The vast majority of Americans aren’t eating the recommended 1½ to 2 cups of fruit, and 2 to 3 cups of vegetables, per day, according to a 2017 report from the Centers for Disease Control and Prevention (CDC). The report included data from 441,456 adults, age 18 and older, who responded to the 2015 Behavioral Risk Factor Surveillance System (BRFSS). BRFSS is an annual, state-based, random-dialed telephone survey about health and health risk behaviors related to chronic disease. For the survey, participants were asked how often they consumed 100% fruit juice, whole fruit, dried beans, dark green vegetables, orange vegetables, and other vegetables, during the previous month. Researchers analyzed these answers by state along with information about the participants’ gender, age, ethnicity, and income-to-poverty ratio—a measure of income based on the poverty standard. They found:

• Across the US, 12.2% of adults consumed the recommended amount of fruit each day. West Virginia had the lowest percentage (7.3%) of adults meeting this recommendation and Washington DC had the highest (15.5%).
• Across the US, 9.3% of adults consumed the recommended amount of vegetables each day. West Virginia had the lowest percentage (5.8%) of adults meeting this recommendation and Alaska had the highest (12%).
• Higher percentages of women (15.1%), adults in the age range of 31 to 50 (13.8%), and Hispanics (15.7%) met the fruit recommendations.
• Higher percentages of women (10.9%), adults in the age range of 51 and older (10.9%), and people in the highest income group (11.4%) met the vegetable recommendations.
• Gender was most strongly correlated with fruit intake and income was most strongly correlated with vegetable intake.

These low numbers are concerning because inadequate fruit and vegetable intakes have been associated with an increased risk of cardiovascular disease, type 2 diabetes, some cancers, and obesity. The CDC report noted that previous research has identified certain barriers to eating fruits and vegetables, including high cost, limited access and availability, and perceived lack of preparation time. To address these obstacles, the CDC recommended strategies such as:

• Increasing farm-to-institution programs in childcare facilities, schools, hospitals, and other places;
• Improving access to high-quality fruits and vegetables in retail stores and markets;
• Ensuring availability of fruits and vegetables in cafeterias and other food service venues; and,
• Providing incentives to purchase fruits and vegetables for low-income consumers participating in the Supplemental Nutrition Assistance Program.

Source: CDC

Full-fat milk and products made from it, like cheese and yogurt, don’t have the healthiest reputation. But researchers have found evidence that might help clear their names: according to a meta-analysis published in the European Journal of Epidemiology, eating high amounts of milk and dairy foods—even full-fat versions—appears to have a neutral effect on cardiovascular health. The analysis included data from 938,465 men and women, ages 34 to 80, from a total of 29 studies conducted in Asia, Australia, Europe, and the United States. The studies all included information about the relationship between milk and dairy food intake and the incidence of coronary heart disease, cardiovascular disease, and death due to any cause. After analyzing this data from the studies, researchers found:

• There were no associations between total, low-fat, and high-fat dairy, milk, and yogurt intakes and the risk of coronary heart disease, cardiovascular disease, or death due to any cause.
• A small apparent benefit from eating fermented dairy foods, and cheese in particular, disappeared when a Swedish study with over 61,000 female participants was removed from the analysis. When it was removed, the remaining evidence didn’t show a relationship between eating fermented dairy food intake and any benefits.

This isn’t the first time research has found that high-fat dairy can have a prominent place in a healthy diet. For example, previous research found that eating full-fat, rather than low-fat, dairy products could help reduce belly fat. But before you milk these findings for all they’re worth, it’s important to know this study was funded by several dairy associations. More unbiased research, including controlled clinical trials, will help us to fully understand dairy’s relationship with cardiovascular and overall health.

Source: European Journal of Epidemiology

A double-blind, placebo-controlled study found that an extract of green and black tea improved lower urinary tract symptoms (LUTS) in men. LUTS includes a variety of obstructive and uncomfortable symptoms of the urinary tract, such as straining, urgency, and frequency, and affects 50–90% of men over the age of 70. Published in Therapeutic Advances in Urology, the study provided an extract of green and black tea (as a proprietary formula called AssuriTea® Men’s Health) to two groups of men between the ages of 30 and 70 with moderate to severe LUTS; one group received 1000 mg daily, another received 500 mg daily, and a third control group received a placebo. After 12 weeks, men receiving 1000 mg of the extract reported clinically relevant improvements in symptoms compared to the placebo group. The 1000 mg group also experienced a reduction in C-reactive protein, a marker for inflammation. While there are some concerns about the study’s methodology—for example, some objective measures of symptoms were inconsistent—this was the first study to show that tea extract could improve LUTS.

Source: Therapeutic Advances in Urology

Middle age isn’t too late to reap the rewards of exercise, according to a study in Circulation—a journal of the American Heart Association—that found heart and fitness benefits in sedentary, middle-aged adults who participated in a two-year exercise program. The study, detailed in a press release from UT Southwestern Medical Center, enrolled 61 healthy, sedentary adults, aged 48 to 58, and assigned them to either an exercise program, consisting of 30- to 60-minute supervised sessions of moderate-to-intense aerobic and strength training exercises four to five times a week, or a control program, consisting of yoga and balance training, for two years. Researchers assessed the participants’ heart health and fitness by measuring the elasticity of the left ventricle—the largest and most muscular chamber of the heart— and maximal oxygen uptake. Stiffening of heart muscle can be caused by sedentary aging and is a risk factor for heart failure. Fifty-three participants (87%) completed the study, and researchers used their data to determine that:

• Maximal oxygen uptake increased by 18% and left ventricular stiffness decreased by 25% in the exercise group.
• Maximal oxygen uptake decreased slightly and left ventricular stiffness did not change in the control group.

This research suggests you may be able to reverse the effects of a sedentary lifestyle even in middle age. But researchers warn it’s crucial to get the four to five weekly sessions to see these kinds of benefits—fewer sessions didn’t yield the same results in previous research. If that seems like too much sweating, don't fear—you don’t have to get there all at once. This study’s participants started with three moderate-intensity sessions a week, adding more sessions and increasing intensity as they were able. If that still seems daunting, remember that when it comes to exercise, a little is better than none—even a 20-minute walk a few times a week could do you good.

Source: Circulation

For many, summer is a passport out of the hot confines of the kitchen and into the territory of the outside grill. Celebrate the change of scenery by taking advantage of nature's delicious bounty. Let local produce provide inspiration for easy and wholesome summer meals, like grilled salmon fillets served alongside preboiled corn-on-the-cob. And, as you plan your meals, add to the enjoyment by making them as healthy as possible. For example, grilling high-fat meats directly above flame or close to the heat source for a long period of time can create carcinogens (chemicals believed to lead to cancer). In short, when it comes to healthy outdoor eating, think lean protein with lots of vegetables and fruits grilled over low-heat as quickly and thoroughly as possible. Check out our summer grilling article for more tips and tricks on how to make this grilling season the best one yet.