Nutritional Supplementation for Reducing Cardiovascular Disease

Cardiovascular disease is America's number one killer, taking the lives of 37% of the people who die each year. 71.3 million Americans have some form of cardiovascular disease, including heart disease, stroke, high blood pressure, congestive heart failure, congenital cardiovascular defects, hardening of the arteries, and other diseases of the circulatory system. Cardiovascular disease cost Americans $403.1 billion in 2006 for medical costs and disability. Keeping blood pressure and cholesterol within healthy limits, and not smoking, are the three most important and controllable factors in preventing or stopping the progression of cardiovascular disease. Fortunately, there are many natural methods for maintaining a healthy blood pressure and keeping cholesterol levels optimal. (Remember to consult with a qualified health care professional before starting any supplementation program. Just because they are natural, that does not mean that all supplements are safe for each individual case.)

Sodium RestrictionApproximately 40-50% of people with high blood pressure are sensitive to sodium intake. Reducing sodium intake is an important first step in reducing blood pressure. This requires restriction in adding salt to foods, as well as avoiding processed foods. Processed foods include canned vegetables, prepared foods, pickles, salted snacks, and foods containing MSG.

CalciumStudies have revealed that calcium supplementation of 1000-1500 mg per day lowers blood pressure. Calcium aids the kidneys in excreting sodium, and, along with magnesium (see below), helps to relax the smooth muscle lining of some blood vessels, which lowers diastolic blood pressure (the bottom number).

Magnesium600 mg per day of magnesium has been shown to decrease blood pressure. Magnesium helps the heart produce energy and beat regularly. Magnesium is found in almonds, lima beans, peanuts, seafood, and spinach, but many people do not get enough magnesium from their diets alone.

Omega-3 Fatty Acids (also known as EPA/DHA, fish oil, or flaxseed oil) There are a multitude of studies that show that omega-3 supplementation is effective in reducing blood pressure. You need approximately 1000 mg twice per day to achieve this effect. Omega-3 fatty acids reduce inflammation, which compromises blood vessels.

This supplement also reduces clots and helps the heart beat regularly.

GarlicA garlic supplement with 4000 mcg of allicin, or between a half and a whole clove of garlic, daily, will lower blood pressure by about 20-30 mm Hg systolic (top number) and 10-20 mm Hg diastolic. It also reduces plaque in the arteries in people with atherosclerosis (hardening of the arteries.) Garlic has been shown to improve the ratio of HDL (good cholesterol) to LDL (bad cholesterol).

Coenzyme Q10Coenzyme Q10 (CoQ10) supplementation of 60 mg twice per day has consistently shown to lower blood pressure. It requires four to twelve weeks to take a noticeable effect. CoQ10 works by helping heart cells create energy, and is especially effective in people with heart failure. It also allows blood vessels to relax and widen, especially in the heart. In food, it is found in beef, broccoli, chicken, eggs, fish, nuts, spinach, vegetable oil, and wheat germ.

Phytonutrient Fruit and Vegetable SupplementationA recent study has shown that subjects taking a green phytonutrient-rich fruit and vegetable powder for 90 days decreased systolic blood pressure by 12.4 mm Hg and diastolic blood pressure by 7.1 mm Hg when compared to a control group. The powder consisted of micro algae, barley grass juice powder, multiple fruit and vegetable powders, lecithin, acerola cherry, fermented cabbage, milk thistle, plant enzymes, quinoa sprout, lemon peel, oat beta-glucan, soluble rice bran, green and white tea extracts, resveratrol, lutein, zeaxanthin, lycopene, cinnamon, raspberry, is quercitin-rutin, and aloe vera. The study showed that the benefit of phytonutrients is much stronger when the nutrition of multiple fruits and vegetables are taken together, rather than consumed as isolated nutrients.

Resveratrol, a compound found in high amounts in the phytonutrient powder, and also commonly found in red wine and grape juice, improves blood flow within the brain, which decreases the chances of stroke. It also helps fight obesity and type2 diabetes, two risk factors for cardiovascular disease, and hardens damaged heart tissue.

Vitamin C, which was also found in high amounts in the powder, helps increase blood vessel flexibility and reduces LDL oxidation. Nutritionally, it is found in citrus fruit, broccoli, cauliflower, Brussels sprouts, cabbage, potatoes, spinach, strawberries, tomatoes, and tomato juice.

The potassium in the powder helps control blood pressure by regulating water balance. It is also required for proper electrical impulse transmission within the heart. It is found in beans, milk, vegetables, and most fruits.

Folic acid was also high in the powder. It is found in beans, citrus juice, peas, and green leafy vegetables. It reduces homocysteine, thereby decreasing the risk of heart disease.

GuggulThis supplement is found in gum taken from the myrrh tree. It has been shown to simultaneously decrease LDL levels while raising HDL levels.

HawthornThis botanical opens blood vessels, reduces blood pressure, and improves oxygen usage in the heart. Its usage in heart-related conditions dates back to Greco-Roman times.

Reishi MushroomThis Chinese mushroom is now commercially grown in northern Asia and North American. It has been shown to decrease blood pressure and LDL levels, and also helps prevent blood clots.

ArginineArginine is an amino acid is found in chocolate, dairy, fish, meat and nuts. It counteracts blood vessel constriction. High levels of arginine are inversely proportional to levels of C-reactive protein (CRP), a telltale marker of inflammation.

NiacinNiacin, or nicotinic acid, one of the water-soluble B vitamins, improves all cholesterol levels when given in doses well above the recommended daily allowance. It is inexpensive and widely accessible without a prescription but must not be used for cholesterol lowering without the monitoring of a physician because of the potential side effects. The most common side effect is flushing or hot flashes, which are the result of the widening of blood vessels. Most people develop a tolerance to flushing, and it can be decreased by taking it during or after meals, or by taking a slow-release form. People on nicotinic acid are usually started on low daily doses and gradually increased to an average daily dose of 1.5 to 3 grams per day. ConclusionThere is a plethora of research that supports the use of supplementation and natural interventions in controlling the risk of cardiovascular disease. In some cases, they can reduce the need for medication, which helps reduce the chances of side effects from these drugs. In other cases, natural interventions, along with dietary changes and exercise, are all that are needed to control blood pressure.

References:

"Definition of Cholesterol Lowering With Niacin." Medicine Net. Found online at http://www.medterms.com/script/main/art.asp?articlekey=9489. 30 May 2007.

Heart Facts 2006: All Americans. American Heart Association: 2006.

"Heart Smart Nutrients." Energy Times Feb. 2005: 25-27.

Maher, John, DC, DCCN, FAAIM. "The Logan Study: Hypertension and Phytonutrient-Rich Fruit and Vegetable Supplementation." Dynamic Chiropractic 7 May 2007: 22-24.

"Pressure Relief Remedies." Energy Times Feb. 2007: 25-27.

Stillwell, William J, DC. "Reducing High Blood Pressure: Natural Choices." Clinic News Update 2003: 1-3.

Glycemic Index, What Is It

The glycemic index is a measurement of how much blood glucose increases after eating a specific food. Glycemic Index is a measure of the rate at which carbohydrates are digested. Evidence from prospective studies shows that low GI diets are associated with reduced diabetes risk, especially type 2 diabetes, cardiovascular disease risk, cancer risk, and metabolic syndrome. For this reason, GI diets are more likely to be seen as acceptable by doctors, nutritionists and dieticians. This is because low GI diets are more closely aligned to the healthy eating guidelines promoted by most Western governments than low carbohydrate diets. The foods which are restricted on low GI diets are those which cause your blood sugar and insulin levels to rise fast and high. GI diets are based on the principle of balancing blood sugar

Highly processed, rapidly digested carbohydrates that are high on the glycemic index such as mashed potatoes or cookies cause fluctuations in blood sugar and insulin levels that contribute to hunger and prevent the breakdown of fat. Whereas foods with a low GI value slowly release sugar into the blood, providing you with a steady supply of energy, leaving you feeling satisfied longer so that you are less likely to snack.

Low-GI diets are based around fibre-rich foods and include lots of fruit and vegetables and generous helpings of beans and pulses, wholegrain bread and brown rice which the body digests slowly. Low GI diets are claimed to be healthier, more satisfying and beneficial in managing blood sugar levels and provide a sustained source of energy for the body. Moderate GI diets are full of slow release foods that keep you feeling full for longer. Even though low GI diets are not called low carbohydrate diets, they are "lower" carbohydrate diets than most other diets. and higher in protein content.

Foods vary in the GI based on origin and processing. Foods containing high amounts of carbohydrate include flour and sugar, potatoes, rice, corn and other grains and the many foods made with them.

Foods with a high glycemic index convert rapidly into glucose, are more quickly digested and provide fast release energy which can be particularly useful after exercise when you need a quick boost.

Foods with a low glycemic index are low in sugar, or release sugar slowly in a more controlled way, which avoids peaks and troughs in blood sugar levels. Foods with low GI values are among the most filling of all foods and delay hunger pangs for longer. fruit such as apples and oranges, pasta, beans and lentils and porridge are examples of food with a low glycemic index

There is evidence that low GI diets are able to reduce abdominal fat specifically. Without any drastic change in regular dietary habits and using the theory behind glycemic index can help keep hunger at bay whilst watching the calories.

Low GI diets are becoming increasingly popular and there is an ever-growing number of books on the subject.

Understanding Normal Cholesterol Level

With nearly a half-million deaths in America alone in the year 2004 attributed to coronary heart disease, it is little wonder warding off this condition is a priority for many. Unfortunately, this particular disease is considered a silent killer. With very few symptoms prior to major problems arising, heart disease is the leading cause of death in America. Having a normal cholesterol level, however, can be the key to avoiding this disease.

The two primary clues to the development of heart disease are blood pressure level and cholesterol level. Both can be controlled. Having a normal cholesterol level is vital to helping to slow or prevent serious hardening or blocking of the arteries. If this process is not prevented, it can lead to heart attack and even stroke.

But, what is normal cholesterol level and how does one attain it?

Cholesterol is measured in a few different ways. A test might take into account all forms of cholesterol or fat within the bloodstream of a subject, or it might break them out with individual readings for each type cholesterol.

To understand what normal cholesterol level is, it is important to be aware of the main types of it in the body.

The first kind of sticky, waxy fat is known as LDL cholesterol, or low-density lipoprotein. This is also known as "bad" cholesterol. It earns the reputation of being bad because it has the ability to clog the arteries. If a normal cholesterol level isn't present with this kind of fat, problems could very well be around the corner.

Since there's a bad cholesterol, there has to be a good one, right? Absolutely! The good version, HDL, or high-density lipoprotein, gets its reputation by helping to remove the bad stuff from the bloodstream. HDL takes LDL to the liver where the body can eliminate it. When levels of HDL are too low, there is a reason for concern or at least a need to remedy it.

Another form of fat or cholesterol checked during a typical test are triglycerides. This is the type of cholesterol the body tends to make all in its own. While this is needed for normal biological functioning, if it is too high, it's a problem.

If a doctor orders blood tests to check levels of cholesterol, he or she will either be looking at combined results or readings for each individual type. While actual desirable levels might vary depending on age, there are some standards for normal cholesterol level.

If a combined test is taken, for example, the normal range is 200 mg/dL or under. If the number is too high, measures to correct that might be suggested.

When the actual types of cholesterol are broken out by a test, the numbers for normal will also need to be looked at separately. Good cholesterol levels should be at 6- mg/dL or above in most cases. LDL needs to read at 100 mg/dL or less to be considered normal. The triglyceride level typically is desirable at 150 mg/dL or less.

Understanding normal cholesterol level and how to attain it can help stave off heart disease and other complication. While bringing cholesterol into check isn't a guarantee, it does greatly decrease the risk for developing major problems down the road.

Time To Warm Up

We all need to take note on our daily and thus weekly exercise program. The first step to a successful program is to decide and commit to doing the exercise. Everyone is challenged emotionally and all of us have good reasons not to exercise. When's the last time you talked yourself out of doing something good for you? Happens all the time, because we are in constant conflict with daily tasks or events in our lives. Designing your program with your physician or by doing research on effective training programs is a good first step. We always recommend a discussion with your medical professional to review your needs and capabilities.

No one is immune from the body breaking down if it is not well tuned and in order to perform we need to stretch and warm up properly. Watch our athletes before they take the court or field. What do you see? These are highly managed individuals who spend countless hours working out and honing their skills yet every day before they go to work (so-to-speak) we see them exercising via routines designed for their individual needs. Great examples for all of us and it doesn't require joining a team. We can stretch and warm up anywhere and at anytime. We just have to agree to do it and execute the warm up program. The first step we should all take into consideration is to begin slowly by stretching our calves, hamstrings and overall joints. Take your time and provide individual movements to each muscle area and warm them up with repeated repetitions. Switch back and forth between each muscle group as you stretch and within 20 minutes you will be ready to take on your exercise fitness program. If you haven't exercised in months or even years its important to set your goals conservatively and to warm up an extra 10 minutes or 30 minutes each day. By warming up properly you will benefit from a more efficient exercise program and your flexibility will improve gradually over time. Often we do not consider flexibility but it's a vital indicator to your doctor as to whether or not you are exercising properly so take the time and stretch out.

Warming up your muscle groups will provide a more relaxed and less stressful exercise fitness routine. Your body will be capable of responding better to muscle requests to walk, step up, run or turn as an example. It may sound simple and it may sound unnecessary but improper warm up even with highly toned athletes leads to muscle tears and possible career ending injuries. No different for the weekend warriors either. So take note of your body, drink plenty of fluids. Investigate and research a good nutritional supplement such as Mona Vie International's acai berry juice. MonaVie has developed an excellent product that allows our bodies to repair internally by delivering a solid and balanced all natural fruit juice drink. So take this away from this article. Write down your warm up plan and commit to execute it every day. We can no longer exercise 20 minutes a day 3 times per week. It isn't working for the population. We must exercise and thus use warm up techniques every day. Strive to spend 30 minutes in the morning and then a healthy long walk after dinner. Warm up to a 10,000 step walk broken down into two 30 minute events and you will achieve your ultimate body the right way!

Overview of Fiber

Fiber is found in fruits, vegetables and grains. Its benefits include lower blood pressure, reduced cholesterol and a feeling of satiety. Fiber is a carbohydrate that can't be digested by the human body. We lack an the enzyme required to use fiber as energy.

There are two types of fiber: soluble and insoluble. They each have unique functions that help improve your overall health.

Soluble fiber is responsible for reducing cholesterol and lowering blood pressure. In the intestine it binds to bile; a chemical that is made out of cholesterol and involved in the digestion of fats. It is then excreted from the body. Since the body needs this chemical, once it is excreted it makes more and reduces the level of cholesterol in the blood. This can also have a positive effect on blood pressure.

Source of soluble fiber are: legumes, root vegetables, fruits (specifically prunes, berries and plums), vegetables (specifically broccoli and carrots), oats, rye, barley and psyllium seed husk.

Insoluble fiber softens stool and increases its bulk. Sources of insoluble fiber are nuts, seeds, vegetables (particularly green beans, cauliflower, celery and zucchini), the skins of some fruits, bran and whole grain foods.

When you're looking for foods that are high in fiber, stay away from items that are processed. Processing strips out the part of the food that is high in fiber so that it looks good and tastes better.

Eat breads that are made out of 100% whole wheat flours. Check the ingredients to make sure that this type of flour is listed first. Eat fresh fruits and vegetables without peeling them. In many cases, a large portion of the fiber is found in the peel. Aim for around 25 grams of fiber per day.

When increasing your intake of fiber, do it slowly over a period of weeks. Doing it too quickly can lead to gastrointestinal discomfort (which isn't very fun). There are also plenty of fiber supplements on the market that can help you increase your intake. Its always best to get your nutrients from the natural sources but if you can't then supplements may be for you.

Fiber is a very important part of our diets. It has some very beneficial health effects and shouldn't be neglected.

Guide to Fiber

Secrets to a Flat Stomach

The secrets to a flat stomach are one of those commonly asked questions that everyone wants to know the answer to. The truth is that because of this there are a great number of so called "solutions" on the market all wanting you to spend your hard earned cash on their program. In fact you may have tried many of them.

Having spent hundreds, if not thousands of dollars on supplements, guides, and equipment in the hope of achieving a flat stomach I know first hand that the majority of them are junk and offer very little practical advice that can be turned into results.

The fastest way to a flat stomach is to abide by proper tried-and-tested methods, rather than to jump onto the next product that is too good to be true. Whenever you see a product that promises to "achieve a flat stomach in 3 days", remember to think how this is at all possible...the answer is, it's not!

The secrets to a flat stomach mean exercise that is not only focused on the abdominals, but also on maximizing your metabolic and hormonal response to the workout regime. You may be a little surprised at this as I'm sure the majority of advice you've been given before has been to do sit-ups everyday. If it were simply a case of doing sit-ups there wouldn't be so many people searching for answers to achieve a flat stomach, but the truth is that there is more to it than this.

Don't get me wrong, abdominal exercises are good for achieving a flat stomach, but there are many people that will solely do exercises directly to the abs and nothing else. This isn't the best way to achieve a flat stomach and a six pack if you want to progress further.

You can actually achieve much better results by NOT concentrating on abs exercises as they do not burn the fat away from the stomach. You should have a full body training routine that when put into action can dramatically improve your fitness, not only for your abdominal muscles but other areas of your body also.

Try This Healthy Eating Diet Plan

How many times have you decided the time had come to loose a few pounds but everything you tried left you frustrated and feeling deprived. Have you ever considered a healthy eating diet plan?

If you aren't familiar with a health eating diet plan you might be surprised at just how simple the concept is and you'll be wondering why more aren't using it to lose those extra pounds.

The healthy eating diet plan starts by recognizing that weight will only be lost when the number of calories burned exceeds the number of calories eaten. It also recognizes that if you drop your calorie intake too quickly your body will go into what's called starvation mode storing fat for that rainy day.

The healthy eating diet plan goes one further stating that you can eat anything you want as long as you don't exceed your calorie count for the day and in fact you need to reduce your calorie intake by 500 calories but no more. While at the same time increasing your calorie burn by 500 calories. That means you are going to have a 1000 calorie difference which is going to be noticeable on the diet scale.

The healthy eating diet plan also looks at the type of foods you are eating. Of course although it says you can eat anything you want it expect that you will not fill your diet with foods high in saturated fats but rather will mix your meals up with plenty of fresh fruits and vegetables but it gives you the flexibility to mix it up how you like it without being restricted to certain foods.

So what would a healthy eating diet plan look like? Well it might look something like this:

Breakfast

• 1 cup Cheerios


• 1/2 cup fresh or frozen berries


• 1 cup fat-free or low-fat milk


• 1/2 whole-grain English muffin, toasted, topped with 1 teaspoon light margarine


• Coffee if desired

Mid-morning snack


• 4 pieces dried apricot


• 1 cup tea with lemon

Lunch


• Sandwich: one 6-inch whole-wheat pita, spread with 1 tablespoon light mayonnaise and stuffed with 2 ounces deli-style roast beef, 1-ounce slice of reduced-fat Cheddar cheese, 3 tomato slices and lettuce


• 4 baby carrots


• 1 banana,

Afternoon snack


• 5 ounces fat-free yogurt


• 3 vanilla wafers

Dinner


• 3 ounces grilled or broiled salmon brushed with 1/2 teaspoon dried dill weed before cooking


• 2/3 cup brown rice


• 3/4 cup sliced asparagus spears steamed


• Salad: 1 1/2 cups baby spinach leaves topped with 1 tangerine, peeled and sectioned; 1 tablespoon chopped almonds; drizzled with 1 tablespoon sesame seed vinaigrette salad dressing


• Water or other no-cal beverage

Of course this is just an example of a healthy eating diet plan for a day. There are so many options that you will never be bored and remember you can eat which ever foods you want as long as you don't exceed your daily calorie intake. So if you love fish eat as much as you want or perhaps you hate asparagus but love baby carrots then don't eat asparagus but do eat all the baby carrots you want.

So what will your healthy eating diet plan look like?