Nutrition. Vitamins. You.
What are the long-term impacts of stress and how can you manage your stress in a much more efficient way? So many people deal with stress on a daily basis. It can come in different forms and be caused by a variety of things. Let’s talk about what you can be doing to help mitigate the impacts of stress.
Omega-3 fatty acids are in the news once again! This is because they are so critical to our overall existence, but especially for brain and heart health. Generally speaking, our bodies are lacking omega-3s, because of our standard American diets. Here’s why that is so damaging to our health.
Invite Health Podcast, Episode hosted by Amanda Williams, MPH.
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Let’s talk about cardiovascular health today! In this episode, I will touch on topics like cardiovascular disease, which is so common and impacts so many people throughout this country. Many people have questions about whether or not it makes sense for them to take supplements in order to support a healthy heart and, if so, which are the best choices? What else should you be doing in terms of diet and exercise in order to support overall wellness? The good news is there are some basic guidelines that I can share with you that may be beneficial.
Why are cardiovascular concerns such a problem in the U.S.?
Cardiovascular disease effects upwards of 16 million Americans. But, being that many people do not visit their doctor for regular physical examinations, that number may be even higher. Many people are probably walking around with undiagnosed heart disease and do not even know it. We know that following a Standard American Diet causes us to lack in key things like fiber. The average American gets about five to ten grams of fiber per day, when we really should be getting 30 grams at minimum per day. There is also a major lack in antioxidants when your follow a Standard American Diet. This is because Americans do not have a high intake of fruit and vegetables. This is why high blood pressure becomes such a big risk factor.
One area that does not get enough attention as it should is inflammation. It is that chronic low-grade inflammation that is occurring throughout the vascular system that is the main driving force, yet it is rarely spoken about. Generally, many people think about NSAIDs – a nonsteroidal anti-inflammatory drug – when dealing with inflammation. But one issue is that long-term, chronic use of NSAIDs can have negative effects on your liver and kidneys. When you follow a Standard American Diet that is lacking in fiber and is high in sugar, you are going to be walking around in a pro-inflammatory state. This can lead to inflammation throughout the entire body but also the cardiovascular system.
What can I do to support a healthy heart?
Supporting a healthy heart means more than making one simple change. A total change in diet would be extremely beneficial. A Mediterranean style diet is the best option, as it touts foods like seeds, nuts, fish, fruits and vegetables that give you the nutrients your body needs to perform at its best. Learn more about the Mediterranean diet by clicking here!
Exercise is extremely important! There are different ways you can start moving that will keep you active and benefit your heart. Walking for just 30 minutes a day could be extremely beneficial. You don’t have to prepare for a marathon – just prepare to move for 30 minutes a day. You could take up a dance class, or just turn up the music in your home and start moving. Changing the way you eat and how active you are everyday can make a huge difference in your overall health and wellness!
There are different supplements that could be extremely beneficial in supporting cardiovascular health. My favorite recommendations include:
Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.
If you are living in a major city or living next to a main road and smelling the exhaust from traffic, you are breathing in tiny particles of soot that are very toxic. Research says Fish Oil can help.
Krill oil has fish oils attached to Phosphatidylcholine and also contains the powerful antioxidant astaxanthin. This has many advantages and even more benefits for the brain than fish oil.
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In today’s episode, we will discuss the importance of fish in your diet, specifically krill oil in the support of heart health.
Krill Oil Supplementation
Fish oil capsules are mostly EPA/DHA, the two commonly studied omega-3 fatty acids from fish. The amount of studies on fish oil is absolutely astounding. Why do I prefer Krill oil? The two fish oils supplied in high quality Krill oil supplements– EPA/DHA – are attached to phosphadyl-choline, which is the same way they are attached to organs and tissues in your eye and in your brain. When they are attached to phosphatidylserine, you get better absorption, getting a lot more fish oils from a smaller capsule. When they are attached to phosphatidyl-choline – no fish burps, reflux-free. They are also not damaged by your stomach acids or enzymes.
The Science Behind Fish and Krill Oil
A new health claim came out in 2019 from the FDA, which connected fish oil constituents to a drop in blood pressure. Dropping your blood pressure by a few points contributes to preventing the development of heart disease, which can lead to stoke and heart attack.
Fish oils in general are good for your muscles, which includes the heart muscle. For instance, when you give older people fish oils, it helps them maintain their muscle mass for a longer time. Normally, Sarcopenia sets in, when they lose muscle.
There are two very strong meta analysis published in the second half of 2019. This is the highest level of scientific scrutiny and evidence, that collates similar studies. In these studies, researchers were observing fish oils, the heart and heart attacks. One of the meta analysis was published in the European Journal of epidemiology and they looked at the presence of cardiovascular disease throughout Europe. And they found that diets low in fish oils (omega-3 fatty acids), contributed to more than 10% of cardiovascular disease-related deaths.
A similar study by the Institute for Health Metrics and Evaluation in the United States, attributed low fish oil levels to close to 1.5 million deaths every year.
A separate major analysis which included 13 studies of 130,000 people found that those who received fish oil supplements – randomized, clinical trials – had a lower risk of a heart attack and other cardiovascular disease-related events. This meta analysis was performed by the Harvard T.H. Chan School of Public Health at Brigham and Women’s Hospital. The researchers found an association between taking fish oils every day and the reduced risk for most cardiovascular disease outcomes, including a heart attack. This is published in the Journal of the American Heart Association.
Stanford University in California is one of the leading academic research institutions on the plant – I think there are 27 different Nobel Laureates teaching here. Published in JAMA, they reviewed 19 human clinical trials from 16 countries and over 45,000 people. They found that people with the highest blood levels of fish oils had about a 25% lower risk of dying from a heart attack, compared to those with the lowest levels. This is very powerful evidence.
Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.
