Watermelons Lower Belly Fat Accumulation and Heart Disease Risk

Researchers from the University of Kentucky have demonstrated that consuming watermelon juice can have a significant impact on artery-clogging plaque deposition by modifying blood lipids and lowering dangerous belly fat accumulation. Heart disease takes the lives of millions of unsuspecting individuals each year, and atherosclerosis (hardening of the arteries) leading to a heart attack is the most common form of the disease.

Many different species of melons have been shown to benefit human health and watermelon is no exception. Regular consumption of the red fruit can help manage fat deposition and weight management goals while lowering the risks associated with coronary artery plaque accumulation and heart disease.

Watermelon Improves Lipid Profile and Fat Accumulation to Lower Heart Disease Risk

Researchers using mice with diet-induced high cholesterol were given supplemental watermelon juice while a control group was fed a typical diet with plain water. After a study period of eight weeks, the animals given watermelon juice had lower body weight than the control group, due to decreased fat mass. They experienced no decrease in lean mass, an important finding as muscle tissue remained viable and weight loss was due to loss of abdominal body fat.

Further, the study authors determined that plasma cholesterol concentrations were significantly lower in the supplemented group, with modestly reduced intermediate and low-density lipoprotein (LDL) cholesterol concentrations as compared to the control group. An examination of plaque affected lesion areas found that the watermelon juice group experienced significant reductions in atherogenic plaque lesions and a statistically significant reduction in risk of progressive arterial hardening and heart attack.

Watermelon Consumption is Shown to Stabilize or Slow Arterial Plaque Growth

Lead investigator, Dr. Sibu Saha concluded “Melons have many health benefits… this pilot study has found three interesting health benefits in mouse model of atherosclerosis. Our ultimate goal is to identify bioactive compounds that would improve human health”. Any intervention that can stabilize or slow the growth of arterial plaque will result in a critical lowered risk of atherosclerosis (arterial hardening), the leading form of heart disease.

Like many other fruits and vegetables found in their natural form, watermelons contain powerful carotenoid antioxidant compounds that promote human health and fight disease. Watermelons derive their red color from lycopene, a nutrient well known for its ability to fight colon and prostate cancer. In addition, watermelon consumption is associated with protection against macular degeneration and has been shown to help lower blood pressure and improve insulin signaling. Prior studies have used three cups of watermelon juice or two and a half cups of fruit chunks to provide clinically significant levels of lycopene.

Omega-3 Fats Improve Insulin Resistance to Improve Heart Health

Compelling evidence now exists to demonstrate that heart disease is largely caused by the proliferation of increased levels of small, dense LDL cholesterol particles that have become oxidized in the blood and abnormalities relating to insulin resistance. Both factors combine to deal a potentially deadly punch to the vascular system, leading to metabolic stress, diabetes and increased risk for a heart attack.

Published studies appearing in the journals Nutrition Review and Biological Psychology detail the impact of nutritional intervention with the long-chain omega-3 fats EPA and DHA to improve insulin signaling and lower heart disease risk. A balanced diet including fatty fish, nuts, seeds and olive oil or fish oil supplementation are shown to significantly improve biological markers associated with diabetes and cardiovascular pathogenesis.

Omega-3 Fats Lower Risk for Heart Disease in Women by 38 Percent

Many people discount the effect of mental stress on physical health and cardiovascular disease in particular. Overt demands on the nervous system that result from unresolved stress result in excessive demands on the circulatory system, reduced blood flow to cells and increased levels of damaging inflammation. Combined with a diet favoring poor balance of omega-6 to omega-3 fatty acids, the stage is set for a dangerous deterioration of the cardiovascular system.

Researchers examined 3277 Danish men and women over a period of 23 years to determine the effect of long-chain omega-3 fats on cardiac health. Scientists found that 471 cases of ischemic heart disease (IHD) occurred during the study period. A detailed analysis of the results showed that those participants with the highest intake of EPA and DHA omega-3 fats (1.4 total grams of EPA/DHA per day) experienced the highest risk reduction for IHD. The study authors noted that omega-3 fat intake “was especially clear for women, who had a statistically significant 38 percent risk reduction for heart disease. Men also showed a benefiting trend of 26 percent risk reduction.”

Omega-3 Fat Supplementation Regulates Insulin Function to Lower Inflammatory Disease Risks

Further evidence demonstrating the importance of omega-3 fats for optimal human health is published in the journal Nutrition Review. Adiponectin is a potent hormone secreted by white adipose tissue that regulates insulin function and reduces inflammation in your circulatory system. As central abdominal fat increases, adiponectin levels go down, increasing the risk for obesity, diabetes and heart disease. Researchers found that omega-3 fats from diet or supplementation, combined with dietary fiber and exercise increased adiponectin levels up to 60%, dramatically lowering the risk from inflammatory disease and metabolic syndrome.

An extensive body of research continues to mount showing the importance of omega-3 fats as a cornerstone for disease prevention and ideal health. Stress is a part of everyday life that directly impacts disease development and progression on the cellular level. Research confirms that a healthy diet favoring omega-3 fat sources or distilled fish oil supplements (1.2 to 1.4 grams EPA/DHA per day) can negate the effect of stressors that cause inflammation, metabolic dysfunction and cardiovascular disease.

B Vitamins and Omega-3 Fats Slow Alzheimer’s Disease Progression

Proper nutritional status attained by consuming a healthy diet teaming with natural vitamins and minerals along with optimization of omega fat lipid ratios can help to prevent cognitive decline associated with Alzheimer’s disease (AD) pathology. Researchers studying the effects of nutrition at Oxford University in England found that daily supplementation with folic acid and vitamins B6 and B12 lowered levels of homocysteine, a known risk factor leading to decline in cognition and memory.

Further evidence published in the journal Molecular Nutrition & Food Research explains that a disproportionate ratio of omega-6 to omega-3 fatty acids plays a crucial role in the development of AD in later life. Cellular nutritional saturation from diet and appropriate supplementation with B vitamins and omega-3 fats may provide the cornerstone to prevent this most feared memory-robbing disease.

B Vitamin Supplementation Shown to Lower Homocysteine by 30% and Slow Brain Atrophy

Reporting in the International Journal of Geriatric Psychiatry, scientists examined the proposed link between elevated homocysteine levels and cognitive decline. Homocysteine has already been shown to dramatically increase the risk of heart disease and heart attack in prior studies. Researchers examined 266 people over the age of 70 with established mild cognitive impairment, and broke them into two groups. One group was supplemented with folic acid, vitamin B6 and B12, vitamin cofactors that lower homocysteine levels, while the second group received a placebo.

Brain wasting or atrophy is a common sign of cognitive impairment and is closely associated with Alzheimer’s dementia. The rate of brain atrophy is increased by higher concentrations of homocysteine in the blood and brain tissue. Researchers examining the results of this study found that the group supplemented with B vitamins for a period of two years experienced a 30% reduction in homocysteine levels. They found dramatic improvements in mental tests including global cognition and episodic memory (69% improvement in word recall memory) compared to the control group.

Omega-6 to Omega-3 Fat Ratio in Diet Creates an Imbalance in the Brain

The standard American diet (SAD) includes large quantities of oxidized omega-6 fats from fried and processed foods when compared to omega-3 fat consumption (from fish, nuts and seeds). The ratio of omega-6 to omega-3 fatty acids ranges from 20:1 to as high as 50:1 (ideal range is no more than 4:1), creating a perpetual degree of inflammation throughout the body. Researchers have determined that this imbalance creates a disturbance in brain chemistry affecting neurotransmitter balance and electrical firing in the brain that sets the stage for amyloid tangles and cognitive decline.

Reestablishing omega fat homeostasis by balancing toward a 1:1 intake ratio and correcting B vitamin nutritional deficiencies provide deep insight toward understanding and controlling risk factors for the development of many forms of dementia including Alzheimer’s disease. Most middle aged adults will want to include a high potency B vitamin supplement (preferably formulated from natural food sources) and include omega-3 fats from diet or fish oil consumption to lower dementia risk factors.

Omega-3 Fats from Fish Oil Reduces Signs and Symptoms of Osteoarthritis

Humans have been consuming omega-3 fats from natural fish, nut and seed sources for countless generations. Our core genetic structure depends on a regular supply of the long chain omega-3 fats EPA and DHA to form cell wall structures and perform millions of metabolic functions that we normally associate with vibrant health.

Imbalance of omega-3 to omega-6 fats cause a surge in inflammatory cytokines that can lead to the painful and debilitating condition known as osteoarthritis. New research published in the journal Osteoarthritis and Cartilage has shown for the first time that omega-3 fats supplied by fish oil could "substantially and significantly" reduce the signs and symptoms of osteoarthritis as we age.

Omega-3 Fat Supplementation Slashes Osteoarthritis Disease Progression in Half

Researchers from the University of Bristol in England tested the effect of omega-3 fats on a breed of guinea pigs that are genetically predisposed to develop arthritis. Guinea pigs were chosen for this study as they develop osteoarthritis in a similar manner to humans. Anecdotal reports over the years provide support for the beneficial effect of fish consumption on joint health. Dr. John Tarlton from the Matrix Biology Research Group and his team set out to confirm the impact of omega-3 fatty acids, either sourced from fish oil or flax oil, to prevent or slow down the progression of osteoarthritis.

The team fed one group of guinea pigs a diet including full-spectrum omega-3 fats (EPA and DHA) and compared the results to a second control group of non-supplemented animals. Typical degradation of collagen in cartilage and the loss of molecules that give it shock-absorbing properties were both reduced in the omega-3 supplemented group. Researchers noted that omega-3 fats reduced disease by 50 per cent compared to the control group.

Omega-3 Fats Found More Effective Treating Arthritis than Dangerous Medications

Upon examination of the results, Dr. Tarlton explained “there was strong evidence that omega-3 influences the biochemistry of the disease, and therefore not only helps prevent disease, but also slows its progression, potentially controlling established osteoarthritis.” This is a critical finding, as most people suffering from arthritis are prescribed a plethora of ineffective pain medications that dramatically increase the risk of developing cardiovascular disease or suffering a heart attack.

At the present time there is no known cure or effective treatment from those experiencing the debilitating effects of osteoarthritis, and omega fat imbalance from a poor diet causes excessive joint inflammation and needless suffering. Researchers performing this study concluded “Most diets in the developed world are lacking in omega-3, with modern diets having up to 30 times too much omega-6 and too little omega-3. Taking omega-3 will help redress this imbalance and may positively contribute to a range of other health problems such as heart disease.” Most health-minded individuals will want to supplement with a molecularly distilled form of fish oil (minimum 1200 mg EPA/DHA content) each day to combat inflammation and osteoarthritis.

Chocolate Shown to Lower Risk of Stroke and Heart Disease by One-Third

Everybody likes chocolate, a fact supported by the annual increase in consumption documented by chocolate manufacturers around the globe. This may be good news for many chocolate consumers, but caution is advised to carefully monitor the quantity consumed and the cocoa content of the product purchased. We now have documented evidence to explain how dark chocolate consumption lowers stroke risk in women and slashes heart disease risk in adults.

Researchers publishing the Journal of the American College of Cardiology found high chocolate consumption correlates with a lower risk of stroke in women. Further proof of vascular benefits is documented in the British Medical Journal as scientists explain that chocolate consumption lowers heart disease risk by more than a third.

High Levels of Chocolate Consumption Dramatically Lower Heart Disease and Stroke Risks

A number of recent studies have shown that eating chocolate has a positive influence on human health due to its antioxidant and anti-inflammatory properties. This includes reducing blood pressure and improving insulin sensitivity, a primary factor in diabetes development and progression in millions of at-risk children and adults. The World Health Organization predicts that nearly 24 million people will die from heart disease by the year 2030, yet proper diet and lifestyle could significantly lower the mortality rate.

In an effort to confirm past research efforts that suggest a connection between chocolate consumption and lowered risk of heart disease and stroke, Dr. Oscar Franco and colleagues from the University of Cambridge in England analyzed the results of seven studies involving over 100,000 participants with and without existing heart disease. Researchers compared the group with the highest chocolate consumption against those with the lowest, taking into account differences in study design and quality of reporting.

Choose Dark Chocolate with a High Cocoa Content for Optimal Protection

Researchers performing a meta-analysis of all studies examined found a significant correlation between higher levels of chocolate consumption and the risk of cardiovascular events. They determined that the "highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease and a 29% reduction in stroke compared with lowest levels." Although the final analysis did not distinguish between dark and milk chocolate consumption, nutritional experts recommend choosing dark chocolate with minimal added sugar and at least 75% cocoa content.

There are many documented lifestyle changes that have been shown to dramatically lower the risk of heart disease and stroke including vitamin D optimization, fish oil supplementation and potent antioxidants such as resveratrol. Chocolate eaten in small amounts several times a week can now be added to the list as research confirms the powerful human health benefits of cocoa.