Dietary fiber may help prevent hypertension

Dietary fiber intake in Western countries averages approximately 15 grams per day, which is about half the amount recommended by the American Heart Association and other health organizations. A new study published in the January 24th issue of Archives of Internal Medicine shows that increasing fiber intake may have a positive influence on blood pressure. Researchers performed a meta-analysis of 24 randomized placebo-controlled trials involving over 1,400 subjects to measure the impact of fiber supplementation on blood pressure. Fiber supplementation at an average of 11.5 grams per day reduced systolic blood pressure by 1.13 mm Hg and diastolic blood pressure by 1.26 mm Hg. Reductions in blood pressure were larger in older (> 40 years) and hypertensive subjects.

Previous research has shown that fiber has a favorable effect on blood lipids and may help lower the risk of type 2 diabetes. The present meta-analysis indicates that dietary fiber may contribute to prevention of hypertension, especially in Western populations where intake is far below recommended levels.

Folic Acid reduces risk of hypertension in women

Folic acid supplements, widely used by women to prevent birth defects, may prevent hypertension in women, possibly due to its ability to relax blood vessels and ease blood flow. In a new study, published in the January 19th issue of the Journal of the American Medical Association, researchers analyzed health data collected from over 150,000 women participating in the Nurses Health Study. Researchers found that the women aged 27 to 44, who consumed at least 1,000 micrograms of folic acid daily -- from foods and supplements -- had a 46 percent decreased risk of developing hypertension compared with those who consumed less than 200 micrograms a day. And in the women aged 43 to 70, those with a high intake had an 18 percent reduced risk of developing hypertension.

Folate occurs naturally in substances such as orange juice and leafy green vegetables, and is added to certain food products, but getting the vitamin from foods alone failed to lower the risk of hypertension. Higher total folate, obtained from both diet and supplements, reduced the risk of hypertension, particularly in younger women.

High glycemic load increases stroke risk in overweight women

A new study published in the American Journal of Epidemiology examined the association of dietary carbohydrate, glycemic index, and glycemic load with stroke risk among 78,779 U.S. women. High carbohydrate intakes, especially diets with a high glycemic load, were associated with an increased stroke risk among women with a BMI of 25 or greater. These findings suggest that a high intake of refined carbohydrate is associated with stroke risk, especially among overweight and obese women. Conversely, the study participants with the highest intake of cereal fiber had an overall reduction in the risk of stroke.

Nutritional supplements slow aging of brain

A study published in the December 2004 issue of the American Journal of Clinical Nutrition has found a correlation between nutritional supplement use and improved cognition later in life. Cognition is the mental process of thought, including perception, reasoning, intuition and memory.

The researchers found that supplement users scored higher on mental speed tests than those who did not take supplements. Fish oil supplement users were found to have greater red blood cell membrane omega-3 fatty acid content, which was correlated with improved cognitive function later in life. A greater ratio of docosahexaenoic acid (DHA) to arachidonic acid was also related to better cognitive function.

The results of this study are consistent with previous reports that dietary supplements may reduce dementia risk and suggest that optimizing omega-3 fatty acid intake may improve the retention of cognitive function in the elderly.