Your Dietitian: Research says GI tract microorganisms play

Since February is American Heart Month, it's a good time to discuss the newest research on cardiovascular disease and nutrition. According to researchers, "It has become increasingly evident that the gut (GI tract) microbiota (microorganisms) play a role in the pathogenesis (development) of many disorders, including cardiovascular disease and congestive heart failure." (A quote from "Gut Microbiota Composition and Cardiovascular Disease: A Potential New Therapeutic Target?" published in the International Journal of Molecular Sciences on July 26, 2023.) After a lengthy discussion of the findings of numerous studies, the authors conclude that a diet low in fiber is associated with artery stiffening and scarring, high blood pressure and heart damage. In the U.S., where heart disease is the leading cause of death, 95 percent of adults do not get the recommended daily intake for fiber. Reversing heart disease A high fiber intake was shown years ago to prevent and even reverse heart disease. Back in the 1980s, Dr. Dean Ornish showed that heart disease can be reversed on a vegetarian high fiber diet along with stress management, yoga and exercise. Former President Bill Clinton, King Charles III of England and many others have adopted this way of eating and reversed their heart disease. High-fiber Mediterranean diet Although the Ornish diet may reverse heart disease, there is a less restrictive diet shown to prevent heart disease: a high-fiber Mediterranean diet. The Mediterranean diet is more than a diet. It's a lifestyle that includes plenty of daily physical activity and an attitude of acceptance/stress management and purposeful life of helping others. Heart healthy foods not included in the Dean Ornish diet, such as extra virgin olive oil and fatty fish such as salmon, are important foods in the Mediterranean diet. Similar to the Ornish diet, many Mediterranean meals are plant-based. Most meals should be based on beans, lentils, split peas and fish. Red meats, such as beef, pork and lamb, should be eaten in small (three to four ounce) portions, only a few times per week. Chili, stir fries, soups and stews rich in vegetables (and beans/lentils or peas) are the perfect ways to keep meat portions small. Plus, these are delicious comfort dishes on cold winter days. Potassium rich Among nutrients, potassium has been shown to be one of the most important nutrients for heart health. Once again (and not surprisingly), Americans get only about half the recommended intake of potassium. The Mediterranean meals include plenty of potassium rich fruits and vegetables. The greater the potassium intake, the more sodium (salt) and excess water our kidneys excrete. This regulates blood pressure and helps to prevent high blood pressure. High blood pressure irritates/inflames the lining of blood vessels and the walls of the heart. This stiffens the walls. It also stimulates the slow build-up of LDL cholesterol (plaque) to help "heal" the damaged artery walls. Thus, initiating artery blocking heart disease—and the risk of a heart attack or stroke. GI tract microbiome and fiber With a low fiber intake, the protective mucosal barrier in the colon is thinner and there are openings between the cells lining the colon. This allows harmful bacteria to enter our blood stream. Studies have found that people with heart disease have high levels of harmful bacteria in their GI tract. Surprisingly, these harmful bacteria have been found in the inflamed/stiffened lining of arteries in people with heart disease and heart failure. Scientists theorize that the harmful bacteria cause inflammation of the arteries and stimulate the buildup of cholesterol (plaque) resulting in heart disease. (This may be similar to the bacteria in wounds causing inflammation, redness and swelling. I suspect that, just like in wounds, the body tries to "heal" the injured artery walls by building up a "scab" of cholesterol.) A high fiber intake (from beans/lentils/split peas, whole grains, certain fruits and vegetables) feeds the beneficial bacteria in our GI tract. This increases the number and diversity of beneficial bacteria. The increased beneficial bacteria crowds out harmful bacteria—and reduces the number of harmful bacteria. The beneficial bacteria produce short-chain fatty acid (SCFA). These fatty acids feed the cells lining our GI tract. This results in a thick, protective mucosal barrier and a GI tract lined with an increased number of healthy cells tightly packed next to each other. This prevents harmful bacteria from entering the bloodstream and inflaming artery walls. Recommended intake The recommended daily intake for fiber for adult women is 25 grams and 38 grams for adult males. Many people mistakenly believe that lettuce is a good source of fiber. It's not. One cup of lettuce provides only one to two grams of fiber, depending on the type of greens. The richest sources of fiber are legumes. Legumes are dried beans (such as black, pinto, navy, garbanzo, etc.), lentils and split peas. Interestingly, the U.S. Dietary Guidelines recommends eating one to three cups of legumes per week. Here are a few suggestions for adding more legumes to meals. Besides enjoying baked beans and chili, try making soups with beans, lentils or split peas. They're perfect winter foods. Some soup ideas include: split pea soup, navy bean soup, black bean soup, Minestrone, Greek bean soup, Tuscan chicken soup (with white beans) and Mexican tortilla soup with black beans. Or try adding beans to your favorite soup such as cannellini beans to chicken noodle soup, kidney beans to vegetable beef soup or chickpeas to tomato soup. Black beans are delicious in tacos, egg burritos, mixed into rice pilaf, added to beef stew or as black bean burgers. For people who don't like beans, try mixing some mashed black beans in with ground beef before making the burgers. Lentils make terrific soups and stews. Soups and stews make perfect winter comfort meals. My lentil stew with carrots and kale was a hit at a recent senior talk on fiber. People requested second helpings. It's easy to make, inexpensive and freezes well to have on days when you don't feel like cooking. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Best sources of fiber (grams of fiber per half cup serving) Black or pinto beans (8 grams)Lentils or split peas (8 grams)Other dried beans (cannellini, chickpeas, kidney, etc.) (5-6 grams)Edamame (4 grams)Bran cereals, varies by brand (read labels)Sweet potato (7 grams per cup)Green peas (4.4 grams)Corn (4 grams per cup)3-inch apple with skin (5.7 grams)Raspberries (5 grams)3-inch navel orange (4.4 grams)1 medium pear, with skin (4 grams)Blackberries (3.8 grams)One-ounce almonds (23 nuts) (3.5 grams)3 cups popcorn (3 grams)1 large kiwifruit (3 grams)Cooked carrots (3 grams)Small, frozen wild blueberries (3 grams)(Wild blueberries are smaller than cultivated ones.Thus, you get more berries with more skin and fiber per serving than larger cultivated berries.)Cultivated large blueberries (1.8 grams)7-inch banana (2.8 grams)Broccoli (2.5 grams)Cooked barley (2.5 grams)Cooked oats (2 grams)Brown rice (1.8 grams) Lentil stew with kale, carrots (and barley) 1 tablespoon extra-virgin olive oil, divided¾ cup onion, chopped1 clove garlic, minced1 large carrot, peeled and chopped (1/2 cup)1 cup lentils, sorted and rinsed4 cups reduced sodium chicken or vegetable broth (1 32-ounce carton)1 small bay leaf1½ tsp. dried thyme1/8 teaspoon black pepper1 cup diced canned tomatoes or ½ (14.5 ounce) can diced tomatoes(The other half can of tomatoes can be frozen for using another time.)½ cup quick cooking barley, optional2 cups washed, chopped kale leaves, center ribs removed and massaged with a drizzle of oil(Massaging tenderizes kale and eliminates any bitterness) In a medium pot, heat 1 tablespoon olive oil. Sauté onion until soft and translucent.Add garlic and cook for 30 more seconds.Add carrot, lentils, broth, bay leaf, thyme and pepper.Bring to a boil. Reduce heat; cover and simmer 45 minutes.Add tomatoes. Bring to a boil. Reduce heat to low, add barley. Cover and simmer for 10 to 12 minutes to cook barley.Stir in massaged chopped kale. Cover. Turn off heat and allow to set for 5 minutes to finish cooking barley (and to wilt kale).Nutrition notes:-Kale is added at the end of the recipe to preserve its antioxidants lutein and zeaxanthin. Overcooking kale destroys these nutrients.-Barley is high in soluble fiber (similar to oats).Variation: Add another cup of chicken broth or water to convert the stew into a hearty soup.Serves 6 to 8. Source: Based on a recipe from "366 Delicious Ways to Cook Rice, Beans and Grains" by Andrea Chesman (Plume) with modifications by Phyllis MolnarNote: Cooled soup can be stored in individual serving containers and frozen. Easy black bean soup 1 tablespoon extra-virgin olive oil1 small onion, diced1 tablespoon chili powder1 teaspoon ground cumin2 (15 ounce) cans black beans, drained and rinsed3 cups water½ cup prepared salsa¼ teaspoon salt1 Tablespoon lime juiceOptional toppings:4 tablespoons reduced fat sour cream (or Greek yogurt)2 tablespoons chopped fresh cilantro Heat oil in a large saucepan. Add onion and cook, stirring, until onion is soft and translucent.Add chili powder and cumin. Stir and cook for another minute.Add beans, water, salsa and salt. Mix. Bring to a boil. Reduce heat to low. Simmer for 10 minutesRemove from heat and stir in lime juice.Transfer half to a blender and puree. (Use caution when pureeing hot liquids.)Or, use an immersion blender, leaving some of the beans whole.If desired, serve garnished with sour cream (or Greek yogurt) and cilantro.Variation: Add 1 peeled, diced carrot, 1 rib celery and ½ diced red pepper to add a bit more veggies and fiber.Makes: 4 servingsNutrition Per serving: 206 calories, 34 grams carbohydrates, 10 grams protein, 4 grams fat11 grams fiber, 497 mg. sodium, 624 mg. potassium SOURCE: www.eatingwell.com