Healthy Eating

Healthy Eating

Conversely, a healthier diet, such as the Mediterranean diet (rich in antioxidants and flavanoids), appears to reduce how readily LDL is oxidised (Lapointe et al., 2006). Interestingly though, antioxidant supplements and fish oil supplements have not been clearly demonstrated to prevent LDL oxidation. The GISSI-Prevenzione trial similarly looked at the effect of EPA and DHA on 11,324 patients (primarily men) who had recently survived a heart attack. Half the participants received a daily supplement (1 gram per day) of omega-3 fish oil capsules, while the other half did not (GISSI, 1999). The answer lies, partly, in the role EFAs may have in lowering the risk of heart disease and stroke.

• In addition, a wide range of nutrients are required to optimise conversion including biotin, calcium, copper, magnesium, niacin (vitamin B3), pyridoxine (vitamin B6), vitamin C and zinc (McKevith, 2005; Siguel and Lerman, 1994; Horrobin, 1992).
• Unfortunately the GCSE results were rather disappointing, which was not press-released by the County Council.
• The beneficial effects have also been seen in some cancers, inflammatory bowel disease, arthritis, osteoporosis, mental health, dry eye disease, age-related macular degeneration and psoriasis (Simopoulos, 2008).
• EFAs are found mainly in the flesh and skin of oily fish (e.g. salmon, sardines, mackerel).
• In a later editorial, one of the review authors reaffirmed that while an average daily intake of 50 grams of fish may lower heart disease death rate, the apparent protection is limited to high-risk populations (Marckmann, 2003).

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How can a daily supplement improve heart health?

This means that less flexible (more saturated) fats may take their place and normal functioning can be impaired. The usual shape of naturally occurring unsaturated fats is referred to as ‘cis’ (Latin for ‘on the same side’), as the hydrogen atoms face the same direction (see Figure 2). When the hydrogen atoms are oriented in opposing directions, the molecule is called a ‘trans’ fatty acid (trans means ‘across’ in Latin). Most trans fats are made industrially by adding hydrogen to unsaturated plant oils, in a process called hydrogenation. This process reshapes the double bonds, twisting them so that the hydrogen atoms end up on different sides of the chain.

While meat and fish contain significant amounts of creatine, vegetables contain none. Most people think the fool-proof way to avoid food poisoning from meat and fish is to cook it very well – some people practically cremate it to make sure. However, thoroughly cooking meat and fish can lead to even more serious problems. A follow-up trial was conducted in Durham more recently whereby three million fish oil capsules were given to 2,000 children over eight months to see if their GCSE results improved.

Omega-3s from algae – cut out the middleman

The many arguments supporting the move towards plant-based omega-3s away from fish oils are indisputable. Environmental contamination of the oceans now means that when you take a mouthful of fish you are also taking a mouthful of neurotoxins and carcinogens (mercury, PCBs and dioxins). Some people might consider this game of Russian roulette worth the risk if the health benefits afforded from fish could not be gained elsewhere.

Swank prescribed a low-saturated fat diet to patients with relapsing-remitting MS and observed how their conditions progressed. Results showed that those who adhered most closely to the diet derived the greatest benefits from the intervention. The beneficial effects were strongest in those who began to follow the diet early in their disease. Plant-based diets tend to contain considerably less saturated fat and more healthy polyunsaturated fats.

Essential Fatty Acids (EFAs)

However, while they have been shown to increase the severity of some autoimmune and inflammatory diseases, omega-6 fats may actually protect against other (immune-mediated and non-immune-mediated) inflammatory diseases. Therefore, the view that all omega-6 fats are pro-inflammatory is incorrect (Harbige, 2003). A further study showed that an uncooked vegan diet, rich in antioxidants and fibre, decreased joint stiffness and pain in patients with rheumatoid arthritis (Hänninen et al., 2000). A review of these studies concluded that this dietary treatment might also be beneficial for people with rheumatoid arthritis (Müller et al., 2001). Taken together, these studies provide strong evidence that dietary modification can benefit arthritis patients.

Most people can obtain all the EFAs they require from a well-balanced plant-based diet including flaxseed oil, nuts and seeds as well as plenty of green leafy vegetables. In most cases, dietary replenishment of EFAs will usually reverse any deficiency. Spence also suggested that dietary cholesterol is more harmful to health than previously thought. Cholesterol is a fatty substance mainly produced by the liver (in response to saturated fat intake) but it is also supplied in diets containing animal-based foods (meat and dairy).

Flaxseed, oils and nuts Too much of a good thing?

• Women and girls who may have children one day are advised to eat less oily fish than men and older women because mercury can harm the development of unborn children.
• The authors suggested that the higher level of EPA might have resulted from the small but significant amount of EPA in the supplement or from the retroconversion of DHA to EPA.
• This is particularly worrying as they are increasingly popular as clever marketing persuades people to buy them.
• This paper was prepared for the 2013 UKFIET International Conference on Education and Development for a discussion on using a rights based approach to setting post 2015 education goals.
• EFAs can also be found in some plant oils such as flaxseed, rapeseed and soya but there is not as much in these compared to oily fish.
• Plant-derived EFAs have numerous advantages over fish-derived fats yet are virtually ignored by health professionals.
• Just imagine replacing these flexible fats with those from a cold pat of butter (saturated fat), it would not work!
• The evidence comes mainly from trials done using children with behavioural problems and is largely anecdotal.
• Furthermore, the EPA we make in our bodies has the advantage of being fresher and more stable than that found in fish oils.

Rather than looking for a magic bullet, improving the quality of school meals and education about diet and health would perhaps have been a better approach. Too much iron in the blood can encourage the production of free radicals (McCord, 2004). Unlike the non-haem iron we find in plant foods, haem iron in meat is absorbed into the body whether it is needed or not. Thus meat can supply an overload of iron (but no vitamin C and very little vitamin E). Conversely, vegetables and wholegrains foods can supply as much or as little iron as is required, as well as an abundance of protective antioxidant vitamins, fibre and other nutrients.

Fish oil supplements

Methylmercury is the organic form of mercury found in the environment, usually as the result of industrial pollution. This toxin is commonly found in the marine environment and accumulates up the food chain particularly in older, larger fish. Exposure is particularly hazardous for unborn children where the main organs and the CNS are still developing.

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It explains why public health policies promoting oily fish are misplaced and undermine more effective and sustainable strategies. These are found in vegetable oils, including olive, rapeseed and sunflower, nuts and seeds (including their oils) and oily fish. All contain ‘HDL’ cholesterol, which can remove the potentially harmful ‘LDL’ cholesterol (found in saturated fats) from the body. Milk, milk-based sauces, yoghurts and cheese can have a high saturated fat content and therefore current UK guidance recommends choosing lower-fat options, these are particularly important if you have high cholesterol, heart disease or wish to lose weight.

However, only a limited number of studies was reviewed and they did state that the data available were insufficient to assess any potential benefit or harm from supplementation. Clearly more research is required to assess the effectiveness of dietary interventions in MS. In the meantime, over 50 per cent of people with MS make dietary changes and take supplements (Farinotti et al., 2007). ARC states that vegetarian diets have been shown to be helpful in the long-term to some people with rheumatoid arthritis. It also says that a vegan diet (no meat, fish or other animal products such as eggs, milk, cheese or other dairy products) may also be helpful (ARC, 2006).

What are fats?

Unfortunately the GCSE results were rather disappointing, which was not press-released by the County Council. There is some evidence that anti-rheumatic drugs may exert their therapeutic effects by acting as antioxidants. For example, non-steroidal anti-inflammatory drugs (NSAIDs) have been shown to act as free radical scavengers (Merry et al., 1991).

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Food poisoning generally happens when someone eats food that is contaminated with bacteria or its toxins. According to the FSA, it is estimated that up to 5.5 million people in the UK are affected by food poisoning each year (NHS Direct, 2008d). However, it is difficult to know exactly how many people are affected as not all of those affected seek medical advice. Farmed salmon are even more of a concern than wild salmon due to the concentration of POPs in the feed they eat and their fatty nature as POPs can accumulate in fatty tissue. The research investigating the links between diet and MS dates back 60 years to Dr Roy Swank’s work first at the Montreal Neurological Institute in Norway, then at the Division of Neurology at the University of Oregon Medical School in the US.

• This is important as it indicates that an algal supplement supplying DHA could be used to increase both DHA and EPA levels.
• As stated, fish oils (or components of them) may also offer benefit by reducing blood-clotting.
• However, this could be an undesirable long-term effect of high-dose fish oils, as it could compromise immunity (Harbige, 2003).
• Algae (which are right at the bottom of the food chain) are likely to contain much lower levels.
• Swank was intrigued by the geographical distribution of MS and hypothesised that dietary fat intake may contribute to progression of MS.
• Three years later, in an article published in the journal Circulation, Dr J. David Spence of the Stroke Prevention and Atherosclerosis Research Centre at Robarts Research Institute in London, Canada, asked why the Lyon study was so neglected (Spence, 2002).

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Improving our diets by cutting out the foods laden with animal fats, sugar, salt and cholesterol and eating more fruit, vegetables, pulses, wholegrains, nuts and seeds. If you have inflammatory arthritis, it may be helpful to replace some of the omega-6 fats (found in sunflower oil, corn oil and products made from them such as sunflower margarines) with omega-3 fats from flaxseed, hempseed and rapeseed oils and walnuts. Obtaining plant-based omega-3s from these sources will ensure you get this healthy fat without exposing your body to the harmful toxins found in oily fish. One of the best-known early studies was the Diet and Reinfarcation Trial (DART) (Burr et al., 1989). This study looked at the effects of dietary intervention in the secondary prevention of heart attacks in patients who had previously recovered from one. In this study 2,033 men who had recovered from a heart attack were allocated to receive or not receive advice to eat around 300 grams of oily fish per week, or take fish oil supplements giving an equivalent amount of omega-3 fats.

• Plant sources of EFAs, such as nuts and seeds, possess their own supply of antioxidants which protect their fats (in particular vitamin E).
• Most people would benefit from eating less saturated fat and sugar and eating more complex carbohydrates, fibre, vitamins and minerals.
• Milk, milk-based sauces, yoghurts and cheese can have a high saturated fat content and therefore current UK guidance recommends choosing lower-fat options, these are particularly important if you have high cholesterol, heart disease or wish to lose weight.
• We now know that the balance of omega-6s to omega-3s is important for regulating inflammation.
• More recently, another study recommended a co-called ‘quasi’ vegan diet with fish oil (McCarty, 2001).
• Whilst omega-3 is present in fish oil, fish do not produce omega-3 in their bodies.

Foot

They have high energy requirements due to rapid growth and development alongside frequent activity. Essential fatty acids are also required in higher levels for growth, including DHA (docosahexaenoic acid) which is needed for puppies’ brains, sight and hearing to develop normally. A fat level of 10-25% of dry matter is recommended to fulfil energy requirements from weaning to adulthood. If a diet is chosen that is lower in fat, care must be taken to ensure adequate levels of EFAs. It plays a vital role in many bodily functions; supporting the immune system and maintaining bone health.

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Quite simply, the best thing you can do for your heart is to eat a healthy, balanced diet. It is especially important to increase your intake of oily fish, nuts, seeds and oils – because they are good sources of EFAs or essential fatty acids known to prevent heart disease. The Omega-3 fish oils are particularly important because they not only help prevent abnormal blood clotting, they can also help to lower bad cholesterol and increase the levels of good cholesterol, HDL. Phytoestrogens are another food group that has this effect on LDL and HDL, and has the added benefit of helping to lower triglycerides (your stored fat).

A comparison of farmed salmon and wild salmon found that the farmed fish had consistently higher levels of contaminants, including PCBs. This could mean considerable health risks for those who regularly eat farmed salmon. From the age of weaning to adulthood, puppies still require good amounts of fat in their diet.

More recently, another study recommended a co-called ‘quasi’ vegan diet with fish oil (McCarty, 2001). Both regimes overlook the fact that you can have an omega-3 rich vegan diet (containing ALA and an algal supplement containing DHA and EPA if desired) without exposing yourself to the toxins found in oily fish and fish oils. The alternative view is that the only thing ‘clever‘ about fish oils is the huge marketing campaign that has got thousands of people running to the health food shops. Fish oils are promoted everywhere you look – well-known scientists recommend them for children, TV adverts hint at their brain-boosting benefits, food producers slip them into all manner of foods. So convincing is the marketing that many people believe that oily fish are the only source of the magical omega-3 fatty acids which keep our hearts healthy, children clever and ward off allergies and inflammatory conditions such as arthritis.

• Dioxins are a group of chemicals produced by the combustion of plastics and other chlorine-containing materials.
• Unfortunately misleading publicity from this and other research has encouraged companies to produce so-called functional foods such as St Ivel Advance Omega-3 milk.
• Conversely, a healthier diet, such as the Mediterranean diet (rich in antioxidants and flavanoids), appears to reduce how readily LDL is oxidised (Lapointe et al., 2006).
• It is much cheaper to manufacture feed pellets from soya, rapeseed or corn with animal by-products and vitamin and mineral supplements.
• Studies have shown that people who are overweight or living with obesity tend to lose weight if they include plenty of high fibre, starchy carbohydrates in their diets.
• It is not healthy to be overweight and especially when it comes to the risk of heart disease.
• Besides being an energy source, fatty acids play a crucial structural role in all cell membranes; they help hold our cells together.
• As stated, saturated fats have the maximum number of hydrogen atoms attached to the carbon atoms.

Conversely, studies have shown that people who eat large amounts of red meat seem to have a higher risk of developing inflammatory arthritis. Evidence suggests that LDL can also harm the walls of the arteries when it is damaged or oxidised (Galassetti and Pontello, 2006). For example, one study showed how eating two eggs a day for three weeks not only raised LDL levels by about 10 per cent but increased oxidised LDL by 34 per cent (Levy et al., 1996). The authors concluded that egg consumption, in addition to raising cholesterol, increased how readily LDL could be oxidised.

Getting to know the EFAs:

Research suggests that the ratio of omega-6 to omega-3 fatty may be more important than the amounts of individual fatty acids consumed (Lands, 1992). So excessive intakes of omega-6 fats can cancel out the positive effects of omega-3s and lead to health problems. Table 5 shows which plant-based foods can be used to boost your intake of omega-3 fats.

Platelet cells found in the blood ensure that blood becomes sticky (platelet aggregation or blood-clotting). However, too much clotting can cause the cells to clump together and stick to the walls of blood vessels. Consequently, it may prevent the formation of blood clots and the narrowing of coronary arteries, which can lead to a heart attack. However, extensive reduction in platelet aggregation can lead to prolonged bleeding times following injury. In summary, total fat intake should contribute between per cent of total energy intake with less than 10 per cent from saturated fat.

What are fats?

The two main diseases that cause this condition are lymphocytic thyroiditis (an immune-mediated condition where the body attacks its own cells) and idiopathic gland atrophy (normal thyroid tissue becomes replaced by fat). Genetics are thought to play a part, however, with lymphocytic thyroiditis having a hereditary component. A study published in 2009 showed that Omega 3 oils help to prevent blood clotting and lower blood. Mark’s research interests are varied and diverse with numerous publications and presentations on foot & ankle surgery and knee surgery.

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The evidence comes mainly from trials done using children with behavioural problems and is largely anecdotal. It was noted that plasma DHA and EPA levels rose two- to threefold following supplementation. The authors suggested that the higher level of EPA might have resulted from the small but significant amount of EPA in the supplement or from the retroconversion of DHA to EPA. This is important as it indicates that an algal supplement supplying DHA could be used to increase both DHA and EPA levels.

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