Are plentiful, including oats and barley, and other prominent foods include vegetable-based margarine, almonds, and soy protein. The study found that when these phytonutrient-rich foods were mixed into an already healthy diet (by NCEP standards), LDL cholesterol was reduced by a further 30 (Jenkins et al. 2003). This finding suggests that a combination of BAY1217389 custom synthesis LDL-lowering dietary strategies (e.g., vicous fiber, plant stanols, soy protein, almonds) has additive effects when added to a healthy diet and can produce clinically significant reductions in CHD risk (Kendall and Jenkins 2004). A number of other benefits such as lower inflammation lower CRP (creactive protein) blood levels and weight loss were also Ro4402257 web witnessed (Jenkins et al. 2003). Viscous fibers facilitate bile acid loss from the gut (which binds cholesterol), plant sterols reduce cholesterol absorption from the gut, soy proteins reduce hepatic cholesterol synthesis and may increase hepatic LDL receptor uptake of cholesterol. Almonds, which contain monounsaturated fat, plant sterols, plant protein and fiber, and other phytochemicals, operate through a variety of mechanisms to reduce LDL (Jenkins et al 2005). There was a clear advantage for the Portfolio diet for cholesterol reduction versus a comparison vegetarian, low saturated fat diet without these four “functional foods.” (Jenkins et al. 2011).Is variety the spice of life (and health)?Is consuming a variety of different foods important for health? The Japanese certainly believe this is true. A common lesson for children, illustrated in a popular children’s’ book, is to bring a daily lunch bento (box) with “something from the mountains and something from the sea”. This popular expression illustrates the importance placed on vegetables and sea foods–and variety. The Japan Ministry of Health, Labour and Welfare recommends that one consume 30 different foods daily in order to get a wide variety of nutrients (Willcox et al, 2004). When one examines healthy eating patterns around the world (such as the Seven Countries Study) one is surprised at the range of foods, cuisines, cooking styles, tastes, and use of spices and herbs. These are obvious places of difference that seem to fascinate scientists and lay people alike. However, of enduring interest (and intense debate), there is also significantMech Ageing Dev. Author manuscript; available in PMC 2017 April 24.Willcox et al.Pagevariation in macronutrient intake, in healthy eating patterns. One only need compare the traditional diets of Okinawa, which is high in carbohydrate but low in fat, to that of the Mediterranean, which is high in fat, but low in carbohydrate (see Table 1) to see this fact. Both diets, however, are relatively low in calories but nutrient dense. The key, upon further analysis, is that these nutrient-dense diets are anchored by high quality foods–despite a range in macronutrients, both diets are dominated by low glycemic carbohydrates, lean proteins (much of it from plant sources), and healthy fats monounsaturated, omega-3), which is associated with reduced risk for chronic age associated diseases. A diet portfolio rich in fruits and vegetables, legumes and whole grains, but reduced in animal products and accompanying saturated fat, salt, sweets, and refined carbohydrates may be the most “prudent” to recommend for healthy aging. Adding in a DASH of Okinawan herbs and spices may also help keep sodium levels in check while boosting ones antioxidant and anti-inflam.Are plentiful, including oats and barley, and other prominent foods include vegetable-based margarine, almonds, and soy protein. The study found that when these phytonutrient-rich foods were mixed into an already healthy diet (by NCEP standards), LDL cholesterol was reduced by a further 30 (Jenkins et al. 2003). This finding suggests that a combination of LDL-lowering dietary strategies (e.g., vicous fiber, plant stanols, soy protein, almonds) has additive effects when added to a healthy diet and can produce clinically significant reductions in CHD risk (Kendall and Jenkins 2004). A number of other benefits such as lower inflammation lower CRP (creactive protein) blood levels and weight loss were also witnessed (Jenkins et al. 2003). Viscous fibers facilitate bile acid loss from the gut (which binds cholesterol), plant sterols reduce cholesterol absorption from the gut, soy proteins reduce hepatic cholesterol synthesis and may increase hepatic LDL receptor uptake of cholesterol. Almonds, which contain monounsaturated fat, plant sterols, plant protein and fiber, and other phytochemicals, operate through a variety of mechanisms to reduce LDL (Jenkins et al 2005). There was a clear advantage for the Portfolio diet for cholesterol reduction versus a comparison vegetarian, low saturated fat diet without these four “functional foods.” (Jenkins et al. 2011).Is variety the spice of life (and health)?Is consuming a variety of different foods important for health? The Japanese certainly believe this is true. A common lesson for children, illustrated in a popular children’s’ book, is to bring a daily lunch bento (box) with “something from the mountains and something from the sea”. This popular expression illustrates the importance placed on vegetables and sea foods–and variety. The Japan Ministry of Health, Labour and Welfare recommends that one consume 30 different foods daily in order to get a wide variety of nutrients (Willcox et al, 2004). When one examines healthy eating patterns around the world (such as the Seven Countries Study) one is surprised at the range of foods, cuisines, cooking styles, tastes, and use of spices and herbs. These are obvious places of difference that seem to fascinate scientists and lay people alike. However, of enduring interest (and intense debate), there is also significantMech Ageing Dev. Author manuscript; available in PMC 2017 April 24.Willcox et al.Pagevariation in macronutrient intake, in healthy eating patterns. One only need compare the traditional diets of Okinawa, which is high in carbohydrate but low in fat, to that of the Mediterranean, which is high in fat, but low in carbohydrate (see Table 1) to see this fact. Both diets, however, are relatively low in calories but nutrient dense. The key, upon further analysis, is that these nutrient-dense diets are anchored by high quality foods–despite a range in macronutrients, both diets are dominated by low glycemic carbohydrates, lean proteins (much of it from plant sources), and healthy fats monounsaturated, omega-3), which is associated with reduced risk for chronic age associated diseases. A diet portfolio rich in fruits and vegetables, legumes and whole grains, but reduced in animal products and accompanying saturated fat, salt, sweets, and refined carbohydrates may be the most “prudent” to recommend for healthy aging. Adding in a DASH of Okinawan herbs and spices may also help keep sodium levels in check while boosting ones antioxidant and anti-inflam.
