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Eat To Live: Nuts about healthy diets

By JULIA WATSON
UPI Food Writer

LE BUGUE, France, July 7 (UPI) -- At the night farmers' market in the tiny hamlet of Audrix in the Dordogne, the chief of police holds out his plate for a helping of grilled goat cheese on a salad of leaves and walnuts tossed in a walnut-oil vinaigrette.

The stall next door to the cheese-maker is selling a cake made from ground walnuts that is attracting a line of small children. Between the buttresses of the yellowstone church an old woman sits with a sack of walnuts, cracking them for customers to munch with their glasses of red and rosé wine bought from the merchant who has driven it to the market from his vineyard.

The hills in this region of France are thick with walnut trees. So they make their appearance in everything from a magnificent ash-baked salami sausage that looks like a lump of stone to a stickily sweet liqueur the color of espresso coffee.

The local inhabitants will be pleased, therefore -- but probably not surprised -- to learn from a new Spanish study published in the Annals of Internal Medicine that diets rich in the good fats from olive oil and nuts are better for you than low-fat diets.

Researchers at the University of Barcelona took 769 men and women between 55 and 80 years of age with type 2 diabetes or other risk factors for heart disease and stroke, and divided them into three groups.

Over the course of three months, one set were fed a Mediterranean diet based on virgin olive oil (the least processed version and the highest in nutrients) as the main source of fat. The second was put on a Mediterranean diet whose fat derived primarily from walnuts, hazelnuts and almonds. The third group ate a low-fat diet that cut back on all types of dietary fat.

And the scientists discovered that eating foods full of healthy fats is better for your heart than a diet that limits all fats.

The low-fat diet wasn't nearly as effective in lowering bad cholesterol, blood sugar and blood pressure levels as the traditional Mediterranean diets rich in unsaturated fats from nuts and olive oil. In fact, the levels of "good" cholesterol in those on the low-fat diet actually declined, while they rose a little in those on the Mediterranean diets.

The people whose natural diet is low in red meats and processed foods, high in whole grains, fresh fruits and vegetables -- known as the Mediterranean diet -- have long been on scientific record as having low rates of heart disease despite the quantity of olive oil and nuts they use in cooking.

This is something to bear in mind when choosing your new car.

Car designers, garages and drive-through restaurants are cottoning onto the fact that nearly 10 million Americans are driving over an hour to work. They are targeting this growing market and it's unlikely they will be pushing Mediterranean-diet type meals. You have been warned.

According to the NPD Group, Americans eat an average of 32 meals a year in their cars, one in four of them from drive-throughs. So buyers of the new Dodge Caliber will be offered an optional refrigerated glove box. In the new Nissan Altima, there are three cup holders for the driver alone -- for coffee, bottled water and juice. And wouldn't you know it, McDonald's is launching a range of new goodies, like the Fruit 'n Yogurt Parfait, that will fit right tight into them.

If you stop at a filling station with a Sheetz convenience store, you'll be able to use the touchscreen menu bolted to the gas pump to order a sandwich you pick up at the drive through on your way back onto the road.

Better, perhaps, to choose a car according to its fuel consumption and take a slice of this walnut tart to eat in it if you must.

-- Tarte aux Noix

-- 1 package of ready-made flaky pastry

-- 7 ounces of walnut halves

-- 5 fluid ounces table cream

-- 4 ½ fluid ounces water

-- 4 tablespoons unsalted butter

-- 2 tablespoons sugar

-- Preheat oven to 425 F.

-- Line a 9-inch tart tin with the pastry and chill 1 hour.

-- Bring the cream to the boil.

-- In a heavy-bottomed pan, boil the water and sugar together for 10 minutes to make a syrup, stirring it with a wooden spoon at intervals, then leave to cool 2 minutes.

-- While whisking non-stop, pour in the hot cream and incorporate well, then add the nuts and butter.

-- Put back over a very low heat and stir without stopping for 3 minutes.

-- Pour into the pastry case and bake for 25 minutes.

-- Sprinkle the sugar over all, lower the oven to 325 F and bake a further 15 minutes, checking halfway through that it isn't burning on top.

-- Cool on a wire rack.

What causes a heart attack, and how can I reduce my risk? What are the symptoms of a heart attack, and do I have to have all of them before calling 911? Does having a heart attack mean that I can't do the things I enjoy doing? The answers to these and other questions about preventing, detecting and treating a heart attack are available on NIHSeniorHealth (www.NIHSeniorHealth.gov). This Web site, which was designed especially for older adults, is a joint effort of the National Institute on Aging (NIA) and the National Library of Medicine (NLM), which are part of the National Institutes of Health (NIH).

“Each year, more than one million people in the U.S. have a heart attack,” says Elizabeth G. Nabel, M.D., director of the National Heart, Lung, and Blood Institute (NHLBI), which developed the content for the heart attack topic on NIHSeniorHealth. “The more people know about making healthy lifestyle choices to prevent heart attack, recognizing symptoms early and seeking treatment promptly, the better the chances of reducing or even eliminating permanent damage to the heart. NIHSeniorHealth now provides this information in a senior-friendly format.”

One of the fastest growing age groups using the Internet, older Americans increasingly turn to the Internet for health information. In fact, 66 percent of “wired” seniors surf for health and medical information when they go online. NIHSeniorHealth, which is based on the latest research on cognition and aging, features short, easy-to-read segments of information that can be accessed in a variety of formats, including large-print type sizes, open-captioned videos and even an audio version. Additional topics coming soon to the site include clinical trials, nutrition and falls. The site links to MedlinePlus, NLM’s premier, more detailed site for consumer health information.

The NIA leads the federal effort supporting and conducting research on aging and the health and well-being of older people. The NLM, the world's largest library of the health sciences, creates and sponsors Web-based health information resources for the public and professionals. The NHLBI is the nation’s primary supporter of research in diseases of the heart, blood vessels, lung, and blood and sleep disorders. All three institutes are components of the NIH in Bethesda, Md.

The National Institutes of Health (NIH) — The Nation's Medical Research Agency — includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. It is the primary federal agency for conducting and supporting basic, clinical and translational medical research, and it investigates the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit www.nih.gov.