A Healthnotes® Healthy Update
brought to you by your friends at
www.CNCAhealth.com
Phone: 800.515.5573
YOUR RESOURCE FOR BETTER HEALTH | FEBRUARY 2008
|
A Healthnotes® Healthy Update brought to you by your friends at www.CNCAhealth.com Phone: 800.515.5573 |
YOUR RESOURCE FOR BETTER HEALTH | FEBRUARY 2008 |
|
|
|
|
|
|
|
|
|
| Announcing New Premium CNCA Products: Vitamin D - 2000 IU and Whey Pure Powder | |||
FEATURE STORY IN THE NEWS CHECKLIST COOKING CORNER VITAMINS & MINERALS HERBAL REMEDIES EVERYDAY ANSWERS
- Doreen Stevens
More articles in this issue
More articles in this issue
|
Keep heart disease at bay by choosing healthy diet and lifestyle habits
About cardiovascular disease Cardiovascular disease is the number one cause of death in the United States. Many risk factors are associated with cardiovascular disease; most can be managed, but some cannot. The aging process and hereditary predisposition are risk factors that cannot be altered. Until age 50, men are at greater risk than women of developing heart disease, though once a woman enters menopause, her risk triples. Many people with cardiovascular disease have elevated or high cholesterol levels. Low HDL cholesterol (known as the “good” cholesterol) and high LDL cholesterol (known as the “bad” cholesterol) are more specifically linked to cardiovascular disease than is total cholesterol. A blood test, administered by most healthcare professionals, is used to determine cholesterol levels. Atherosclerosis (hardening of the arteries) of the vessels that supply the heart with blood is the most common cause of heart attacks. Atherosclerosis and high cholesterol usually occur together, though cholesterol levels can change quickly and atherosclerosis generally takes decades to develop. The link between high triglyceride levels and heart disease is not as well established as the link between high cholesterol and heart disease. According to some studies, a high triglyceride level is an independent risk factor for heart disease in some people. High homocysteine levels have been identified as an independent risk factor for heart disease. Homocysteine can be measured by a blood test that must be ordered by a healthcare professional. Vitamin B6, folic acid, and vitamin B12 all play a role in converting homocysteine to other substances within the body. By so doing, they consistently lower homocysteine levels in research trials, a finding that is now well accepted. Several studies have used (and some doctors recommend) 400–1,000 mcg of folic acid per day, 10–50 mg of vitamin B6 per day, and 50–300 mcg of vitamin B12 per day. Hypertension (high blood pressure) is a major risk factor for cardiovascular disease, and the risk increases as blood pressure rises. Glucose intolerance and diabetes constitute separate risk factors for heart disease. Smoking increases the risk of heart disease caused by hypertension. Both preliminary and double-blind trials have reported that supplementation with EPA and DHA, the omega-3 fatty acids found in fish oil, lower blood pressure, according to an analysis of trials. The effect was dependent on the amount of omega-3 oil used, with the best results occurring in trials using unsustainably high levels: 15 grams per day—the amount often found in 50 grams of fish oil. Although results with lower intakes were not as impressive, trials using over 3 grams per day of omega-3 (as typically found in ten 1,000 mg pills of fish oil) also reported significant reductions in blood pressure. One double-blind trial reported that DHA had greater effects on blood pressure than EPA or mixed fish oil supplements. DHA is now available as a supplement separate from EPA. To find out more about other ways that fish oil helps prevent heart disease, visit the American Heart Association's web site. Potassium supplements in the amount of at least 2,400 mg per day lower blood pressure, according to an analysis of trials. However, potassium supplements greater than 100 mg per tablet require a prescription, and the low-dose potassium supplements available without a prescription can irritate the stomach if taken in large amounts. Moreover, some people, such as those taking potassium-sparing diuretics, should not take potassium supplements. Therefore, the use of potassium supplements for lowering blood pressure should only be done under the care of a doctor. Fortunately, a diet high in fruits and vegetables will safely supply the large amounts of potassium known to be of benefit. In a double-blind study of postmenopausal women, supplementing with 10 grams of soy protein twice a day for six weeks significantly reduced diastolic blood pressure by an average of 5 mm Hg, compared with a diet not containing soy protein. In another study, men and women with mild to moderate hypertension consumed 500 ml (approximately 16 ounces) of soy milk or cow's milk twice a day for three months. After three months, the average systolic blood pressure had decreased by 18.4 mm Hg in the soy group, compared with 1.4 mm Hg in the cow's milk group. The reductions in diastolic blood pressure were 15.9 mm Hg with soy milk and 3.7 mm Hg with cow's milk. Abdominal fat, or a “beer belly,” versus fat that accumulates on the hips, is associated with increased risk of cardiovascular disease and heart attack. Overweight individuals are more likely to have additional risk factors related to heart disease, specifically hypertension, high blood sugar levels, high cholesterol, high triglycerides, and diabetes. What are the symptoms? Vitamins that may be helpful Supplementation with fish oil, rich in omega-3 fatty acids, has been associated with favorable changes in various risk factors for atherosclerosis and heart disease in some studies. A double-blind trial showed that people with atherosclerosis who took fish oil (6 grams per day for 3 months and then 3 grams a day for 21 months) had significant regression of atherosclerotic plaques and a decrease in cardiovascular events (e.g., heart attack and stroke) compared with those who did not take fish oil. In some studies, people who consumed more selenium in their diet had a lower risk of heart disease. In one double-blind report, people who had already had one heart attack were given 100 mcg of selenium per day or placebo for six months. At the end of the trial, there were four deaths from heart disease in the placebo group but none in the selenium group; however, the number of people was too small for this difference to be statistically significant. Some doctors recommend that people with atherosclerosis supplement with 100–200 mcg of selenium per day. Experimentally increasing homocysteine levels in humans has led to temporary dysfunction of the cells lining blood vessels. Researchers are concerned this dysfunction may be linked to atherosclerosis and heart disease. Vitamin C has been reported in one controlled study to reverse the dysfunction caused by increases in homocysteine. Despite the protective mechanisms attributed to vitamin C, some research has been unable to link vitamin C intake to protection against heart disease. These negative trials have mostly been conducted using people who consume 90 mg of vitamin C per day or more—a level beyond which further protection of LDL may not occur. Studies of people who eat foods containing lower amounts of vitamin C have been able to show a link between dietary vitamin C and protection from heart disease. Therefore, leading vitamin C researchers have begun to suggest that vitamin C may be important in preventing heart disease, but only up to 100–200 mg of intake per day. Vitamin E is an antioxidant that protects LDL from oxidative damage and has been linked to prevention of heart disease in double-blind research. Many doctors recommend 400–800 IU of vitamin E per day to lower the risk of atherosclerosis and heart attacks. However, some leading researchers suggest taking only 100–200 IU per day, as studies that have explored the long-term effects of different supplemental levels suggest no further benefit beyond that amount, and research reporting positive effects with 400–800 IU per day have not investigated the effects of lower intakes. In a double-blind trial, people with high cholesterol who took 136 IU of natural vitamin E per day for three years had 10% less progression of atherosclerosis compared with those taking placebo. While several trials have consistently shown that vitamins B6 and B12, and folic acid lower homocysteine, the amounts used vary from study to study. Many doctors recommend 50 mg of vitamin B6, 100–300 mcg of vitamin B12, and 500–800 mcg of folic acid. Even researchers finding only inconsistent links between homocysteine and heart disease have acknowledged that a B vitamin might offer protection against heart disease independent of the homocysteine-lowering effect. In one trial, people with normal homocysteine levels had demonstrable reversal of atherosclerosis when supplementing B vitamins (2.5 mg folic acid, 25 mg vitamin B6, and 250 mcg of vitamin B12 per day). Herbs that may be helpful Garlic has also been shown to prevent excessive platelet adhesion (stickiness) in humans. Allicin, often considered the main active component of garlic, is not alone in this action. The constituent known as ajoene has also shown beneficial effects on platelets. Aged garlic extract, but not raw garlic, has been shown, to prevent oxidation of LDL cholesterol in humans, an event believed to be a significant factor in the development of atherosclerosis. Since oxidation of LDL cholesterol is thought to be important in causing or accelerating atherosclerosis, and green tea protects against oxidation, this herb may have a role in preventing atherosclerosis. However, while some studies show that green tea is an antioxidant in humans, others have not been able to confirm that it protects LDL cholesterol from damage. Much of the research documenting the health benefits of green tea is based on the amount of green tea typically drunk in Asian countries—about three cups per day (providing 240–320 mg of polyphenols). Lifestyle changes that may be helpful Both smoking and exposure to secondhand smoke increase cardiovascular disease risk. Support is readily available to help you stop smoking and stay smoke-free for life. According to research or other evidence, the following self-care steps may be helpful:
Smoking cessation often leads to weight gain, which can dissuade smokers from trying to quit or cause them to resume smoking. Increasing physical activity after quitting smoking can minimize weight gain, and a controlled trial found that adding exercise to a smoking cessation behavioral counseling program improved abstinence rates. However, other, smaller studies have not shown that exercise either alone or added to a comprehensive program helps to maintain abstinence. Adding weight control through dieting to smoking-cessation programs has resulted in either an increase in smoking relapses or no effect. Changing the diet at the same time as quitting smoking may require more discipline than most people can achieve. People who want to quit smoking cigarettes will have better success if they decide on a quit date and change their routines around typical smoking cues, such as coffee breaks, meals, boredom, and sexual activity. Absolute stopping, known as quitting “cold turkey,” is generally considered a better method than weaning off. In 2000, the United States Public Health Service published updated smoking-cessation guidelines for doctors. This report identified counseling and behavioral therapies as proven effective components of a smoking-cessation program. Effective components include providing basic information about successful quitting, identifying factors that will increase the risk of relapse, and teaching problem-solving and coping skills. Also effective is social support provided either in a healthcare setting (for example, being able to talk about the quitting process with a doctor) or by strategies that teach the quitter to build a support network among friends, family, and the community. Government-sponsored, free counseling resources in North America include Quitline [800-QUIT-NOW] and SmokeFree (www.smokefree.gov). Group or individual counseling is often a component of successful smoking cessation programs offered in schools and the workplace. People tend to smoke more often under conditions of stress. Those who achieve long-term success in quitting smoking have been shown to have more social support and less stress than people who eventually relapse. Stress-reduction techniques that have been shown in controlled trials to be effective for assisting smoking cessation include self-massage, guided relaxation imagery, and exercise. Heart Health Supplements from CNCA Save 10-20% on our Monthly Special CNCA Home Page * Customers that recommend CNCA products = 99.6% Copyright © 2006-2008 Healthnotes, Inc. All rights reserved. Republication or redistribution of the Healthnotes® content is expressly prohibited without the prior written consent of Healthnotes, Inc. Healthnotes Newsletter is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Healthnotes, Inc. shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. HEALTHNOTES is a registered trademark of Healthnotes, Inc. The statements above have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease or condition, including cancer. |
||
Safe shopping guarantee
A heart-to-heart on cardiovascular disease: Make simple changes to help you beat the odds against heart disease, a leading cause of death. According to research or other evidence, the following self-care steps may be helpful:
Forward This Newsletter