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Time of India
6 days ago
- Health
- Time of India
Experts reveal that THIS diet can reduce heart disease risk
A recent Harvard study, presented at NUTRITION 2025, reveals that food quality is paramount for heart health, surpassing the focus on simply cutting carbs or fats. The decades-long research, involving nearly 200,000 participants, demonstrates that diets rich in whole grains, fruits, and vegetables significantly lower coronary heart disease risk by approximately 15%, regardless of whether they are low-carb or low-fat. Heart diseases are on the rise, with it still being one of the leading causes of death globally. Cardiovascular diseases account for 17.9 million deaths worldwide in 2023. Diet plays a crucial role in heart health and in reducing the risk of heart disease. A recent study examined the relationship between heart disease and diet and has identified one that benefits the heart. A large study by researchers at Harvard T.H. Chan School of Public Health found that the quality of the food matters more than cutting carbs or fat. The findings will be presented at NUTRITION 2025 , the flagship annual meeting of the American Society for Nutrition, which will be held in Orlando this week. Quality over quantity The new study found that when it comes to protecting the heart , the types of foods one eats may be more important than whether they follow a low-carbohydrate or low-fat diet. To understand what works in favour of the heart, the researchers followed almost 200,000 people for several decades, and observed that the quality of food consumed matters as much as following a low-carbohydrate or low-fat diet. The findings suggested that choosing healthy, high-quality foods is key to protecting the heart. Previously, low-carbohydrate and low-fat diets have been endorsed by health experts for their potential health benefits, such as weight management and improved blood sugar and cholesterol levels. However, the impact of these diets on reducing heart disease risk has remained an ongoing debate. 'We found that what you eat on low-carb or low-fat diets matters just as much as the diet itself. Healthy versions of these diets—those rich in plant-based foods and whole grains—were linked to better heart health outcomes and improved metabolic function. In contrast, low-carb and low-fat diets emphasizing unhealthy foods were associated with a higher risk of heart disease,' said Zhiyuan Wu, PhD, a postdoctoral fellow in the lab of Qi Sun, MD, ScD, at Harvard T.H. Chan School of Public Health, said in a release. The study To understand the link, the researchers analyzed data from three large cohorts: 43,430 men in the Health Professionals Follow-Up Study (1986–2016), 64,164 women in the Nurses' Health Study (1986–2018), and 92,189 women in the Nurses' Health Study II (1991–2019). The scientists followed these nearly 200,000 participants for several decades, tracking their dietary habits and whether they developed heart disease. Participants completed detailed food frequency questionnaires over time, allowing researchers to score their diets based on the quality of carbohydrates, fats, and proteins consumed. The researchers classified carbohydrates, fat,s and proteins from foods such as whole grains, fruits, vegetables, nut,s and legumes as high-quality nutrients, or healthy, while carbohydrates from potatoes and refined grains, as well as saturated fats and proteins from animal-based foods, were categorized as low-quality, or unhealthy. For more than 10,000 participants, the team also examined blood metabolites to understand how diet quality influenced metabolic health. 'This approach allowed us to better understand the biological effects of these diets and strengthened our findings,' Wu said. Take away The researchers found that the participants who followed a healthy low-carbohydrate or low-fat diet had a lower risk of developing coronary heart disease, while those on unhealthy versions saw an increased risk. These healthy diet patterns, whether a low-carbohydrate or low-fat diet, lowered the risk of developing heart disease by about 15%. You Clean Your Diet, But What About Your Company? Sadhvi Bhagawati Saraswati's Powerful Truth 'Our findings suggest that improving food quality is crucial for improving heart health. Regardless of whether someone follows a low-carbohydrate or low-fat diet, emphasizing whole, minimally processed and plant-based foods and limiting refined grain, sugar, and animal foods, can significantly reduce the risk of coronary heart disease,' Wu added. What to do To keep heart diseases at bay, the researchers suggest incorporating more whole grains, fruits, vegetables, nuts and legumes while cutting back on processed meats, refined carbs and sugary foods. Pro tip? Check food labels and be mindful of added low-quality ingredients, such as added sugars in juices and processed snacks. One step to a healthier you—join Times Health+ Yoga and feel the change
Yahoo
19-03-2025
- Health
- Yahoo
Is Butter Bad For You? Here's The Number 1 Way It's Impacting Your Health
There's nothing more tasty than a fresh slice of buttered sourdough in the morning. But new research suggests you might want to pass on this delicacy to extend your longevity. So is butter bad for you? Here's what recent studies found! A recent study conducted by Harvard University and Mass General Brigham found that people who consumed more butter had a 15% higher risk of early death compared to those who used it in moderation. On the flip side, people who preferred plant oils had a 16% lower risk of mortality. The results shed light on the ongoing question of whether butter or plant-based oils are the better choice for your health. Sadly for butter lovers, the findings suggest that replacing even two teaspoons of butter with the same amount of plant oil could lower the risk of early death by approximately 17%. For the study, the research team examined dietary data from three major studies: the Nurses' Health Study, Nurses' Health Study II, and the Health Professionals Follow-Up Study. They tracked over 220,000 Americans' butter consumption, including for both cooking and spreading, as well as their intake of various plant oils, like olive, soybean, canola, corn, and safflower oils. Over the course of 33 years, the researchers gathered this information via food surveys every four years. Then, they used the data to calculate averages and gain a clearer picture of eating habits. A total of 50,932 deaths occurred throughout the study, with 12,241 from cancer and 11,240 from heart disease. The team adjusted for variables such as age, physical activity, weight, alcohol consumption, and smoking, which revealed a distinct trend. Higher butter intake was associated with increased death rates; meanwhile, higher consumption of plant oils was tied to lower death rates. However, not all plant oils had the same effect, as corn and safflower oils showed no significant benefits. Still, increasing plant oil intake by roughly two tablespoons a day was linked to an 11% reduction in cancer death risk and a 6% decrease in the risk of dying from heart disease. "Replacing three small pats of butter (approximately 15 grams) with one tablespoon of plant-based oil (approximately 15 grams) in the daily diet could contribute to lowering the risk of premature mortality," the team wrote. Now, this doesn't mean you need to cut out butter entirely. In fact, the study actually found that butter used for baking or frying wasn't strongly linked to mortality risk. This may be because it's used in smaller quantities or less often. Butter being spread directly on foods, like bread, showed the strongest connection. So, the researchers suggest making small switches, like swapping out butter for olive oil or canola oil, to maintain taste and enhance your health. "Even cutting back butter a little and incorporating more plant-based oils into your daily diet can have meaningful long-term health benefits," concluded Dr. Daniel Wang of Harvard's Department of Nutrition. To read the study's complete findings published in JAMA Internal Medicine, visit the link here. Looking for more & news? Be sure to sign up four our !
Yahoo
13-03-2025
- Health
- Yahoo
Sugary drinks linked to greater oral cancer risk, study indicates
ST. PAUL, Minn., March 13 (UPI) -- A study released Thursday found that women who consumed at least one sugar-sweetened beverage daily had a nearly five times greater chance of developing oral cancer than those who largely avoided sugary soft drinks. The University of Washington study comes as cases of oral cavity cancer are increasing at an "alarming" rate among mainly younger, non-smoking, non-drinking patients without any other identifiable risk factors. Some have theorized that diet may play a role in the rising numbers. Oral cavity cancer, for many decades, was primarily associated with older men exposed to well-known cancer risks, including tobacco, alcohol and betel nut chewing. With the advent of anti-smoking health campaigns, the overall number of smoking-related oral cavity cancer cases in Western nations has been steadily declining. Still, more than 355,000 new cases of oral cavity cancer were diagnosed globally in 2020, with nearly 177,000 deaths. Most concerning, however, has been an increase in cases among non-smokers globally, especially among younger White women. The cause of this rise remains unknown. Among the possible culprits that have been ruled out is human papillomavirus, or HPV, a common infection spread through sex. The University of Washington study, published in JAMA Otolaryngology-Head & Neck Surgery, found that high sugary soft drink intake was associated with a significantly increased risk of oral cancer in otherwise low-risk women, regardless of their smoking or drinking habits. While sugar-sweetened beverages have previously been eyed for links to colorectal and other gastrointestinal cancers, they have never before been studied in connection with cancers of the head and neck. The results may point the way for a new direction in seeking the cause of oral cancer in low-risk women, according to lead author Dr. Brittany Barber, an assistant professor of otolaryngology head and neck surgery at the University of Washington School of Medicine and her study colleagues. "Oral cavity cancer is less common than breast or colon cancer, with an annual incidence of approximately 4-4.3 cases per 100,000. However, the incidence of oral cavity cancer is increasing in non-smoking, non-drinking women," Barber said. "Our study showed that, in women, consuming one or more sugar-sweetened beverage per day was associated with a 4.87 times higher risk of oral cavity cancer or three people more per 100,000 diagnosed. "Clinicians should be aware of the both the oral health risks associated with consumption of sugary beverages and the emerging oral cavity cancer epidemic in women." The data was compiled from responses to the national Nurses' Health Study, begun in 1976, and Nurses' Health Study II, begun in 1989, which contain survey information submitted by nearly 163,000 female nurses every two years over the course of three decades on demographics, lifestyle and medical conditions. From that database of nurses' study participants, the researchers zeroed in on 124 reported cases of invasive oral cavity cancer. In their models, those nurses who reported drinking one or more sugar-sweetened beverage daily (or five people per 100,000 population) had a 4.87 times higher risk of oral cavity cancer compared with those who drank fewer than one beverage monthly (two per 100,000), increasing the rate of oral cancer by three more people per 100,000 population. When restricted to both nonsmokers or light smokers and nondrinkers or light drinkers, the risk of oral cancer was 5.46 times higher. The latest findings build on earlier studies showing that sugary drinks are associated with periodontal disease in young adults, which in turn has been linked with oral cancer. "Although this association does not imply causality, our hypothesis is that diets with higher added sugar may contribute to chronic inflammation, which may, in turn, contribute to the risk of [oral cavity cancer]," the authors state. The study is indeed "eye-opening" and addresses "an important question with an elegant study design and generating clear and compelling results," said Dr. Arnaud Bewley, an associate professor who chairs the Department of Otolaryngology at UC-Davis Health. Bewley, who was not involved in the study, told UPI in emailed comments he is "not surprised that sugary beverages play some role in oral cancer etiology. The high-sugar nature of the modern Western diet is being increasingly understood to be at the root of many chronic diseases, and this study adds to that list. "As the authors point out, it may not be the sugar itself directly inciting the cancer; It may be the chronic inflammation from dental and gum disease, the alteration in the oral microbiome or even the dental interventions that follow," he said. Consumption of high sugar beverages also may be associated with other dietary habits or other behaviors that were not captured in the survey and are therefore impossible to control for, he noted. Agreeing with that assessment was another noted otolaryngologist, Dr. Ilya Likhterov, an associate professor of otolaryngology of the University of California-San Francisco School of Medicine, who told UPI he suspects the consumption of sugary beverages might be a surrogate for a generally compromised and unhealthy "oral biome" in the participants who developed oral cancer. "We do know that there are young patients who are non-smokers and non-drinkers who don't have the traditional, environmental risk factors for cancer that do develop [oral cavity cancer, and there's been a lot of work being done trying to identify the cause of it," he said. Regarding sugar-cancer link, "my first thought would be oral hygiene," he added. "We know that patients with gingival disease or chronic inflammation of the mouth have known risk factors for oral cavity cancer. "Like in the gut, the oral microbiome has 'good' bacteria and 'bad' bacteria. Sugar intake can really change the balance, and that could be a cause for the increase in incidence of oral cavity cancer." That possibility could be a direction for further research focusing on the effect of changing oral bacteria on the immune system and its ability to fight off mutations, Likhterov said.
Fox News
07-03-2025
- Health
- Fox News
Eating one type of fruit could lower depression risk, study shows
The gut has long been linked to overall health, underscoring the importance of feeding it well. A new study shows that eating citrus fruits, such as oranges, may lower the risk of depression by about 20% — and experts say it's due to the way it interacts with the stomach. The study, published in the journal Microbiome, found that the positive effects of citrus are linked to how the fruits impact the gut microbiome, which includes the bacteria living in the stomach. The researchers analyzed data from the Nurses' Health Study II (NHS2), which began in 1989 and tracked chronic diseases among 100,000 women in the U.S., according to a press release. The participants provided information about their lifestyle, diet, medication use and health. They also provided stool samples for DNA analysis. "We found that regularly eating citrus may lead to more than a 20% reduction in future risk for depression," lead author Raaj Mehta, MD, an instructor in medicine at Harvard Medical School and physician at Massachusetts General Hospital, told Fox News Digital. "Eating citrus was linked to a greater abundance of F. prausnitzii, a gut bacteria that may make chemicals that boost production of serotonin and dopamine, which can help you feel happier." Based on the abundance of this bacteria, researchers believe there may be a link between citrus fruits and improved mental health. "When we look at people's total fruit or vegetable consumption, or at other individual fruits such as apples or bananas, we don't see any relationship between intake and risk of depression," Mehta noted. "We know that complex carbohydrates are better for our gut health than refined carbohydrates and sugar." The researcher said he was surprised by the finding. "If you had asked me to name a 'brain food' before starting our study, I would not have said oranges. I probably would have told you that we would find a signal for salmon or nuts," he shared. Citrus fruits aren't the only food that can boost gut health, experts agree. Foods high in fiber like vegetables, legumes and whole grains are great for the gut, according to registered dietitian nutritionist Tanya Freirich, who is based in Charlotte, North Carolina. "We know that complex carbohydrates are better for our gut health than refined carbohydrates and sugar, and that whole foods are more beneficial than processed foods," she told Fox News Digital. Foods that contain probiotics are also beneficial for gut health, according to the expert. These can include yogurt, kombucha and other fermented foods. Citrus can be incorporated into the diet in many ways, Freirich said. "Eat an orange as a snack, add lemon or lime juice to marinate your fish or animal protein for dinner, or add grapefruit pieces into a salad," she suggested. This doesn't mean those already on mental health treatments should ditch their prescriptions for a grapefruit, however. "It's hard to compare the effectiveness of citrus to traditional antidepressants [such as SSRIs]," said Mehta. "We're talking about preventing depression, and those drugs are usually used to treat depression once a person is already experiencing it." The study did have some limitations, the researcher acknowledged. "Our study was only conducted among women, but there is no reason why this would not apply to men as well," he told Fox News Digital. "We found no evidence that age, diet and lifestyle meaningfully affect our findings." While the results do not prove that eating citrus prevents depression, researchers observed that the greatest benefit is seen with about one serving of citrus per day — approximately one medium orange. "Since eating fruits and vegetables is generally good for you, I happily enjoy my daily orange," he shared with Fox News Digital. "It's hard to compare the effectiveness of citrus to traditional antidepressants." In the future, citrus consumption could be explored as part of larger strategies for managing depression, but more research is needed before drawing such a conclusion, according to Mehta. For more Health articles, visit "If comfort foods make you feel happy in the short term, why can't healthy foods like citrus - 'mood foods' - make you feel happier in the long term?"
CNN
07-03-2025
- Health
- CNN
Replacing butter for some plant oils could significantly lower risk of mortality, new study finds
Swapping your daily butter intake for certain plant-based oils may help reduce your risk of death, a new study finds. These findings challenge the growing social media trend that attacks seed oils in favor of butter, ghee and animal fats. 'Seed oils are one of the most unhealthy ingredients we have in foods,' said US Health and Human Services Secretary Robert F. Kennedy Jr. in an Instagram video in 2024, who continues to promote the slogan 'Making Frying Oil Tallow Again.' Many other influencers have supported similar claims, including Dr. Paul Saladino, who promotes an animal-based diet and has amassed 2.6 million Instagram followers. 'Butter is a health food with amazing nutrients,' he said in a post, adding that butter is good for the gut, brain, cardiovascular health, and overall health and vitality. The evidence doesn't support that view, according to study coauthor Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health in Boston. 'For some reason that is not clear to me, a myth has been floating around the internet that butter is a healthy fat, but there is no good evidence to support this,' said Willett, who has authored over 2,000 articles and numerous books and has spent 40 years studying the impact of diet on the development of major diseases, via email. Willett and his team's latest research revealed that higher butter consumption was associated with a 15% higher risk of mortality, whereas higher intake of plant-based oils — including soybean, canola and olive oil — was linked to a 16% reduction in total mortality, according to the study published Thursday in the journal JAMA Internal Medicine. In addition, substituting just 10 grams (0.35 ounces) of butter with these plant-based oils daily was associated with a 17% lower risk of both total mortality and cancer-related deaths. 'Seventeen percent is quite a big change, especially when you look at the public health perspective,' said Dr. Yu Zhang, study coauthor and researcher at the Channing Division of Network Medicine at Brigham and Women's Hospital. 'Imagine how many deaths we can reduce in the general population.' Comparing butter and plant-based oils The study analyzed 33 years of dietary data from more than 221,000 participants in the Nurses' Health Study (NHS), Nurses' Health Study II (NHS II) and Health Professionals Follow-up Study. Participants self-reported their dietary habits every four years, allowing researchers to track changes over time and calculate long-term intake averages. Researchers adjusted their findings to account for variables such as age, body mass index (BMI), smoking status, total calorie intake, as well as other dietary patterns using the Alternative Healthy Eating Index. Butter intake included any amount used in cooking and baking, as well as any extra butter spread on food. Plant-based oil consumption was estimated based on the type of oil used in frying, sautéing, baking or making salad dressings. Dr. Marion Nestle, Paulette Goddard Professor of Nutrition, Food Studies and Public Health Emerita at New York University, noted the new study is correlational and shows association, not causation. 'Even so, it's consistent with decades of evidence linking saturated fat to health risks and demonstrating quite substantial health benefits of substituting plant oils (including seed oils) for animal fats,' she said. Seed oils are derived from plant seeds, whereas plant-based oils are extracted from a variety of different plant parts. All oils examined in the study fall under the seed oil category, except for olive oil. 'Olive oil, canola oil, and soybean oil were each more consistently associated with benefit: a lower risk of dying,' said cardiologist Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy at Tufts University. 'These findings add to a large body of scientific literature on the health benefits of these plant oils, whose positive effects have been demonstrated in both large observational studies and dozens of randomized trials.' Should you eliminate butter from your diet? While the study indicates that some plant oils lead to better health outcomes, Zhang clarified that this doesn't mean butter should be eliminated altogether. 'We are not suggesting that people should avoid butter entirely, but we are recommending that even a small reduction in butter in replacement for plant-based oils in a daily diet could lead to very substantial, long-term health benefits,' Zhang said. The choice to use butter may depend on available options for the consumer, Willett said. If given the choice between butter and a partially hydrogenated plant oil rich in trans fats, he said, butter might be a better option. Despite the 2015 ban on trans fats passed by the US Food and Drug Administration, manufacturers can still use up to a half of gram of trans fat per serving. That can add up fast in a daily diet, according to the Mayo Clinic. However, if the decision is between butter and beef tallow — which has been promoted by Kennedy as a healthier substitute for seed oils — canola, soybean and olive oils are the superior choice, Willett said. 'Although beef tallow was not examined in this study, on the basis of its composition we would expect it to be no better than butter,' Willett said, pointing to a previous analysis he authored that found fat from red meat, which is mostly composed of beef fat, was marginally worse than dairy fat in regards to mortality or cardiovascular disease. 'Butter is very high in saturated fat, approximately 2/3 of the fat, and it contains almost none of the beneficial, essential polysaturated fats,' Willett said in an email. 'Our findings don't mean that we should never consume butter, but it is best to use it just when its specific flavor is important, not as a primary source of fat,' he added. 'For me, this is the several times a year that I have lobster … butter is absolutely essential!' Which plant-based oil is the best? If you're looking to make the switch to plant oils or debating which ones to use, it's all about finding a balance to include some of the essential nutrients your body needs. Olive, canola and soybean oils had the most beneficial impact on health outcomes in the study, according to Zhang, which comes from their high levels of anti-inflammatory omega-3 fatty acids. Omega-3s maintain the body's cells, provide energy, maintain immune defense and reduce inflammation when it's at optimal levels (like most things, too much omega-3 may be harmful). Other seed oils such as corn, peanut, safflower and sunflower contain higher levels of omega-6 fatty acids, which are also necessary to maintain good molecules stimulate hair and skin growth, regulate metabolism, support bone health, and in some cases, may even have anti-inflammatory properties. However, omega-6s can also be converted into molecules such as prostaglandins that signal the initiation of inflammation — not a bad thing when your body is trying to quickly repel an invader or tumor, but devastating if left smoldering for long periods without resolution. Americans have an overabundance of omega-6s in their bodies due to their use in ultraprocessed foods and eating at fast food establishments. One omega 6, linoleic acid, is the most common omega-6 in the US food supply. 'We need both omega-6 and omega-3 fatty acids; soybean and canola oil have both,' Willett said. 'Corn and sunflower oil have very little omega-3 fatty content; these can be part of a mix of different oils, but should not be relied upon as a sole source of plant oil.' No matter which oils you're using in your diet, it's best to use them sparingly, Nestle said. 'I'm always for varying food intake to the extent possible and that goes for oils, as well,' she said. 'All oils, no matter which, provide about 120 calories per tablespoon so are best used in the proverbial moderation.'
