You can enjoy the pleasures of eating without sacrificing good health. That’s a point that nutrition experts have always stressed, and it’s been confirmed by recent research.

Even if you’re watching your weight, your cholesterol and your blood pressure, foods such as olive oil, nuts, tea, red wine and even chocolate are not only okay but can be good for you–as long as you eat them in moderate amounts along with a balanced diet.
The media makes reference to “the French paradox,” but if there is a paradox it includes a wider area of Mediterranean countries where hearty meals–rich in olive oil, garlic, tomatoes and other fresh vegetables–are the norm, usually washed down with equally robust wines. These countries generally have lower rates of heart disease than the United States.

If you’re into the morality of foods, olive oil may look and taste sinfully good. It’s a monounsaturated fat, however, and much less likely to clog your arteries than saturated fats or cholesterol. It’s also better than most polyunsaturated margarines, and studies have indicated that a diet with moderate levels of olive oil, nut oil or other monounsaturated fats can actually lower levels of LDL cholesterol more effectively than a low-fat diet.

Nuts are another paradox. Whether you’re talking about tree nuts such as walnuts, pecans, hazelnuts and macadamias or peanuts (which are really legumes), nuts are high in fat and calories. Many weight loss programs advise participants to eliminate nuts from their diet.

Nuts for Nutrition
Even with roasted nuts, however, nearly all of the fat is monounsaturated, and nuts contain abundant protein plus many vitamins and minerals.

A study of Seventh Day Adventists, who follow a vegetarian diet, found that those who ate nuts at least five times a week had a 50 percent reduced risk of dying from heart disease, compared to those who rarely ate nuts. A recent comprehensive review, including five large epidemiologic studies and 11 clinical studies, found that persons eating one ounce of nuts more than five times a week had a 25 to 39 percent reduced risk of heart disease. “Nuts are a source of plant protein dietary fiber, antioxidant vitamins, minerals, and numerous bioactive substances that may have health benefits,” wrote the author, Penny Kris-Etherton of Penn State University.

Because nuts are relatively high in calories, nutritionists advise moderation. One study, however, found that nuts could be substituted for other snacks such as pretzels in a successful weight loss program.

Moderation is also the operative word for red wine–the major component of the French paradox. One or two drinks a day may keep the doctor away; excessive amounts can create health as well as other problems.

Red wine is beneficial primarily because the seeds and skins of red grapes are rich in biologically active substances called flavonoids that are extracted during the wine-making process. Studies have demonstrated that these flavonoids benefit the heart and cardiovascular system in at least three specific ways: 1) They increase levels of HDL (good) cholesterol. 2) They have an antioxidant action that reduces the buildup of LDL (bad) cholesterol in blood vessels. And (3) they reduce the clotting tendency of blood, thereby reducing the risk of both heart attack and stroke.

You can’t get the same benefits from eating red grapes; it’s the pressing of the skins and seeds that extracts most of the flavonoids, say experts. Studies have demonstrated, however, that you can get many of these benefits from drinking purple grape juice, particularly that made from the skins, seeds and stems of Concord grapes.
Researchers at the University of Wisconsin found that men and women who drank 18 to 20 ounces a day of purple grape juice for two weeks had significantly better blood flow through their arteries, with less stickiness of platelets. One study is being conducted at this time to see if purple grape juice can improve erections in men diagnosed with erectile dysfunction (ED).

Flavonoids are also associated with the health benefits attributed to coffee, tea and chocolate. There are more than 4,000 flavonoids–compounds found only in plants. All flavonoids have antioxidant qualities similar to those of vitamins C and E but perhaps even more potent.

Often concentrated in the leaves and skin of fruit, flavonoids are abundant in highly colored and flavored foods such as blueberries, onions, cherries and the peel of citrus fruits. Some flavonoids are believed to be effective at relieving inflammation and arthritis pain; others may have an anti-cancer effect.

Both black and green tea are rich in flavonoids that are believed to have both cardiovascular and anti-cancer benefits. Several studies have demonstrated a cholesterol-lowering effect for tea. And Dutch researchers found that persons drinking four or more cups of tea a day had 69 percent less buildup of fatty deposits in their arteries.
Laboratory studies on animals have suggested that tea may be helpful in preventing skin and lung cancers and reducing the risk of bladder and digestive tract cancers. One trial currently underway at the Mayo Clinic is looking at the possible effect of green tea in treating prostate cancer.

Life by Chocolate
Restaurant menus often feature desserts called “death by chocolate.” But how about good health through chocolate?

Recent studies found high levels of antioxidant flavonoids and at least short-term anti-clotting activity in some chocolate products.

Generally, the darker the chocolate, the higher the level of flavonoids. A 3.5 ounce serving (equivalent to two candy bars) of dark chocolate contains 53.5 milligrams of flavonoids, but the same amount of milk chocolate has only 15.9 mg, and a cup of hot chocolate about 8 mg. An eight-ounce cup of black tea, by comparison, has 37 mg.

Moderation is an important consideration for any food included in your diet–and particularly for chocolate, which is high in calories, sugar and saturated fats.

Reaching out for highly colored, highly flavored, highly pleasurable foods will add excitement–and health benefits–to your diet. And when you have room for an after dinner sweet, chocolate is a good choice.

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