The results of a new study may change the way high blood pressure (hypertension) is treated. The researchers discovered that the patient’s weight may determine the best medication to treat hypertension and help prevent strokes, heart attacks and death.

They found that lean and obese people respond differently to individual blood pressure medications. Overall, people who are heavier respond better to medication, and have a better prognosis than those who are thin.

Study Details

The goal of the study was to see which medication combinations better controlled high blood pressure in people at high risk for heart disease and to see if weight had an effect on blood pressure control.

They compared treatment with a diuretic and Lotensin (benazepril), which is known as an ACE inhibitor, with a regimen of Lotensin plus the calcium channel blocker Norvasc. Participants were grouped into three categories: normal weight, overweight or obese based on their body mass index (BMI). BMI is a measure of body fat based on height and weight.

Study Results

• Normal-weight people taking the diuretic fared the worst. This group was 68 percent more likely to have a heart attack, stroke or die than obese patients taking a diuretic.
• People taking the Lotensin-Norvasc combination did well regardless of weight, they found. This drug duo reduced stroke, heart attack and death by 43 percent in normal-weight people and 24 percent in overweight people.
• Among obese people, both drug regimens worked well with no significant differences between them, the researchers found.

The researchers believe obese people respond better to diuretics, because their hypertension is often caused by a combination of excess weight, too much fluid and too much salt.

Because thin hypertensive patients may have underlying circulatory problems that are causing their high blood pressure and placing them at increased risk for cardiovascular disease, diuretics can be harmful, they said.

Based on their findings, the researchers recommend starting all patients with high blood pressure on calcium channel blockers such as amlodipine. Diuretics should be used cautiously based on weight and cardiovascular health status.

Source:

Health Finder

Did you know that the average Thanksgiving Day meal contains around 4,500 calories and 229 grams of fat?  If the thought of consuming two days worth of calories in one meal  has you calculating the  hours you’ll need to spend on the treadmill to work it off, then you might want to read on.

You can have your turkey and gravy and slash that calorie count in half with a few substitutions and watching your serving size. Here’s how:

• Opt for less-fatty white meat over dark.
• When making gravy, use packaged low fat turkey stock not full-fat drippings. If you choose to use turkey drippings, cool or refrigerate first so that the fat floats to the surface where it solidifies and can be removed.
• Use whole-wheat stuffing over white bread or cornbread stuffing and use skim milk, low fat turkey or chicken stock and egg whites instead of whole milk and whole eggs.
• Instead of green bean casserole, sauté green beans in olive oil with sliced mushrooms or slivered almonds.
• Whether you serve mashed potatoes or sweet potatoes, keep it simple and low fat by substituting low fat milk for cream and skipping the butter. An alternative to decadent sweet potato casserole is to boil fresh sweet potatoes until fork tender, mash them up and add vanilla, cinnamon, nutmeg and low fat milk. Sprinkle with chopped walnuts and lightly drizzle with honey or maple syrup.
• Using this cranberry relish recipe is another way to save calories over canned sauces.
• Choose whole-wheat dinner rolls over traditional white rolls.
• As for dessert, choose pumpkin pie over pecan pie and save about 300 calories. Or better yet, try one of these two dessert recipes:

Tofu Pumpkin Pudding

This dessert tastes like pumpkin pie without the crust.  

1  (16 oz.) can pumpkin
¾ c. granulated sugar
½  tsp. salt
1  tsp. ground cinnamon
½  tsp. ground ginger
¼  tsp. ground cloves
1  (10 oz.) pkg. soft silken tofu, blended in blender until smooth

Preheat oven to 425°. Cream together the pumpkin and sugar. Add the salt, spice and blended tofu mixing until thoroughly blended together. Pour into a greased 8 x 8 inch pan. Bake for 15 minutes. Lower the heat to 350° and bake for an additional 30 minutes or until set. Makes 9 servings.

Nutritional information per serving:  Calories: 122;  Total Fat: 2 g;  Saturated Fat: 0 g;  Sodium: 284 mg; Carbohydrate: 23 g; Fiber:  0 g;  Protein: 3 g.

Cranberry Bread

Whole-wheat flour and less sugar per serving than cakes or pies make this a light but festive holiday treat.

Nonstick cooking spray
2  c. whole-wheat all-purpose flour
1  c. white all-purpose flour
1  c. sugar
1  T. baking powder
½  tsp. baking soda
1  egg white
1-2/3 c. skim milk
¼  c. oil
5  oz. dried cranberries
2  oz. chopped nuts

Preheat oven to 350°. Grease loaf pan with cooking spray. Stir together all ingredients in a medium mixing bowl. Pour into loaf pan. Bake for 1 hour 15 minutes. Makes 16 servings.

Nutrition information per serving:  Calories:  268;  Total Fat:  8 g;  Saturated Fat:  1 g;  Sodium:  197 mg; Carbohydrate:  43 g;  Fiber:  2 g;  Protein: 6 g.

Get more good-for-you recipes like these in the cookbook Wholesome Temptation, which was developed by experts in supporting good health through nutrition.

For more tips on holiday grazing that won’t expand your waistline, try Holiday Foods: Eat This, Avoid That.

Source:

Rodale

The most common forms of breast cancer are fueled by estrogen. This explains why being overweight or obese has been found to increase breast cancer risk, especially for women after menopause. This is because after menopause (when the ovaries stop making estrogen), most of a woman's estrogen comes from fat tissue.

Lose Weight = Lower Risk

Studies have shown that losing just 5% or more of your body weight can reduce your risk for the most common estrogen-sensitive breast cancers by 25-50%.

A new study took the research one step further to understand how weight loss through exercise, diet or both affects estrogen levels in the body.

The researchers randomly assigned 439 women who were overweight or obese to one of four groups. One group engaged in moderate exercise (mostly walking), one group dieted, one group did both and one group did neither. All of the women were between the ages of 50 to 75 with an average age of 58.

Those who dieted or dieted and exercised lost an average of about 10 percent of their weight. In addition, they lowered the levels of several hormones. Exercise alone did not produce much of a change in weight or estrogen.

The greatest effect on weight and estrogen levels was through diet plus exercise.

Other factors related to weight may affect the risk of breast cancer. For example, the risk appears to increase for women who gained weight as an adult but not among those who have been overweight since childhood.

Also, excess fat in the waist area may affect risk more than the same amount of fat in the hips and thighs. Researchers believe that fat cells in various parts of the body have subtle differences that may explain this.

Sources:

Health Finder

American Cancer Society

The holiday season is filled with temptations to overindulge in high-calorie, high-fat foods that may not be good for you--or your waistline. It can also be difficult to count calories or fat at holiday gatherings as most party platters and cocktails don’t come with nutrition labels.

But never fear, we’ve put together a list of food choices and tips that will help you enjoy holiday fare without packing on pounds to start the New Year.

Eat This:

Healthy dinner or party options include:

• Vegetable Crudités – A luncheon size plate containing 12 ounces of raw vegetables such as carrots, celery, broccoli or peppers is high in vitamin A, C, and other antioxidants but only about 150 calories. But watch out for creamy dips which can be loaded with fat and calories. Limit dip to one to two tablespoon which adds about 75-150 calories to your veggies.
• Fruit Tray – An eight ounce portion of fruit (apples, pears, berries and melon) contains about 80-110 calories. Limit fruit dip such as caramel or yogurt dip to one to two tablespoons or 60-120 calories.
• Lean meat, poultry or deli meats – Three slices of deli style roast beef, ham, turkey or chicken contains 70–120 calories.
• Dips and spreads – Not all condiments are loaded with fat and calories. Good options are: bruschetta, salsa, and guacamole. Pair them with toast brushed with olive oil or tortilla chips.
• Mixed nuts and whole grain crackers – both provide fiber, protein, vitamins, minerals and antioxidants. Limit nuts to just a handful as they are high in calories from healthy fats.
• Smoked, baked or pickled fish—Loaded with heart healthy omega-3 fatty acids, salmon, mackerel, sardines, herring or other cold-water fish is a good choice.
• Shrimp cocktail – Four to five cocktail shrimp contain about 80-100 calories and are packed with protein that keeps you feeling full and satisfied longer.
• Sushi – Providing the sushi is high quality and kept chilled, most sushi packs a healthy, low-fat punch. Choose those that include salmon or tuna for omega-3 fatty acids and cucumber or other vegetables for antioxidants and avocados for healthy monounsaturated fats that help reduce cholesterol levels.
• Chicken Kabobs – These grilled party favorites provide about 27 grams of protein per 3-ounce portion of chicken. A four ounce chicken kabob including veggies and marinade is only about 220 calories and 3 grams of fat.
• Cocktails – Five (alcoholic) cocktails with less than 200 calories include: Champagne (85 calories/4 oz.), Sour Apple Martini (160 calories /4 oz.), Vodka and Diet Lemon-Lime Soda (less than 100 calories/4 oz.), Mudslide (this sweet alternative to a White Russian is only 184 calories/4 oz.), Gin and Tonic (103 calories/4 oz.), and most wines are less than 100 calories per 4 oz glass.
• Desserts – While most desserts contain quite a bit of sugar, some contain far less than others. For example Pumpkin Pie (204 calories/1/8 of 9”pie) is better than Pecan Pie (503 calories/1/8 of 9” pie). A single holiday cookie may be your best option at only 65-100 calories. A fruit sorbet with no added sugar is also a good option.

Foods/Drinks to Avoid:

These foods are packed with sugar and/or fat and calories. If you must indulge, limit your portion to just a bite or sip.

• Battered or fried appetizers such as fried shrimp, crabcakes, or cheese
• Prime rib, pork ribs, sausages, or other meats containing high amounts of fat
• Sauces and gravies
• Dips and spreads that contain sour cream, cream cheese and mayonnaise. Examples are: spinach and artichoke dip, ham or chicken spread and shrimp molds.
• Eggnog or other cream-based drinks
• Holiday coffee and hot chocolate concoctions from chain coffee shops. Some are over 500 calories due to super-size portions and globs of whipped cream and chocolate or caramel sauce.
• Fruit, cream or nut pies and cheese cakes. These contain the most sugar and calories of all desserts (between 500-800 calories per slice).

Other Tips:

• If you are going to a holiday dinner or party, don’t go hungry—especially if you don’t know what the host is serving. Eating a healthy snack at home before you leave will ensure that you have a healthy food option and helps prevent overindulging in not-so-healthy foods while you’re away.
• If the setting allows, excuse yourself after dinner and move away from the table. At parties, try to avoid hovering near the buffet, party trays or candy dishes.
• If you are the host/hostess and preparing the menu, you can provide healthy options for your guests by using herbs instead of salt and make low-fat or low/no-sugar substitutions in your recipes.

The bottom line:  Everything in moderation.  

Sources:

Fitness

Glamour-Health & Fitness

Calorie Count

WebMD

Yep, it's THAT time to remind you once again about all those common sense tips we've posted throughout the year to help you protect your waistline and your health during the holiday season.

For example, you may be far more successful for the long haul just by maintaining your current weight during the holiday season than trying to launch a diet that may be doomed to fail from the get-go.

Another goal -- maintaining a healthy balance between eating healthy foods and holiday treats -- is the moral of a recent New England Journal of Medicine study that tracked the health of nearly 800 overweight or obese patients who had already lost 24 pounds on average with the help of a low-fat diet. Participants, along with their families, were assigned to one of five diets, four of which featured various combinations of high or low amounts of fat and protein or a control diet with no limits on carbs and moderate amounts of proteins, and received support and guidance.

Out of the five diets, only patients assigned to the low-protein, high-carb routine regained a significant amount of weight -- about 4 pounds -- while those in the high-protein, low-carb group trended higher on the weight loss side. And more patients stuck with the latter diet too, because they didn't need to concentrate on calories or how much they ate, the lead researcher said.

If you missed it the first time, please check out our list of 10 common-sense tips that will help you make healthier choices during the holiday season.

New England Journal of Medicine, Vol. 363, No. 22, p. 2102-2113, November 25, 2010

Yahoo News November 25, 2010

Knowledge and awareness are growing daily about the ways obesity triggers the aggressive damage cancer can do to your body. But that's not all…

Unfortunately, those extra pounds, higher BMIs and bigger belly fat that stem from fighting -- and losing -- to obesity at middle-age may foreshadow a greater risk of diabetes as folks reach their retirement years. Scientists observed the link between these diseases while tracking the health of some 4,200 patients (older than age 64) at three-year intervals.

Over the course of the 12-year study, 339 patients were diagnosed with diabetes. Seven factors -- among them BMI at age 50, fat mass, weight and waist circumference -- were all related to the heightened risk of diabetes.

High-risk patients who carried around the greatest amount of fat increased their chances of developing diabetes by as much as sixfold, regardless of age or race. Moreover, those who were already obese at age 50 (BMIs greater than 29) and had gained more than 20 pounds during their middle years were five times more likely to succumb to diabetes, compared to patients whose BMIs were lower than 25 and maintained a stable weight.

And, patients with the highest numbers in two specific categories -- BMI and waist circumference -- more than quadrupled their diabetes risks, compared to folks with the lowest numbers.

Another reason why you should incorporate better foods like these into your diet TODAY.

Journal of the American Medical Association, Vol. 303, No. 24, pp. 2504-2512, June 23-30, 2010

ScienceDaily June 24, 2010

The Heart.org June 23, 2010