Erythritol Associated with More Cardiovascular Events
A study found that higher levels of the popular sugar substitute erythritol in blood samples was associated with higher risk of heart attack and stroke. Chemically, erythritol is a “sugar alcohol,” (although it is neither a sugar nor an alcohol in the way non-scientists use those words). One of the most common sugar substitutes, erythritol is found in “low sugar” and “low calorie” foods, often marketed to people with diabetes or those trying to lose weight with “keto” diets.
Researchers looked at metabolites in the blood of over 1,000 people undergoing cardiac risk assessment, then followed them for three years and recorded nonfatal and fatal heart attacks and strokes. Higher levels of erythritol at baseline were associated with higher risk for these events. The researchers then looked for erythritol levels in the blood of over 3,000 healthy individuals in the U.S. and Europe who underwent elective cardiac evaluations and found the same association. When they gave erythritol to animals and added it to blood in test tubes, researchers found it increased clotting. Since blood clots can cause heart attacks or strokes, this is a possible mechanism by which erythritol could increase risk.
Although our bodies naturally make erythritol at low levels, blood levels of this compound rise to higher levels for several days after we eat foods sweetened with commercially manufactured erythritol (made by fermenting corn). It is a common addition to sugar-free foods like ice cream, candy, gum, cookies, cakes, protein bars, and fruit spreads. It is also often added to stevia and monkfruit sweeteners.
While this research does not prove erythritol increases risk for heart attack and stroke, it does raise questions about the safety of this popular sweetener. Since this compound is considered natural and does not have to be listed on food labels, eating less highly processed, packaged foods is one way to cut down on intake of this and other sugar alcohols.
Strength Training Can Lower Blood Pressure
Strength training (also known as resistance exercise) makes muscles work against a weight or force. It is important for maintaining strength, balance, and an active lifestyle as we age. Now we can add supporting good cardiovascular health to that list.
A systematic review and meta-analysis of 14 randomized clinical trials that included a total of 253 participants showed that systolic and diastolic blood pressure (the top and bottom numbers in a blood pressure reading) decreased significantly after strength training interventions. The best results were seen with moderate to vigorous load intensity at least two times a week for at least eight weeks. This means lifting heavier weights for fewer repetitions, as opposed to lifting lighter weights for more repetitions.
In addition to weightlifting, strength training can also involve weight machines, bands, or body weight exercises like pushups, squats, sit-ups, and planks.
Wild Blueberry Polyphenols Found to Support Heart and Brain Health
Blueberries (and many fruits) contain polyphenols that may support heart and brain health.
Many phytochemicals (compounds found in plants) have important actions in our bodies that impact our health. Blueberries are rich in a class of phytochemicals called polyphenols, which may have health benefits. A double-blind randomized controlled trial (funded by the Wild Blueberry Association of North America) looked at the impact of wild blueberry polyphenols and concluded they improve cardiovascular risk factors, memory, and executive functioning in older adults at risk for cognitive decline.
The study gave 61 healthy adults aged 65 to 80 years either 26 grams of freeze-dried wild blueberry powder or a placebo daily for 12 weeks. The researchers measured cognitive function, arterial stiffness, blood pressure, cerebral blood flow, and how well the lining of the blood vessels dilated (endothelial function). They also examined gut microbiome and blood parameters.
Endothelial function improved significantly, blood pressure went down, and some measures of cognitive function improved in the wild blueberry group compared to the placebo group. Cerebral blood flow and the gut microbiome were unchanged.
The powder used in this study contained polyphenols equivalent to about one cup of wild blueberries, but that does not mean you need to try to eat a cup of wild blueberries a day. Polyphenols can also be found in all varieties of blueberries and other fruits, such as other types of berries, grapes, apples, pears, and cherries. This trial further supports a healthy dietary pattern that includes plenty of berries and other fruits and vegetables for good heart and brain health.