Associations of Plant-Based Foods with Health Depend on the Level of Processing
A plant-based dietary pattern limits or avoids animal products (meat, poultry, fish,
eggs, and dairy products). A study that analyzed the reported dietary intake of over 126,000 participants found that consuming a plant-based dietary pattern based on whole or minimally processed plant foods (whole grains, fruits, vegetables, nuts, legumes, tea, and coffee) was associated with lower risk of death, cancer, and cardiovascular disease (CVD). In contrast, consumption of a plant-based dietary pattern based on highly processed foods (including refined grains, potatoes, sugary drinks, fruit juices, sweets, and desserts) was associated with higher risk.
These associations held true whether or not participants had chronic disease risk factors (like smoking or a high body mass index) or genetic predisposition for disease.
Highly processed foods made with refined grains, added sugars, salt, and other additives may be plant-based, but they are not healthy. A healthy plant-based pattern is rich in unprocessed and minimally processed foods and healthy fats.
Insomnia Associated with Risk for Heart Attack
Analysis of data from nine studies found that people with insomnia may be at higher risk for heart attack. The studies involved over a million individuals from six countries and three different continents. Having insomnia was associated with more than a one-and-a-half times higher risk of heart attack. Getting five or less hours of sleep was most strongly associated with heart attack risk. People who slept seven to eight hours had the lowest risk.
Ten to 15 percent of the U.S. population reports having insomnia—defined as “a disorder of initiating or maintaining sleep.” Insomnia is known to negatively impact health and quality of life, and multiple previous studies have linked it to higher risk of cardiovascular disease and diabetes. According to the study authors, one possible reason for this association is that lack of sleep can elevate blood levels of a hormone called cortisol. Higher levels of cortisol have been associated with heart attacks. (Life stressors can also contribute to or cause trouble sleeping. Stress also elevates cortisol levels.)
Although insomnia can be difficult to treat, sufferers should be persistent in looking for ways to get more sleep and work with health care providers as needed. For advice on taming stress, see the Special Report on page 4.
Dietary Patterns Rich in Omega-6 Fatty Acids Associated with Lower Blood Pressure
A diet high in omega-6 fatty acids may help with blood pressure control.
A systematic review and meta-analysis of 29 observational studies concluded that higher blood or dietary levels of omega-6 polyunsaturated fatty acids (PUFAs) are associated with lower risk of high blood pressure. The studies included over 113,000 participants aged 18 and older. People without high blood pressure tend to have higher levels of total PUFAs and the major dietary PUFA, linoleic acid, in their diet or their blood than people with high blood pressure.
This analysis does not prove cause and effect, and results of other studies have varied. The authors suggest that different PUFAs may have different roles and impacts in the body. Nevertheless, this and many studies like it have laid to rest the idea that omega-6 PUFAs have negative effects and should be limited. Sticking to a dietary pattern containing plenty of omega-6 polyunsaturated fatty acids from plant oils, nuts, peanuts, seeds, and soy/tofu is a healthy choice.
Walking 8,000 Steps Even One or Two Days a Week Linked to Better Health
Regularly walking at least 8,000 steps a day has been associated with health
Move as much as you can. Every little bit helps.
benefits. Now, a study of the walking habits of 3,101 adults found that one may not have to reach this goal every day to make an impact. Participants with an average age of 50 wore a movement monitor for one week. Over the 10-year follow-up, 439 participants died, 148 from cardiovascular disease.
People who never walked 8,000 or more steps a day were more likely to die of any cause than those who reached this goal. Even meeting this goal one to two days a week was enough to make a significant difference.
Although it is possible participants who walked very little did so because they were already in poor health, previous studies have similarly found health benefits from any physical activity, versus none.
It’s important to be as active as you can, but if you are having trouble fitting routine activity into your schedule, this study offers reassurance that every little bit counts.