According to scientists, eating plenty of nuts, seeds, and vegetable oils can reduce the risk of being sent to early graves.
Iranian researchers have reviewed dozens of studies that delve into diet and mortality over up to 30 years.
They paid particular attention to the effects of α-linolenic acid (ALA), an omega 3 found in plants such as soybeans and flaxseed.
The results show that people with high nutrient intake (about 1.6 ga per day) are 10% less likely to die for any reason than those with the lowest intake (about 0.7 g). Shown.
Even among those who ate a diet rich in nuts and other ALA-rich foods, there were few deaths from heart disease.
Studies show that for every 1g of ALA per day (1 tablespoon of canola oil), the risk of dying from cardiovascular disease is reduced by 5%.
However, the review also showed that high intakes of ALA were associated with an increased risk of dying from cancer.
The study, published in the British Medical Journal, states that further testing is needed to confirm the link.
Cardiovascular disease, the world’s largest murderer, kills 160,000 people each year in the United Kingdom and 659,000 in the United States.
Alpha-linolenic acid, an omega-3 found in plants such as soybeans, nuts, and flaxseed, has been found to reduce the overall risk of death as well as the risk of death from heart and vascular disease.
The graph shows how intake of alpha-linolenic acid (ALA) (omega 3 in plants such as soybeans, nuts, and flaxseed) affects the risk of death from all causes (upper left) and cardiovascular disease (upper right). Indicates. Coronary heart disease (lower left) and cancer (lower right). High doses of ALA were associated with a 10% reduction in the risk of death, an 11% reduction in the chance of death from coronary heart disease, and an 8% reduction in the risk of death from cardiovascular disease.However, findings suggest that seeds may be associated with a slight increase in cancer risk, but warned that further research is needed to confirm this.
Previous studies have found that ALA is associated with a reduced risk of fatal coronary heart disease (a type of cardiovascular disease).
However, many others were not definitive as to whether nutrients improved mortality.
To address uncertainty, the Tehran University of Medical Sciences team analyzed the results of 41 studies published between 1991 and 2021.
In total, the study included 1.2 million adults (mainly from Western countries) who were monitored between 2 and 32 years.
Approximately 198,113 deaths were recorded, of which 62,773 were due to cardiovascular disease and 65,954 were due to cancer.
The review found that adults who ate a lot of ALA-rich foods were 10% less likely to die from all causes and had 113 fewer deaths per 10,000 man-years.
It also reduced the chance of dying from cardiovascular disease by 8%. This will reduce the number of deaths per 10,000 person-years by about 33.
Sina Naghshi and colleagues also found that the higher the intake of ALA, the lower the chance of dying from cardiovascular disease.
Among those who ate the most omega 3 were 63 extra cancer deaths per 10,000 person-years compared to those who ate the least.
Since the reviews were observational, it cannot be concluded that ALA consumption definitely improved or contributed to the risk of cancer.
However, researchers boast that their findings are “robust” and add to “evidence of the potential health benefits of polyunsaturated fatty acids.”
Experts believe that ALA helps heart health by reducing cholesterol and improving blood pressure.
They said further studies need to look at the association between ALA and other causes of death to determine if it is associated with a reduced risk of death from other causes.
Experts should also look at certain ALA-rich foods to see if how omega 3 is consumed affects mortality.
They have found a potential association with cancer and warned that they should be “careful” when recommending more ALA.
What should a balanced diet look like?
According to NHS, the diet should be based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains.
• Eat a variety of fruits and vegetables at least 5 times daily.All fresh, frozen, dried and canned fruits and vegetables are counted
• A diet based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber per day: This is the same as eating all of the following: 5 pieces of fruit and vegetables, 2 whole wheat cereal biscuits, 2 thick slices of whole wheat bread, peeled Big baked potatoes
• Have some dairy products or dairy alternatives (such as soy beverages) to choose between low-fat and low-sugar options
• Eat beans, legumes, fish, eggs, meat and other proteins (contains two parts of the fish each week, one of which must be oily)
• Choose unsaturated oils and spreads and consume small amounts
• Drink 6-8 glasses / glass of water daily
• Adults should consume less than 6g of salt and 20g of saturated fat (for women) or 30g (for men) per day.
Source: NHS Eatwell Guide
High intakes of fatty acids in nuts, seeds and vegetable oils “lead to a reduced risk of death”
Source link High intakes of fatty acids in nuts, seeds and vegetable oils “lead to a reduced risk of death”