How Inactivity Harms Your Health

I came across this nifty diagram showing how being inactive contributes to illness. Get moving to stay healthy! When you don't move you gain weight, especially around the middle. White blood cells from your immune system move into the fat around your organs. This ignites inflammation everywhere in your body, which leads to insulin resistance and more weight gain, and ultimately diabetes. This raises your risk for heart disease, high blood pressure and stroke. This inflammation also leads to brain issues like dementia, Parkinsons and Alzheimers. Also increased is your risk for cancer. It is worth saying again. Get moving to protect your health!

Vitamin D3 could heal and protect your heart.

A study has been published in the International Journal of Nanomedicine. It shows that Vitamin D3 -- which is made by the body naturally when skin is exposed to the sun -- can significantly restore the damage to the cardiovascular system caused by several diseases, including hypertension, diabetes and atherosclerosis. Vitamin D3 supplements are also available over-the-counter.

Generally, Vitamin D3 is associated with the bones. However, in recent years, in clinical settings people recognize that many patients who have a heart attack will have a deficiency of D3. It doesn't mean that the deficiency caused the heart attack, but it increased the risk of heart attack.  A research team used nanosensors to see why Vitamin D3 can be beneficial, especially for the function and restoration of the cardiovascular system.

The Ohio University team has developed unique methods and systems of measurements using nanosensors, which are about 1,000 times smaller in diameter than a human hair, to track the impacts of Vitamin D3 on single endothelial cells, a vital regulatory component of the cardiovascular system. A major discovery from these studies is that vitamin D3 is a powerful stimulator of nitric oxide (NO), which is a major signaling molecule in the regulation of blood flow and the prevention of the formation of clots in the cardiovasculature. Additionally, vitamin D3 significantly reduced the level of oxidative stress in the cardiovascular system.

Most importantly, these studies show that treatment with vitamin D3 can significantly restore the damage to the cardiovascular system caused by several diseases, including hypertension, atherosclerosis, and diabetes, while also reducing the risk of heart attack. These studies, performed on cells from Caucasian Americans and African Americans, yielded similar results for both ethnic groups.

There are not many, if any, known systems which can be used to restore cardiovascular endothelial cells which are already damaged, and Vitamin D3 can do it. "This is a very inexpensive solution to repair the cardiovascular system. We don't have to develop a new drug. We already have it."

These studies, performed at Ohio University, are the first to identify the molecular mechanism of vitamin D3-triggered restoration of the function of damaged endothelium in the cardiovasculature. While these studies were performed using a cellular model of hypertension, the implication of vitamin D3 on dysfunctional endothelium is much broader. The dysfunction of endothelium is a common denominator of several cardiovascular diseases, particularly those associated with ischemic events.

Therefore, the authors suggest that vitamin D3 may be of clinical importance in the restoration of dysfunctional cardiac endothelium after heart attack, capillary endothelium after brain ischemia (stroke), hypovolemia, vasculopathy, diabetes and atherosclerosis. This suggestion is strongly supported by several clinical studies which indicate that vitamin D3 at doses higher than those currently used for the treatment of bone diseases, may be highly beneficial for the treatment of the dysfunctional cardiovascular system.

Natural Approaches for Healthy Blood Pressure

 Are you on hypertension medications? If so you might want to try complimenting them with natural nutritional support. You may even with your doctor’s blessing, be able to reduce your doses. Here are some nutrients and or foods that support the effects of common classes of antihypertensive medications.

Angiotensin Converting Enzyme Inhibitors:

•       Melatonin

•       Omega-3 fats EPA/DHA

•       Pomegranate

•       Pycnogenol

•       Zinc

•       Hawthorne berry

•       Foods: egg yolk, fish (sardines, tuna), fish sauce, garlic, gelatin, kelp, wakame

Angiotensin receptor blockers:

•       GLA

•       NAC

•       Co Q 10

•       Oleic acid

•       Resveratrol

•       Potassium

•       Taurine

•       Vit C

•       B-6

•       Foods: celery, fiber, garlic, Olive oil

Beta Blockers

•       Hawthorne Berry

Calcium Channel Blockers

•       Alpha Lipoic Acid

•       Calcium

•       Magnesium

•       NAC

•       Oleic acid

•       Omega-3s EPA DHA

•       Taurine

•       B-6

•       Vit C, Vit E, Hawthorne Berry

•       Foods: celery, garlic, Olive oil

Central Alpha Agonists (reduce sympathetic NS activity)

•       CoQ10

•       GLA

•       Potassium ( restrict sodium)

•       Taurine

•       Vit C

•       B-6

•       Zinc

•       Foods: celery, fiber, garlic, protein

All of this will be much more effective if you also walk and exercise regularly. Exercise is one of the best things you can do to lower high blood pressure.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.

You’ll also want to watch your sodium intake. And focus on eating more potassium rich foods which include fresh fruits and vegetables. Limiting alcohol is important. Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, two for men. Also get a handle on stress. Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.

Get to a healthy weight. Losing weight can significantly lower high blood pressure. This effect is even greater when you exercise.

Cut out sugar and refined carbs. Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low-carb diets may help reduce your levels.

Take Co-Q-10 and Magnesium. Co-Q-10 is important for normal blood pressure. Take at least 100 mg daily. Magnesium is an important mineral that helps regulate blood pressure. Take a supplement at dinner and another at bedtime for a great nights sleep. Find magnesium in whole foods, such as legumes and whole grains.

And take EPA+DHA Omega-3s. 1000 to 1500 mg daily is the best level to ensure you have ideal blood levels.

Vitamin C delivers stunning benefits for obese individuals with hypertension and/or diabetes.

Vitamin C is certainly not something people get very excited about. We think of it as a means to avoid sniffles. And we envision a tall glass of orange juice. That's about it.

But there has been an amazing new finding involving the use of a daily supplement of 500mg of vitamin C in people at high risk for heart disease and diabetes related health complications.

In a group of obese people who had high blood pressure and/or diabetes taking a simple dose of 500mg of vitamin C for only eight weeks led to reductions, significant reductions in the inflammatory markers C Reactive Protein (51%), Interleukin 6 (36%) and in blood sugar levels (33%) and triglyceride levels (31%).

Slashing inflammation, reducing blood sugar levels and dropping triglyceride levels to this degree would be highly protective in these at risk individuals. It would be protective for anyone.

Never underestimate the power of simple things like vitamin C. My favorite is Carlson Non GMO Vitamin C Crystals. I stir a quarter of a scoop into water as I drink it throughout my day. (No sniffles here!)

Effect of vitamin C on inflammation and metabolic markers in hypertensive and/or diabetic obese adults: a randomized controlled trial. Drug Design, Development and Therapy, 2015;9:3405-3412

Red Wine and Dark Chocolate. Guilt Free Pleasures That Romance the Heart

Resveratrol which lowers blood sugar and relaxes arteries is found in red wine and also dark chocolate, making them ideal for heart holidays like Valentine's Day and year round consumption for heart health.

Red wine, and Green Tea provide catechins, which lower LDL and total cholesterol and relax blood vessels for blood pressure control. To say nothing of boosting mood!

Dark chocolate, (70 percent or higher cocoa content) is a treat you do not have to feel guilty about. When was the last time you were really excited about eating healthy? “Truffles, soufflés and even hot chocolate can be a great source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of cocoa is used.”

Other heart healthy choices?

Salmon/tuna - “Especially white, or albacore, tuna and salmon are excellent sources of omega-3 fatty acids, and canned salmon contains soft bones that give an added boost of calcium intake.”

Oatmeal - “Cooked for a breakfast porridge or used in breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate and potassium.”

Black or kidney beans – These foods provide niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.

Walnuts and almonds - “Both walnuts and almonds contain omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and polyunsaturated fats.”

Blueberries/cranberries/raspberries/strawberries - “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.” Yes! You can dip them in dark chocolate!

Salt...you don't want too much..or too little!

Most people I know think salt is always something we should get less of..but that doesn't seem to be the case. Too much? Yes we know that is a problem..but so is not getting enough according to this new study. Follow the link and have a look. It might change the way you think about salt.

Too little salt may also increase risk of heart problems, suggests study

Consumption of too much, and too little, salt may be linked to a higher risk of heart-related hospitalisations and deaths, according to a new study.

http://www.foodnavigator.com/Science-Nutrition/Too-little-salt-may-also-increase-risk-of-heart-problems-suggests-study

UCSF: Paleo Diet Brought Dramatic Health Benefits!

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Researchers from UCSF say that their research has shown people on a diet of high protein and plenty of vegetables show dramatic health improvements, including weight loss without exercising profusely and lower blood pressure. In short it's the diet of our caveman ancestors thousands of years ago who were what is termed "Hunter Gathers".

Contrast to our diet today?

We eat whatever and whenever we want, and generally speaking the food is heavily processed and high in sugar and salt.

The team selected people who were unhealthy in one way or another. They were given a specific diet of lean meat, fish, fresh fruits and vegetables. The diet includes only healthy fats, such as those in the fish and in nuts and seeds.

What happened? Everyone's blood pressure went down. In two weeks the entire group’s cholesterol and triglycerides got better.  The average drop was 30 points ... That's the kind of cholesterol result you get by taking Statins for six months.

People on the diet have experienced a regression of their diabetes as a result, to the point they are effectively cured.

Rupert Shepherd B.Sc. "Eat Like A Caveman To Lose Weight." Medical News Today. MediLexicon, Intl., 13 Nov. 2011

Kiwis are heart smart!

Individuals from southern China can be proud of their native fruit once again, as new research shows the furry fruit lowering blood pressure.

Kiwis may be one of the smaller fruits, but they are stacked with nutritional contents in their juicy green flesh; including Lutein, a powerful antioxidant which is thought to be one of the active components in the fruit that reduces blood pressure. They have a good vitamin C content as well, which is known to promote elasticity of blood vessels.

Researchers who were led by Mette Svendsen of Oslo University Hospital in Norway point to lutein as having benefits, but cardiologists were quick to say that there is no magic bullet or compound that is going to take care of a person's heart health, it's more a question of a healthy lifestyle with a good diet and exercise. Kiwis though, can happily make up one of the recommended five a day servings of fruit and vegetables that have shown to improve health in the long run.

The study, funded by the Oslo University Hospital, included 50 men and 68 women with an average age of 55 who were randomly assigned to eat three kiwis or one apple a day for eight weeks. Participants had blood pressure levels in the mildly elevated range of 128/85 when the study began. A blood pressure reading that is less than 120/80 is considered ideal. They changed nothing in their diet other than adding the fruit. Researchers measured blood pressure via 24-hour ambulatory monitoring, which is thought to be more precise than measuring it during a single point in time.

The researchers concluded: "Three kiwi a day improved 24-hour blood pressure more than an apple a day."

Rupert Shepherd B.Sc. "Three Kiwis A Day To Keep The Cardiologist At Bay." Medical News Today. MediLexicon, Intl., 15 Nov. 2011.

Food for Thought...dark chocolate lowers blood pressure! mmmm....

The next time you crave chocolate, give in. Besides lifting your mood, the flavonols in dark chocolate may protect against high blood pressure and stroke, in part by improving the elasticity of your blood vessels.



When choosing chocolate, go as dark as your taste buds can stand. Check labels for the percentage of cacao, which is the source of all that antioxidant goodness. Dark chocolate typically ranges from 60 percent to 80 percent cacao. Note.. eat a square or two, not the whole bar.


Dark Chocolate~Orange Martini

Now I'll admit I haven't made this yet...but the weekend is upon us! And really...what's not to love about this little sip of orange-chocolate deliciousness? Remember...dark chocolate is loaded with antioxidants that protect the body. A little bit of dark chocolate (think Dove dark chocolate bar) daily gives you the antioxidant flavonoid compound epicatechin which promotes the elasticity of blood vessels and healthy circulation.

A small daily serving of dark chocolate helps support: 

•   healthy blood pressure levels

•   reduced LDL cholesterol levels

•   reduced risk of blood clots

•   increased levels of pleasurable endorphins such as phenylethylamine

•   increased levels of the good mood neurotransmitter serotonin

Dark Chocolate~Orange Martini 

(Adapted from Food Network's Chefs Recipe)

Mix 2 tablespoons each raw turbinado sugar and finely chopped dark chocolate on a plate. Use a chefs knife with a rocking motion and grind up a dark chocolate bar. Dove will do nicely...perfectly ok to nibble a bit as you go. Combine 2 ounces each chocolate liqueur and vodka, 1 ounce chilled espresso, 1 teaspoon fresh orange juice and a strip of orange zest in a cocktail shaker with ice; shake well for 10-15 seconds. Run a slice of orange around the rim of a chilled martini glass and dip it in the sugar-chocolate mixture. Strain the cocktail into the glass and garnish with an orange wedge.

I was thinking this would also be delicious if you went raspberry instead of orange...I'd use Chambord instead of the orange liquor, leave out the espresso...( Oh does that mean more vodka?) Moisten the rims with the berries for extra flavor and float a couple of fresh berries in the glass..I'll try it and report my findings...

Take your Fish Oils..Your Heart Will Thank You

This is information that has the power to save lives. The EPA and DHA benefits from the heart cannot be overstated....taking at least 1000 mg combined EPA and DHA everyday is something I have recommended since I first learned of their heart benefits. I lost my dad to sudden cardiac death...and that happens to more than half a million families every year in the US alone. I would like to see those numbers drop, every one of those people leaves behind a family who will never be the same. This issue is the reason I became a nutrition educator.


Fish is an excellent source of protein and, unlike fatty meat products, it’s not high in saturated fat. Quite the opposite..fish provide the lifesaving long chain unsaturated fats that most people aren't getting. Yes, fish is a rich source of the most important omega-3 fatty acids EPA and DHA. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of, think family history...or who already  have cardiovascular disease. 


Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. An Italian study ( GISSI) showed that in men who had already had a heart attack fish oil supplements (840 mg EPA/DHA daily) reduced sudden cardiac death rates by 45%. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, protect against inflammation and lower blood pressure (slightly).


What you need to know...


The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. 


The American Heart Association recommends that anyone who has heart disease get 1000 mg combined EPA and DHA (the Omega 3's in fish oils or fish) daily.


The American Heart Association recommends that anyone who needs to lower their triglycerides get 2000-4000 mg combined EPA and DHA daily.


Source: AHA Scientific Statement 

Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease

http://circ.ahajournals.org/cgi/content/full/106/21/2747#TBL1


GISSI Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto miocardico. Lancet.1999; 354: 447–455

NIH Funded Research Shows How Fish Oils Protect Against Cardiovascular Disease

A researcher at Michigan Technological University is contributing to the growing body of evidence suggesting that the omega-3 fatty acids ( EPA and DHA)  found in fish oil protect against cardiovascular disease.

Fish oil has been shown to improve vascular function (blood flow) by decreasing triglyceride levels and the growth rate of atherosclerotic plaques, and by reducing blood pressure, according to Jason R, Carter, chair of the Department of Exercise Science, Health and Physical Education at Michigan Tech. Carter says that the underlying mechanisms responsible for these Fish Oil benefits are not entirely clear, but reduction of sympathetic nerve activity (the flight/fight response) may be an important contributor.

Fish Oil and Neurovascular Control in Humans (2008-2011)
The major goal of this project is to examine the  effects of fish oil on blood pressure and muscle  sympathetic nerve activity in normotensive and hypertensive individuals.

http://www.newswise.com/articles/fish-oil-protects-against-cardiovascular-disease