BPA EXPOSURE MAY RAISE RISK OF HEART DISEASE

A new study has found that exposure to bisphenol A (BPA), a controversial chemical commonly used to make plastics, increases a person's risk of developing heart disease later in life.

BPA is a building block of plastic that is in the epoxy resin used to line most cans, some plastic bottles that have a #7 recycling code as well as other hard plastic containers, older dental sealants, receipts, and receipts. There are concerns that BPA mimics estrogen in the body interfering with endocrine function and fetal development.  Animal studies have found that exposure to BPA early in life may alter behavior and may increase the risk of cancer, diabetes, and heart disease.

For this study, which found an association between BPA exposure and heart disease, researchers gathered urinary BPA levels of healthy adults at the start of a large long-term population study in the U.K.  After 10 years, 758 people developed heart disease. The study found that the subjects who developed heart disease had significantly higher levels of BPA in their urine at the start of the study than those who did not develop the disease.

The findings of another recent study emphasize just how much consumption of products that have been in contact with BPA can increase urinary BPA levels.  Here, researchers fed 12 ounces of fresh or canned (Progresso) vegetarian soup to 75 people at lunch every day for five days.  They found that several hours after lunch, compared to those who had fresh soup, those who consumed the canned soups had urinary BPA levels that were 12 times higher.

What to do:  Scientists don’t yet know is BPA is truly harmful. In the meantime, to play it safe it may be wise to try to avoid BPA as much as possible, particularly among persons who are pregnant, breastfeeding, or under age 18.   To minimize exposure avoid #7 plastics and use glass or stainless steel to store foods.  Avoid freezing, microwaving, or dish washing plastics with BPA as these degrade the plastic allowing more BPA to leach into your foods.  Choose drinks packaged in glass and instead of canned items, look for these products packaged in cartons, pouches, or as frozen items.  There are also now some cans such as those used by Eden Organic that are made BPA free.  Also, when possible, discard of receipts and try not to mix them in with groceries.

Adapted from article at: http://www.nlm.nih.gov/medlineplus/news/fullstory_122396.html, report by  Nutrition Action Healthletter Jan/Feb. 2012, and Peninsula College of Medicine and Dentistry, news release, Feb. 23, 2012.

RED MEAT INTAKE ASSOCIATED WITH INCREASED RISK OF CHRONIC DISEASE

A large new analysis has found that eating red meat, especially processed red meat, may shorten your life, while consuming more fish and poultry may extend it. 

Although red meat is rich in protein, iron and other nutrients, it is also one of our main sources of unhealthy saturated fats that have been found to increase blood cholesterol, cardiovascular disease, and inflammation.    Like previous studies, this research found that red meat is associated with a higher risk of dying from heart disease, cancer, and other chronic diseases.

Dr. Frank Hu and his team at Harvard University tracked the diets and health of more than 120,000 adult men and women in the U.S. over 28 years.  Researchers calculated participants average daily intake of red meat and other foods. Hu's group calculated that for every daily serving of red meat (i.e. 3 oz. cooked), the risk of dying increased 12%. 

The researchers also found that replacing a daily serving of red meat with a serving of fish, poultry, nuts, legumes, low-fat dairy products or whole grains decreased the risk of dying during the study period.  The risk of death decreased by 7% for fish (3oz.), 14% for poultry (3 oz.), 19% for nuts (1 oz./1/4 c.), 10% for legumes (1/2 c.), 10% (1 c.) for low-fat dairy products and 14% (1 oz/1/2 c.) for whole grains.

Processed red meats appear to be even more detrimental than unprocessed meats. The researchers found the risk dying during the study period increased to 20% for each serving of processed meat consumed.  Processed red meat such as cold cuts, bologna, sausage, and hot dogs are especially unhealthy because they are high in sodium which can increase blood pressure and are often preserved with nitrites which have been found to increase the risk for cancer as well as other health problems.  Of note, another recent study, revealed an additional drawback to consuming processed red meats.   In this study, researchers found that processed meat products can worsen symptoms of airway diseases like emphysema and chronic bronchitis. These diseases, which cause inflammation of the lungs make it difficult for a person to breathe.  Researchers reported that the nitrates used as preservatives in cured meats produce reactive nitrogen species that could damage lung tissue, and consumption of these food items can raise the risk of hospitalization among patients with lung problems. 

What to do:  Try to cut back to eating red meat, especially processed meat, to once or twice a week.  On other days, substitute chicken, fish, beans, soy, eggwhites, or nonfat dairy for your protein sources.  When you do eat meat, choose lean cuts lower in the unhealthy saturated fats of meats.  Trim off the fat around your cuts before cooking.  When having processed meats, aim for items that are reduced in sodium.  Also, check the ingredients list and choose items that do not have nitrite preservatives. 

Diet & Lifestyle to Prevent Cancer

People who are diligent about keeping their heart healthy have a good chance of staving off cancer as well.  Research shows that a large percentage of cancer-related deaths as well as heart related deaths are directly linked to lifestyle choices such as smoking, drinking, a lack of exercise, and an unhealthy diet. Want to minimize your risk for cancer? Firstly, make sure you keep up with recommended cancer screenings. Avoiding cigarettes, minimizing alcohol, and getting regular exercise are a great start to an anti-cancer heart healthy lifestyle but it is also important to maintain a healthy weight with a diet rich in fruits, vegetables, and legumes. 

Excess weight increases the likelihood that a person will get cancer.  Inflammation has been found to increase one’s risk for cancer and heart disease. Overweight and obesity increase fat cells which contribute to bodily inflammation.  Extra weight may also contribute to cancer due to other factors affected by excess fat cells.  For example, researchers have found that fat cells in post-menopausal women produce estrogen which is known to increase breast cancer risk at this stage of life.  Also, overweight tends to lead to insulin resistance which results in increases in the body’s production of insulin, which, in high levels may also promote tumor growth.   So, maintaining a healthy weight is very important. 

It is also important to consume a healthy diet.  In general, a cancer-prevention diet emphasizes consuming a variety of fruits, vegetables, and beans and minimizing intake of red meat and other foods high in unhealthy saturated fats.  Here are some dietary tips to decrease your odds of getting cancer: 

Boost your antioxidants. Antioxidants are important nutrients that protect against cancer. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium. Because many of these nutrients are lost with cooking, consume some of your fruits and vegetables raw.

Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals & antioxidants, potent disease–fighting and immune–boosting nutrients. Try to include a rainbow of colors of fruits and vegetables to get the variety of cancer preventing phytonutrients.

Flavor dishes with immune-boosting, anti-inflammatory spices and foods. Garlic, ginger, curry powder, and rosemary not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander.

Regularly consume oily fish rich in omega-3 fatty acids such as salmon, mackerel, and sardines.  These fats help to reduce inflammation which can promote tumor formation and growth.

Avoid processed meats with nitrite preservatives and reduce your intake of fatty meats.  Nitrites, preservatives used in deli meats, have been found to increase risk of cancer so check the ingredients list and avoid foods preserved with nitrites.  Also, fatty meats are rich in pro-inflammatory saturated fats.

Use moist cooking methods instead of high heat methods such as grilling and frying. Carcinogens can form during the cooking process of meats, poultry, and other proteins as well as starches such as potatoes.  Instead of cooking these foods in oils at high heat, opt for healthier methods such as baking, boiling, steaming, or broiling that do not generate carcinogens. When grilling try not to overly char the meat as this also promotes the formation of carcinogens.

Lifestyle Factors Research Has Found Influence Risk for Different Types of Common Cancers

The preventative measures described below are general guidelines.  Everyone’s health situation is unique.  Work with your doctor to decide what changes in diet, activity, and supplementation are appropriate for you.
Type of Cancer	Dietary and Lifestyle Factors that Increase Risk:	Dietary and Lifestyle Factors that Decrease Risk:	What to Do:
Breast	•Overweight & obesity •Diets high in fats, especially saturated fat •Alcohol, even 1 drink per day raises risk, & risk increases with more frequent intake	•Deep orange and dark green veggies appear to reduce risk •Adequate intake of vitamin D may help •Regular activity, the more you do, the lower your risk	•Maintain healthy weight •Get regular activity •Moderate your intake of fat especially saturated meat and dairy fats •Avoid alcohol or consume only occasionally •Eat a healthy diet rich in fruits & vegetables •Take a supplement with 400-1000 IU of vitamin D
Colon & Rectum	•Overweight and obesity •Red processed meats	•Regular activity •Consuming lean dairy products so that you get 800-1200 mg of calcium daily	•Maintain healthy weight •Get regular activity •Include 3-4 servings of dairy/ dairy substitute, or consider taking a calcium supplement twice daily •Limit intake of red meat & avoid meats preserved with nitrites
Esoph-agus	•Smoking •Heavy drinking • Overweight & obesity •Uncontrolled acid-reflux		•Maintain healthy weight •Do not smoke •Drink in moderation only •Avoid reflux triggers such as acidic foods, high fat meals, and large meals
Lung	•Smoking & second-hand smoke	•Adequate intake of vitamin B-6	•Do not smoke •Include foods rich in B-6 such as poultry, seafood, cottage cheese, & whole grains
Pancreas	•Overweight & obesity		•Maintain healthy weight
Prostate		•Regular physical activity, vigorous activity appears especially helpful •Possibly eating more of the carotenoid lycopene found in cooked tomatoes	•Get regular activity •Eat cooked tomatoes regularly
Uterus	•Overweight & obesity		•Maintain healthy weight
Note:  Smoking increases the risk for many cancers as well as heart disease, so, if you smoke, it is vital to your health to work on quitting!