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MedicalNewsToday – Sophia Hsin/Stocksy

• A recent study examined the potential effects that consuming different forms of protein may have on heart health.
• The researchers were interested in the ratio of plant vs. animal-based protein people consumed and their long-term health outcomes.
• The researchers learned that consuming a higher ratio of plant to animal protein could lead to a reduction of both coronary heart disease (CHD) and cardiovascular disease (CVD).

A new study links consuming more plant-based protein to a lower risk of heart disease. With deaths attributed to heart disease holding the top spot in the U.S., researchers wonder how to cut that number. While medications and technological interventions help, diet remains a focus point for those looking to prevent heart disease or improve their health after being diagnosed with it.

Researchers at the Harvard T.H. Chan School of Public Health recently released the results of a 30-year study that analyzed the effect consuming more plant-based protein than animal-based protein has on heart health.

While the research did not yield a specific ratio of plant to animal protein to incorporate into dietary guidelines, the researchers did learn that people who consume more plant-based protein generally have lower ratios of both CHD and CVD.

People with the highest ratio of plant to animal protein had a 19% lower risk of CVD and a 27% lower risk of CHD.

The study was published in the American Journal of Clinical Nutrition.

Shifting the focus to plant-based protein sources

According to the Centers for Disease Control and Prevention Trusted Source, heart disease is the leading cause of death for both adult men and women. In 2022, around 1 out of 5 deaths were attributed to heart disease.

There are many reasons someone can develop heart disease, such as genetics, poor dietary choices, and habits such as smoking tobacco products and drinking alcohol. People concerned about their heart disease risk can lower it by exercising and making better food choices. For example, choosing lean meats vs. fatty red meats can reduce heart disease risk.

While protein is a staple in a diet, and focusing on lean proteins is more beneficial for the heart, some researchers wonder if people should focus more on consuming proteins derived from a non-animal source.

Diets that focus on plant-based proteins have increased in recent years as vegetarianism and veganism rise. Quinoa, edamame, and chickpeas are examples of the plant-based proteins Trusted Source people use.

With the benefits of consuming non-animal sources of protein in mind, researchers in the current project accessed data compiled in a 30-year study to develop a better understanding of how higher ratios of plant-based protein impact the heart. The study involved more than 200,000 participants. People who signed up to participate who already had CVD or cancer were excluded.

The participants provided information about their health every two to four years and completed food frequency questionnaires (FFQ) every four years. With the FFQ, the participants reported how often they consumed specific foods over the past year, which the researchers used to determine their daily ratio of plant to animal protein intake.

Throughout the study, if a participant reported having a major illness that would potentially cause them to make changes to their diets, the researchers stopped tracking their FFQs. Once the study concluded, the researchers analyzed dietary intake and CVD and CHD outcomes.

A higher ratio of plant-based protein yield heart benefits 

By the end of the 30-year study, 16,118 participants reported developing CVD, and 10,187 participants reported developing CHD. Additionally, 6,137 participants reported having strokes. The researchers compared this data to the plant-animal protein ratio to see if they could find any connections between the ratio and CVD/CHD risk.

Participants with higher plant-to-animal protein ratios showed a significantly reduced risk of CVD compared to those who had the lowest plant-to-animal protein ratio – they had a 19% lower risk. The reduced risk for CHD was even more impressive at a 27% lower risk.

The researchers said that a plant-to-animal protein ratio should be 1:2 to lower the risk of CVD and 1:1.3 for CHD. The scientists noted that over the 30-year study, participants with a higher plant-to-animal protein ratio had lower BMIs, were less likely to be smokers, and were more active.

While the researchers found positive benefits for a higher plant-to-animal protein ratio for reducing the risk of CVD and CHD, they did not find such benefits associated with stroke. The study authors pointed out that despite these findings, they have not identified an optimal plant-to-animal protein ratio and said more research is needed.

Nutrition tips for consuming more plant protein

John Higgins, MD, a cardiologist at UTHealth Houston, who was not involved in the study, spoke with Medical News Today about the study. Higgins said the findings are “consistent with prior studies that recommend plant-protein-based diets or Mediterranean diets Trusted Source as the best diets to prevent CVD as well as reduce further events.” The Mediterranean diet focuses on eating plant-based foods, healthy fats, and whole grains.

Since the authors noted different optimal ratios for preventing CVD and CHD, Higgins offered an explanation for this.

“A higher ratio for prevention of coronary heart disease might further improve blood lipids, blood pressure, and inflammatory markers – because of the fact that plant proteins are accompanied by high amounts of fiber, antioxidant vitamins, minerals, and healthy fats,” he noted.

Higgins suggested that people interested in improving their plant-to-animal protein ratio should cut back on red meat and focus on eating more healthy nuts. “Eat more healthy nuts daily as a source of protein. Nuts are a good source of protein, fat, and fiber, have a low glycemic index, reduce CVD and some cancers, and improve cognitive functioning too,” he added.

Cheng-Han Chen, MD, board certified interventional cardiologist and medical director of the Structural Heart Program at Memorial Care Saddleback Medical Center in Laguna Hills, California, who was not involved in the study, also spoke with MNT.

Chen said the study findings were “entirely consistent with many previous studies which found that eating more plant-based protein instead of red meat reduces the risk of many cardiometabolic conditions including heart disease, stroke, hypertension, high cholesterol, diabetes, and obesity.”

When asked whether adjusting the plant-to-animal protein ratio would be difficult for most people, he said it should be doable.

“A 1:2 plant-to-animal protein ratio means that 33% of protein intake comes from plant sources. As the average American currently gets [just over a quarter] of their protein from plant-based sources (1:3 ratio), we are talking about replacing only a relatively small amount of animal protein with plant protein in order to get significant benefits to heart health,” Chen pointed out.

How to eat more plant protein

“Some strategies would be to reduce the amount of meat in a dish, and replace it with ingredients such as beans, tofu, and nuts. One could strive to eat more protein-rich vegetables and grains such as quinoa, spinach, tomatoes, and mushrooms.”
— Cheng-Han Chen, MD

As summer draws to an end, it’s time for the great pumpkin invasion. Soon (if not already) pumpkin spice flavored and scented everything will be available for your autumn enjoyment. Why do some of us love this stuff so much? According to science, it’s less about the taste and more about the aroma – pumpkin spice makes us happy.

Pumpkin spice is typically a combo of nutmeg, ginger, cinnamon, and allspice. Sometimes clove makes an appearance, too. The first pumpkin spice thing was created in 1934 by McCormick & Company, who introduced the mix so that their customers wouldn’t have to buy four bottles of spices to make pumpkin pie.

Why We See Pumpkin Spice Everywhere

As you’ve probably noticed, pumpkin spice is no longer limited to pie. Seventeen years ago, Starbucks popularized pumpkin spice in its now infamous seasonal latte. Since then, pumpkin spice has crept into an amazing number of products – including pasta sauce, potato chips, Spam, cereal, deodorant, beef jerky, nut milks and even Marshmallow Peeps.

Last year, Forbes valued the entire pumpkin-spice industry to be worth an estimated $608 million. But are pumpkin spice products a healthy treat?

Is Pumpkin Spice Bad for My Teeth?

There’s nothing inherently unhealthy about nutmeg, ginger, cinnamon, and allspice. Some have even been credited with having antioxidant, anti-inflammatory and immune-boosting benefits. But that’s assuming you’re consuming actual spices, not artificial flavors. The problem is, pumpkin-spiced foods and drinks often contain lots of added sugar, which is not good for your teeth or your overall health. But you can still enjoy pumpkin spice! Here’s how:

Make or purchase your own spice blend – Use it to flavor hot beverages, or sprinkle it on your oatmeal or yogurt. Or anything that you feel could use a little fall flavor.

Check out healthy pumpkin spice recipes online – Here’s a good place to start, especially if you’re following a paleo eating plan.

Pick the right treat – Try to choose a pumpkin-spice item that has no or lower amounts of added sugar.

Brush your teeth afterwards – If you do have a sugary snack, be sure to brush your teeth or rinse your mouth with water after you finish.

Limit the lattes – Besides all that sugar, coffee is an acidic drink that can weaken dental enamel plus stain your teeth. Skip brushing for an hour after having acidic foods or drinks to avoid damaging softened enamel (rinse with water instead).

Avoid sticky pumpkin-spiced treats – The longer sugar lingers on your teeth, the more damage it can do.

See a dentist regularly for checkups and cleanings – No matter what season it is, it’s important to see your dentist twice a year to keep coffee and these sweet treats from dimming or damaging your smile.

At Greg Says we advise that if budget constraints are keeping you from getting the dental care you need, consider getting a dental savings plan – an alternative to traditional dental insurance that can save plan members 10-60% on a wide variety of dental treatments.  Go to www.dentalplans.com for details.

By Dan Smith

Senior Living Retirement

Moving to senior housing often involves downsizing from a larger home to a more manageable living space. This transition can be both exciting and challenging for seniors. Planning ahead and following practical moving and downsizing tips can help simplify the process and reduce stress. In this article, we will provide valuable advice and strategies to make moving and downsizing a smoother experience for seniors.

1. Start Early and Plan Ahead: Give yourself plenty of time to prepare for the move. Begin the downsizing process well in advance and create a timeline that includes tasks such as decluttering, organizing, and packing. Having a clear plan will alleviate stress and help you stay organized throughout the moving process.
2. Assess Your New Space: Before moving, carefully assess the size and layout of your new living space. Take measurements and consider the available storage options. This will help you determine which belongings you can comfortably bring with you and what items may need to be downsized or stored elsewhere.
3. Declutter and Downsize: Downsizing is a necessary step when moving to senior housing. Sort through your belongings and decide what to keep, donate, sell, or discard. Focus on keeping items that hold sentimental value or are essential to your daily life. Consider donating gently used items to charitable organizations or selling them online or through a garage sale.
4. Consider Professional Services: If you need assistance with downsizing or organizing, consider hiring professional organizers, senior move managers, or estate sale companies. These professionals can help streamline the process and offer guidance on what to keep, sell, or donate.
5. Seek Support from Family and Friends: Enlist the help of family members, friends, or loved ones to assist with the moving and downsizing process. Their support can make the transition smoother and provide emotional support during this significant life change.
6. Create a Floor Plan: Before moving day, create a floor plan of your new living space. This will help you visualize where furniture and belongings will be placed. Having a floor plan in hand can make it easier to decide which items to bring and how they will fit into your new home.
7. Pack Strategically: When packing, label boxes clearly and include the contents and the room they belong to. Pack essential items separately and keep them easily accessible for the first few days in your new home. This will ensure a smooth transition and make it easier to find important items when you need them.
8. Take Care of Yourself: Moving can be physically and emotionally draining. Remember to take breaks, stay hydrated, and get plenty of rest throughout the process. Take care of your physical and mental well-being to make the transition as smooth as possible.

Moving and downsizing can be a transformative experience as you embrace a new chapter in your life. By planning ahead, decluttering, seeking support, and taking care of yourself, you can simplify the moving process and transition to senior housing with greater ease and peace of mind.  Simplify your transition to senior housing with practical moving and downsizing tips. Plan ahead, declutter, and seek support to make the process smoother and less stressful.

By Pamela Hugi

August 28, 2024

Michelle Bryan (age 68) had never left the United States before she boarded a plane with her husband and thirteen suitcases to begin a new life as a retired expat (expatriate) in Ecuador. We spoke with Michelle about the benefits of retiring aboard and how she harnessed technology to plan the move and adjust to a new life abroad.

How’d you end up retiring in Ecuador?
I got to 62, and it was time to retire. I was working at a turkey processing plant in Minnesota. My husband was already retired. And so, we were tossing ideas of where to move. Then I said, “who said we have to retire in the United States?” 

International living has a list of top ten places to retire outside of the U.S. And as I read more, a city that kept coming up was Cuenca, Ecuador. So, we thought, “well, why not?” 

I spent two years, two hours a day using the internet, books from the library and YouTube videos to investigate the pros and cons. I joined several expat Facebook groups to see what people thought. A lot of people vacation here first before they move, but we decided we were just going to move here. People thought we were crazy or great or both.  We’ve been here since September 18, 2018. And there hasn’t been one day that we’ve been sorry.

How are you meeting people down there? Is there a community of expats?
I like the website, GringoPost, where people post, announcing things or selling things. You can meet other expats here easily. They have so many groups for people’s interests. It’s unbelievable. They have writing groups. They have acting groups. Painting, pottery, macrame, yoga. Any interest that an expat has, they can find a group to join.  

Did you or your husband speak Spanish before you went down?
Not at all. We use Duolingo and Google Translate and haven’t had any issues. I’ve learned most of my Spanish from going grocery shopping. 

What other pieces of tech or websites or apps have you found to be useful during this time?
I use Facebook Messenger for my friends and my four sons. To be able to call people in the states, we had to get a MagicJack phone number. We also use WhatsApp a lot here, to order food or talk to appliance guys. We also found our apartment online before we moved here. 

Do you have any advice for somebody who is thinking about retiring abroad?
You have to be adaptable. Things are done differently here. It’s not a good idea to come here and be here and say, oh, that’s not how we do it in the United States. People don’t want to hear that. They have wonderful ideas here in Ecuador! I have to say in our master bedroom, above our bed is a light switch. So, when you want to turn that light off or on, you don’t have to get out of bed. Something simple like that.

What does aging with attitude mean to you?
You get up in the morning, and things hurt that maybe yesterday didn’t, but there are people in worse situations, health-wise, financial-wise than you are. You’ve just got to think: it could be worse and appreciate what you’ve got.   

Nearly 60% of respondents to one medical school survey said they received no nutritional education at all.

By Nathaniel Johnson & Madeline Comeau

Sept. 25, 2024

On television shows like “Grey’s Anatomy,” “The Resident” and “Chicago Med,” physicians seem to always have the right answer.  But when it comes to nutrition and dietary advice, that may not be the case.  One of us is an assistant professor of nutrition and dietetics; the other is a medical student with a master’s degree in nutrition.

Both of us understand the powerful effects that food has on your health and longevity. A poor diet may lead to cardiovascular disease, diabetes, obesity and even psychological conditions like depression and anxiety. Diet-related diseases are the leading causes of death in the U.S., and a poor diet is responsible for more deaths than smoking.

These health problems are not only common and debilitating, but expensive. Treating high blood pressure, diabetes and high cholesterol costs about US$400 billion per year. Within 25 years, those costs are expected to triple, to $1.3 trillion.

These facts support the need for physicians to give accurate advice about diet to help prevent these diseases. But how much does a typical physician know about nutrition? The deficiencies in nutrition education happen at all levels of medical training.

What doctors don’t know

In a 2023 survey of more than 1,000 U.S. medical students, about 58% of respondents said they received no formal nutrition education while in medical school for four years. Those who did averaged about three hours of nutrition education per year.

That is woefully short of the goals set by the U.S. Committee on Nutrition in Medical Education back in 1985: that med students should receive a total of 25 hours of nutrition education while in school – a little more than six hours per year.

But a 2015 study showed only 29% of medical schools met this goal, and a 2023 study suggests the problem has become even worse – only 7.8% of med students reported 20 or more hours of nutrition education across all four years of med school. If this is representative of medical schools throughout the country, it has happened despite efforts to bolster nutrition education through numerous government initiatives.

Not surprisingly, the lack of education has had a direct impact on physicians’ nutrition knowledge. In a study of 257 first- and second-year osteopathic medical students taking a nutrition knowledge quiz, more than half flunked the test. Prior to the test, more than half the students – 55% – felt comfortable counseling patients on nutrition.

Unfortunately, this problem is not limited to U.S. medical schools. A 2018 global study concluded that no matter the country, nutrition education of med students is insufficient throughout the world.

Bringing nutrition education back

Even though evidence suggests that nutrition education can be effective, there are many reasons why it’s lacking. Medical students and physicians are some of the busiest people in society. The amount of information taught in medical curricula is often described as overwhelming – like drinking out of a fire hose.

First- and second-year medical students focus on dense topics, including biochemistry, molecular biology and genetics, while they learn clinical skills such as interviewing patients and understanding heart and lung sounds. Third- and fourth-year students are practicing in clinics and hospitals as they learn from physicians and patients.

As a result, their schedules are already jammed. There is no room for nutrition. And once they are physicians, it gets no better. Providing preventive care including nutrition counseling to patients would take them more than seven hours per week – and that’s not counting the time they would have to spend on continuing education to keep up with new findings in nutrition science.

On top of that, the lack of nutrition education in medical schools has been attributed to a dearth of qualified instructors for nutrition courses, as most physicians do not understand nutrition well enough to teach it.

Ironically, many medical schools are part of universities that have nutrition departments with Ph.D.-trained professors; those academicians could fill this gap by teaching nutrition to medical students. But those classes are often taught by physicians who may not have adequate nutrition training – which means truly qualified instructors, within reach of most medical schools, are left out of the process.

This doctor said he learned virtually nothing about nutrition in medical school.

Finding the right advice

The best source of nutrition information, whether for medical students or the general public, is a registered dietitian, certified nutrition specialist or some other type of nutrition professional with multiple degrees and certification. They study for years and record many practice hours in order to give dietary advice.

Although anyone can make an appointment with a nutrition professional for dietary counseling, typically a referral from a health care provider like a physician is needed for the appointment to be covered by insurance. So, seeing a physician or other primary care provider is often a step before meeting with a nutrition professional.

This extra step might be one reason why many people look elsewhere, such as on their phones, for nutrition advice. However, the worst place to look for accurate nutrition information is social media. There, about 94% of posts about nutrition and diet are of low value – either inaccurate or lacking adequate data to back up the claim.

Keep in mind that anyone can post nutrition advice on social media, regardless of their qualifications. Good dietary advice is individualized and takes into account one’s age, sex, body weight, goals and personal preferences. This complexity is tough to capture in a brief social media post.

The good news is that nutrition education, when it occurs, is effective, and most medical students and physicians acknowledge the critical role nutrition plays in health. In fact, close to 90% of med students say nutrition education should be a mandatory part of medical school.

We hope that nutrition education, after being devalued or ignored for decades, will soon be an integral part of every medical school’s curriculum. But given its history and current status, this seems unlikely to happen anytime soon.

In the meantime, those who want to learn more about a healthy diet should meet with a nutrition professional, or at the very least read the 2020-2025 Dietary Guidelines for Americans or the World Health Organization’s healthy diet recommendations.