Almonds and Lycopene for a Healthy Heart
by Charlie Skeen

New Risk Category for Blood Pressure for People Over 50
According to the Journal of the American Medical Association of May 21, 2003, normal blood pressure readings for people over 50 years of age have been redefined. The journal speaks of a new category for those in this age bracket called “pre-hypertension.”

It was brought out that when someone’s blood pressure increases by an increment of 20-over-10, which begins at 115-over-75, the risk of cardiovascular disease doubles. With this new category that now means that despite having a blood pressure reading of 120-0ver-80, once considered borderline, around 45 million Americans may have pre-hypertension.

Almonds and Healthy Cholesterol Levels
With cardiovascular disease the number one health problem in the United States many people are looking for ways to control cholesterol and maintain a healthy heart. As a result many turn to medications and suffer from their side effects. Also, studies reveal that in spite of taking these medications people still continue to be ravaged by heart disease.

Cultures around the world, such as the traditional Okinawans and Japanese, that have a healthy lifestyle of proper exercise, rest, attitude, and eating more natural foods are indeed far healthier and more disease free than their western counter parts.

Research continues to prove everyday that natural unprocessed foods are best for maximum health and longevity. For example, in the 2003 June issue of the American Journal of Clinical Nutrition it was discovered that substituting almonds for other foods may lower and maintain healthy cholesterol levels and promote heart health.

In a study using the National Cholesterol Education Step 1 diet to compare the results, they divided people into two groups. One group replaced 10% of the calories of the Step 1 diet with almonds and another group substituted 20%.

While both groups experienced a decrease in total and “bad” cholesterol the group that ate the most almonds had the best results. It was also discovered that neither group gained weight from eating the almonds.

The study’s lead author, Joan Sabate, M.D., Dr.P.H, had this to say, “Many cholesterol-lowering diets are restrictive, allowing for little total and saturated fat, and are difficult to maintain in the long run. This research shows that just a handful of almonds a day supplies healthy monounsaturated fats and other beneficial nutrients for a healthy heart.”

Facts About Almonds:
Almonds are a good source of magnesium, which helps regulate blood pressure, and iron to prevent anemia. You can eat almonds by themselves or with foods rich in vitamin C to increase the absorption of iron. Chopped almonds can be sprinkled over a salad or steamed broccoli.

Caution: Almonds contain oxalic acid which should be restricted by people who are prone to developing calcium-oxalate stones.

Allergy Alert: Nuts can be highly allergenic causing hives, headaches, and other allergic reactions. People who are allergic to aspirin may react to the natural salicylates found in almonds.

Lycopene and Reduced Risk of Heart Disease
In the Women’s Health Study reported in the Journal of Nutrition it was revealed that there is a high probability of women that consumed a great deal of lycopene-rich foods were less at risk for developing cardiovascular disease than women with a low consumption. This information came from an 11 year study of 40,000 women. It is interesting to note that among the women 719 were found to have cardiovascular disease, but the women with the most dietary lycopene in their diet had a 33% reduction in disease risk compared to those with the least amount of lycopene consumption. The lead researcher was Howard Sesso, Sc.D., M.P.H., of the Harvard School of Health.

Facts About Lycopene
It is known as a carotenoid with powerful antioxidant activities twice that of beta-carotene.¹ Researches in Northern Italy in a case conduced study along with other studies discovered that those who ate larger amounts of raw tomatoes had less risk of all types of cancers of the digestive tract.² Other researchers found that those who raw tomatoes once a week had a 40% less esophageal cancer, and those elderly in America who had a higher intake of tomatoes had a 50% reduced rate of cancer of all types.

1. Di Masico P, Kaiser S. and Sies H. , Lycopene as the most efficient biological carotenoid singlet oxygen quencher, Arch Biochem Biophysics 274, 532-538, 1989
2. Franceschi S, et al, Tomatoes and risk of digestive-tract cancers. Int J Cancer 59, 181-184, 1994,

DISCLAIMER: The information in this article is for educational purposes only, and is not intended to provide medical advice which should always be obtained from a qualified health practitioner, and has not been approved by the U.S. FDA.

Copyright© 2002 by Live Well Naturally. The use of information found in Live Well Naturally Newsletter for commercial purposes is prohibited without the written permission of the author.