Not all fats are bad. Omega 3 are essential fatty acids, which are often lacking in the Western diet. These are polyunsaturated fatty acids found predominantly in oily fish. Vegetarian sources of omega 3 include walnuts, flaxseeds and a variety of other seeds. Scientific research suggests an important role for Omega 3 in the prevention of heart disease and protecting the cardiovascular system, and therefore they should be a key ingredient in a heart health supplement().
Omega 3 fatty acids can help slow down the production of thromboxane A2 and inflammatory cytokines which means that there is a reduced tendency of the blood to clot. Blockage of the heart valve with a blood clot can cause heart attacks. Research has shown that those who eat greater amounts of Omega 3-rich foods have a lower risk of heart attack() compared to those consuming less. Amongst the inhabitants of Okinawa in Japan, the high consumption of Omega 3 fatty acid due to a love of oily fish is considered a major reason why they extremely good heart health and one of the longest life expectancies in the world.
Antioxidants
The body also needs antioxidants to prevent heart disease and improve circulation. Antioxidants reduce the damage effects of free radicals on the cells. Free radicals are formed naturally during metabolism and other physiological processes. Antioxidants are very useful in fighting and preventing cancer, heart disease, and Alzheimer's. Some of the most common antioxidants are Lycopene, Vitamin C and Vitamin E. Such nutrients are also important components to include in a heart health supplement.
Lycopene, found in tomatoes and red fruits, is a bright red carotenoid pigment. It is also the most common carotenoid in the human body. Tomatoes are an excellent source, because the processing of tomatoes increases the concentration of lycopene. Along with tomatoes, it can be found in watermelon, pink grapefruit, papaya and rosehip.
The daily recommended intake of Vitamin C is 40mg to 90 mg. Vitamin C is found in a wide variety of vegetables and fruits. The daily recommended intake of Vitamin E is 6 mg to 19 mg. Soybean, broccoli, almonds, and peanuts are all excellent sources. A person eating a balanced diet would get enough of both the vitamins. Smokers, pregnant women and those under stress may require increased amounts of these vitamins.
Grape Seed Extract
Grape seed extracts could help prevent heart disease and improve circulation. It is rich in flavonoids, which are phytochemicals with antioxidant properties. These may help improve blood circulation and strengthen blood vessels, benefiting people with heart disease and cancer. One study demonstrated that people using grapeseed extract showed a 14% increase in HDL (good cholesterol) a 15% reduction in triglycerides in a one month peroid[1].
Calcium
Calcium is an important mineral in heart health as it regulates muscle contraction and nerve conduction. It works effectively with magnesium and requires sufficient Vitamin D for absorption. Ionized calcium is an important minerals in maintaining heart function. It supports the relaxation phase of the heart as it stimulates muscle contraction. Calcium deficiency, especially in the elderly, has been linked to arteriosclerosis and hypertension, which could lead to heart disease. Calcium is found in dairy products, dark leafy vegetables, soybeans, fish with soft bones and more. The recommended intakes for calcium are 1,000-1,300 mg daily for men and women over 19 years
Folic Acid
Research suggests that folic acid may have a key role in reducing the risk of stroke, thrombosis and heart disease especially amongst the elderly. Dietary sources include green leafy veg, organ meat, fortified breakfast cereal, beans and peas. Sometimes it is difficult to meet requirements via diet alone, and therefore folic acid is important to include in a heart health supplement
References
1. Vigna GB, Metabolism. 2003 Oct;52(10):1250-7
The skeleton is what holds the body up. Our bones are vitally important to the proper and useful functioning of our bodies. When our bones are harmed, things get dicey. Especially as we age, it is important to keep our bones healthy in order to avoid osteoporosis, or ?brittle bones.? When the bones are brittle, then they are more prone to breaking. In the older population, this means that a fall can seriously damage a bone. Hip fractures and other such breakages are common from falls that just a few years ago would have hardly raised a bruise. But in order for one to have healthy bones as one ages, it is important to lay a solid foundation while young.
In order teach kids the importance of taking good care of themselves, a good example must be set, and they should be encouraged to enjoy the foods and activities that will help them keep their bones strong. Starting out with good habits at a young age makes it easier to continue the good habits at an older age. And starting out young will ensure that one has a healthy foundation to build upon. This is especially important when it comes to building healthy bones.
One of the things that is most detrimental to healthy bones is soda. If, instead of drinking healthier things, one drinks soda, then that lowers the amount of nutrients one is taking in. Sugary sports drinks are not much better. Three servings of dairy, or a dairy equivalent for the lactose intolerant and the vegan, are good ways to get necessary nutrients. Teaching children to enjoy drinking things like milk, water, and natural fruit juice will help them develop healthier habits and make healthier choices. If you have children, and you show them by example the importance of eating and drinking healthier, they will see that it is something worthwhile. And you will be all the healthier for it as well!
But developing strong, healthy bones, and then keeping them that way as you get older, is not just about what you eat. Exercise is an important part of the healthy bones equation. It does not have to be all out high impact exercises everyday, but it should be something that gets you moving and active. Using your body will keep it in use, and help the bones maintain their ability to hold your body. If you go outside for your exercise, you can receive added benefits. Not only is the fresh air invigorating, but also the exposure to the sun can help you create Vitamin D. Even when you are wearing sunscreen. 15 minutes a day in the sun is enough for you to get the Vitamin D you need to help your bones better absorb the nutrients that keep them strong.
While keeping your bones healthy can begin at any age and do some good, it is best to start living healthy at a younger age. Then you will have the strength in your bones to enjoy life as you progress through it.
Both Mitamins Team & Charles Kassotis are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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