
In a Mediterranean diet, olive oil "appears to have a beneficial effect against cognitive decline," said Tessier, who has a doctorate in human nutrition. "Higher olive oil intake was previously associated with a lower risk of cardiovascular disease and mortality, but its association with dementia mortality was unknown."
Researchers evaluated olive oil intake every four years with a food frequency questionnaire. They categorized consumption as never or less than once per month; greater than 0 to less than or equal to 4.5 grams per day; greater than 4.5 grams per day to less than or equal to 7 grams per day; and greater than 7 grams per day.
During a 28-year follow-up, 4,751 dementia-related deaths occurred. People who inherited from both parents the apolipoprotein ε4 (APOE ε4) allele -- a risk gene tied to late-onset Alzheimer's disease -- were five to nine times more likely to die from dementia, the study showed.
Meanwhile, adults who consumed at least 7 grams of olive oil per day, or half of one tablespoon, had a 28% lower risk of dementia-related death compared with those who never or rarely ingested olive oil. The results held steady after the researchers adjusted for APOE ε4.
3/6/24 - Eye exercises
3/5/24 - Brush teeth before breakfast
2/6/24 - whole wheat bread and diabetes: "Whole-wheat can have positive effect on blood parameters, such as blood sugar and fat profiles, in patients with diabetic."
11/14/23 - If you want to live a long, healthy life, there's good evidence that a healthy diet with enough fiber is key.
Foods rich in fiber, including plenty of carbohydrates, are featured prominently in diets in the Blue Zones, areas of the world where people live the longest, healthiest lives.
10/19/23 - Pressed juice contains almost all the nutrients of full fruits and vegetables, minus one particularly good vitamin: fiber. When the fruits and vegetables are pressed, they lose the fiber that makes them crunchy or chewy.
10/9/23 - This article mentions that pistachios can help lower blood sugar. These article from Healthline and this article from A1Cguide have more details. I think I'll buy some pistachios from Costco as my net nut snack. At first I was buying mixed nuts, then lately cashews. This article mentions that cashews might be good for cholesterol while not raising glucose levels. While this article says that cashews may be beneficial.
8/28/23 - Saw Barramundi (a type a fish) on sale at Costco, so I'm trying it out instead of my usual salmon. Is it any good? Here's what WebMD says, "Barramundi is a healthy type of fish to start including in your diet. It's nutritious sea bass with great texture, taste, and nutrition.
Barramundi is low in fat and high in omega-3 fatty acids, making it a great source of essential nutrients. Some consider barramundi one of the healthiest seafoods. This fish is great for your cardiovascular system.
... Barramundi is sea bass with moist flesh and large flakes. It has a sweet taste that makes it easily adaptable for most recipes. Barramundi complements most flavors and recipes. You can cook it in most ways except for poaching. The barramundi is a versatile fish and is a good alternative to salmon due to its nutrition and sustainability."
8/8/23 - What about eggs? This article from Cyrus Khambatta, PhD says "Eating eggs increases your risk for the development of type 2 diabetes, heart disease, diabetes complications, and all-cause mortality. To maintain a low risk for these conditions, limit your egg consumption as much as possible."
7/13/23 - Interested in knowing the differences between a DASH diet vs. a Mediterranean diet? Both can offer the same types of heart and cardiovascular health benefits. But they both have their own unique differentiations as well!
This article will discuss the differences between a DASH diet vs. Mediterranean diet, their benefits, and how to decide which would be better for you!
6/21/23 - Certain foods, like oatmeal, nuts, and fatty fish, help to keep your cholesterol levels in check. And not all high cholesterol foods are bad for you. For example, eggs are high in cholesterol, but they’re also packed with protein and other nutrients. It’s the foods that are high in saturated fat that you need to worry about, because they can raise your cholesterol levels AND make you gain weight.
What are the worst foods for high cholesterol? Red meat, fried foods, and baked goods are notorious for raising levels of low-density lipoprotein (LDL) cholesterol, the sticky kind that builds up in artery walls.
6/20/23 - Unlike many other foods that are high in carbohydrates, black beans don’t cause a spike in blood sugar. Studies have actually found the opposite. When people eat black beans with rice, their blood sugar levels tend to be lower than if they only ate rice. For people with diabetes, adding beans to a healthy diet can improve blood sugar control while reducing heart disease risk.
6/19/23 - Due to increasing research around celery and celery juice, many nutritional experts consider celery to be a superfood. Like many superfoods, celery packs a nutrient-dense punch and offers a long list of both short and long-term health benefits despite being a common, everyday food item.
Many of the specific nutrients looked for in superfoods include fiber, antioxidants, and fatty acids, which are all closely linked to good health and longevity. Other superfoods include avocados, leafy greens, berries, and cinnamon.
6/18/23 - Omega-3 fatty acids are crucial for maintaining good heart health. They help lower triglycerides, reduce inflammation, and prevent the formation of blood clots, all of which can reduce the risk of heart disease. Omega-3s also help lower blood pressure, which is another significant risk factor for heart disease. Therefore, if you have a history of heart disease or are at risk for developing it, taking Omega-3 supplements every day could be beneficial.
