Weight Loss Diet And Exercise: Mar 16, 2013

Choosing products like safflower oil may be less

By Alan Mozes

HealthDay Reporter

WEDNESDAY, Feb. 6 (HealthDay News) -- Enduring dietary wisdom -- that polyunsaturated vegetable fats are better for your heart than saturated animal fats -- may be turned on its head by a fresh analysis of a nearly 50-year-old study.

The reasoning has been that a diet rich in omega-6 polyunsaturated fats lowers cholesterol, and is therefore good for heart health. But an updated look at the study indicates that heart disease patients who follow this advice may actually increase their risk for death.

The original "Sydney Diet Heart Study," was initially conducted between 1966 and 1973, at a time when the cholesterol-lowering benefits of all polyunsaturated vegetable acids (PUFAs) were touted with a broad brush.

But in the ensuing years, researchers have come to understand that not all PUFAs are alike, with key biochemical differences -- and perhaps varying cardiovascular impacts -- observed among multiple types of omega-3s (found in fish oils) and omega-6 linoleic acids.

"There is more than one type of polyunsaturated fatty acid," explained Dr. Christopher Ramsden, who headed the re-analysis and is a clinical investigator with the laboratory of membrane biophysics and biochemistry at the National Institute on Alcohol Abuse and Alcoholism, part of the U.S. National Institutes of Health.

"And so, we were interested in trying to evaluate just one of these compounds, linoleic acid, by looking at this old trial using modern statistical methods, and also by re-including some original data that had gone missing from the first analysis," Ramsden explained.

The findings appeared online Feb. 5 in the BMJ.

The 458 male participants in the original study had been between the ages of 30 and 59 at enrollment, and all had a history of heart disease, with most having survived a heart attack.

The men were placed into two groups. The first group was told to consume linoleic acid, in the form of safflower oil and safflower oil polyunsaturated margarine, at levels equal to 15 percent of total calorie intake. This, said Ramsden, is equivalent to roughly twice the amount that Americans currently consume.

While omega-3 consumption was not affected, the men were also asked to lower their saturated fat intake so that it made up less than 10 percent of their diets. They did so by substituting safflower oil for animal fats, common margarines and shortening oils, salad dressings, baked goods and other products, according to the study.

The second group continued their routine nutritional habits, and both groups kept food diaries and underwent regular assessments during the three-year-plus study period.

By newly crunching all the original data the NIH team found that, compared to the no-dietary-change group, the linoleic acid group faced a higher risk of death, from both heart disease specifically as well as from all causes overall.

View the original article here

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Active After 60: Expert Nutrition & Exercise Tips Email a Friend Print Article Active After 60: Expert Nutrition & Exercise Tips Brought to you by

This content is selected and controlled by WebMD's editorial staff and is brought to you by Boost®.Food to Table Better Brain Power Over 60 and Cooking Cooking for One 10 Foods for Grandkids and You Power-Packed Recipes Have Your Meals Delivered 10 Tips to Help Your Loved One Eat Helping Someone Eat After an Illness Signs a Loved One Isn't Eating Enough What to Do if You're Not Hungry Meet the Experts Good Nutrition is Essential SponsoredStaying Active Fitness Tips for Fatigue Myths About Exercise as You Age Strong and Agile Keep Your Heart Healthy Eat for a Long Life Exercise, Belly Fat and Your Health Tips to Keep Your Bones Strong Lower Blood Sugar With Exercise Nutrition You Need Eat for Strength When Sick How to Get the Protein You Need Top Nutrients You May Be Missing How to Stimulate An Older Appetite Eat for Digestive Health Avoiding Problem Foods Best Nutrients for Your Eyes Help With Eating Problems Eating to Control Blood Sugar Fiber & Whole Grains: Diabetes Power FoodsFalse Exercises to Lower Your Blood Sugar WebMD Feature

Reviewed By Laura J. Martin, MD

It’s never too late to reap the benefits of exercise, whether you’re 45 or 105. First of all, it simply makes you feel good to move. By becoming more active, you can also lower your blood sugar to keep diabetes under control.

“You don’t need to run a marathon to get results,” says Dawn Sherr, RD, of the American Association of Diabetes Educators. “Walking, swimming, and playing with the grandkids are all great ways to get exercise.”

Follow these four steps to get started.

Step 1: Make a Plan

If you're just starting, ask your doctor which exercise is right for you. Ask if you need to adjust your diabetes medicine before you hit the trail or the pool.

Next, think about what you'll enjoy most. You’re more likely to stick with activities you like. Here are a few suggestions:

Walk outdoors or indoors on a track or in a mall Take a dance class Bicycle outdoors or ride a stationary bike indoors Swim or try water aerobics Stretch Try yoga or tai chi Play tennis Take aerobics or another fitness class Do housework, yard chores, or gardening Try resistance training with light weights or elastic bands

If more than one of these appeals to you, go for them! In fact, combining cardio, like walking or swimming, with stretching or balance moves gives you a better workout. Any way you move will help lower your blood sugar.

How It Works

When you do moderate exercise, like walking, that makes your heart beat a little faster and breathe a little harder. Your muscles use more glucose, the sugar in your blood stream. Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better. You'll get these benefits for hours after your walk or workout.

Just remember you don’t have to overdo it. Strenuous exercise can sometimes increase blood sugar temporarily after you stop exercising. Very intense exercise can cause the body to make more stress hormones which can lead to an increase in blood sugar.

Step 2: Set a Schedule

The best time to exercise may be after a meal. Ask your doctor what time of day is best for you. Take the dog for a walk after breakfast and dinner. Or schedule a yoga class or a round of tennis after lunch.

To stay motivated, ask a friend or family member to come along, or join a class. You won't skip an outing when other people are counting on you! Company can make it more fun, too.

Step 3: Get Ready Wear well-fitting, comfortable shoes and cotton socks that don't rub. The right footwear can prevent blisters that could become serious infections for some people with diabetes. Check your blood sugar before a brisk walk or workout. If it's below 100, check with your doctor to see if you need to eat a snack first. Carry a snack or glucose tablets in case your blood sugar gets low. Drink plenty of water before, during and after your workout. Always wear your diabetes ID necklace or bracelet while you’re exercising.

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