Sep 15, 2022

Eric GomezMexico writer

Canelo Alvarez will complete one of this century's most exciting boxing trilogies when he faces Gennadiy Golovkin on Sept. 17 in Las Vegas. The rivalry features hallmarks of some of the sport's all-time best -- explosive punching power by both fighters inside the ring, coupled with a fiery mutual dislike of each other outside of it.

Going into the trilogy, the fight also displays a subplot of its own: Alvarez's dalliance with a vegan diet, and a return to eating red meat following his most recent loss.

Before facing WBA light heavyweight champion Dmitry Bivol last May, Alvarez revealed he had adopted a near-vegan diet. He said he stopped eating red meat in 2018 following a positive test for clenbuterol, a banned substance sometimes fed illegally to cows in Mexico. Alvarez alleged he had come into contact with clenbuterol after eating tainted meat in his home country. Regardless, the Nevada Athletic Commission suspended him for six months, delaying his second fight with Golovkin -- a fight the Mexican boxer won via split decision.

"I'm not complicated when it comes to food. I adapt quickly," Alvarez told ESPN earlier this year. "I eat [a vegan diet] all week now and if one day the opportunity presents to eat red meat, chicken or whatever, I'll have no problem with that. But I do try to keep vegan [right now]."

2 Related

The impetus behind Alvarez's change to vegan came after watching "The Game Changers," a documentary about athletes who incorporate plant-based diets. During training, Alvarez relied solely on vegan protein five days a week but ate fish and chicken on weekends.

"His output hasn't changed at all, physically he looks very strong and I don't see any change in him after he switched his diet," said Munir Somoya, who worked with Alvarez as part of his training team.

Come fight night, Bivol dominated Alvarez and retained his crown by way of unanimous decision. Bivol relied on his superior size and reach to hold Canelo to a career-low 84 punches landed over a full 12 rounds. Fighting at his preferred weight, Bivol used a two-inch reach advantage and taller frame, coupled with fluid movements and high energy output throughout to flummox Alvarez. In the later rounds, the usually durable Alvarez, who has won titles in four different weight classes, seemed sluggish and tired.

Alvarez's sudden dietary switch became a talking point after the fight. Among the critics, Alvarez's former promoter Oscar De La Hoya questioned the boxer's choices in the run-up to the Bivol fight.

"When you change something drastic like your diet overnight, you run the risk of it not working for your body, and it not adjusting properly," De La Hoya told reporters.

Since the loss, Alvarez is no longer training on a primarily plant-based diet as part of his fight plan to face Golovkin at super middleweight on Saturday.

"I tried to do it for some weeks and it's very complicated to change everything all of a sudden," Alvarez told the Associated Press in an interview. "So now, like I have all my life, I'm eating what I did before."

While Alvarez didn't use the diet to excuse his loss, his flirtation with veganism is notable in the sports world. In recent years, a number of elite athletes, including tennis stars Novak Djokovic and Venus Williams as well as Formula 1 legend Lewis Hamilton have followed plant-based diets.

A consistent vegan diet over months or even as quickly as weeks can positively affect the maximum amount of oxygen a person's body can absorb and use during exercise, while maintaining strength through a similar level of plant-based protein intake. That's according to The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle, an academic paper published in 2021 by members of the Institute of Sport Science at the University of Hildesheim in Germany. However, the authors admit "research on the influence of a vegan or vegetarian diet on exercise performance is scarce."

Because of the lack of research, it remains impossible to make any conclusive judgment across the board for any athlete who chooses to transition toward a plant-based diet. Any change -- whether plant-based or not -- can carry adverse effects for a high performance athlete, the experts say.

"In Canelo's case, going on a mostly plant-based diet shouldn't have been done so near to a fight," said Colette Gonzalez, a nutritionist from Alvarez's hometown of Guadalajara. "We can't change a high-performance athlete's diet in such a radical fashion and expect them to perform the same way."

Though Alvarez has made other dietary shifts during his career before fights he ended up winning, a vegan diet -- or even a near-vegan diet -- requires time to adapt, Gonzalez said. "There was clearly not enough time to gauge how the change would affect his muscle mass or his energy requirements for such an important fight."

As for the apparent fatigue Alvarez showed during later rounds in his last bout, Gonzalez says diet isn't entirely to blame. Higher weight and muscle mass requires the body to exert more energy, and though Alvarez had sparred and fought at 175 pounds before, a fast opponent with quick hands like Bivol simply outboxed him as time went on.

"Any time you gain weight, your body has to adapt. If your opponent is more accustomed to that weight, it's a disadvantage," Gonzalez said.

Combat sports in general can claim a few top-level ambassadors for vegan or vegetarian lifestyles. Former heavyweight champion David Haye famously took on a vegan diet in 2014 in defense of animal rights, and maintained his diet toward the end of his career. Haye's change in lifestyle, however, had come after the dwindling of his prime, fighting only in a handful of bouts on a plant-based diet.

"If you don't have any examples of plant-based athletes who are succeeding in your sport, you're going to think this doesn't work here," said Bryan Danielson, a pro wrestler for AEW who went vegan in 2009. "You need people who look like you or do what you do to succeed."

Danielson initially adopted the diet for health reasons -- while training for WWE events, he developed three staph infections over the course of a year. Before then, Danielson suffered through a weak immune system for most of his life. Shortly after the switch to veganism, the infections went away and the diet became permanent.

With the guidance of a trainer, Danielson -- known as Daniel Bryan during his WWE days -- reached peak physical yield under the diet. "I've deadlifted 518 pounds while on a full vegan diet," Danielson said. "There was no difference in my performance. The only difference was I instantly stopped getting sick."

When Alvarez chose to drop red meat prior to his second meeting with Golovkin, he still ate other types of animal protein. The shift was made in direct response to, arguably, his career lowlight.

Alvarez tested positive for clenbuterol in 2018, a banned substance catalogued as a performance-enhancing drug. He claimed it had accidently entered his body via tainted meat. In Mexico, the illegal practice of feeding cows pulverized clenbuterol pills in order to stimulate their growth and obtain more meat has been well documented.

A six-month suspension followed, pushing his May bout to September, and leading to claims of foul play from Golovkin's camp. For his part, Alvarez espoused moving forward with an abundance of caution when it came to what he put in his body.

"After what happened to me, I've been very careful," Canelo told ESPN then. "Really, too cautious, I think, [to the point] of not eating meat."

3:36

Learn about the history and usage of Clenbuterol in cattle and the effects it can have on professional athletes.

When they finally clashed for their rematch on Sept. 15, Golovkin and Canelo staged The Ring magazine's Fight of the Year for 2018, with Alvarez narrowly coming out on top on two of the scorecards. The outcome did little to quell the debate over which fighter was better, as the controversy behind the draw in the first fight, coupled with Alvarez's previous doping suspension, created plenty of fodder.

Under the shadow of their third fight -- and as Canelo reels from the circumstances surrounding his second pro loss -- Golovkin continues to raise the issue, suggesting Alvarez's success might have less to do with diet and more with seeking unfair advantages.

"There are lab results," Golovkin told The Orange County Register in August. "And when asked, I said, 'Yes, I believe that he cheated.' And if somebody in his team didn't like my words, I believe it's their problem."

Alvarez will enter the ring at a dangerously unique point in his storied career. Coming off a loss for only the second time, he will stand opposite a man he has yet to beat convincingly -- whether in the scorecards or in the court of public opinion. Though Golovkin, who turned 40 in April, is likely in the latter stages of his career, a loss or even an unconvincing win will place detractors front and center.

Furthermore, Alvarez's flirtation with veganism will do little to subdue the debate as to whether a championship-level athlete in the most brutal of combat sports can thrive solely on a plant-based diet. Somoya is no longer advising Alvarez and has gone to work with another Mexican fighter, heavyweight Andy Ruiz.

"Someday, you'll have a fighter on [Alvarez's] level who wins championships and is on a vegan diet," Gonzalez said. "But that person will have likely been on the diet for years -- not just a few weeks."

Link:
Why Canelo Alvarez moved on from a dalliance with a vegan diet after his recent loss - ESPN

WE'RE told many things when it comes to food: dont skip meals, but skip snacks, eat intuitively, but not too much

It can all get very confusing! So its easy to see how the simplicity of intermittent fasting where, sticking to your usual calorie intake, you restrict eating to certain times of the day can seem attractive.

2

Even more so if youre keen to lose weight, which lots of us are this summer saw a whopping 1,100% increase in Google searches for: How to lose stubborn belly fat.

According to research by Harvard School of Public Health, intermittent fasting sees a typical weight loss of 7-11lb when followed for 10 weeks.

Ten weeks seemed a bit much for my first try, but would two make a difference to my health, happiness and the number on my bathroom scales?

A drop in insulin during fasting is shown to facilitate fat burning. Growth hormone levels may also increase, which can support fat burning and muscle formation, says nutritionist Rob Hobson, co-author of The Detox Kitchen Bible.

Fasting also appears to improve insulin sensitivity, which helps maintain healthy blood sugar levels and reduce the risk of type 2 diabetes, says Rob.

Studies have also found fasting can help ward off arthritis*, chronic pain** and high blood pressure***, while the increased levels of healthy gut bacteria that come from intermittent fasting aid digestion, and a happy gut is linked to improved mental health.

So far, fasting almost sounds too good to be true, and Im not one for calorie-counting either, which makes it even more appealing.

As someone who suffers from irritable bowel syndrome, cutting down my window of eating, avoiding late-night snacking and allowing my digestive system time to work its magic also seemed like something I couldbenefit from.

I opt for the 16:8 diet, which involves eating within an eight-hour window, then fasting for 16 hours (other variations include 14:10, and 5:2, in which you fast for two days in a week).

In theory, you sleep through the bulk of the 16 hours, setting your eating window as 9am-5pm or 12pm-8pm, so you can fit in your usual breakfast, lunch and dinner times.

But you can set any hours that suit you. During week one, it was difficult to get a handle on my fasting window.

Due to a busy schedule, I had to alternate the hours I ate to avoid being antisocial, which at times meant not eating for a whole 24 hours.

As a result, during the eight-hour window I could eat, I was gorging on everything I could get my hands on, which was counter-productive.

There is huge scope for giving in to hunger, says Rob, which could result in binge-eating and unhealthy snacking.

To keep energy levels up, I was snacking a lot on apples, as theyre said to curb hunger pangs, and bananas, but also crisps and biscuits.

I was so tired and irritable, getting annoyed over silly things, such as my boyfriend eating when I couldnt.

I even cancelled plans because I couldnt face doing anything.

On the plus side, by the end of the first week, Id noticed my bowel movements had become more regular, because my body had time to actually digest what I was eating and, as a result, I felt less bloated.

Even still, the number on the scales hadnt budged.

2

For week two, I wanted to be more mindful about what and when I was eating.

I set my feasting window from 12pm-8pm, stuck to it and squeezed in three meals. It was tough though.

Rob told me to increase my fibre and protein intake to ward off hunger pangs.

Breakfast (eaten more around lunchtime) was peanut butter on toast, overnight oats or Greek yoghurt and fruit.

Id try to make a falafel wrap for lunch, and for dinner found myself having carbs like potatoes or pasta to keep me fuller for longer.

When I ate light options, such as salmon and broccoli, Id wake up starving in the night.

I assumed fasting meant avoiding tea, coffee or other drinks that help take the edge off tummy rumbles, but you dont have to rule them out.

In fact, Rob suggests getting creative with your options. You are going to get hungry, so stock up on miso soup and low-calorie hot chocolate to have during your fasting window, he says.

I upped my fluids throughout the day and realised that when I thought I was hungry, sometimes I was actually just dehydrated.

Although I didnt drop any weight during my fortnight on the 16:8 plan, at times I did feel less bloated and could fit comfortably into a tighter skirt than usual.

I also drank more water, became mindful about what I was eating to stay energised and I ditched evening snacking (which is a real culprit when it comes to piling on the pounds).

However, I underestimated how hard fasting would be.

Cavemen were pros at it, fasting until they caught and killed their next meal, and some religions regularly feature periods of fasting, so its doable, but my concentration, tolerance level and sleep suffered drastically, plus I ended up avoiding exercise because I felt too weak.

Rob suggests exercising between meals so you are fuelled up with the energy and protein to promote muscle recovery, but I found it exhausting.

Logistically, fasting is tricky. When I meal-prepped in advance, it felt easier but knowing those healthy meals were waiting for me in the fridge, Id want to eat them sooner, which made it even more difficult to stick to my feasting window.

For me, fasting for weight loss just didnt feel sustainable for more than a couple of weeks even if it did kick my late-night snacking habits into touch!

Your Feasting-Window Meal Plan

Follow Rob Hobsons menu to keep you from reaching for the snacks

Breakfast

Porridge with milk and topped with honey, nuts, seeds, cinnamon and fruit. Stir in yoghurt for extra protein and calcium.

Lunch

Wholemeal wrap or pitta bread, filled with salad and a protein (meat, fish, tofu or cheese). Add a handful of grain, such as brown rice or quinoa, and mashed avocado.

Dinner

Grain-based salad with veg, a protein and healthy fats (avocado, nuts, seeds). Dress the salad with olive oil and lemon juice. Follow with a dessert of yoghurt and fruit.

Original post:
I tried popular weight loss diet for two weeks heres the surprising things I learned... - The US Sun

There are three main differences between Diet Coke and Coke Zero: flavor, amount of caffeine, and type of sugar replacements, according to MedicineNet.While both Diet Coke and Coke Zero do not contain sugar or calories, they each have their unique taste. Coke Zero tastes similar to the original Coca-Cola because they share the same flavor bases, while Diet Coke uses different flavors.

The amount of caffeine also differs between the two with Diet Coke containing more. According to Caffeine Content Hub, Diet Coke has 46 mg of caffeine per 12-ounce can, compared to Coke Zero's 34 mg per 12-ounce can. The latter is the same amount as Coca-Cola Classic, which has 34 mg per 12-ounce can, but the classic version also has 39 grams of sugar. To sweeten Diet Coke,The Coca-Cola Companyuses artificial sweetener aspartame. Coke Zero is also sweetened with aspartame, as well as acesulfame potassium (Ace-K).Medical News Today describes that Ace-K is often used in conjunction with other sweeteners, like aspartame, in order to give the beverage or food item a less-bitter aftertaste.

Based on the contents of Diet Coke and Coke Zero, MedicineNet contends that neither soda is a better pick for health reasons. So, ultimately it comes down to personal preference, but if you are looking to lose weight or have diabetes and want to drink soda, MedicineNet recommends to simply go with a sugar-free can of soda.

Link:
Coke Zero Vs Diet Coke: Is There A Nutritional Difference? - Tasting Table

MUSKEGON, MI Expressing concern about community negativity over a study into narrowing Shoreline Drive, Muskegon city commissioners have added a new parameter that could halt it early.

The first phase of the study that will temporarily reduce one lane in each direction of Shoreline Drive is set to begin next month. The second phase is planned for mid-April to mid-July next year.

But commissioners decided this week that the second phase isnt a given. They will decide whether to proceed with the second phase after the results of the fall study are in.

Among the data the study will provide are how much the narrowing of Shoreline a divided four-lane boulevard will delay traffic and how many motorists divert onto neighborhood streets.

The study is part of city leaders exploration of ways to better and more safely connect the downtown and nearby neighborhoods with the Muskegon Lake waterfront, which Shoreline divides.

Since the city began talking about the road diet, people have taken to Facebook and other forums to criticize the idea and apparently have been bending the ears of a few commissioners.

Commissioner Michael Ramsey said its been a nightmare for city staff and commissioners as they prepare for the study and thanked all of them for fielding the emails and the phone calls and the flip-offs.

For those who dont understand why we would do even a test, Ramsey explained that its to get information to make a well-informed decision on the roadways future.

I would encourage everyone to reach out to us directly, to stay off Facebook and get a proper education and understand the opportunities that lay before us as a community so that even if we disagree, we can do so respectfully as we move forward, Ramsey said.

Related: Shoreline Drive trial road diet begins soon in Muskegon

The study this fall will be done during a time when lanes would have to be closed anyway for such routine road maintenance as patching, Muskegon Public Works Director Leo Evans told the commission at their meeting Tuesday, Sept. 13.

Expected to last four to six weeks, the study that will begin in early October will look at alternately closing outside lanes in both directions as well as inside lanes between Seventh and Terrace streets.

The preliminary data from that study should give us a little bit of insight into whats working or not working, Evans said.

Computer modeling has suggested the narrowing can be done without significant disruption, city officials said.

Vice Mayor Willie German Jr. asked, What would a successful study look like on this project?

To which Interim City Manager LeighAnn Mikesell responded Whatever data we get is good.

What we really want to do is understand whats going to happen when we close these lanes, Mikesell said. So, to me, success is just getting the study completed and having data that really captures whats happening.

German wasnt satisfied, saying there should be a specific goal in mind.

I just dont see the significance here, he said. I guess the answer didnt fit the question.

Ramsey responded that there shouldnt be a question of whats the best outcome for the study.

It really is about what comes out of it in numbers, black and white, he said. Thats the benefit of the study.

Commissioner Eric Hood, agreed, saying, Were fact finding, and once that fact finding is done then a decision can be made.

That decision on whether to pursue narrowing Shoreline will depend upon commissioners perspectives on, for example, how much of any resulting delay in getting through that stretch is acceptable or how much extra traffic on other streets is acceptable, Mayor Ken Johnson said.

He compared the potential narrowing of Shoreline to the narrowing of Muskegon and Webster avenues that were turned into two-way rather than one-way streets. Before Shoreline was built, the avenues were the main business route through town and divided Nelson Neighborhood from downtown, Johnson said.

At the time Shoreline was built about 20 years ago, the waterfront was still an industrialized area and wasnt contemplated as the appealing area its becoming, he said.

The western section of Shoreline Drive was completed in 1994, and the eastern portion was finished 10 years later.

Narrowing Shoreline could provide an opportunity for bike lanes, parks or even parking on the unused portion, Johnson said.

Mikesell said officials with the Michigan Department of Transportation, which controls Shoreline Drive, indicated if Shoreline eventually is narrowed it initially would be done so by combining traffic onto one of the divided boulevards and leaving the other side intact so that it can be returned to its present state if necessary.

Initially, the city had contemplated doing the traffic study on Shoreline in one phase this year. Dividing it into the two phases will provide additional information but also increased the price of data collection and analysis from $49,090 to $62,790.

Commissioners on Tuesday, Sept. 13, agreed to pay the extra amount in its contract with Progressive AE.

Commissioners also agreed to pay $16,825 for traffic control devices for the first phase of the study. Traffic cones, pavement markings, barriers and planters will be used to block off the lanes.

German cast the sole lone vote on both measures.

The city has created a document that responds to frequently asked questions about the Shoreline Drive test project. It can be viewed by clicking here.

Also on MLive

No more Pride flag at Muskegon City Hall as commissioners enact restrictions

Developer eyeing run-down Shaw Walker factory seeks Muskegons help in fast-track assessments

Public access, city land upgrades hailed as part of $250M Adelaide Pointe development on Muskegon Lake

Original post:
Negativity over Shoreline Drive road diet test addressed by Muskegon commissioners - MLive.com

Vegan consumption is expanding rapidly and more and more people have started opting for this eco-conscious lifestyle choice. However, getting into it does not have to be a compromise on taste, especially for kids. You might wonder how cutting out all animal products, including dairy, eggs, and other animal-derived products from your childs diet can not stunt your childs growth.

Or how a strict diet, like veganism, can be turned appetizing for children. Read on to find more:

Vegan Fried RiceMade of brown rice, veggies, tofu, and soy sauce, this vegan twist to traditional fried rice will leave your kids wanting more. Rich in vitamins and minerals, and loaded with fibres, this makes for a healthy lunch option. Just add the veggies in plenty and keep a check on soy sauce as per taste.

Baked Tofu NuggetsThis oven-baked delicacy will be your childs favourite in no time. A good option for in-between meal snacks, baked tofu nuggets taste just as delicious with vegan mayo as it does with BBQ sauce or dijon mustard. Plus it is loaded with the goodness of iron, protein, calcium, and vitamin B-6!

Vegan Garlic BreadGarlic bread is a kid favourite and its vegan transformation is going to win them over just as well. Especially with all the health havoc going around, garlic can help boost your kids immune system. And many plant-based loaves of bread are loaded with omega-3 fatty acids, you just have to find the right one.

Veggie KebabsIf you want your kids to eat more veggies this might be the snack you are looking for. Chop their favourite veggies into bite-size pieces and load them up on skewers. To make them more appealing, stick to a colour code or go crazy with rainbows, the choices are endless.

Read all the Latest Lifestyle News and Breaking News here

View original post here:
How To Make Sure Your Child Thrives On Vegan Diet? - News18

People with scleroderma are at risk of blood vessel damage and scarring if they follow a Western diet which is traditionally high in meat, latest research has shown.

Trimethylamine N-oxide (TMAO) has been detected in people who follow a Western diet, the study has reported.

According to scientists from the University of Michigan, this compound puts people with scleroderma at risk of scarring and blood vessel damage.

The gut microbiome is made up of trillions of bacteria, fungi and other microbes. It plays an extremely important role in the human body by controlling digestion and supporting the immune system.

During the study, the team of academics assessed how TMAO triggers inflammation, vascular injury and fibrosis in people with scleroderma.

They found that TMAO can reshape cells to become scar-forming myofibroblasts, which causes fibrosis and vascular damage.

Lead author Dr John Varga said: We have uncovered a novel mechanism linking the Western diet, the gut microbiome and some of the devastating effects of scleroderma.

We will next examine whether drugs, or food products like virgin olive oil, can be used to block formation of this compound in the gut to treat fibrosis.

The study has been published in the journal iScience.

Read this article:
Study sheds light on negative impact of Western diet on people with scleroderma - Diabetes.co.uk

Without Ronnie Coleman, the world of bodybuilding would not have been complete. Since the beginning in 1990, the legendary bodybuilder dominated his field for 19 years. The greatest of all time, Coleman won the Mr. Olympia title for eight straight years. In addition, while performing, he had a severe back injury.

ADVERTISEMENT

Article continues below this ad

The GOAT has never set his feet backward when it comes to doing bodybuilding. From time to time, Ronnies name has counted alongside other bodybuilding legends like Arnold Schwarzenegger. However, Coleman once revealed his incredible diet throughout his career.

ADVERTISEMENT

Article continues below this ad

Once Ronnie visited theiconicUFC commenter, Rogan, in one of his podcasts. There, he surprised Joe with the incredible challenges of maintaining a bodybuilders physique. After hearing Ronnies point of view on bodybuilding, Rogan was completely astonished.

There first, Ronnie said,What a lot of people dont understand is you see me big up there, but it took a long time for me to get there.Then Joe questioned his diet when he was building up. Ronnie replied,I had about six meals a day. Then, adding the details of his midnight craving, he stated, Its kind of hard to eat like that, so I would have to wake up in the middle of the night to eat and go back to sleep.

In concluding the topic, he shared the pattern of his hunger. Ronnie said,You kind of get used to it. When you eat like that, you get hungry every three hours. Every two or three hours youre hungry because Im not eating a lot of fat. Its lean. Im not eating a lot of carbs, so its a little bit of food at a time.His hard work made him a household name, whether it was his diet or workout. The retired bodybuilder has undergone 13 operations total, which include his back and hips. Meanwhile, his first injury occurred when he was seventeen years old.

ADVERTISEMENT

Article continues below this ad

Ronnie is one of the greatest bodybuilders of all time, alongside the GOAT Arnold Schwarzenegger and Lou Ferrigno, with an eight-year winning streak over Mr. Olympias title. And he attributes his amazing achievement to the group of people that worked with him.

ADVERTISEMENT

Article continues below this ad

In many interviews, Ronnie has stated that he didnt like being on a diet or changing his eating pattern. But the love for bodybuilding made him sacrifice his habits and made him one of the best in the field.

WATCH THIS STORY-From Tesla Roadster to Hummer- Here are Arnold Schwarzeneggers most prized possessions

Go here to see the original:
Wake Up in the Middle of the Night to Eat: Legend Ronnie Coleman Revealed His Hard-to-Follow Everyday Diet Regime to Gain 24.5kg Muscle Per Year...

Next time you make your grocery list, don't forget to follow your heart.

A heart-healthy diet makes a big difference when it comes to lowering your risk of heart disease,the leading killeracross the US. Everyone from the American Heart Association to the US Department of Health and Human Services recommends making specific food choices to support a healthy heart. Because foods for heart health can reduce other potential cardiovascular issues -- like high blood pressure and high cholesterol -- it's worth keeping in mind as you plan your weekly meals.

Keep reading to find out which foods to look for and what a heart-healthy diet looks like overall.

Now playing: Watch this: How Healthy is Your Heart, Really? 5 Ways to Tell at...

3:59

Studies have revealed two things: foods that are riskier for your heart and foods that strengthen it. Fortunately, you're not about to get hit with a bunch of curveballs. The best foods for heart health are ones you probably already think of as healthy. Similarly, the not-so-heart-healthy foods are probably already on your radar for not doing your body any favors.

Before we dive in here, let's say: everything in moderation. Unless you already know you have a heart health issue, you don't need to cut out any foods or make drastic changes. We're not saying you can never have another piece of bacon or crack open another soda. Instead, being mindful of what a heart-healthy diet looks like can help you incorporate more of those foods into your meals.

Now, let's talk details. According to the AHA and Department of Health, a heart-healthy diet is rich in:

A diet full of colorful fruits and vegetables, whole grains and healthy proteins and fats will give your body the fiber, vitamins and minerals it needs to support a healthy heart.

Conversely, if you're trying to boost cardiovascular health, you want to limit your intake of:

If a lot of your favorites are on the less heart-healthy list, don't panic. You can still include them in your diet (unless your doctor says otherwise). Just make sure that these foods aren't taking over every meal, and try to add as many heart-healthy foods into your day as you can.

If you want to feel good about what your next grocery trip will do for your heart health, you can grab items in these specific categories.

Remember the food pyramid from back in the day? It was on to something. Your body benefits from eating quite a bit of produce.

That's because veggies and fruit load in a lot of nutritional density per bite. Bananas and sweet potatoes deliver potassium, a key mineral for heart health. Cruciferous veggies may help to prevent clogged arteries. Leafy greens deliver fiber, which can help to lower cholesterol and blood pressure.

Long story short, the more produce you're packing in, the better. And if fresh produce doesn't work for your budget or your lifestyle, don't worry. You can get plenty of nutritional benefits from frozen, dried and canned options. Just make sure they're marked low-sodium.

Not all carbs are bad. Refined carbs like the ones in white bread fly through your body, usually doing you more harm than good. But complex carbohydrates, like the ones you'll find in whole grain products, deliver fiber, which we've already mentioned as a heart health booster.

Plus, they often come packed with vitamins and minerals like iron, selenium, thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9) and magnesium. If you're looking for a heart-healthy diet, choose products that have whole grains in their ingredient list. Plus, complex carbs can also be found in beans, potatoes, peas and corn.

While certain proteins -- like red and processed meat -- can be hard on your heart, others top the list of foods for heart health. The key here is to look for plant-based protein, lean animal proteins and fish. Experts recommend mixing up your protein sources. So you have plenty of options, stock up on:

Swap some of your red meat and cured pork for the options above and you'll be doing your heart a favor.

You might think that fat spells heart trouble, but it's all about the type of fat. While trans and saturated fats have been linked to cardiovascular issues in numerous studies, your body, including your heart, needs healthy fats. You can get these from fish, nuts and seeds, along with avocados and moderate amounts of plant oils like:

As a general rule of thumb, if the fat would be solid at room temp, it's probably saturated. If it would be a liquid, it most likely falls under the unsaturated variety. Think butter (controversial for health) versus olive oil (definitely part of a heart-healthy diet).

The American Heart Association has certified certain foods for heart health and given them the Heart-Check seal, which you can find on some food packaging. Once you learn that seal, it can make it easier to stock your cart with foods for heart health.

For the best results, pair your heart-healthy diet with other heart health boosters like regular exercise, sleep and stress management techniques. It can also be helpful to learn your blood type and what it means for your risk of specific cardiovascular conditions.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

More:
5 Foods to Boost Your Heart Health - CNET

Eating a diet high in whole grains, fibre, fish and n-3 polyunsaturated fatty acids (PUFAs) may reduce the risk of dying from all causes in adults with type 2 diabetes (T2D), according to a systematic review and meta-analysis synthesising all the available evidence, being presented at this years European Association for the Study of Diabetes (EASD) Annual Meeting in Stockholm, Sweden (19-23 Sept).

There are some dietary recommendations and guidelines for people with type 2 diabetes, but most are not evidence-based or are derived from studies of the general population, says author Dr Janett Barbaresko from the German Diabetes Center in Dsseldorf, Germany. Our rigorous assessment of the best currently available evidence indicates with reasonable certainty that eating a diet rich in whole grains, fibre, fish and PUFAs as well as consuming more vegetables and plant proteins may help people with type 2 diabetes live longer.

However, the researchers stress that the limited evidence about other dietary factors, including dietary patterns, foods such as dairy, meat, and tea, and micronutrients such as caffeine and vitamin D, underscores the need for more robust and comprehensive studies to better understand the impact of different dietary factors on the progression of T2D.

People with T2D are more prone to circulatory diseases, dementia, cancer, and bone fractures. And despite an increasing number of effective drugs, lifestyle modifications - such as exercise and diet - remain a cornerstone of treatment.

However, little is known about diet and the prevention of illness and death in people living with T2D. A few studies have assessed the association between specific dietary factors such as the Mediterranean diet or intake of vegetables on all-cause mortality in T2D, but the relation with different dietary factors has not been comprehensively summarised.

To find out more, German researchers did a systematic review of 107 prospective observational studies investigating any dietary factors (i.e., dietary patterns, foods and food groups, macronutrients [carbohydrates, fats, protein] and micronutrients [minerals and vitamins] secondary plant compounds [e.g., polyphenols], and supplements [e.g., vitamin E, magnesium]) and the risk of death from all causes in adults (aged 18 or older) with T2D, up to June 2022.

Overall, 72 studies were included in 45 meta-analyses comparing the effects of high versus low intake and to evaluate the dose-response relationship between dietary factors and death from any cause, over an average of 10 years. The number of participants included in the meta-analyses ranged from 1,073 to 84,816. The certainty of evidence was evaluated to determine the confidence in the meta-findings [1].

The analyses found that there was moderate-certainty of evidence of a protective association between the intake of whole grain, fibre, fish, n-3 PUFAs and death from all causes. Adding one serving (20 g/day) of whole grain from foods such as brown bread and rice or breakfast cereals was associated with about a 16% reduction. Each serving per week increase in fish consumption was associated with a 5% lower risk of death.

Similarly, an additional 5 g per day intake of dietary fibre (equivalent to a medium pear or two shredded wheat) and 0.1 g per day increase in n-3 PUFAs was associated with a reduced risk of death from all causes14% and 13% lower, respectively. The body does not produce n-3 fatty acids naturally, so good sources include fish, vegetable oil, nuts (especially walnuts), flax seeds and flaxseed oil, and leafy vegetables.

Evidence of lower certainty also suggests that eating large amounts of vegetables and plant protein may be beneficial. A daily increase of 100 g of vegetables and 10 g of plant proteins such as nuts, tofu, beans, lentils and peas was associated with a 12% and 9% lower risk of death, respectively.

Possible beneficial effects of these foods include their link with favourable changes in blood pressure, cholesterol, blood sugar levels and anti-inflammatory effects, which might help to lower the risk of comorbidities such as cardiovascular diseases and cancer.

In contrast, higher intake of eggs and dietary cholesterol was associated with an increased risk of death from any causewith a 10 g per day increase in egg intake (equivalent to two medium eggs per week) was associated with a 5% greater risk of death, while adding 300 mg of dietary cholesterol per day was linked with a 19% increase.

For other dietary factors, no association was found and/or the evidence was very uncertain, including: dietary patterns such as the Mediterranean diet and low-carbohydrate high-protein diet; foods including nuts, dairy, meat, sugar and sweets; macronutrients including carbohydrates and micronutrients such as caffeine and vitamin D.

More research is needed to provide more robust and comprehensive evidence on different dietary factors and the progression of diabetes, says Dr Sabrina Schlesinger at the German Diabetes Center in Dsseldorf and the German Center for Diabetes Research (DZD) in Munich-Neuherberg (partner in Dsseldorf), who led the study. But if individuals with type 2 diabetes are able to add a few servings of whole grains, fibre, fish, plant oils and vegetables to their weekly diets, our results suggest it may be an easy and low-risk way to possibly improve their outcome.

The authors note that the study is observational and therefore does not prove that people with T2D who eat a diet rich in whole grains, fibre, fish and n-3 PUFAs will live longer. Rather, it shows an association. They also note that the small number of studies in many meta-analyses may limit the conclusions that can be drawn.

For interviews with the report authors, please contact Dr Olaf Sprkel in the press office of the German Diabetes Center, Dsseldorf, Germany E) olaf.spoerkel@ddz.de T) +49 211 3382-507

Alternative contact in the EASD Press Room: Tony Kirby T) + 44(0)7834 385827 E) tony@tonykirby.com

Notes to editors:

[1] The certainty of evidence was evaluated using GRADE approach that takes into account the within-study risk of bias, inconsistency, indirectness and imprecision between the studies, publication bias, magnitude of the effect and dose-response relationship. High certainty of evidence indicates that there is a high confidence in the effect estimate and that further research probably will not change the effect estimate, whereas a moderate certainty of evidence indicates a moderate confidence in the effect estimate and further studies may change the effect estimate. A low certainty of evidence indicates low confidence in the effect estimate and it is likely that further studies change the effect estimate, and a very low certainty of evidence indicates that there is very limited and uncertain meta-evidence available.

The German Diabetes Center is funded by the German Federal Ministry of Health and the Ministry of Science and Culture of the State North Rhine-Westphalia. The study was supported in a part by the German Center for Diabetes Research (DZD). The funders had no role in study design or data collection, analysis and interpretation.

The authors declare no conflicts of interest.

This press release is based on oral presentation 1 at The European Association for the Study of Diabetes (EASD). All accepted abstracts have been extensively peer reviewed by the congress selection committee. There is no full paper at this stage, but the authors are happy to answer your questions. The research has been submitted to a medical journal for publication.As it is an oral presentation there is no poster with this talk.

The authors declare no conflicts of interest.

See the rest here:
High intake of whole grains, fiber, fish and omega-3 fatty acids linked to lower risk of death in adults with type 2 diabetes - EurekAlert