Jerry the Blogger

A diet rich in olive oil, fish, nuts, and other foods containing omega-three fatty acids may lower the risk for age-related macular degeneration, according to two new reports. Age-related macular degeneration is the leading cause of severe vision loss among people older than 65 in the United States. Established risk factors include age, genetic markers and smoking (the only consistently reported modifiable risk factor).

One report from Westmead Hospital at the University of Sydney, Australia, studied 2,454 participants in the Blue Mountains Eye Study, which began in 1992 to 1994. At that time, participants completed a food frequency questionnaire that was analyzed to determine their intake of various fatty acids. Digital photographs of the retina were used to assess the development of age-related macular degeneration five and 10 years later.

After adjusting for age, sex and smoking, eating one serving of fish per week was associated with a 31 percent lower risk of developing age-related macular degeneration. The association was stronger among individuals with a lower intake of linoleic acid, an unsaturated fat found primarily in vegetable oils. Eating one to two servings of nuts per week was also associated with a 35 percent lower risk of early age-related macular degeneration.

Researchers believe the fatty acids found in olive oil, fish and nuts may protect the eyes by preventing the buildup of plaque in the arteries or reducing inflammation and oxygen-related cell damage in the retina. These findings also suggest that a balanced diet consisting of various nutrients is essential for obtaining the maximum nutritional benefit. Although further studies are needed to determine whether changing an individual's diet or recommending supplementation could prevent or delay the development of age-related macular degeneration, the initial evidence is quite strong.

In another report, from the Centre for Eye Research Australia, scientists analyzed data from 6,734 individuals age 58 to 69. Participants' nutrient intakes were assessed from a food frequency questionnaire, and they were tracked for the development of age-related macular degeneration between 2003 and 2006. During the follow-up period, 2,872 cases of early age-related macular degeneration and 88 cases of late age-related macular degeneration developed.

Individuals who consumed higher levels of trans-unsaturated fats¿found in baked goods and processed foods¿were more likely to suffer from late age-related macular degeneration. Those who consumed the most omega-three fatty acids were less likely to have early age-related macular degeneration. Olive oil intake of 100 milliliters or more per week was associated with decreased prevalence of late age-related macular degeneration ... though the second study found no association between age-related macular degeneration and the  intake of fish, total fat, butter or margarine.

Trans-unsaturated fatty acids have been shown to increase the risk of coronary heart disease through their effects on cholesterol levels and possibly through inflammation. In contrast, omega-three fatty acids are believed to protect against damage to the retina, thereby reducing risk for age-related macular degeneration. Not only do the primary fats found in olive oil decrease the risk of age-related macular degeneration, but olive oil contains other components that may have a protective effect, such as the antioxidants and anti-inflammatory compounds.

Bottom line, a diet low in processed foods and high in omega-three fatty acids and olive oil may be good for your aging eyes. So, the next time you start cooking in the kitchen and reach for a bottle of vegetable oil, consider using olive oil or PAM Olive Oil cooking spray.

As we start to move into picnic season here in the US, it's worth remembering that healthy foods don't have to lack flavor. Your next picnic can be loaded with menu items that can be just as tasty as they are nutritious.

For starters, let's begin with the starters. Appetizers at a picnic need to be simple to keep people occupied while the main course is cooking on the grill or being unpacked. Healthy appetizers can be as simple as pre-cut veggies and light veggie dip or fat-free bean dip. If you decide to make the dip from scratch, use ranch seasoning mix and low fat sour cream to cut down on calories.

To go with your vegetables and dip, it's worth considering some salty baked snacks as well. This could be as easy as buying 100-calorie snack bags of baked potato chips, or you can make baked tortilla chips at home from whole-grain tortillas and pack them in advance.

Of course, snacks alone don't make a great picnic, so remember to pick up some low-fat burgers or hot dog franks for the grill. Hebrew National 97% Fat Free Franks are a fantastic source of protein and contain only 45 calories per frank. Skinless chicken breast or seafood kabobs mixed with onions and peppers can be a healthy main course as well. A side dish of brown whole-grain rice is as filling as mashed potatoes and a lot healthier for you at the same time.

Although most picnic desserts usually involve cake or pie, fruit salad combined with coconut makes a fantastic sweet alternative to processed sugar. Also, consider grilling fresh fruit for a new twist on dessert.

As far as beverages are concerned, stick to bottled water (plain or flavored) instead of soda or fruit drinks made from concentrate.

After everything is said and done, your next picnic doesn't have to be an excuse for unhealthy eating. In fact, a picnic might be a great way to introduce new menu options that are nutritious and delicious.