Studies & Sources of Nutrients Flashcards
Health Professionals Follow-Up Study
2 or more SSB/day (vs. <1/mo) incresased overall mortality by 21% and CVD death by 31%
Higher intake red meat = 11-15% increased risk CHD
Sub plant-protein for red meat decreased risk by 14-17%
Olive oil better than most animal fats & margarine at reducing CHD risk
Vitamin D binding protein decrease mob/mort CRCA
DASH
Low fat, lots f/v, adequate mag, K+, ca2+, fewer snacks/sweets (vs. isocaloric SAD)
Pt w/ & w/o HTN, not on antihypertensives
Lower SBP & DBP after 2 weeks (-5/-3)
Those w/ HTN baseline had more pronounced improvements (-11/-5.5); age <50 did better
Results were comparable to reductions seen in monotherapy
Orig study kept Na+ stable at 3000 but everything else says low sodium (1500-2300)
Sourcres Vitamin D
Calcium absorption (bone health), muscle health, glucose metabolism
Salmon
Fortified milk
Sunlight
Supplement
NHANES
Ultraprocessed foods represented >50% caloric intake
Undiagnosed DM significant problem
Good sources of soluble vs. insoluble fiber, goals, MOA
Goal 25g (female), 38 (male) - ideal more like 40/50
Only found in plants!!
Soluble: slowly absorbed, so slows down digestion & absorption of glucose; binds to and removes cholesterol; increases insulin sensitivity
Oats
Peas
Beans
Barley
Apples
Citrus
Carrots
Insoluble: not absorbed, so moves through gut more quickly, stool bulk - reduces CRCA risk, promotes laxation; food for bacteria -> SCFA
Whole wheat
Beans
Nuts
Potatoes
Some vegetables
Types of fatty acids
Saturated - solid at room temp
-highest is coconut oil (90%)
-palm oil @ 50%
-lard ~40%
-olive oil ~15%
Trans - naturally found in red & processed meats, butter (so also in baked goods, refined grain products); now “unsafe for human consumption” due to high increase in CVD risk
Poly-unsaturated - omega 6 &3 are essential fatty acids
-Get plenty of omega 6 (corn oil, nuts, seeds)
Omega 3 (ALA, EPA, DHA - ALA can be converted into EPA & DHA; ALA source is algae; also in nuts, oils, fish
Mono-unsaturated
Canola, olive, vegetable oils
Potsdam study
4 healthy lifestyle facotrs: BMI <30, healthy diet, never smoker, PA >/= 3.5 hr/week
all 4 (vs. 0):
93% decreased risk DM, 81% MI, 50% stroke, 36% cancer, 78% chornic disease overall
BMI <30 exerted the largest reduction on risk of any chronic disease
Never smoking exerted largest risk reduction on MI & cancer
LM vital signs
smoking status
BMI
sleep quality/duration
perceived stress
alcohol use
dietary pattern
exercise
Lyon
H/o acute MI
Med diet (w/ high alpha lineoleic acid-omega3) prevented second MI and other cardiac risks (50-70% reduction in cardiac mobiditiy/mortality), significant cost reduction
Study stopped early after 4 years b/c of sig effects
GEMINAL
ITLC showed reduction in prostate cancer tumor
Aerobics Center Longitudinal Study
Examined global all cause mortality
Low cardiorespiratory fitness was #1 cause of preventable death
Cardiorespiratory fitness: best reflection of whole-body health & function; inversely associated w/ all cause CVD, CA; often assoc w/ increased visceral adiposity, OB, HTN, hyperlipid, & other chronic dz
Triacylglycerol
Severe caloric restriction (~600kcal) resulted in normalization of beta cell function, reduced hepatic & pancreatic triacylglycerol within weeks
Harvard Study of Adult Development
Single most important predictor of happiness and longevity was having social connections
Nurses Health Study
Not smoking, healthy BMI, healthy diet, exercie, low alcohol resulted in 82% lower risk CHD
Refined carbs & trans fats increased CHD risk
Impact of alcohol on breast & colon cancer risk
Vitamin D on colon cancer/polyps
As little as 1-1.9 hr MVPA/week had risk reduction 82% all cause mortality
Combined w/ Health Professionals Follow-up study:
Health plant-based: 34% less risk T2DM; 25% less CHD
Unhealthy plant-based: 16% more risk T2DM; 32% more risk CHD
Increased risk T2Dm=M w/ meat, processed meat, >/= 5 eggs/week
Percutaneous angioplasty vs. exercise in stable CHD
Exercise (vs. PCI w/ stenting) showed higher EFS, less likely to experience angina, signif increased HDL, 1/2 cost, increased exercise tolerance
Framingham
2 or more risk factors (vs 0) led to 69% (male) & 50% (female) lifetime arhteroslcerotic CVD risk and ~10 year less life expectancy
Systolic BP imp for CVA risk
Pre-HTN increases CVD risk
Changes in happiness level reached 3 degrees of separation
EPIC Oxford
Vegetarian & vegan had 37% lower T2DM risk, 12% lower risk of cancer, 22% lower rate ischemic heart dz
Diabetes Prevention Program
diet (low-fat, low-cal) + PA (150 MVPA) + lose/maintain 7% vs. metformin vs. placebo
Progression from preDM to T2DM:
lifestyle vs. placebo was ~60% lower incidence
metformin vs. placebo was ~30% lower incidence
lifestyle vs. metformin was ~39% lower incidence
Saw results even without full adherence (7% wt loss)
Good sources of magnesium
Nuts
Spinach
Edamame
Dark chocolate
Whole-grain bread
Brown rice
Tofiu
Potato
Black-eyed peas
Lima beans
Sources Vitamin K
Blood clotting, heart health, bone health
Green leafy vegetables
Broccoli
Cabbage
Asparagus,
Kiwi
INTERHEART
Top 5 factors accounted for 80% MI risk: tobacco, lipids, HTN, DM, OB
WORLDWIDE
Examined psychosocial factors & established that they were comparable to the effect of HTN & abd OB
Sources Vitamin C
Antioxidant, iron absorption, tissue growth/repair
Bok choy,
Parsley
Daikon radish
Cruciferous: Broccoli, Cauliflower, Cabbage, Brussels sprouts
Cantaloupe
Pineapple
Oranges
Mango
Kiwi
Spinach, other leafy greens
Pears
Peaches
Cherries
CHIP
Diabetic cohort, workplace setting, Vanderbilt
ITLC
Less health care utilization, nearly 25% were able to cut one medication
Portfolio
Impact of diet (low fat fiber, soy, plant sterols) on LDL
Showed equivalent to statin
Sources Vitamin E
Antioxidant, immune fx, endothelial health
Sunflower seeds
Almonds
Sun/safflower oils
Peanut, olive, corn oils
Peanut butter
PREDIMED
Pt w/ high CVD risk (had T2DM or mult risk factors)
Mediterranean (nuts vs. olive oil) vs. SAD showed 30% risk reduction of major CV event over 5 years
Adventist
Reduced all cause mortality in veg versus non-vegetarian diet
Vegan lower BMI, risk of DM, HTN, met synd
Good sources of potassium
Bananas
Potato
Avocado
Beans
Beet greens
Apricots
Dates
Nuts
Green vegetables
Ornish/Lifestyle Heart Trial
3% regression in coronary stenosis maintained over 5 years
Regression overall (lifestyle only, no meds) vs. progression on meds and tons of progression on no meds
Reduced LDL
Sources Vitamin A
Vision, growth, reproduction, skin
Requires conversion to retinol in plant foods (is preformed in animal foods)
Sweet potato
Mango
Carrots
Cantaloiupe
Butternut squash
Plant milks
INTERSTROKE
Examined top factors for stroke risk; top 10 lifestyle factors were associated a/ 90% of the stroke risk
