Nutrition. Vitamins. You.
Mitral Valve Prolapse Dr. Claire Arcidiacono, ND Our next topic is one that will draw heavily upon the anatomy blog that I wrote a while ago. This topic is mitral valve prolapse (MVP). Do you recall how the heart was divided into left and …
ALLIE’S WEIGHT LOSS TIPS AND TRICKS By: Allie Might, FMC, INHC, ATT As we get into January, the hot topic always seems to be weight loss, as it’s probably one of the moth popular resolutions made…and also one that always seems to be one …
Omega 3s and the Heart!
Dr. Claire Arcidiacono, ND
Omega 3s are something that everyone has heard of. In fact many nutritionists including myself consider them to be essential to a healthy daily vitamin regimen. But many people I talk to ask a few simple questions and the first is usually why they are so important to our health? What are they and where do they come from? And just how do they help keep the heart healthy? Before I start to answer these questions I want to remind everyone that omega 3s are much more than just a heart supplement. In fact in our series on joints omega 3s were a frequent recommendation.
Let’s start with the simple question of why omegas 3s are so important. Well to start off they are very versatile in what they can be used to help with. Then there is the simple fact that the standard American diet is typically very low in omegas 3s. In fact studies have found that over 2/3s of US adults and 95% of US children do not consume enough omega 3s to meet their nutritional needs based on US dietary guidelines. (1) What this means is that most people are not getting enough omega 3s in their diet and can benefit from a supplement. But just what are omega 3s? They are a type of fat consisting of ALA, DHA and EPA. These fats are considered to be essential in our diet because they are essential for certain functions in our body and are important to keep us healthy yet they can’t be made by the body itself. In other words they can only be obtained by getting them in our diet. (2) Omega 3s are typically found in fish and other seafood. They are also found in nuts and seeds. Lastly certain fortified foods contain omega 3s. (3) Fish Oil, Krill Oil Advanced and Flax Seed are all supplements that contain omega 3s.
Everyone knows that omega 3s are good for our cholesterol. According to the Mayo clinic there is strong evidence that omega 3s reduce triglyceride levels in the blood. Additionally according to the Mayo clinic omega 3s can improve HDL or the good cholesterol. (4) Studies have found that omega 3s can help to lower triglycerides by between 25-34%. (5) Even for people with very high triglycerides studies have found that omega 3s can help to lower them. (6) Overall studies have concluded that omega 3s are helpful for triglycerides. (7) Due to the fact studies have found that omega 3s are helpful for both HDL and triglycerides I personally always recommend them for helping with cholesterol concerns.
In addition to helping with cholesterol studies have found that omega 3s can help to reduce the risk of blood clots. This appears to be due to the fact that omega 3s can affect platelet activity causing them to be less reactive. (8) This is important because blood clots can have series consequences. Omega 3s such as fish oil have also been found to be helpful when dealing with arrhythmias. According to Harvard those with a higher than average omega 3 level in their blood were approximately 30% less likely than those with low levels to develop AFib. (9)
Omega 3s have also been found in studies to help with blood pressure. According to the Mayo clinic omega 3s are very helpful for those with moderate to severe high blood pressure. (10) According to a study by the Cleveland heart lab omega 3s were able to help those with hypertension to either lower their medication or in some cases even avoid having to take medication at all. (11)
Omega 3s have also been found in studies to help patients with coronary heart disease. Other studies have found that omega 3s have a beneficial effect on the risks of having cardiovascular death, heart attack and even coronary artery disease. (12)
Overall in my clinical experience I find that omega 3s are an amazing supplement to add on to any protocol for heart health. Now one concern that comes up frequently when I discuss omegas is the smell and taste. A handy tip that works for me personally is to always refrigerate your omegas and take them with food. While they don’t technically need to be kept this way I find that this way prevents any odor.
In our next blog we will be talking about Mitral Valve Prolapse or MVP!
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WEIGHT LOSS~A TASTY WAY TO HELP REACH THAT GOAL By: Allie Might, FMC, INHC, ATT As we enter a New Year, a common goal for many people is to lose weight…and their mantra is usually “New Year, New Me”. But, how can we stick …
The Confusing World of Heart Arrhythmias Dr. Claire Arcidiacono, ND Arrhythmia is a word that you may have heard of but may not know what it means. So what exactly is an arrhythmia? Basically an arrhythmia is an irregular heartbeat. In general we can …
COCOA HX: THE DELICIOUS SUPERFOOD
By: Allie Might, FMC, INHC, ATT
When it comes to enjoying something indulgent and decadent, the first thing that comes to mind for most people is CHOCOLATE. It’s comforting as it takes us back to our childhood and brings back all kinds of warm and happy memories. It can also make us feel rich and fancy as it pairs well with so many things, whether it’s in a dessert or as a drink. However, it’s also believed to be healthy and good for us too. How is this possible? Let’s explore everyone’s favorite superfood and find out.
Chocolate, or cocoa, has been around and used by many cultures for centuries. Cocoa is grown in warm climates, typically close to the equator. The beans are extracted from the pods and go through a drying process before they are ready to be ground down into the more familiar form we all know and love. From here, we can nibble on the bitter nibs which have the texture of coffee beans, or can be ground to a powder to be scooped into a drink or recipe or made into the all familiar chocolate bar.
Navigating which cocoa can offer health benefits can be tricky as there are so many types of chocolate varieties available. We see unsweetened, milk, dark, extra dark, and often with the percentage of cocoa on the label….like 72% cocoa. Some may provide health benefits, while others are strictly for taste.
NIBS: These are ground, dried cocoa beans that are extremely bitter. They can be adding to smoothies are you can nobble on them, but the bitterness makes them not very tasty. They thought to be the purest form to consume and believed to be rich in antioxidants and may even have some anti-inflammatory properties.
DARK CHOCOLATE: This is chocolate that usually contains 50%-90%, sometimes even a little higher, of cocoa. This has minimal added sugar while still tasting good. According to the Cleveland Clinic, this type of cocoa can have a wide range of health benefits. It’s shown to be helpful for a healthy heart, blood pressure, protects the skin and is a good source of fiber.
MILK CHOCOLATE/CHOCOLATE MILK: This is most common in commercial bars or in the popular chocolate milk drink. While this still contains cocoa, it is also high in milk/dairy and sugar. This can aggravate those with certain health issues, such as lactose intolerance. According to a study titled “Chocolate Milk Consequences: A Pilot Study Evaluating the Consequences of Banning Chocolate Milk in School Cafeterias” from The National Library of Medicine National Center for Biotechnology Information, the high sugar content can also be a contributing factor to obesity, especially in school aged children. My Advice: avoid this type of overly processed cocoa at all costs.
COCOA HX is an easy, delicious and nutritious way to incorporate cocoa into a healthy daily diet. This supplies 4000mg of cocoa bean powder with natural sweeteners such as stevia and fruit extracts. It can easily be added to water, smoothies, recipes, plain yogurt or even almond milk for a healthy daily treat. What an indulgent way to get this centuries old superfood and get all the health benefits it offers without feeling guilty!
www.masterclass.com/articles/cacao-guide#KmmtqrcT5NyfUe47T3Hf4
www.webmd.com/diet/health-benefits-cacao-nibs
www.health.clevelandclinic.org/dark-chocolate-health-benefits
www.ncbi.nlm.nih.gov/pmc/articles/PMC8470865/
www.drweil.com/diet-nutrition/nutrition/is-chocolate-milk-a-healthy-drink/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3989166/
