Cutting out just one candy bar’s worth of calories from your diet a day may be enough to lower your risk of suffering diabetes or heart disease, a study suggests.
Researchers at Rush University in Chicago recruited more than 500 adults over 65 with a body mass index (BMI) of at least 25, signaling that they were overweight.
The participants were asked to adopt one of three diets for three years: Dietary Approaches to Stop Hypertension (DASH), Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) or a typical Western control diet.
The DASH diet is largely focused on improving heart health and preventing hypertension, or high blood pressure, while the MIND diet is meant to lower the risk of dementia and other forms of cognitive decline.
Both diets emphasize foods like fatty fish, whole grains and dark, leafy green vegetables. However, DASH puts more focus on lowering sodium intake to protect arteries, while the MIND diet champions brain-healthy foods like berries.
Those following the DASH and MIND diets were asked to cut out 250 of their typical calories per day, the equivalent of a candy bar, blueberry muffin or three hard-boiled eggs. It’s unclear if they had a specific calorie target for the day.
The researchers found that, compared to those who didn’t lose weight and were not on a diet, those who lost at least 10 percent of their body weight significantly improved their cholesterol and triglycerides, fats found in the bloodstream that build up in the arteries.
High LDL (bad) cholesterol and triglycerides are consistently linked to conditions like coronary artery disease, diabetes, heart attack and stroke.
Participants in a new study how followed either a DASH or MIND diet and cut out 250 calories per day lost up to 10 percent of their body weight (stock image)
People who lost at least 10 percent of their weight also had improved blood sugar and levels of adiponectin, a hormone secreted by fat tissue that blocks harmful inflammation and improves the body’s response to insulin.
The team also found that the specific type of diet, DASH or MIND, did not change the relationship between weight loss and these improved health measures. It instead was the 250 fewer calories in a day that made the difference.
The researchers wrote: ‘The MIND trial showed that weight loss through dietary interventions with mild calorie restriction is associated with favorable changes in cardiometabolic risk factors among older adults with overweight and obesity.’
The findings come as cardiovascular disease, which includes coronary artery disease, heart attack and stroke, is America’s number one killer, taking nearly a million lives every year.
And about 12 percent of Americans, 38 million, have been diagnosed with diabetes, a 13 percent increase over the last decade.
The results of the clinical trial, dubbed MIND, were published in the International Journal of Obesity last month.
The study included 518 participants between the ages of 65 and 84, with an average age of 70 and an average BMI of 34, which qualifies as obese.
Just under two-thirds were women, and 88 percent were white.
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The team found that in addition to losing weight, participants lowered their cholesterol, triglycerides and blood sugar (stock image)
After three years, 114 participants lost more than 10 percent of their body weight, 129 lost five to 10 percent, 163 had less than 5 percent weight loss and 112 lost no weight.
The team found that people who lost at least 10 percent of their weight saw an eight percent reduction in their LDL cholesterol compared to those who lost no weight. HDL (good) cholesterol also increased by 12 percent, and adiponectin rose by 54 percent.
Blood sugar levels also decreased by about 6 percent compared to those who lost no weight.
The results show that even for people who are overweight or obese in older age, when weight loss often slows due to lower metabolism and a loss of muscle mass, cutting out just 250 calories daily can lead to up to 10 percent weight loss.
However, the team noted the main limitation was not including people with cognitive impairment or dementia to look at the brain health benefits of either diet.
