What a healthy diet should have is quite clear. It is not about avoiding fats or calories, but about selecting those from the best fonts. It is important to have an adequate intake of protein, carbohydrates and healthy fats. All in adequate amounts, of course. In short, the guidelines of the Harvard Plate should be followed as far as possible. But what about other much more specific nutrients? vitamins and minerals they are micronutrients, which should be in a healthy diet, but in much lower amounts than those of the nutrients mentioned above. However, a new study, presented this week in the European Congress on Obesityshows that some micronutrients, such as zinc or vitamin B3, are behind more flexible blood vessels. And, therefore, of a better cardiovascular health.
The study in question it has been done In Israel, with researchers hailing from the Sagol Center for Metabolic Syndrome, the Institute of Endocrinology, Metabolism, and Hypertension, Tel Aviv-Sourasky Medical Center, and the Sackler School of Medicine. They have participated in it 72 people with metabolic syndrome and obesityto whom some specific routines of diet and exercise. The objective was to see how the different components of a healthy diet affected their cardiovascular health. And for this they focused on parameters related to the flexibility of blood vessels.
It is a parameter that is strongly linked to the heart health. Therefore, it would be possible to see in a simple way which of the nutrients that were changing in their healthy diet routines They had more influence over her. They verified that it is the case of zinc and vitamin B3. But there was also room to analyze some macronutrients and calculate the appropriate levels of fat or protein, for example.
Fight obesity with a healthy diet
A healthy diet is essential, whether we are looking to lose weight or just want to live and age healthy.
But in the case of obese patients it is especially important, since they are more likely to develop diseases such as cardiovascular disorders, or type 2 diabetes. In turn, all of this relates to something known as metabolic syndrome, since it is precisely a set of physiological, clinical, metabolic and biochemical factors that increase the probability of suffering from these two diseases. These factors include insulin resistance, chronic stress and hypertension, among others.
Therefore, the patients selected for this study had both obesity and metabolic syndrome. Just before starting the study everyone had to complete a questionnaire on dietary habits. In addition, their body mass index was measured, which in any case was greater than 34.28 kg/m2. And also other parameters related to the flexibility of the blood vessels. These are pulse wave velocity (PWV), carotid intima media thickness (IMT), and flow-mediated dilatation (FMD).
The first parameter is the one most commonly used to measure the flexibility of blood vessels. Therefore, it correlates with risk factors for pathologies such as atherosclerosis. The IMT is also a structural atherosclerosis biomarker, which is used to predict the risk of cardiovascular disease. And finally, the FMD tells us if the blood vessels can dilate with the suitable stimuli. Of course, it also measures flexibility, since stiff arteries will have a much harder time dilating.
The patients improved their habits for a year, after which all the parameters were measured again. They found that the BMI fell by an average of 9.4%. Furthermore, FMD had improved by 47%, PWV by 13%, and IMT by 1%. Then, they observed based on the dietary variations of these obese patients which nutrients were related to the measurement of each parameter and, in a way, they found a perfect match.
Macronutrients and micronutrients to take care of our heart
To begin with, improvements in PWV were found to be associated with reductions in calorie and saturated fat intake, as well as increases in zinc intake. It makes sense, because this element, present in foods such as beans, nuts, or whole grainshelps in the synthesis of Nitric oxide. This, in turn, intervenes in the relaxation of the muscles of the blood vessels, reducing their rigidity.
Regarding the improvement of the IMT, it was due to the reduced intake of calories and saturated fat. And also to increased protein intake. It is important to note that this does not mean that we have to count the calories of everything we eat. We must not forget that the participants were obese patients, who could have a very high calorie diet as a base. In that case, it might be advisable to reduce them, but it is not something that should obsess us, as long as they come from healthy sources.
Finally, improvements in FMD were related to increased intake of niacin, also known as vitamin B3. This vitamin, found in chicken, fish, nuts or cereals, helps to dilate blood vessels, especially in the upper part of the body, so it plays a key role in cardiovascular health.
Importantly, all of these obese patients had the monitoring of a dietician-nutritionist. And it is that, as much as this type of study gives us interesting information about nutrients, the follow-up of a professional is essential. Especially to help generate habits. Because nutrition education is even more essential to combat obesity and improve overall health. Now, in addition, we know some extra nutrients that we should not neglect, but the important thing is to learn to eat. Although we think we know, the truth is that it is something that we have very neglected.