Nutrition News by Charlyn Fargo

Can diet really help lower your risk of Alzheimer's? Apparently so, according to findings released at a recent American Academy of Neurology meeting. A diet high in vegetables, nuts and fish and low in high-fat dairy products may be just the right combination to help reduce the risk of Alzheimer's disease.

Researchers, led by Yan Gu of Columbia University, analyzed seven nutrients thought to be related to Alzheimer's in the diets of 2,136 healthy seniors in New York. The nutrients were saturated fat, monounsaturated fat, omega-3 fatty acids, omega-6 fatty acids, vitamin E, vitamin B12 and folate. Over an average follow-up of almost four years, 251 of the seniors developed Alzheimer's. The researchers found that a dietary pattern high in cruciferous and green-leafy vegetables, tomatoes, nuts and fish but low in red meat and high-fat dairy projects was associated with lower risk of Alzheimer's.

The one-third of participants who most closely matched that dietary pattern were 42 percent less likely to develop Alzheimer's than those whose diets were most divergent from that pattern. The middle group — matching the dietary pattern less closely, but better than the bottom third — saw a 23 percent lower risk of Alzheimer's. The dietary pattern linked to lower Alzheimer's risk was positively correlated with omega-3, omega-6, folate and vitamin E, but negatively correlated with saturated fat and vitamin B12 intakes. — Tufts Health Letter, September 2009

Q and A

Q: Is it true that celery is high in sodium and should be limited by those with high blood pressure?

A: Increased blood pressure from celery is only likely if you dip it in salt or high-sodium dip. Two medium stalks of celery contain about 64 milligrams (mg) of sodium, which is higher than the 2 to 20 mg found in a serving of most unseasoned raw vegetables. But that doesn't make it high-sodium. That's still only a fraction of the recommended limit. The place to be cautious is with vegetables like pickles, another choice known for its low calories, which typically contain about 570 mg of sodium in a similar portion — one-fourth of a day's worth of sodium.

Although not as high in vitamins and phytochemicals as other fruits and vegetables, celery is one of the top dietary sources of a particular flavonoid phytochemical called apigenin.

Apigenin is currently under study for a possible role in the self-destruction of damaged cells (such as cancer cells). And celery provides compounds called phthalides that may contribute to blood vessel health and cancer prevention.

Besides, reaching and maintaining a healthy weight plays a huge role in blood pressure control. Weight control is easier when you can serve hearty portions of mixed dishes by including vegetables such as celery, since a whole cup of chopped celery adds just 16 calories. — American Institute for Cancer Research

RECIPE

This recipe for Classic Banana Bread, from Cooking Light magazine's September 2003, made the staff's all-time favorite lists.

Classic Banana Bread

2 cups all-purpose flour

3/4 teaspoon baking soda

1/2 teaspoon salt

1 cup sugar

1/4 cup butter, softened

2 large eggs

1 1/2 cups mashed ripe banana (about 3 bananas)

1/3 cup plain low-fat yogurt

1 teaspoon vanilla extract

Cooking spray

Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking soda and salt, stirring with a whisk. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt and vanilla; beat until blended.

Add flour mixture; beat at low speed just until moist. Spoon batter into an 8.5 by 4.5-inch loaf pan coated with cooking spray. Bake at 350 degrees for 1 hour, or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack. Makes 1 loaf (14 slices).

Per slice: 187 calories, 3.3 g protein, 34.4 g carbohydrate, 4.3 g fat, 40 mg cholesterol, 1.1 g dietary fiber, 198 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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