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Protective Properties of Monounsaturated Fats in Heart Disease
- Decrease Blood Cholesterol
- Decrease Low Density Lipoproteins
- Decrease Blood Triglycerides
- A source of Antioxidants
- Decrease Blood Clotting
- Decrease Elevated Blood Pressure
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Cancer
According to the American Cancer Society (ACS) the most common cause of cancer death in American women is lung cancer. It is estimated that 73,000 women in the United States died of lung cancer in 2004, with 90% of these deaths linked to cigarette smoking. Breast cancer is the second leading cause of cancer death in American women and it is estimated that more than 211,000 women were diagnosed with breast cancer in 2004. The American Cancer Society estimates that approximately 40,000 women die each year of breast cancer. The third leading cause of cancer death for women in the United States is colorectal cancer. Like heart disease, it is often believed that this is a disease more directed toward men. More women die of colorectal cancer each year than men, approximately 28,000 American women each year. At least one third of all cancer deaths are related to nutrition and other controllable lifestyle factors.
As populations move to a more westernized approach to eating, the risk of breast cancer appears to also increase. This is even more evident in the many studies that confirm a protective influence from the Mediterranean diet. The consumption of olives and olive oil is associated with a significant decrease in the risk of breast cancer. These studies were done in the Mediterranean countries where women may have a total fat intake of as much as 40% of their total calories. This total fat intake is comparable to or even higher than that seen in the US. However, the incidence of breast cancer is lower in the Mediterranean countries as compared to the US. An explanation for this may be that in addition to the healthy fatty acids comprising monounsaturated fats, olives and olive oil contain phenolic and flavonoid compounds, along with other antioxidants that are not present in other common sources of monounsaturated fat, such as canola oil and pork.
Also, in recognition of the role insulin resistance may have in the promotion of breast cancer, the substantial information supporting the protective effects of monounsaturated fats against insulin resistance may be another protective feature of olives and olive oil. A recent study by Trichopoulou, published in Cancer Epidemiology, Biomarkers and Prevention, confirmed a lower incidence of cancer, particularly for the breast, colon, and prostate in the Mediterranean countries. These forms of cancer are linked to dietary factors, such as the amount of fruits and vegetables as well as the amount of red meat consumed. The current study calculated that up to 25% of the incidence of colorectal cancer, 15% of breast cancer, and 10% of prostate cancer could be prevented if populations of highly developed western countries would shift to the traditional healthy Mediterranean diet. In conclusion, a diet comprised of healthy fats, fruits, vegetables, and grains with lower amounts of saturated fats, such as in the Mediterranean cuisine, could reduce the overall incidence of cancer in Northern Europe and North America by up to 10%.
A study published in The Archives of Internal Medicine (Archives of Internal Medicine 1998; 158: 41-45) found that women with a higher consumption of monounsaturated fat had a reduced incidence of developing breast cancer. The study, conducted at the Karolinska Institute in Stockholm, Sweden, followed 61,471 women and found that those with the highest proportion of fat intake from monounsaturated fat in their diet were associated with a lower risk of breast cancer. Researchers suggested that women can increase their monounsaturated fat intake by replacing oils that are higher in polyunsaturated fat with oils that are rich in monounsaturated fat, such as in olives, nuts, avocados, and canola oil.
Research which examines the health of young girls is also concluding that the age of menarche can be relative to breast cancer risk later in life. The younger the woman starts menstruating, the higher her risk for both pre and post menopausal breast cancer. Research from the National Longitudinal Study of Adolescent Health found that in the 6500 girls who were analyzed, girls who menstruated before they were 12 years, were twice as likely to be overweight as the girls who menstruated later. This early menarche correlates to an increased risk for breast cancer later in life. The combination of the obesity or increased fat mass in the body with hormonal influences due to early menarche may have a combined effect to increase breast cancer risk later in life.
| Risk Factors for Breast Cancer |
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| Increases Risk |
Decreases Risk |
| Diets high in Red Meat and Total Fat |
Vegetables and Fruits |
| Obesity |
Monounsaturated Fat |
| Rapid Growth and Greater Adult Height |
Healthy Body Weight |
| Genetics |
Fiber |
| High Alcohol Intake |
Regular Physical Activity |
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Women & Nutrition
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
Nutrition research targets key nutrients, which may affect men and women differently. This has influenced many supplements to be gender specific in their nutrient therapies--even going as far as designing special foods to address these gender nutrition issues. But the truth of the matter is what a woman eats in her early years influences health in later years. Thus the teenage patterns of diet, weight gain, and physical activity affect the following years of motherhood, middle age, menopause and beyond.
There are several nutrients which can be critical throughout the lifecycle for women. These nutrients include iron, folate, vitamin B12, B6, calcium, and a balanced intake of healthy fats such as monounsaturated and omega 3 oils. Research concludes that the role of these nutrients is closely related to the incidence of women’s top health threats.
Below are the top causes of death for women in the United States (Mayo Clinic), starting with the most common. These conditions are termed as causes of death and do not encompass other valid health concerns for women such as osteoporosis and anemia.
| Women Top Health Threats |
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| 1 |
Heart Disease |
| 2 |
Cancer: Lung Cancer is the most common, followed by breast cancer and then colorectal cancer |
| 3 |
Stroke |
| 4 |
Chronic Obstructive Pulmonary Disease: (strongly associated with lung cancer) |
| 5 |
Diabetes |
| 6 |
Alzheimer’s Disease |
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Women and Heart Disease
Many women do not realize that heart disease is the number one threat (Most think of breast cancer as number one). But, 8,000,000 American women are currently living with heart disease and in 2000 just over 350,000 women died from heart disease (American Heart Association Figures). TOP
Compared with Men:
- 38% of women and 25% of men will die within one year of a first recognized heart attack.
- 35% of women and 18% of men heart attack survivors will have another heart attack within six years.
- 46% of women and 22% of men heart attack survivors will be disabled with heart failure within six years.
- Women are almost twice as likely as men to die after bypass surgery.
- Women are less likely than men to receive beta-blockers, ACE inhibitors or even aspirin after a heart attack.
- More women than men die of heart disease each year, yet women receive only:
- 33% of angioplasties, stents and bypass surgeries
- 28% of implantable defibrillators and
- 36% of open-heart surgeries
- Women comprise only 25% of participants in all heart-related research studies.
Women not only have more heart attacks that go unrecognized, they have more repeat heart attacks and greater risk of stroke after heart attack. The important issue here is that while the numbers of women who are dying of cardiovascular disease is large, few of them realize the risk. More than half, (63%) of the women who die suddenly have no prior symptoms, most of these deaths are caused by irregular heart beats. A woman’s heart attack has different symptoms than a man’s. She may not always experience the chest pain/pressure which is typical in men. The list below provides key signs and symptoms which can be different in women.
- Women tend to deny or not recognize symptoms of heart attack.
- Some therapies such as thrombolytic drugs and aspirin may be less effective in women.
- Psychosocial issues are different for women.
- More than half of the women who die suddenly have no prior symptoms, most are caused by irregular heart beats.
- Pain in the upper back, shoulders, neck and jaw.
- Shortness of breath with out having chest pains.
- Nausea.
- Unusual fatigue or mild cold flu symptoms that worsen with activity, often misdiagnosed as chronic fatigue syndrome.
- Unusual feeling of anxiety, weakness, and dizziness.
By the time the typical symptoms, chest and arm pain pressure are detected in women, the heart disease has already progressed and may actually signal a heart attack. The importance of educating women and some physicians to these early symptoms can influence proper medical, nutrition, and lifestyle treatment for better outcomes. TOP
Menopause & Heart Risk
Women have two to three times the risk of heart disease after menopause. After menopause, estrogen and the levels of high density lipoproteins decrease. It is also a time when women tend to gain weight--abdominal weight--which is the location that increases risk of cardiovascular disease and diabetes. In July 2002, a large trial, the Women’s Health Initiative, was terminated since the study showed that hormone replacement therapy significantly increased the risk of breast cancer and clots in the legs and lungs, and did not protect women from heart disease and stroke. Since the use of hormone replacement therapy remains controversial and does not appear to provide benefits for prevention of heart disease or stroke
in postmenopausal women, the American Heart Association recommends that hormone replacement therapy not be used for the purpose of reducing the risk of cardiovascular disease. More effective is an emphasis on the importance of a healthy diet and lifestyle beginning at an early age. TOP
Diet, Lifestyles and Heart Risk
Women can lower their heart disease risk by as much as 82 percent by following a healthy diet and lifestyle. Ideally, these positive changes should begin early in life but regardless of age, a healthy diet is an important part of lowering the risk for heart disease.
Lifestyle factors that increase heart disease risk are increasingly common among teenagers and young adults. These include: smoking, excessive alcohol abuse, consumption of fast food/processed foods and physical inactivity. From a diet perspective, one that's based on fruits, vegetables, whole grains, lean meats, as well as healthy fats is essential.
The scientific literature continues to support the role of monounsaturated fats as a key factor in the overall diet and lifestyle prescription for decreasing cardiovascular disease. TOP
Stroke
Stroke is the one of the leading causes of disability in America. A stroke is caused by either bleeding in the brain or, more commonly, by blockage of an artery in the brain caused by atherosclerosis. When the brain cells are deprived of oxygen, they begin to die and lead to permanent disability or death. Knowing the signs and symptoms for stroke is important since they occur suddenly. The signs and symptoms include sudden numbness of one side of the body, difficult speaking or understanding, vision problems, loss of balance, and severe headache. TOP
Cardiovascular Disease
Cardiovascular disease is influenced by atherosclerosis--a condition affected by free radical damage in the artery walls as well as in the low density lipoproteins. Clearly, any process which would increase the presence or activity of antioxidants in these areas would minimize the oxidative damage. Recent investigations have focused their efforts to study oxidized low density lipoproteins. Oxidized low density lipoproteins are more atherogenic and are responsible for early formations of atherosclerotic plaque. One of the contributing factors to the formation of oxidized low density lipoproteins is related to the type and amount of dietary fat consumed. Studies have shown that enrichment of the diet with monounsaturated at the expense of polyunsaturated fats leads to low density lipoproteins that were less susceptible to oxidation. Other data suggests that monounsaturated fats may also decrease platelet aggregation and reduce blood pressure. All of this data collectively suggest that diets which contain a moderate amount of fat, but primarily comprised of monounsaturated fat, have multiple benefits for cardiovascular risk.
 A recent issue of the Journal of the American Medical Association (JAMA) found that young women who take in higher amounts of folic acid may lower their risk of developing high blood pressure. Researchers looked at long term food and supplemental patterns for almost 150,000 women. They concluded that among women aged 22 to 44, those who took in more than one milligram of folic acid daily had a 46% lower risk of developing high blood pressure than did those women who took in less than .2 milligrams. Folic acid, found in whole grains and many vegetables is an important nutrient which can decrease the risk factors that contribute to incidence of stroke. TOP
Chronic Obstructive Pulmonary Disease
Approximately 66,000 women in the United States die of COPD each year. The main cause of COPD is smoking and is strongly associated with lung cancer, the number 1 cause of cancer death in women. TOP
Diabetes
Diabetes is a group of diseases, which not only affect how the body utilizes glucose, but often results in an increased risk of cardiovascular disease. Nine million American women have diabetes and in the year of 2000 it claimed the lives of almost 69,000 Americans, more than half of them women. TOP
Women and diabetes-related complications
| • The risk for cardiovascular disease, the most common complication attributable to diabetes, is more serious among women than men. Deaths from heart disease in women with diabetes have increased 23% over the past 30 years, compared to a 27% decrease in women without diabetes. |
| • The risk of diabetic keto acidosis (DKA) is 50% higher among women than men. DKA, often called diabetic coma, is a condition brought on by poorly controlled diabetes and marked by high blood glucose levels and ketones (by-products of fat metabolism in the blood). Although it is accompanied by high blood glucose levels, DKA is not caused by high blood sugar; it is caused by lack of insulin. Before insulin therapy was available, DKA was the predominant cause of death from diabetes. |
| • Women with diabetes are 7.6 times as likely to suffer peripheral vascular disease (PVD) than women without diabetes. PVD is a disorder resulting in reduced flow of blood and oxygen to tissues in the feet and legs. The principal symptom of PVD is intermittentclaudication (pain in the thigh, calf, or buttocks during exercise). |
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Scientific evidence indicates that specific types of dietary fat are important for preventing type II diabetes. Monounsaturated fats, such as those found in olives and nuts, may be beneficial for glucose and insulin homeostasis as well as improving insulin sensitivity. Other studies have concluded that a high intake of saturated fat and trans fat adversely affects glucose metabolism and insulin resistance.
A ground breaking study, published by the Harvard School of Public Health researchers in the Journal of the American Medical Association confirms the protective effects of monounsaturated fats against type II diabetes. This study followed 83,000 female nurses for 16 years. The women in the study completed food frequency questionnaires approximately every four years between the years of 1980 and 1996 and had no history of diabetes, cancer, or cardiovascular disease. The results show that consuming monounsaturated fats--in this study it was a ½ serving ( one tablespoon) of peanut butter or a full serving or peanuts or other nuts (1 ounce), five or more times a week--is associated with a 20 to 30% reduced risk of developing type II diabetes, respectively. The relationship between consuming these monounsaturated sources is linear, higher consumption provided a greater protective effect. TOP
Alzheimer’s Disease
Alzheimer’s disease – which affects 4 million Americans – is a progressive degenerative brain disease, often leading to irreversible mental impairment. More women than men have Alzheimer’s. Approximately 35,000 women die of Alzheimer’s disease each year (CDC data). This is more than twice the rate of men. Nutrition is quickly becoming at the forefront of Alzheimer’s research.
Two Studies presented at the 9th International Conference on Alzheimer's disease and Related Disorders suggest that losing weight, changing diets, and staying mentally and socially active may reduce the risk of Alzheimer's disease.
A study by Harvard Medical School, and colleagues, evaluated participants in the Nurses Health Study, which has followed the diets and health status of 13,000 women since 1972. The researchers calculated the women's intake of fruits and vegetables between 1984 and 1995 and correlated these values with performance on tests of cognitive function when the women were in their 70s (1995 to 2003). Increased consumption of fruits and vegetables did not affect the overall decline in the women's cognitive scores. However, the researchers found that subjects with the highest consumption of green leafy vegetables and cruciferous vegetables, such as spinach and broccoli--both high in folate and antioxidants such as carotenoids and vitamin C--declined less than women who ate small amounts of these vegetables.
Miia Kivipelto, M.D., Ph.D., of the Karolinska Institute in Stockholm, and colleagues from Sweden and Finland presented data from a group of nearly 1,500 older subjects, followed for an average of 21 years. Study participants who were obese in middle age were twice as likely to develop dementia later in life. For those subjects who also had high cholesterol and hypertension in midlife, the risk of dementia was multiplied six times. Inflammation and impeded blood flow to the brain may be among the factors that leave the obese individual more vulnerable to developing Alzheimer’s. Medical experts fear that today’s current obesity crisis may contribute to the future incidence rates of Alzheimer’s cases. Fruits and vegetables not only contain the protective antioxidants and nutrients to decrease risk factors associated with Alzheimer’s, they're also nutrient dense and low calorie, in other words, they provide the most nutrition with the least amount of calories.
There is growing evidence that B vitamins can prevent or slow the deterioration of memory and other mental capacities. B vitamins, in particular folic acid, B6, and B12 are known to play a role in the production of important brain chemicals required for cognition and other brain functions. Research also has shown an inverse relationship between levels of folate, vitamin B12 and B6 in patients with Alzheimer’s and other dementias. Iron and zinc are also important for proper cognitive function. Researchers are also examining the role of B vitamins in decreasing blood levels of homocysteine. Blood levels of homocysteine tend to be elevated in individuals with Alzheimer’s. Dr. Katherine Tucker, associate professor at the Tufts University of School Nutrition Science and Policy, states that, “when B vitamin intake is low, homocycsteine levels rise and we find a decline in brain function”. Over a lifetime, Tucker and others speculate that this may act as a marker for the risk of developing Alzheimer’s and other types of dementia in later years. The effects of aging also take a toll on the nervous system due to oxidation. Oxygen radicals which damage cell membranes and DNA, are often the cause of Alzheimer’s and Parkinson’s disease. Therefore, fruits and vegetables which provide antioxidants from phytochemicals and vitamins will also play a key protective role.
Studies have identified a link between diet and Alzheimer's disease--in particular, the intake of dietary fat . Researchers from Chicago's Rush Institute for Healthy Aging found that saturated fat and transunsaturated fat are both linked with an increased risk of Alzheimer's disease. Participants who ate the most saturated fat had slightly more than twice the risk of Alzheimer's compared with those who had the lowest intake of those fats. Conversely, omega-6 polyunsaturated fat, omega 3 fatty acids, and monounsaturated fat were found to decrease the risk. Additional research concludes that elevated blood cholesterol levels are associated with an increased risk for Alzheimer's, therefore, choosing healthy fats which do not increase blood cholesterol levels and low density lipoproteins, such as monounsaturated fats and omega 3 oils, will be a good prescription to a healthy mind.
In summary, there appears to be key nutrients, which can be critical throughout the lifecycle for women. Some of these nutrients include iron, folate, vitamin B12, B6, calcium, isoflavones, monounsaturated fats, and omega 3 oils. Not only is it essential to have adequate intakes and stores of these nutrients throughout the lifecycle, but maintaining a healthy body weight and lifestyle also is important. TOP
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