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6 Healthy Foods That Prevent Heart Disease
Eating fruits, vegetables, legumes, nuts, fish and full-fat dairy products is an important factor in reducing the risk of cardiovascular disease, the World Health Organization estimates that CVD deaths in 2019 represent 32 percent of all deaths worldwide. 85 percent of these deaths were due to heart attacks and strokes.
A global survey
McMaster University researchers, Population Health Research Institute (PHRI) Hamilton Health Sciences researchers, and their collaborators from around the world conducted a recent study that analyzed data from multiple surveys of 245,000 people in 80 countries. The results were published this year in the European Heart Journal on July 6, 2023. It shows that not eating enough of 6 key foods is associated with an increased risk of cardiovascular disease (CVD) in adults.
Saudi participation in the study
Dr. Khaled bin Fayez Al-Habib, consultant in adult cardiology and cardiology catheterization, King Fahd Cardiology and Cardiac Surgery Center, College of Medicine, King Saud University and President of the Association Against Heart Disease (NABADAT) Dr. Khaled bin Fayez Al-Habib, in his capacity as a researcher, is one of the researchers in a major and global study in Saudi Arabia to shed more light on this study.
Dr. Al-Habib explained that previous research and similar research focused on Western countries and diets that combine harmful, ultra-processed foods with nutrient-dense foods. In general, this includes eating fruits and vegetables, legumes, nuts, fish, and full-fat dairy products, which are key factors in reducing the risk of cardiovascular disease, including heart attack and stroke.
The study also found that a healthy diet can be achieved in a variety of ways, including moderate amounts of whole grains or unprocessed meats.
Professor Khaled Al-Habib added that the researchers extracted the dietary score from the current, large-scale PHRI Future Urban and Rural Epidemiology (PURI) study, and then replicated it in 5 independent studies, to measure health outcomes in different areas. World and in those with heart disease, previous vascular, or not affected.
Previous dietary studies, including the EAT-Lancet Planetary Diet and the Mediterranean Diet, have examined the relationship between diet and cardiovascular disease and mortality, mainly in Western countries.
Dr. Al-Habib added that increasing the consumption of preventive foods to prevent disease has recently received more attention. Researchers have shown that a moderate diet of natural foods is important, as well as moderate amounts of fish and full-fat dairy products. Associated with a lower risk of cardiovascular disease and death. The same health results can be achieved with moderate consumption of grains and meats; As long as it’s whole, unrefined grains and unprocessed meat.
Facts about the study
Professor Khalid Al-Habib confirmed that the study was the most diverse study of nutrition and health outcomes in the world and the only study with sufficient numbers, with representation from high-, middle- and low-income countries. the world
Current recommendations for a high-quality diet to prevent cardiovascular disease (CVD) were based on studies decades ago, in high-income countries, with limited information on what people around the world eat today.
Dietary patterns vary considerably among regions of the world, so it is not known whether conclusions about dietary patterns drawn from studies in high-income countries and Western countries (where overeating of certain staple foods is a major problem) apply to low-income countries. Medium (missing some key foods is a major concern).
Key Findings
The main findings we focus on here are four, namely:
> A higher score on a healthy clean diet means foods that are part of other food scores (ie, high amounts of fruits, vegetables, nuts, legumes, and fish) but an item not included in other food scores (full-fat milk) are associated with lower global mortality, heart disease, heart attacks, and Associated with a lower risk of stroke.
> A 20 percent improvement in dietary quality in the population is likely to be associated with an 8 percent reduction in mortality and a 6 percent reduction in cardiovascular disease.
> The PURE score performs slightly better than many popular diet quality scores, such as the Mediterranean Diet Score, the Healthy Eating Index, and the Diet to Stop Hypertension (DASH) score, but it is much better than the Planetary Diet Score. Planet Food Score). Importantly, unlike previous diet scores, the PURE Diet Score has been developed and replicated among populations from many parts of the world.
> PURE’s findings are replicated in 5 studies of different designs and cohorts worldwide, in people with and without vascular disease or diabetes, in all parts of the world, but in poorer parts of the world (eg: South Asia, China, Africa); Where PURE Diet scores low. These findings raise the idea that under-consumption of key natural foods (and possibly under-nutrition) rather than over-consumption or over-nutrition may be the main problem of diet in terms of mortality and cardiovascular disease worldwide. It challenges current beliefs.
Global Diet
This research has profound implications for food systems around the world. Globally, the greatest gains in avoided cardiovascular disease and premature death are expected to come from moderate consumption of healthy foods; Especially in the poorest parts of the world. On this basis, the current advice to restrict dairy products (particularly full-fat milk) to very low levels in the population worldwide is neither necessary nor appropriate. A modest increase in their consumption in low- and middle-income countries would be beneficial. The ideal diet for each population group is likely to be varied and moderate, which are characteristics of a pure diet.
PURE is recommended at the global population level and can be used as a basis for recommendations for what constitutes a healthy diet globally, then adapted for each region based on the specific types of food available and affordable in each region. It could also address the continuing significant problem of malnutrition in many countries or the poor in high-income countries.
> How to achieve healthy food in places where maximum food quality is difficult to achieve?
Professor Al-Habib responded that a small improvement in food quality is expected to have a significant impact on people’s health, especially in poor countries. In fact, the greatest gains in health were seen when a diet score of 4 was achieved, with moderate additional health gains with diet scores above 4.
This diet score can be achieved in a variety of ways to suit personality or culture and preferences, and does not necessarily include or exclude animal foods from the diet. For example, a vegetarian can achieve a score of 4 on a diet by eating more fruits, vegetables, legumes, nuts, whole grains, and dairy products. Conversely, non-vegetarians can achieve the same effect by consuming more fruits, vegetables, and legumes, along with dairy products or fish, or even moderate amounts of red meat or poultry.
> To what extent are the results of this study consistent or inconsistent with the current adoption of the Mediterranean diet?
Professor Al-Habib explained that the healthy diet findings are similar to other popular dietary findings, with some differences in the emphasis on different types of fat, including the Mediterranean diet, which focuses on increasing fruits, vegetables, legumes, nuts and fish. and consumption of dairy products or red meat.
Our findings show that a similar dietary pattern, but including dairy foods consumed mainly as full-fat dairy products, may have positive associations with health outcomes in the global population.
The Mediterranean diet is similar, except that it includes whole dairy products. Some other dietary markers include whole grains, including the Mediterranean, which has been shown to be positively associated with lower CVD events in several cohort studies. In our study, whole grains did not contribute to the benefit of the Diet Score in predicting cardiovascular disease risk or mortality. Therefore, moderate amounts of whole grains are recommended for a healthy diet.
Finally, Professor Khaled Al-Habib sent a message to the general public and policy makers, recommending eating lots of fruits, vegetables, nuts and legumes and moderate amounts of fish and full-fat dairy products to reduce risk. Cardiovascular morbidity and mortality in all regions of the world.
For the poorest parts of the world; If intake of these natural foods is very low, improving 3 or 4 of these foods can provide significant protection, he said. He reiterated that his findings indicate that, globally, the risks of death and vascular events are higher in adults with adequate intake of protective foods.
Dietary Study Recommendations
The Pure Healthy Diet Score recommends an average daily intake of: two to three servings of fruit; Two to three servings of vegetables; Nuts 1 serving; Two servings of dairy products; Legumes for three to four weeks; and serve fish for 2 to 3 weeks. Possible substitutions include one serving of whole grains per day, and one serving per day of unprocessed red meat or poultry.
He expressed his gratitude and appreciation to the sponsors of the study, the Saudi Heart Association, Sheikh Saleh Serafi Chair for Coronary Artery Disease Research and Dr. Muhammad Al-Faqih Hospital.* Consultant in Community Medicine.
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In the Red Sea state of Sudan, following the recent outbreak of dengue fever, there is panic among adults and children, especially children, the elderly and pregnant women. Doctors Syndicate in the country revealed the number of victims. So far 3 to 5 thousand people have been affected by this disease.
Sirin Abdel Monim, a member of the Sudan Medical Syndicate, said that the number of dengue fever infections in Port Sudan, the capital of the Red Sea state, and in the state in general, was high, with the majority among children. , the elderly and pregnant women, “The number of infections in the Red Sea State is not less than three thousand to five thousand, and in Sudan there are about a thousand cases, most of them children.” The Arab World News Agency said:
A member of the doctors’ syndicate added, “About two thousand children have been infected with fever in Port Sudan city, and at least 600 of them have been confirmed to be infected with dengue fever.” It comes from medical sources and medical assistants. Several states in Sudan have warned of the risk of dengue and cholera outbreaks.
Last August, the United Nations High Commissioner for Refugees issued a statement expressing concern over the poor sanitary conditions in Sudan’s refugee camps, border entry points and temporary reception centers in neighboring countries.
Dengue fever has been spreading for more than 5 months in the fighting between the Sudanese army and rapid support forces on the fifteenth of April. Problems hindering the provision of services to patients until the outbreak of war.
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A beauty trend called “carrot tanning” is gaining popularity on the TikTok app. It claims that eating three carrots a day will give you a “natural tan”. What is the truth in this? Is it healthy?
Why does carrot affect skin tone?
Carotenoids are natural pigments that give fruits and vegetables their red, orange, and yellow colors.Scientific alert“.
Contains many carotenoids including lutein, lycopene, alpha carotene and beta carotene.
Beta-carotene is responsible for the orange color of carotene.
Once food containing beta-carotene is digested, special cells in the gut break it down into two molecules of retinol (also known as vitamin A).
Vitamin A is then used in many vital body functions such as vision, reproduction, immunity and growth.
The body regulates the conversion of beta-carotene to vitamin A based on what it needs.
Any excess beta-carotene is stored in the liver and adipose tissue, excreted through the feces, or removed through the sweat glands in the outer layer of the skin.
This can cause an orange “tanning” of the skin, which is medically known as “tanning”.Carotenoderma“.
Carotinoderma gives your skin a yellow/orange color that is different from the same color it turns from sunlight.
Tanning is concentrated on the palms, soles and smile lines near the nose.
Can carrots change skin color?
Eating large amounts of carrots for several days is unlikely to cause skin discoloration.
But there is evidence that caroteroderma appears when blood levels rise above 250-500 µg/dL.
“revealed”Previous course“Eating three kilograms of carrots a week, which is equivalent to about seven large carrots a day, causes changes in skin color.
Other experts recommend that you eat at least ten carrots a day for at least a few weeks to see color changes, according to the website.Cleveland Clinic“.
Is there a risk?
There is some evidence for taking supplementsBeta caroteneIn high doses (20 mg or more per day) it increases the risk of lung cancer in cigarette smokers or smokers.
Hence, it is recommendedCancer CouncilAvoid high-dose beta-carotene supplements (more than 20 mg per day), especially if you smoke.
But it’s not about whole foods, so smokers should eat fruits and vegetables that contain beta-carotene.
And you can use food to look good without focusing on eating carrots.
Including lots of colorful vegetables in your diet, especially those rich in carotenoids, can promote a natural glow and smooth improvement in skin tone.
A variety of fresh vegetables provide a variety of nutrients, and some may lack in others.
Hence, it is important to follow a balanced diet that does not depend on one type of vegetable.
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Back pain is one of the most common medical problems in the world in general, and the most common in the United States. Anyone can suffer from back pain and almost everyone will suffer from back pain at some point in their life.
back pain
Back pain is the most common physical pain of all. Every day, about two percent of people are disabled by back pain, which makes them unable to perform daily tasks. In the United States alone, 80 to 90 percent of people suffer from back pain at some point in their lives.
Back pain can start mild and cause some discomfort, or it can become so bad that it interferes with normal life and can make you unable to go to work.
There are many possible causes of back pain, and it is wise to see a healthcare provider to find the cause and seek treatment instead of guessing and self-diagnosing. It may have common causes such as muscle cramps or an underlying condition such as kidney stones, a herniated disc or inflammation of the lining of the back.In women, the uterus.
Treatment varies depending on the cause and symptoms, and there are many factors involved. However, there are steps you can take to improve your health and reduce your chances of developing chronic or long-term back pain.
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases of the National Institutes of Health (NIH), back pain is the second most common reason for visits to health care providers (after the common cold).
Types of back pain
According to the Cleveland Clinic, back pain is classified by medical professionals in several ways. Depending on the location of the pain, you may describe back pain as: pain in the left, middle, upper, middle or lower back, or right side. Different types of pain may be identified by the health care provider, such as mild, moderate, or severe pain. The pain may be like a sharp stab or a specific ache.
Back pain can also be classified by how long it lasts. Back pain can last for a day, a few weeks, months, or a lifetime. It can be either an acute attack (in the form of a sudden and short attack, often associated with an injury) or chronic/persistent pain, meaning pain lasting between 3 and 6 months.
Injury risk factors
Who is at risk for back pain? There are several factors that increase the risk of developing back pain, and they may include:
* Fitness level: Back pain is more common in people who are not physically fit. For example, weak back and abdominal muscles may not support the spine properly (core strength). Back pain can be exacerbated by prolonged inactivity (excessive) exercise.
* Weight gain: A diet high in calories and fat, combined with an inactive lifestyle, can lead to obesity, which can put more strain on the back.
*Work-related risk factors: Jobs that involve lifting, pushing, pulling or twisting heavy objects can lead to back injury. A desk job can also play a role, especially if you have poor posture or sit in an uncomfortable chair all day.
* Stress condition: If you suffer from poor sleep, chronic depression or anxiety, back pain can be frequent and severe.
* Genetics: Genetics play a role in some disorders that cause back pain.
* Age: The older you get, the more likely you are to suffer from back pain, especially after the age of 45. A person is at high risk if:
– He doesn’t exercise.
– You already have arthritis or a type of cancer.
– He is overweight.
– Lifts heavy objects using the back instead of the legs.
– He suffers from anxiety or depression.
– Smoking or using other tobacco products.
Local and diffuse pain
What causes back pain? Back pain can be localized, such as pain in the spine, muscles, and other tissues in the back, or diffuse, such as pain caused by a problem in an organ that radiates or feels like it is in the back. It contains Examples of both include:
* Localized back pain: The cause may be in the spine, for example:
Herniated disc or herniated nucleus pulposus (disc) – Degenerative spondylolisthesis – Intervertebral disc degeneration – Radiculopathy – Arthritis – Sacroiliac joint dysfunction – Intervertebral disc degeneration – Spinal stenosis – Spondylolisthesis – Muscle stiffness – Muscle stiffness – Muscle spasm / Muscle stiffness.
* Common back pain, for example: aneurysms of blood vessels, abdominal aortic aneurysms – appendicitis – cancer (very rare) – fibromyalgia and myofascial pain syndrome – infections (very rare) – cholecystitis – kidney infections and kidney stones – liver problems – inflammation of the pancreas – pelvis Inflammatory diseases (sexually transmitted diseases) – Perforated stomach ulcers – Urinary tract infections.
* In women, common causes of back pain are: endometriosis – pregnancy – uterine fibroids.
* Among those assigned male at birth (AMAB), presenting with back pain may be due to testicular injury or torsion.
Slip disc
A herniated disc is one of the causes of back pain. What are its causes? And its symptoms? And treatment methods? Can it be avoided or prevented?
Professor Mohamed Melhem Arouz, senior consultant in neurosurgery, spine surgery and minimally invasive surgery and senior consultant in chronic pain management, spoke to “Your Health” and he initially provided a simple overview of the anatomy of the spine. Of the 33 vertebrae: 7 cervical vertebrae. That is, between each vertebra and the other, there is a cartilage called “disc”.
The function of this “disc” is to act as a cushion between the vertebrae, protecting the spine by absorbing shocks from it. Cartilage, or the disc, consists of a gelatinous substance surrounded by an outer fibrous belt that prevents the disc from moving or slipping out of place.
Causes of disc pain:
*Unspecified causes; This results in pain where:
– Lack of movement and weakness of trunk muscles.
– Muscle tension as a result of incorrect and excessive continuous loads.
– Long and long hours of sitting without movement (sitting in front of the computer), driving for long periods of time.
– Overweight and obesity.
– Hard physical labor on the one hand.
– Stress and stress such as stress in work and studies.
– Changes in pain perception and genetic predisposition.
– Family and financial problems, constant anxiety and self-doubt.
* Back pain due to identifiable physical causes, for example:
– Acute herniated disc.
– Vertebral fractures for various reasons, including: accidents – osteoporosis – metastases and tumors – infections – spinal canal stenosis (central, peripheral, lateral, central and peripheral).
– Inflammatory diseases of the spine.
– Inflammatory rheumatic diseases (Pekterov’s syndrome).
Nucleus pulposus herniation occurs at all ages and peaks between 40 and 50. 70 percent male and 30 percent female. waist; About 90 percent, cervical vertebrae about 10 percent, and thoracic vertebrae about one percent.
Symptoms and diagnosis
* Symptoms of Herniated Disc:
– Pain in back and lower back.
– Pain extending to knee and leg or forearm and hand with tingling, numbness, loss of sensation in leg or arm, or paralysis-like sensation. In advanced cases, there are problems with urination and excretion.
* How is a herniated disc diagnosed?
Professor Muhammad Melhem Aras emphasizes the importance of arriving early and on time for the final diagnosis, which leads to a good outcome and gives the patient a greater chance to avoid further harm, and the diagnosis depends on:
– Medical history of the injured person and his family.
– Medical diagnosis.
– General examinations and blood tests.
– Radiography (computed tomography – magnetic resonance imaging).
– Nerve planning.
After diagnosing the disease, a treatment plan is drawn up, specifying that each patient needs his own treatment plan consistent with his symptoms and clinical and radiological status.
The fourth and fifth steps are usually the last resort when the patient is in critical condition due to paralysis, urinary incontinence, defecation problems, foot drop etc.
Herniated disc treatment
Treatment options for a herniated disc are divided into 5 categories:
* Conservative treatments, including: physical therapy – ultrasound therapy – electrotherapy – heat and cryotherapy – magnetic field therapy – swimming.
* Drug treatments, including: first-class analgesics (ibuprofen, Ticlac) – second-class analgesics with moderate morphine (tilidine, tramadol) – third-class analgesics with high concentrations of morphine.
* Minimal treatments without surgery:
– Injection of nerves and nerve roots directed through the CT system.
– Epidural directed injection (medullary membranes).
– Catheter directed to the affected disc.
– Endoscopic catheter directed to disc.
– Laser guided therapy (rays).
– Plasma guided therapy (PRP).
– Radiofrequency guided therapy (radio-frequency).
– Stem cell targeted therapy (under trial).
* Various micro surgeries.
* Final treatments for postoperative pain (final rate).
rush
When should back pain be admitted to the emergency department?
When it happens:
– Sudden and severe pain.
– Pain with nausea, fever or vomiting and lack of bowel or urinary control.
– The pain is so severe that it interferes with daily activities.
The Cleveland Clinic offers the following advice: Back pain can be very frustrating and interfere with everyday life. But remember that there are many treatment options available to treat back pain and return to normal daily activities.
See your healthcare providers to discuss your options. They are here to help you.
* Community Medical Consultant
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