Vegetarianism

Health : Prevention of heart disease through vegetarian diet
There is a lot of economic loss in dealing with cardiovascular diseases as the investigations and treatment involves very costly procedures such as coronary angiography, angioplasty and coronary artery surgery. If all the people could become vegetarians, about 40% to 50% of the cardiovascular diseases could be prevented

by Dr. D.P. Atukorale

There has been an increase in the number of people opting for vegetarianism in the more developed countries like USA and UK where a lot of research has proved specific health advantages of a vegetarian diet in reducing the risk of chronic diseases such as heart disease and cancer.

In Sri Lanka, at present the younger people think it is good to follow the West and eat meat while their counterparts in the West are doing the reverse. They are dropping meat to a vegetarian diet. Medical profession is revealing now more and more details of adverse effects of meat consumption. Mahatma Gandhi made "Ahimsa", a movement among workers of Freedom Movement. All his followers were primarily vegetarians.

When we talk of vegetarianism some of us only talk of visible items such as cereals, fruits and vegetables, their appearance, their taste and the cost. But we forget the invisible component of it and the invisible component is linked with what has been mentioned as "Ahimsa". This is the invisible element of vegetarianism. The root of vegetarianism is "Ahimsa".

Ancient people have recorded their observations and experience in the value of vegetarian diet in promoting Swastika characteristics in the human beings. This is not something unscientific.

Vegetarian diet has vast significance on our central nervous system and our endocrine system. Behaviour patterns of vegetarians are quite different from those of non-vegetarians. Majority of vegetarians don't consume alcohol. Criminal behaviour is rare among vegetarians. Psychiatric illnesses are rare among vegetarians. Smoking is less common among vegetarians.

There is evidence that changes in lifestyle can prevent, retard and even reverse the course of ischaemic heart disease (I.H.D.).

The incidence of ischaemic heart disease has been steadily increasing in Sri Lanka over the last 50 years whereas it has been declining in the Western countries.

An increasing number of Americans and Europeans are turning to vegetarianism. But in spite of the concept of "Ahimsa" preached in Buddhism and Hinduism, majority of Buddhists and Hindus in Sri Lanka are non-vegetarians.

There is a lot of evidence to show that mortality rates of people who take vegetarian diet is much lower. There is evidence to show that certain diseases such as obesity, hypertension, coronary artery disease and diabetes are lower among vegetarians. Cardiovascular disease is the leading killer of mankind both in developing countries and the developed countries and the incidence is rapidly increasing.

In India alone, there have been 40 million people suffering from cardiovascular diseases in the year 2000 according to WHO statistics. By the year 2007, it is expected that more than 52 million people will be suffering from cardiovascular diseases in India.

There is a lot of economic loss in dealing with cardiovascular diseases as the investigations and treatment involves very costly procedures such as coronary angiography, angioplasty and coronary artery surgery. If all the people could become vegetarians, about 40% to 50% of the cardiovascular diseases could be prevented.

Hypertension

This is less common among vegetarians.

Boston study has shown that both systolic and diastolic hypertension are less common among vegetarians compared to non-vegetarians.

Among Seventh Day Adventists who are mostly vegetarians, I.H.D. and hypertension are not common. Serum cholesterol and i.h.d.

There is correlation between serum cholesterol to the incidence of i.h.d. Higher the cholesterol, higher is the risk of developing a heart attack. 1% decrease in cholesterol level decreases coronary risk by 2%. As L.D.L. cholesterol is low in vegetarians, their coronary risk is also low.

Dietary cholesterol and saturated fats are definitely important factors in the causation of heart attacks. People in east Finland, Laplanders, Greenlanders and Northern Ireland are among the world's highest consumers of animal fats which contain cholesterol and saturated fat. These people have the world's highest rates of ischaemic heart disease.

People in Southern part of Japan, Bulgarians and Russian Caucasians who eat every little animal fat have very low rate of heart attacks and a significant proportion of them live over 90 years.

Cholesterol is absent in plant-based diet and is found only in animal fat.

Saturated fats which are mainly found in animal fats such as meat and milk is converted to atherogenic cholesterol (LDL) or bad cholesterol in the liver.

Brain, liver and kidneys have large amounts of cholesterol and saturated fats.

Fatty acids found in plant food are usually unsaturated fatty acids and these reduce the level of LDL cholesterol.

Two exceptions are coconut oil and palm oil which are saturated fats. But these don't increase your LDL cholesterol as these medium chain fatty acids are quite different from long chain fatty acids present in animal fats.

In non-vegetarians the excess of cholesterol is deposited as LDL cholesterol in the inner wall of coronary arteries resulting in atherosclerosis.

These atheromatous plaques cause ischaemic heart disease which is the biggest killer in Sri Lanka. Most of the vegetarians also stop smoking.

Physical activities also increase in vegetarians.

Vegetarians are also very health conscious and are physically more active.

Vegetarians also have low body weights. They also consume more anti-oxidants such as Vitamin C and Vitamin E.

So high fibre diet, low cholesterol and intake of antioxidants and fibre help vegetarians to prevent heart disease.

Since 1950, many studies have been done to compare the prevalence of heart disease among people who eat different types of food.

Snowden et al who monitored 25,000 vegetarians from 1960 to 1980 and found that there is a reduction of heart attacks by over 60% compared to non-vegetarians in USA (Preventive Medicine 1984)

A study conducted in Norway in 1991 by Fonebo showed that vegetarians have half the rate of IHD of the general Norwegian population (Journal of Clinical Epidemiology 1992).

A group of researchers from Cornell University and Chinese Academy of Preventive Medicine surveyed 6,500 people in China whose diet is essentially vegetarian and found that the prevalence of IHD is one fifth that of a comparable portion of US population.

A group of scientists at Harvard University led by Dr. Frank Sachs compared 73 male and 43 female vegetarians with corresponding non-vegetarians.

They found that vegetarians had only 68% of blood cholesterol of meat eaters. The level of LDL cholesterol was 39% lower in vegetarians (Sachs et al NEGM 1975).

Mei and Miyoshi at Tokushima University School of Medicine found that intake of animal protein was associated with increase in heart disease risk (Japanese Journal of Hygiene 1991).

Vegetable protein and dietary fibre

Vegetable protein and dietary fibre provides protection against heart disease.

The dietary fibre lowers blood cholesterol and coronary heart risk by 40% (Kishi et al NEJM 1985).

It is the soluble fibre found in legumes such as beans, oat bran, carrot and outer covering of fruits like apples that lowers the level of blood cholesterol.

Animal based diets do not contain soluble fibre and of course do not contain vegetable proteins. Therefore to avoid heart disease through nutrition means becoming a vegetarian.

High iron content

High iron content of red meat is a risk factor for ischaemic heart disease.

Iron in excess acts as a catalyst of lipid peroxidase free radical which plays an important role in the causation of IHD.

Meat and liver contain both cholesterol and iron and the risk of IHD increases 4 times by their consumption whereas vegetarian diet lacks both cholesterol and excess iron and therefore prevents or retards IHD.

Magnesium deficiency

Magnesium deficiency is a known risk factor in pathogenesis of IHD and strokes (Burch and Giels, American Heart Journal). IHD is less common in areas with hard water having increased magnesium.

Magnesium deficiency plays a major role in elevating cerium cholesterol and causes coronary artery spasm and may precipitate an attack of myocardial infarction and enhances arrythmias like ventricular tachycardia.

In most diets, cereals and green vegetables contribute to major portion of magnesium intake and vegetarians get sufficient magnesium. Seeds and grains are rich in magnesium. In animal kingdom magnesium is found only in bones.

Vegetarianism in the treatment of heart disease

Dr. Ornish of University of California stopped the medication of a group of heart patients and placed them on a vegetarian diet and compared with another group which continued the medication.

Coronary angiography performed at the end of one year showed that 82% of patients of vegetarian diet showed regression of blockage of arteries without the use of any medication. The patients who were not vegetarians had worsening of angiograms (Ornish et al Lancet, 1990).

Vegetarian diet with minerals etc. keeps the body energy level high and nerves tranquil and heart and blood healthy. Vegetarian diet helps to maintain blood PH.

There is evidence to prove that vegetarian diet can prevent, retard or reverse atherosclerosis and prolong life.

Vegetarianism will help you to stay healthy and active longer.


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Eat two bananas a day and discover

If you want a quick fix for flagging energy levels there's no better snack than a banana. Containing three natural sugars - sucrose, fructose and glucose -combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect food for helping to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain try potophan,a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood Sugar levels, while the milk soothes and re-hydrates your system.

Heart-burn: Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood Sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria it was found that pressure of work leads to gorging on comfort food such as chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood Sugar levels by snacking on high carbohydrate foods such as bananas, every two hours to keep levels steady.

Forget the pills. Eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronic ulcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature Control: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, try potophan.

Smoking: Bananas can also help people trying to give up smoking, as the high levels of Vitamin C, A1, B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water-balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in 'The New England Journal of Medicine' eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So you see a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best-value foods around.

So maybe it's time to change that well-known phrase so that we say, "A Banana a day keeps the doctor away!"

I was suffering from cramps in my feet, ankles and calves of my legs, and was told by a Therapist to start eating a banana everyday, and to my surprise, the cramping is gone, and it began working instantly!