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The Multiple-Food “Formula” for Better Overall Health & Memory
By Victor Marchione, M.D. on 10/28/2010
For what is believed to be the first time, researchers have discovered what effect multiple — rather than just single — anti-inflammatory foods have on healthy people.
The study followed the diets of 44 healthy, overweight people between the ages of 50 and 75. For one month, they ate foods, which are presumed to reduce low-grade inflammation in the body. This condition can trigger “metabolic syndrome,” which is a rising problem in society. It’s an array of problems, including high triglycerides, high body fat and high blood pressure, which greatly increase the risk of obesity, type 2 diabetes and heart disease.
Researchers had the individuals follow an entire diet that was high in antioxidant foods, and high in foods low on the glycemic index, which means the foods’ carbohydrates are released slowly into the body, which is ideal.
The foods were heavily focused on being high in omega fatty acids, whole grains, probiotics and dietary fiber. Examples of foods: oily fish; barley; soy protein; blueberries; almonds; cinnamon; vinegar; and wholegrain bread. Researchers have not disclosed all the foods available.
The telling results:
- LDL (“bad”) cholesterol was reduced by 33%
- Fats in the blood lipids were reduced by 14%
- Blood pressure was reduced by eight percent
- A risk marker for blood clots dropped by 26%
- A marker of inflammation also saw significant reduction
- Memory skills seemed improved
- Cognitive function seemed improved
What we do know is that if you keep your diet high in certain groups of foods, you will be delivering the ultimate level of disease-fighting nutrients to your body. All berries are excellent options. All members of the cruciferous vegetable family are brimming with top-shelf nutrients; these include foods like broccoli, Brussels sprouts, cauliflower, and all dark green, leafy vegetables.
As mentioned in the study, fish is an integral part of a disease-prevention diet. Oily fish like salmon, tuna, halibut and sardines have high levels of the heart- and mind-strengthening omega-3s. Selecting olive oil in place of butter will deliver boatfuls of healthy unsaturated fats into the body. Rounding out the basic list of great foods would be low-fat dairy products (including yogurt high in probiotics) and whole grains in place of refined grains.
Printer-friendly versionAbout the author
Dr. Victor Marchione received his Bachelor of Science Degree in 1973 and his Medical Degree from the University of Messina in 1981. He has been licensed and practicing medicine in New York and New Jersey for over 20 years.
Dr. Marchione is a respected leader in the field of smoking cessation and pulmonary medicine. He has been featured on ABC News and World Report, CBS Evening News with Dan Rather and the NBC Today Show and is the editor of the popular The Food Doctor newsletter.
Dr. Marchione has also served as Principal Investigator in at least a dozen clinical research projects relating to serious ailments such as bronchitis, pneumonia, asthma, and chronic obstructive pulmonary disease (COPD).
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Comments
Joseph Putnoki
Good article. Lets make it even better, I wish to add:
saturated fats are demonized indiscriminately. There are animal sources and plant sources of saturated fats. All plant sources are healthy if not contaminated and/or interfered with industrial processing. All animal fats are healthy if from wild game, free range unpolluted sources. Dangerous myths persist that saturated fats are increase cholesterol and cholesterol levels are to do with heart disease. This is industry propaganda naive doctors and ignorant end/or corrupt medical writers promulgate. THERE IS SOMETHING WRONG BOTH WITH SOME ANIMAL FATS AND SOME PROCESSED VEGETABLE OILS: depending on the diet of the feedlot food production and environment the animal's food sources and composition plus additives and hormones and antibiotics pollute their meat and fat we ingest to our detriment. Conversely omega 6 vegetable oils being pro-inflammatory and highly processed (denuded) without the balancing component of omega 3 long chain fatty acids that is only in animal sources, not in flax seed which while contain healthful components their omega 3 content is useless as for us the body need to convert it to long chain we need and this conversion is inefficient to start with and worse as individuals differ as well. Crucial is the reliability of the source of organic extra virgin olive oil, as cheating is widespread. Studies shown that normal clean sources of both animal and plant's actually reduce cholesterol! The cholesterol con is industry propaganda kept alive still after the now discredited Lipid Hypothesis promulgated by Ancell 1952 who doctored his research to fit the outcome ignoring and/or removing data from his research that did not support his hypothesis. The WEB IS AWASH WITH LIES, PROPAGANDA, HALF-BAKED ARTICLES AND LAZY WRITERS AND RESEARCHERS DON'T LOOK FAR AND DEEP AS REQUIRED. Remember the scandal of the last FDA advisory panel setting cholesterol levels at 4!
Louise Larsen
Once again we see a medical expert condemning butter. I have clients that have followed the advice of lots of olive oil is SO healthy. Result? They have stalled their weightloss. They cut back on the olive oil, add butter and voila! Off goes the weight. Besides the whole saturated fat issue that red meat, butter is bad is not even a true picture of its fatty acids. There are other fatty acids such as unsaturated in red meat. Butter has butyric acid which is incredibly beneficial.
Check the fats, all natural saturated fat (like butter) is good for you.
Just ask Dr. Mercola who has treated 10's of thousands of patients. Or Dr Mary Enig an expert on fats and an international respected biochemist.
My motto, eat butter, eggs and cream and watch your fatigue and weight and health problems disappear!
L. Larsen
Certified Nutritional Consultant
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