Berwick Area Heart Support Group
March 2008 newsletter
Berwick Area Heart Support Group Next meeting Wednesday March 5th at the day Hospital, Berwick Infirmary from 7.00pm – 9.00pm
Guest speaker: Dr Higham, our Hon. President, will be giving one of his illustrated progress talks.
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Our speaker for the February Meeting was due to be Emma Yates who was to give a talk on relaxation. Unfortunately, due to family commitments, Emma was unable to attend, but our own Michael Redican stepped in and offered an alternative relaxation method.
Michael’s method was to play a relaxation CD, after firstly trying to create a relaxing, restful atmosphere with the help of an aromatherapy candle. It must of worked, because about ½ ways through, when everyone had their eyes closed listening to the CD and there was a noticeable calm about the room, I swear I heard the start of a gentle stifled snore. It definitely was not me; I can manage louder than that, and it was in the other side of the room. I think it may have been female,
This was followed by a general discussion on the benefits or otherwise of relaxation tapes.
Many thanks for stepping in at short notice Michael.
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Funding
It’s that time of year again when we need to look for the money we need for the newsletter, web site etc. Our funds are getting rather low, so hopefully we can secure some in the next week or two.
We had put all our eggs in one basket and had high hopes for funding from “Fishnet” for the newsletter, and for a computer course and music and movement. Unfortunately this was not to be.
To reduce costs we have temporarily reduced the mailing list for the newsletter and when possible I deliver newsletters by hand in Berwick to save postage ( this is not so easy now I don’t live in Berwick). Any ideas?
Terry
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A few months ago I read an article on nuts, and whether or not they were good for us. I filed it away for a time just like this when I didn’t have else much to say. I will reproduce the information I have, but leave the decision of eating nuts up to you.
NUTS are nutritious, but loaded with oils (‘fat’) and contain lots of calories, so over-weight heart patients should go very carefully. Phil adds … Cutting out fatty meats or dairy produce (saturated fats) and replacing, in part, with nuts could be a very good idea, but … choose with care. SUGGESTION: do not end up regularly eating more than a small handful a day. A number of years ago somebody persuaded him to eat an ounce or so of pumpkin seeds each day for many months and he put on weight and had the only ‘heart event’ he has had since his first MI 18 years ago.
But read on …
Recent findings in America reveal that by eating 1 and a ½ ozs. of pistachios every day reduced cholesterol levels within a month, and by eating 3 ozs. unhealthy fats in the blood dropped by 12 %. Macadamiaswere shown to have similar heart healthy effects, despite their higher fat content and calories. Another study has found that 13g.( just over ½ oz.) of mixed nuts each day, cut the risk of heart attack by 30% due to the Omega-3 and monounsaturated fats they contain.
Some of the more commonly found nuts are outlined below:-
PISTACHIOS
The antioxidant lutein is also found in leafy green vegetables and some of the brightly coloured fruits. Pistachios contain more lutein than other nuts, and it could be this that helps them reduce the build up of the dreaded low-density lipoprotein(LDL) cholesterol in our arteries. This cholesterol is one of the causes of strokes and heart attacks.
Calorific Count: 280 per 50gms. (About 2 ozs.)
CAUTION: I saw on the TV this week a programme on the production of pistachios. It said, if stale they can produce a mould that is known to be carcinogenic. Most nuts can do this apparently.
MACADAMIAS
This nut gets good marks for its monounsaturated content. They contain 85%, compared with the 70% in Olive Oil. Studies showed that those who took part enjoyed a similar lowering of cholesterol levels as those who ate pistachios. Macadamia nuts also contain a good mix of Omega-3, 6, and 9 fats.
WALNUTS
These are also high in monounsaturated fats, and some Omega-3 but walnuts have other possible heart protecting weapons, an amino acid called arginine and anti-oxidants. Whilst greasy foods (high in saturated fat) clog and harden arteries arginine is used by the body to make nitric acid which helps arteries stay flexible. They also contain folic acid.
Calorific Count: 345 per 50gms.
ALMONDS
Almonds also are high in monounsaturated with some Omega-3 oils and plant sterols, and have been included in the modern version of the Mediterranean diet. A Canadian based trial found that both men and women, who ate an ounce of almonds a day, lowered their LDL cholesterol a bit (3%). Almonds, apart from being the nut with the most protein, are also a source of the antioxidant, vitamin E and useful calcium.
Calorific Count: 305 per 50gms.
BRAZILS
These are very high in the antioxidant element selenium. Just two or three a day should give you all you need. It is believed that selenium in men helps maintain a healthy prostate, and the zinc also contained in the nuts helps maintain a healthy sperm count.
Calorific Count: 343 per 50gms.
I know St. Valentines Day has passed for this year, but my suggestion for next year is, give your man a box of chocolate covered Brazils instead of a card. The heart healthy flavonoids (these help produce the ‘feel good’ factor) in the dark chocolate, plus the selenium and zinc. Who knows what might happen.
Calorific Count: If it works, who cares?
CASHEWS (I’ve just eaten a bowl full whilst writing this, small I might add)
These are rich in copper and magnesium with some iron. Magnesium is also good for heart health, and cashews contain the most at 80mgs per ounce, or 28gms serving.
They also have less fat than other nuts, and ¾ of the fat they do contain is oleic acid which is the same healthier monounsaturated fat found in olive oil.
Calorific Count: 280 per 50gms.
 PEA NUTS
Allergy scares may have made the peanut fall out of favour recently, but it is still one of the most commonly eaten nuts. So it should be, provided you don’t have an allergy to them, they are full of protein and vitamins B1, B6, and niacin, which are needed for a healthy central nervous system.
Calorific Count: 310 per 50gms.
Apparently 1 in 70 children suffer from an allergy to peanuts, which can cause breathing problems, a rash and/or swelling of the throat. If you or a child gets these systems after eating peanuts, no matter how mild, please get it checked.
HAZEL NUTS
Researchers at the University of Portland in Oregon found that hazel nuts contain a chemical similar to the active ingredient in a anti-cancer drug. This was discovered whilst studying the trees resistance to a plant disease. The chemical is called Paclitaxel, but unfortunately, it is thought, there isn’t enough in a normal helping of nuts, for it to have an anti-cancer effect.
Calorific Count: 360 per 50gms.
BAD NUTS (That’s not the name on the packet)
As always the key to good nutrition is moderation, but some nuts should not even get on the list.
- Honey roasted nuts: a small portion can contain as much as one teaspoon of sugar, which ups the calories
- Salted varieties: They don’t contain any more calories, but you don’t have to eat many before you make a big dent in your recommended maximum of 6gms a day salt intake. (Many of us could probably do with 2gms or less of salt a day.)
- Chocolate Covered: Dark Chocolate is full of heart healthy antioxidants, but unfortunately they don’t come for free, about an extra 50 calories per sweet.
Wally
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