Periodically, this column is comprised of short health tips that don’t warrant a whole column of their own.

From the spring issue of good medicine, a journal published quarterly by Dr. Neal Barnard’s Physician Committee for Responsible Medicine (PCRM)

Sarcopenia refers to muscle loss with aging. A recent study involved people 72 and older, and found no difference in building new muscle between those on a vegan diet compared to those on an omnivorous diet. The vegan group however “saw significant improvements in their LDL [bad cholesterol] and total cholesterol levels.

Gastric-esophageal reflux disease (GERD) was less common in a plant-based study group compared to a group eating animal products.

Cholesterol is present in all animal products including meat, poultry, dairy, seafood, and eggs. In a recent study, every 100 milligrams of cholesterol (the amount in 1/2 of a large egg) a person ate in a day increased heart attack risk by 5 percent.

The gut microbiome plays a role in cardiovascular health. In a study of 20,000 people, those on a plant-based diet had heart health-promoting microbiomes; most omnivores had “gut microbiomes correlating with poor cardiovascular health.”

The new dietary guidelines, which “shapes federal food policy and advises Americans what to eat” is expected to be released by the end of this year. The Dietary Guidelines Advisory Committee had “considerable input” from PCRM, and recognized “the many benefits of beans, peas, and lentils as protein sources.” It also recommended water rather than cow’s milk as “the primary beverage of choice.” Dr. Barnard’s testimony to the Committee cited “overwhelming evidence supports the role of these [plant-based, whole] foods in supporting cardiovascular health, promoting a healthy body weight, and reducing the risk of type 2 diabetes, cancer, and other serious conditions.” Unfortunately, politics will likely affect the guidelines in their final form.

More western food, more western diseases in China: Over the past 40 years, the Chinese have gone from a plant-based diet to a Western diet, with higher intake of meat. As a result “type 2 diabetes, heart disease, and cancer are rapidly getting worse” according to Chinese physician Dr. Xu, who is doing what he can to reverse this trend.

The healthy hospital food oxymoron: PCRM has a newly updated Healthy Hospital Program website (HealthyHospitalProgram.org) to help them add plant-based options to their menus. This comprehensive program includes the following: Recipe database, menu recommendations, free continuing education credits, peer-reviewed literature, Healthy Hospitals On-demand Video Series, patient recipe book, how-to guides.

From the March/April issue of Nutrition Action, published six times a year by Center for Science in the Public Interest (CSPI)

Red dye 3 was banned in cosmetics 35 years ago due to cancer concerns. Finally, thanks to pressure from CSPI, the FDA recently banned it from foods, supplements, and ingested drugs.

Fiber intake during human evolution was around 100 grams daily. The U.S. recommendation is 28 grams a day, and the average American eats 17 grams. Fiber is often added to processed food to give it a “health halo,” as a marketing tool. However, added fiber or fiber supplements do not have the positive benefits of fiber obtained from eating fruit, vegetables, legumes, nuts and seeds (only plants have fiber; animal products don’t).

Buzzwords that help sell unhealthy processed foods in include “bran,” “almond butter,” “immunity support,” “yogurt,” “veggies,” “protein,” “acai,” “better than.” Don’t don’t get sucked in—if the food is processed it’s still unhealthy.

Dr. Greg Feinsinger is a retired family physician who started the non-profit Center For Prevention and Treatment of Disease Through Nutrition. For questions or to schedule a free consultation about nutrition or heart attack prevention contact him at gfmd41@gmail.com or 970-379-5718.