Tips for Health and Longevity: My Take on the Evidence

Frequent vegetable consumption is generally considered part of a healthy diet due to proposed predictions in risk of chronic disease. In addition to their antioxidant properties, vegetables are the source of >80% of dietary nitrate, which can be converted in vivo to nitric oxide, improving endothelial function. A recent study by Blekkenhorst et al. found high intake of dietary nitrate from vegetable sources to reduce risk of mortality from atherosclerotic vascular diseases [1]. After discussing these findings within wider literature, it could be concluded that consumption of 3-5 servings of vegetables per day and regularly choosing nitrate-rich sources such as spinach or beetroot may reduce risk of atherosclerosis. Atherosclerosis, a condition characterised by the accumulation of fatty material within arteries [2], affects at least 2.6 million people in the UK  [3]. The  resulting arterial narrowing can lead to coronary heart disease (CHD), stroke and peripheral artery disease.

Sarcopenia is a major component in the development of frailty within the elderly [1], i ncreasing risk of falls and affecting  the ability to undertake basic tasks of daily living. Loss of muscular mass and strength begins as early as 30 years of age, and is determined by both peak muscle mass attained in early life and the subsequent rate of muscle loss  [2] . High protein intake is frequently reported to delay progression of sarcopenia, but a recent study by Farsijani et al. suggested that distribution of protein intake between meals is also of significance  [3] . From discussing their findings within wider research, it has bee concluded that evenly distributing daily protein throughout the day, consuming a portion of at least 30g of high quality protein at breakfast, lunch and dinner , may increase muscle mass and strength within the elderly. It could also be recommended that young and middle-aged adults follow similar advice to maximise peak muscle mass, so that the natural los

Hypertension is often considered a silent disease as its lack of symptoms can allow it to remain unnoticed until a serious medical problem occurs such as a heart attack or stroke. Diet is deemed one of the strongest environmental influences on blood pressure, so prevention and treatment of hypertension frequently focuses on making informed food choices. A recent study by Talaei et al. reported a negative association between dairy consumption and hypertension independent of calcium intake, suggesting a number of the components of dairy products to offer antihypertensive effects [1]. After discussing their findings within wider research, it could be concluded that consuming  2-3 servings per day of low-fat dairy  within a generally healthy diet may reduce risk of hypertension and the resulting health complications. Hypertension (HT), or high blood pressure (BP), is suffered by 1 in 4 UK adults [2] and is diagnosed when BP measurements exceed 140/90mmHg  [3] . Elevated BP is considered