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Berries May Cut Women’s Heart Attack Risk

Posted on 01/16/2013 by Candy Sagon | Personal Health and Well-being | Comments

BULLETIN TODAY | PERSONAL HEALTHPrint

An apple a day may keep the doctor away, but for women, eating berries three times a week may keep the cardiologist at bay.

A large new study that followed nearly 94,000 young and middle-aged women for 18 years found that those who ate three or more servings of blueberries and strawberries a week had a 32 percent lower risk of heart attack. The women, ages 25 to 42, were registered with the long-running Nurses’ Health Study II. They completed questionnaires about their diet every four years.

The study was conducted by scientists from the Harvard School of Public Health and the University of East Anglia, United Kingdom, and published this month in the American Heart Association’s journal, Circulation.

The researchers were interested in whether a type of antioxidant called anthocyanins — which give berries their intense color — are good for the heart. Previous research had indicated that they may help dilate arteries, counter the buildup of plaque and provide other cardiovascular benefits, according to the study. The researchers chose strawberries and blueberries because they’re the most commonly consumed.

During the course of the study, there were 405 heart attacks. However, women who ate the most blueberries and strawberries had a lower risk of heart attack by about a third when compared with women who ate the berries once a month or less — even in women who otherwise ate a diet rich in other fruits and vegetables.

The berry benefit was also found regardless of other risk factors, including age, high blood pressure, family history of heart attack, body mass, exercise, smoking, and caffeine or alcohol intake, researchers said.

To put things in perspective, the study found about a 0.5 percent chance of a heart attack among the participants, and eating berries reduced that to about 0.35 percent. But even though the actual drop in heart attacks was small, “We have shown that even at an early age, eating more of these fruits may reduce risk of a heart attack later in life,” said lead author Aedín Cassidy, a researcher at the University of East Anglia.

Or, as senior author Eric Rimm of Harvard’s School of Public Health told the Los Angeles Times,  “This simple dietary change could have a significant impact on prevention efforts.”

Although strawberries and blueberries are some of the best sources of anthocyanins, Cassidy said the powerful compounds are also found in high amounts in cherries, grapes, eggplant, black currants, plums and raspberries.

The study only found an association between berry consumption and lowered heart attack risk; the findings don’t explain exactly how berries work to improve heart health. On the other hand, it’s berries! They’re delicious.  Consider it health advice that’s easy to swallow.

We’re growing them here in Bozeman, MT, in our back yard! Kevin got them on the Net for $10 for one little bush. And they’re great! Not dried – fresh eating!

JULY — NATIONAL BERRIES MONTH

Berries – Blackberries, Raspberries, Blueberries, Cranberries, Strawberries, are bursting with vitamins & minerals, the pigments that give berries their beautiful blue & red hues are healthy & delicious for you. Berries contain phytochemicals & flavonoids. Studies show they help prevent some cancers.

HOW TO MAKE FRUITS & BERRIES HEALTHIER AND LAST LONGER!

When you get your berries home, prepare a mixture of one part Bragg Vinegar & ten parts water.Place berries into mixture & swirl around. Drain, rinse if you want (mixture is so diluted you can’t taste the vinegar,) & put into fridge. The vinegar kills any mold spores & bacteria that might be on surface of berries & all fruits. So stock up on these delicious, organic, healthy gems & fruits. This keeps them fresher longer & you’ll be berry healthy & happy!

http://www.care2.com/causes/eat-berries-to-stay-smart.html

Eat Berries To Stay Smart!
by Judy Molland April 29, 2012

·

How Goji Berries Keep You Young

http://recipes.howstuffworks.com/goji-berry3.htm

“…. Boosting the natural production of growth hormone …

http://www.bewellbuzz.com/superfoods/benefits-polygala/

Schisandra Berries

on youtube-
* 2 cups cashews soaked, or macadamia nuts
* 2 cups of cacao butter melted
* 3/4 cup of raw honey or agave
* 4 tablespoons of mesquite powder
* 2 pinches vanilla powder
* 4 tablespoons of goji berries
* 6 tablespoons of cacao nibs
*2 pinches salt
steps

* Place your cashews, melted cacao butter, agave, mesquite and vanilla in your food processor and blend on high speed until very smooth.
* Pour into a dish, and stir in your goji berries and cacao nibs.
* Oil a fudge/brownie pan with olive oil, lightly.
* Put the dish in the freezer or fridge to set. You can leave it a few hours or overnight
* Slice into cubes and arrange on a dish

* This is a super delicious recipe!
* If you don’t have a high speed blender such as a Vita-mix, you can blend your cashews and vanilla, then add your cacao butter then and mix it very well.

This week we did some research on 3 amazing berries that you should know about. The benefits of these less common berries are off the charts!

You’ll want to stock up them for sure after reading what we’ve discovered…

Juniper Berry Benefits
When it comes to superfoods, berries are right on top of the list because they are crammed with beneficial antioxidants. One such berry that can help you a great deal is the juniper berry and over the years, scientific research has shown what a marvel it is.
[click here to continue reading about the Juniper Berry] http://www.bewellbuzz.com/nutrition/juniper-berry-benefits/

Aronia Berry – What It Can Do For You
There’s been a huge revival of interest in the aronia berry in recent times, especially since its numerous benefits have come to light. Often referred to as chokeberry, this dark berry is native to North America. It was part of the staple diet of Native Americans and early settlers because it was so chockfull of health.
[click here to continue reading about the Aronia Berry]http://www.bewellbuzz.com/nutrition/aronia-berry-what-it-can-do-for-you/

Amazing Secrets of the Acerola Berry
Mother Nature has given us some wonderful gifts. Some of these we have used and misused, and some we are not even aware of. The acerola berry is one such marvelous gift whose true value is coming out into the open only in recent times. This berry has all the benefits that berries provide but a look at all the scientific research that has been conducted proves that these are no ordinary berries.
[click here to continue reading about the Acerola Berry

http://www.bewellbuzz.com/nutrition/amazing-secrets-of-the-acerola-berry/

From Fitness Magazin

By Julie Meyer, RD

Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. “A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain,” says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. “A large apple has 5 grams of fiber, but it’s also nearly 85 percent water, which helps you feel full,” explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

Berries

Most are loaded with fiber, every dieter’s best friend. The more fiber you eat — experts say that it’s best to get between 25 and 35 grams every day — the fewer calories you absorb from all the other stuff you put in your mouth. That’s because fiber traps food particles and shuttles them out of your system before they’re fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. “Antioxidants help improve blood flow, which can help muscles contract more efficiently,” says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories’ worth. Don’t limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

Leafy Greens

Their cancer-preventing carotenoids won’t help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day’s fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

Nut/Seed Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. “Plus, it’s a simple way to get your vegetables,” says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup.Soak for a day, sprout for a day. Quinoa’s nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day.