Eating your way to a Healthy Heart

This February is National Heart month and is designed to raise awareness of the UK’s biggest killer – Cardiovascular Disease. Around 2.6 Million People in the UK are living with coronary heart disease, and we will all know of someone who has it or we have very sadly, lost from it. Yet, it’s a disease that is preventable and as individuals, we have the chance to greatly reduce our risk of developing it by minimising the associated risk factors and making some key lifestyle changes. These changes may be life changing, not just for you but your family also. We are all responsible for our own health and by incorporating a few healthy changes to your daily routine you might just be adding years to your life! Go on start to today & keep your Heart Healthy!

A great starting point is your diet. This is one of the areas where we can make significant changes and reap the benefits of doing so. Certain foods have been shown to exert positive actions upon the cardiovascular system and by including a variety of these foods in your diet you are offering your body additional protection & support to lessen your risk of developing heart disease. Why not pop them onto your shopping list today? Make them part of your healthy balanced diet.

TOP HEART HEALTHY FOODS

• Pomegranate – pomegranates contain phytochemicals that act as antioxidants to protect the lining of the arteries from damage. A study published in Proceedings of Natural Academy of Sciences found that antioxidant rich pomegranate juice stimulated the body’s production of nitric oxide, which help keeps blood flowing & arteries open.
• OmegaOils – fatty fish, such as mackerel, herring, tuna & salmon are packed full of Omega 3 fatty acids. Eating oily fish twice a week can reduce your risk of heart disease by decreasing inflammation and lowering triglyceride levels, it may even boost HDL (good cholesterol) levels. Krill Oil is also highly recommended, this a sustainable and highly absorbable source of Omega 3 and protected from rancidity due to a naturally occuring antioxidant called astaxanthin contained within. The benefits of omega-3 fats go far beyond normalizing your cholesterol and triglyceride levels. Studies have shown these fats to be: Antiarrhythmic: counteracting or preventing cardiac arrhythmia, Antithrombotic: tending to prevent thrombosis (a blood clot within a blood vessel) and Antiatherosclerotic: preventing fatty deposits and fibrosis of the inner layer of your arteries from forming.
• Asparagus – according to Shane Ellison, author of ‘Over the counter Natural Cures’, Asparagus is one of the best natural artery clearing foods around. It works within 100,000 miles of veins & arteries to release pressure, thereby allowing the body to accommodate for inflammation that has accumulated over the years. It also helps ward off deadly clots.
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• Broccoli – full of fibre and vitamin K. A high fibre diet can also help to reduce blood pressure and cholesterol levels.
• Turmeric – This spice is a powerful natural anti inflammatory – it contains curcumin which lowers inflammation – a major cause of arteriosclerosis (hardening of the arteries). A 2009 study found that curcumin helps reduce fatty deposits in arteries by as much as 26%. Also available in supplement form.
• Spirulina – A daily dose of this blue green algae, usually found in powder or supplement form can help relax the artery walls and help in normalising blood pressure. It may also help your liver balance blood fat levels – decreasing LDL Cholesterol (the harmful one) by 10% and raising HDL (the good one) levels by 15% according to a recent study.
•  Cinnamon – just one teaspoon a day of anti oxidant rich cinnamon can help reduce fats in the blood stream, helping to prevent plaque build up in the arteries and lower cholesterol levels by 26%. Sprinkle onto porridge daily. Also great in helping to balance blood sugar levels
• Spinach – Potassium & folic acid found in Spinach can help lower blood pressure and according to recent research one serving a day of nutrient packed leafy greens can reduce your risk of heart disease by 11%
• Nuts – A recent epidemiological study revealed that nuts offer many benefits for health – even reducing risk of serious chronic diseases. Nuts can impact heart health in numerous ways. For instance many (walnuts, hazelnuts, pecans, brazil nuts, almonds, cashews and peanuts) contain the amino acid L-arginine which offers multiple vascular benefits to people with heart disease, or those at high risk. L-arginine is a key nutrient in promoting efficient blood flow and overall cardiovascular function. We cannot make enough of this amino acid in the body so we need to obtain it from our food. And contrary to popular belief – nuts will not make you fat. In fact, a study in the journal ‘obesity’ found that eating nuts two or more times a week was associated with reduced risk of weight gain. Be aware of quality though go for organic and raw where possible.
• BeetrootJuice– this bright red juice contains a naturally occurring chemical called nitrate which has been shown to dramatically reduce blood pressure, cutting risk of heart disease and strokes. Researchers at the William Harvey Research Institute at Queen Mary Institute in London compared patients given a 250ml glass of beetroot juice a day with those who took nitrate tablets. The researchers concluded that the two methods were equally successful in reducing blood pressure. High blood pressure or hypertension affects 16 million Britons (1 in 5) and is a major risk factor for heart disease.
• PlantSterols – plant sterols may be effective in lowering LDL Cholesterol levels by hindering its absorption in the body. Beans & legumes such as lentils, Brown Rice and rice bran, nuts & seeds, especially flax and chia seeds, fruit & vegetables are amongst the best examples of natural plant sterols. They can also be found in supplement form.
• Garlic – a herb which has been traditionally shown to have blood thinning and cholesterol lowering properties, however it is important to note that if on existing blood thinning medication you should always speak to your doctor first – as garlic can exert similar effects to that of blood thinning medication.

A healthy diet is just one of the key areas where you can make changes to help prevent or delay the onset of cardiovascular disease. You can also make progress by ensuring you are smoke free, reduce alcohol intake, engage in regular physical activity, keep your blood pressure, blood sugar levels and cholesterol levels in check, maintain a healthy body mass index and adopt strategies to keep stress levels to a minimum.

For more information, please contact Bare Health, your local Independent Health Store on 01260 408413.

www.barehealth.co.uk

Always seek the advice of your GP or health care professional if taking prescribed medication or have an existing medical condition.

KRILL OIL and its benefits

Krill Oil 

For many years now, Fish Oils have held their place high among the list of favourites when it comes to choosing an Omega 3 Supplement. Getting an adequate intake and the right balance of Omega Oils is essential in order to maintain our healthy balance. Research has shown Omega Oils to have positive roles in maintaining the health of our cells, hormone balance, heart health, Brain function & concentration, energy levels, weight loss, healthy skin, healthy joints - the list goes, an extensive list indeed. We can certainly obtain a certain amount of Omega 3 in our diet through the consumption of oily fish, nuts & seeds, however, its not always possible to get sufficient amounts through diet alone and supplementation with a quality omega 3 supplement can often be of benefit.

And although Fish Oils remain a best seller, there's now a new Omega 3 source emerging on the market that is rapidly increasing in popularity with studies revealing that its benefits are more pronounced and wider reaching than those we know of Fish Oil. It also addresses consumers distaste with large capsule size and fishy burps whilst delivering all the positive health benefits associated with Omega-3 - Cleanmarine® Krill Oil.

Krill are a shrimp like crustacean and form the largest biomass on the planet.  They are fished in the Antarctic where the waters are pure, so do not have the PCB and toxin concerns that arise with some fish oils.  Apart from the purity krill oil has certain other advantages over fish oils

Better absorption and no fishy burps

Omega 3 from Cleanmarine® Kirll Oil has been shown to absorb better than fish oils – up to 59% better in fact.  This allows one small capsule a day to have the same or superior effect as larger or a greater quantity of fish oil capsules.  This is due to the Omega 3 in krill oil being in phospholipid form rather than the triglyceride form found in fish oil.  Phospholipids are not dependent on bile for digestion and they disperse in water. This means they are utilised by the body more effectively so allowing a smaller dose than fish oil and dissolve in the small intestine not the stomach so there is no fishy burp or reflux.

More effective than fish oil

Krill Oil has been directly compared to fish oil in a number of clinical trials and in all cases has outperformed fish oil in terms of efficacy. Cleanmarine® Krill Oil has been shown to have the same clinical benefits as fish oil for Heart Health and Brain Function but  in much smaller doses and, in addition, superior benefits for Joint Health, PMS and vision. 

Contains a powerful Anti-oxidant

Astaxanthin, a powerful anti-oxidant that gives krill their reddish colour provides a healthy anti-oxidant boost and keeps Cleanmarine® Krill Oil fresh, preserving its delicate Essential Fatty Acids.  Fish Oils do not contain astaxanthin and anti-oxidants have to be added separately later in the processing stages.

 Sustainability

Cleanmarine® Krill Oil is the first marine Omega 3 Oil in Europe to be certified by the Marine Stewardship Council as being sourced from a sustainable and well managed fishery.

Many people think of Krill as whale food and this is true for some species of whale.  However, the quantity of krill in the Antarctic far outweighs the consumption by whales and other predators.  Total biomass of krill is estimated to be 133 million tonnes, almost twice that of the human population, but the ‘Total Allowable Limit’ set by CCAMLR (the inter-governmental body that oversees marine resources in Antarctica) for the fishing of krill is just 8.6 million tonnes and the actual fished tonnage of krill is 40 times lower than this allowable level.

Zero By-catch

A large concern of many consumers of fish derived products is the unwanted by-catch of marine life and birds that are killed whilst trawlers ply their routes.  Cleanmarine^® allows independent observers on board the trawlers to monitor this and the unique eco-harvesting method used for catching krill ensures that there is zero by-catch.  

Krill Oil offers superior Joint Health benefits to Fish Oil at smaller doses!

In clinical trials just one capsule a day has been proven to help keep joints healthy.

One randomized, double blind, placebo controlled study evaluated the effect of Krill oil on symptoms of arthritis in 90 patients who received either Krill oil (one capsule daily) or placebo for 30 days. All anti-inflammatory medications were discontinued one week prior to the start of the study and for its duration.  Patients treated with Krill oil showed a highly significant reduction in pain scores, reduction in joint stiffness and functional impairment.  The researchers concluded that Krill oil is “safe and effective in reducing inflammation and arthritic symptoms within 7 to 14 days.” ⁽¹⁾  
Krill Oil was also included in a review of all trials examining the analgesic effects of omega 3 supplementation for inflammatory joint pain. The krill oil trial outperformed all of the fish oil trials by delivering the highest level of reduction of non-steroidal anti-inflammatory drugs consumption (NSAID’s are typically used to treat the condition but often with major side effects) and delivering the best results in patient assessments after 3-4 months ⁽²⁾

References
1.         Deutsch. J Am Clin Nut 2007; 26, 39-48
2.         Goldberg et al. Pain. 2007; 129, 210-223

For more information please pop in Bare Health or call us on 01260 408413 or alternatively email: mel@barehealth.co.uk

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The information in the newsletter is for information purposes only and is not intended to replace the advice of your GP or healthcare professional. Always seek the advice of your GP if taking prescribed medication.