Fiber in Diet Reduces Risk of Breast Cancer

What do avocados, blackberries, oatmeal and black beans have in common?  They are all very high in fiber.  So?   

A study done at Soochow University in China has demonstrated that raising your fiber intake can significantly reduce your risk of breast cancer.

After examining 10 studies of dietary fiber intake and risk of breast cancer involving 16,848 cases and 712,195 participants, they found that the more fiber added to the diet, the lower the breast cancer risk fell.

12 Great Sources of Fiber

Avocados, artichokes, raspberries, blackberries, lentils, black beans, broccoli, vegetable beef soup, pears, apples, oatmeal, and barley.

  
The study was published in the American Journal of Nutrition, 2011; 94(3):900-5 (ISSN: 1938-3207).

Coffee May Help Depression

You may have read about the benefits of one or two cups of coffee a day: reduced risk of type 2 diabetes, Parkinson’s disease and dementia.  Now it looks as though a little java may also decrease the risk for depression.

“There is certainly much more good news than bad news, in terms of coffee and health,” says Frank Hu, MD, MPH, PhD, nutrition and epidemiology professor at the Harvard School of Public Health.

New research published after a 10-year study of more than 50,000 older women suggest that the risk for depression may decrease as coffee consumption increases.  Those who drank 2-3 cups a day had a 15% decreased risk of depression compared to women who drank one cup a day or less.

“People have often worried that drinking caffeinated coffee might have a bad effect on their health, but there is more and more literature, including this study, showing that caffeine may not have the detrimental effect previously thought,” according to lead author Michel Lucas, PhD, RD, epidemiologist/nutritionist at Harvard School of Public Health in Boston.

The study is published in the September 26 issue of the Archives of Internal Medicine.

Hmmm... Chocolate!

Chocolates

Food of the Gods

Hmmm. Truffles or chips, mousse or bars. No matter how you like it, there is nothing else like chocolate. But that delicious slice of cocoa-laced cake is often served with a helping of guilt. Maybe you shouldn’t feel so bad after all—it turns out chocolate has a good side.

Benefits

We all know it can soothe the soul, but did you know chocolate can also lower blood pressure and reduce the risk of heart disease and blood clots, according to a study published by the American Heart Association. Flavonoid compounds in dark chocolate are also the same healthful antioxidants found in fruits, vegetables, tea, and red wine. Chocolate even appears to reduce bad cholesterol (low density lipoprotein) while increasing good HDL (high density lipoprotein) cholesterol.

Chocolate also contains tryptophan, an amino acid that increases levels of serotonin, a natural antidepressant and stress reducer. And eating chocolate increases the body’s endorphin levels, thereby elevating mood and reducing pain. Dark chocolate also seems to improve the body’s use of insulin and glucose sensitivity, and it is rich in potassium and magnesium, and contains vitamins A, B1, B2, D, and E.

The Downside

Of course some of the benefits of eating chocolate are offset by its high fat, sugar, and calorie content. For example, a cup of broccoli and a cup of sliced apples have 20 and 57 calories respectively, while a cup of chocolate has 1,000 calories or more.

Not All Chocolate is Equal

The amount of beneficial flavonoids in chocolate depends on the type of cocoa bean and the methods used in processing. For instance, Dutch process” greatly reduces flavonoid content. White chocolate has no flavonoids since it has no “cocoa mass” and is not technically chocolate at all.

Dark chocolate, on the other hand, has fewer calories and two to four times the amount of flavonoids found in milk chocolate. Milk binds to the beneficial antioxidants, making them unavailable. To get the full benefits of antioxidants, you should avoid drinking milk with your dark chocolate. The ideal dark chocolate will have a “cocoa mass” content of at least 70%.  With chocolate—the darker, the better.

Thank the Mayans

2,000 years ago the Mayans of Mexico and Central America began cultivating the pods of the cocoa tree that grew wild in the jungle. When mixed with water, chili peppers, and cornmeal, the ground cocoa beans made a spicy, frothy drink. Later the Aztecs adopted the bitter cocoa drink, usually enjoyed only by royalty and the privileged class. Spanish conquistadors brought cocoa beans to Europe in the 1500s where experiments with adding sugar to the new product flourished. The rest is history.

Indulge

So next time you want to indulge your sweet tooth with the silky, smooth, velvety texture of your favorite chocolate, enjoy it without guilt—you could be lowering your blood pressure!

For more information about Pathways Home Health, Hospice & Private Duty please visit our website at www.pathwayshealth.org.