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Speaking of peanuts, what do you think of? It’s the prose " ground peanut" by Mr. Xu Dishan, or various delicacies made of peanuts-fried peanuts, salted peanuts, boiled peanuts, peanuts ... …
Peanut, a common food in life, not only satisfies people's appetite, but is also good for health. Previous studies have shown that eating peanuts in moderation is associated with lower blood pressure, low-density lipoprotein cholesterol (LDL-C, or "bad" cholesterol) levels, and chronic inflammation, thereby helping to prevent cardiovascular disease.
Recently, a study published in the American Heart Association (AHA) journal "Stroke" ( Stroke ) adds new evidence for the beneficial effects of eating peanuts on cardiovascular health. The results of the study show that eating 4-5 peanuts per day for is associated with a reduction in the risk of stroke and cardiovascular disease . Professor Satoyo Ikehara, the first author of the
study and , Osaka University (Osaka University), said: “Our research is the first to be found in Asian populations.Moderate consumption of peanuts is associated with reduced risk of ischemic stroke . However, the habit of eating peanuts and tree nuts in is still not common in Asian countries. Adding a small amount of peanuts to the diet may be a simple and effective way to prevent cardiovascular disease .
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Researchers analyzed data from the Japanese JPHC study. A total of 74,793 subjects between the ages of 45 and 74 were included, and 53.4% were women.
At the beginning of the study, basic health information such as age, gender, height, and weight of the subjects were counted; family history and treatment history information of chronic diseases such as hypertension, , diabetes, etc.; and smoking status, alcohol consumption, Physical activity, the consumption and frequency of 138 kinds of foods and beverages including peanuts. In addition, information on the incidence of cardiovascular disease during the follow-up period was also collected.
statistics found that peanut consumption was higher High subjects tend to be younger, have a lower prevalence of hypertension and diabetes, do not smoke, and are often physically active. 3599 cases of stroke (1376 cases of hemorrhagic stroke, 2223 cases of ischemic stroke), ischemic heart disease 849 cases.
After adjusting for other confounding factors, the study found that higher peanut consumption and stroke risk were reduced Related,Especially ischemic stroke.
Compared to the subjects who did not eat peanuts, ate 4-5 peanuts a day on average, the risk of stroke was reduced by 16%, the risk of ischemic stroke was reduced by 20%, and the risk of cardiovascular disease was reduced 13% . There was no significant association between eating peanuts and the risk of hemorrhagic stroke and ischemic heart disease.
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Researchers analyzed that peanuts also contain a variety of substances beneficial to cardiovascular health 5, especially unsaturated fatty acids, especially unsaturated fatty acids Fatty acids and polyunsaturated fatty acids , help to improve blood lipids, lower blood pressure levels, control blood sugar, and inhibit inflammation , thereby helping to reduce the risk of cardiovascular disease. In addition, other nutrients contained in peanuts, such as magnesium, dietary fiber, folic acid and vitamin E , may also play a beneficial role in reducing the risk of high blood pressure and stroke.
Since this study is an observational study, it only shows the association between moderate consumption of peanuts and the risk of stroke and cardiovascular disease, but does not indicate a causal relationship. There are also some limitations in the study, including the amount of peanuts consumed depends on the subjects' memories; the processing method of peanuts is not considered, whether it is fried or boiled, with or without added sugar, etc.; they may all have an impact on the results of the study. In the future, it is necessary to carry out further research to explore the impact of different processing methods of peanuts on the risk of cardiovascular disease.
The American Heart Association recommends eating unsalted nuts every week.In addition to peanuts, other healthy nuts include unsalted cashews, walnuts, almond and hazelnut . In the "Dietary Guidelines for Chinese Residents (2016)", it is also recommended to eat nuts in moderation as a beneficial supplement to the daily diet, and it is recommended to consume 50g-70g per week.
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The study finally emphasized that although peanuts are good for health, they should not be consumed in excess. Peanuts contain high oil, and excessive consumption will increase the risk of diseases such as , acne, obesity and so on. In addition, to prevent the occurrence of stroke, we cannot rely solely on eating peanuts.
Stroke is a disease caused by many factors such as lifestyle, environment, genetics and so on. For changeable factors, including hypertension, diabetes, dyslipidemia, heart disease, smoking, alcohol intake, diet, overweight or obesity, insufficient physical activity and psychological factors, etc., comprehensive management can be better prevented The occurrence of a stroke.
Specifically, if you want to prevent stroke, you should do the following in your daily life:
control blood pressure . Reduce blood pressure to less than 140/80 mm Hg through drugs and lifestyle changes; people over 30 years old should measure blood pressure at least once a year; people with high normal blood pressure ( systolic blood pressure 120-139 mmHg or diastolic Pressure 80-89 mmHg) should promote a healthy lifestyle,And screening for high blood pressure every year.
controls blood sugar . Check blood sugar regularly, and if necessary, test glycosylated hemoglobin or do glucose tolerance test, identify diabetes or pre-diabetes state as early as possible, and treat it in time; diabetic patients should change unhealthy lifestyle, control diet, strengthen exercise, if necessary Oral hypoglycemic drugs or insulin control the glycosylated hemoglobin below 7.0%.
controls blood lipids . Men over the age of 40 and postmenopausal women should have blood lipid test every year; people at high risk of stroke can be tested regularly (3-6 months) for blood lipids; follow the medical staff's recommendations and take medicine to control blood lipids on time.
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Prevent heart disease . It is recommended that adults have regular physical examinations to detect heart disease in time; if they suspect that they have heart disease, they should consult a doctor for confirmation and treatment in time.
Quit smoking . Smokers should quit smoking through psychological counseling, nicotine replacement therapy, oral smoking cessation drugs, etc.; non-smokers should also avoid passive smoking.
Do not drink alcohol . People who drink alcohol should stop drinking; there is currently no sufficient evidence that small amounts of alcohol can reduce the risk of stroke.Therefore, it is best not to drink.
healthy eating . Diversified diets, reasonable energy and nutrient intake; increase intake of whole grains, beans, potatoes, fruits, vegetables and low-fat dairy products, reduce saturated fat and trans fat intake; reduce sodium intake, Increase the intake of potassium, and the daily intake of salt should not exceed 6g.
Reduce weight . People who are overweight and obese should reduce their weight through a healthy lifestyle, good eating habits, regular exercise, and other measures to keep their weight within a healthy range.
Regular exercise . It is recommended to perform aerobic exercises of at least 30 minutes each time, no less than 150 minutes per week, moderate intensity and above (heart rate of 120 beats/min or more during exercise), such as brisk walking, jogging, Cycling, swimming, and other items, supplemented by muscle strengthening (resistance) training; people whose daily work is mainly sitting still, it is recommended that every hour of sitting for a short period of time (2-3 minutes) of physical activity.
Stay mentally healthy . Carry out stress management, relieve excessive work and life pressure, maintain a happy mood, reduce negative emotions, and if necessary, use psychotherapy combined with medication to relieve anxiety and depression.
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Interstroke research from 32 countries shows that90.7% of strokes worldwide are related to the above 10 interventionable risk factors; in China, the above 10 interventionable risk factors are related to 94.3% of stroke occurrences. If people can do the above measures in daily life, it will greatly reduce the occurrence of stroke and promote the improvement of health.
Reference
[1] Satoyo Ikehara, et al.,(2021). Peanut Consumption and Risk of Stroke and Ischemic Heart Disease in Japanese Men and Women: The JPHC Study. Stroke, DOI: 10.1161/STROKEAHA. 120.031212.
[2] Neurology Branch of Chinese Medical Association, et al., (2019). Guidelines for Primary Prevention of Cerebrovascular Diseases in China 2019. Chinese Journal of Neurology, DOI: 10.3760/cma.j.issn.1006-7876.2019 .09.002.
[3] Just 4 or 5 peanuts a day may lower stroke risk in Japanese adults. Retrieved Sep 10 ,2021,from https://www.heart.org/en/news/2021/09/09/ just-4-or-5-peanuts-a-day-may-lower-stroke-risk-in-japanese-adults
[4] Eating peanuts may lower risk of ischemic stroke, cardiovascular disease among Asians. Retrieved Sep 10, 2021,from https://medicalxpress.com/news/2021-09-peanuts-ischemic-cardiovascular-disease-asians.html
[5] Chinese Resident Dietary Guide (2016 Edition)
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