healthyheart: August 2015

Tuesday 25 August 2015

Omega-3 Fatty Acids Protect Against Eye Diseases

If you want lasting vision, eat your fish and nuts: The omega-3 fatty acids in these foods may protect against two leading causes of human blindness, a new study in mice has found.

The results showed omega-3s help regulate blood vessel growth in our eyes. That means the fatty acids could help prevent eye diseases such as retinopathy, caused by an overgrowth of leaky blood vessels in the eyes, andage-related macular degeneration, caused by abnormal growth of blood vessels, said study researcher Dr. Lois Smith, an ophthalmologist at Children’s Hospital Boston.

The fatty acids also activated proteins that improve insulin sensitivity, Smith said. Those proteins are the same ones targeted by type 2 diabetes drugs such as Avandia, so the finding shows that fatty acids could be used to improve insulin sensitivity in people with diabetes, she said.

Although more clinical studies need to be done, it appears possible that similar to mice, patients would have improved insulin sensitivity with omega-3 fatty acids, with no increased risk of heart disease,“ Smith told MyHealthNewsDaily.

To get the same beneficial health effects as the mice in the study, humans would have to consume 2 grams a day of omega-3 compoundsdocosahexaenoic acid (DHA) and eicosapentaenoic acid (EHA), either as a supplement or in food, she said.

The study was published today (Feb. 9) in the journal Science Translational Medicine.

Aspirin and fatty acids

Researchers also found that aspirin doesn’t counteract the protective effects of omega-3 fatty acids.

This finding is especially important because aspirin is a good treatment for heart disease, and heart disease is a risk factor for macular degeneration, said Dr. Mina Chung, an associate professor of ophthalmology at the University of Rochester Medical Center in New York, who was not involved with the study.

If aspirin negated the effects of omega-3 fatty acids, patients would have to choose eye health over their heart health, Chung said.

There are few known ways to prevent retinopathy and macular degeneration, Chung said. Patients seek help only after the onset of the diseases.

"Most of the treatments for a lot of eye diseases are medicationsand surgeries and injections that are more costly,” Chung told MyHealthNewsDaily. “But when you’re looking at something that’s so common, like those two diseases, if you can do something that’s more preventive that’s dietary, that would be huge.”

A study published last month in the journal Archives of Ophthalmology reported that 6.5 percent of all Americans have age-related macular degeneration. Diabetic retinopathy is the cause of 12,000 to 24,000 cases of blindness each year, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

The impact of omega-3s

Previous research has showed that people who eat more fish and omega-3 fatty acidsare less likely to develop eye diseases than people who don’t eat fish. A 2007 study by Smith, published in the journal Nature Medicine, showed that mice fed diets rich in omega-3s had 50 percent less blood vessel growth in their eyes than mice fed diets rich in omega-6 fatty acids (which are found in meat).

The new finding is important as the world’s population ages, Chung said. Medical advances for heart disease and cancer increase our lifespan, but in tandem, age-related eye diseases are becoming more common, she said.

“People are living longer – so that’s good – but as a result, we need to work on quality of life now,” Chung said.

Smith and researchers from the National Eye Institute are now conducting a trial, called AREDS2, of omega-3 supplements in people with age-related macular degeneration, which will continue until 2013. The previous trial, AREDS1, found that people who ate a lot of fish were less likely to have age-related macular degeneration than people who didn’t eat fish.

Smith is also working with researchers in Sweden to see if omega-3 fatty acids can prevent the retinopathy that sometimes develops in premature infants.

Pass it on: Omega-3 fatty acids found in fish and nuts could protect you from eye diseases and improve insulin sensitivity.

Who Needs Omega-3s?

You’ve likely heard about the many health benefits of omega-3 fatty acids. Are you getting enough of them in your diet?

According to experts, probably not. And most people you know – your spouse, yourtoddler, and your mom – probably aren’t either.

“Pretty much everybody’s diet is deficient in omega-3s,” says David C. Leopold, MD, director of integrative medical education at the Scripps Center for Integrative Medicinein San Diego. “I think that’s why adding them back in seems to have so many health benefits. We’re just balancing out what’s normally” there.

Omega-3s are rapidly becoming an important tool in mainstream medicine. They seem to have health benefits for every age group – from before birth to old age. There’s conclusive evidence that they protect against heart diseaseand lower triglycerides. There’s also some research showing that they might help with dozens of other conditions, too.

To help you better understand the benefits – and some of the risks – of omega-3s, here’s a primer on using omega-3 fatty acids. WebMD has also surveyed the evidence of how omega-3s help four groups of people – infants, children and teens, young adults, and middle-aged to older adults.

What Are Omega-3s?

Omega-3s are essential fatty acids – we need them for our bodies to work properly. One of their most important benefits is that they seem to have an anti-inflammatory effect.

“A lot of diseases, like heart diseaseand arthritis, seem to be related to an inflammatory process,” says Leopold. “Omega-3s can tune down the body’s inflammation, and that may be how they help prevent some of these chronic diseases.”

So how do omega-3s benefit people at different ages? Here’s the rundown on the research.

Keep in mind that few of these studies are definitive, and larger studies are needed to determine therapeutic benefit. Also, some studies used food sources of omega-3s, and others used omega-3 supplements.

Always discuss the use of any medication or supplement with your doctor.

Monday 17 August 2015

How Much Omega-3 Should Children Get in a Day?

Omega-3 fatty acids are essential fats children require on a daily basis for proper development. A variety of healthy foods are rich in omega-3 fats. However, the omega-3 fatty acids known as eicosapentaenoic acid, or EPA, and docosahexaenoic acid – also referred to as DHA – which are associated with proper cognitive function and behavior in children, are not as abundant in foods. In a recent study of school-aged children, lower DHA concentrations were associated with poor reading ability, memory performance and behavior, and emotional abilities.

Total Omega-3 Requirements

According to the Institute of Medicine, children ages 1 to 3 require 700 milligrams of total omega-3s daily, and children ages 4 to 8 need about 900 milligrams. Girls ages 9 to 13 require 1,000 milligrams and boys in that age group need 1,200 milligrams of omega-3 fatty acids per day. Total omega-3 fatty acid recommendations include omega-3s from DHA, EPA and other forms – such as alpha-linolenic acid – also known as ALA. Omega-3 requirements are different from total dietary fat recommendations for kids ages 4 to 18, which are to obtain 25 to 35 percent of their calorie intake from fats.

Dietary Sources

Good sources of ALA for children include avocados, nuts, seeds, nut butters, soy products and plant-based oils, especially canola, soybean, flaxseed and walnut oils. The main sources of dietary DHA and EPA are fatty fish, such as salmon and tuna, and purified fish-oil supplements. Seaweed provides vegetarian sources of DHA, according to the University of Maryland Medical Center. According to Harvard School of Public Health, children’s bodies can make small amounts of DHA and EPA by eating foods containing ALA.

DHA/EPA Requirements

Although DHA and EPA are associated with cognition and behavior in children in numerous studies, the Institute of Medicine has not established dietary reference intakes, or DRIs, specifically for DHA or EPA in children. However, the International Society for the Study of Fatty Acids and Lipids suggests children ages 1 ½ to 15 consume 15 milligrams of combined DHA plus EPA per pound of their body weight daily.

Concerns

Although fish is an excellent source of DHA and EPA, it often contains contaminants found in oceans, lakes and rivers, which may be harmful for young children. Mercury is an example of a neurotoxin found in fish that can negatively affect a child’s cognitive development when consumed in excess. The U.S. Food and Drug Administration recommends young children limit fish intake to 12 ounces of low-mercury selections, such as salmon, light tuna, catfish and Pollock, weekly. Purified DHA supplements are generally free from harmful levels of contaminants, such as mercury, and may be appropriate for your child if your pediatrician recommends it.

Foods that boost HDL good cholesterol

HDL (high-density lipoprotein) is also known as good cholesterol for human body. Indeed, according to new study which published in The American Journal of Cardiology (October 7, 2011), proved that increasing HDL levels will lead to reduce heart attack and stroke risk. The American Council on Exercises recommends that having HDL levels above 60mg/dl is good for people while HDL levels below 40mg/dl seems to be considered as a risk factor for cardiovascular diseases.

How to raise HDL levels? Scientists suggested people can increase good cholesterol without medication by controlling weight, eating healthy diet, avoiding smoking and doing exercises. There are some kinds of food that can provide HDL for you.

Alcohol

It’s so surprised that drinking alcohol can help to increase your HDL levels. However, you must drink in moderation; if too much, it can lead to lower HDL. So, scientists suggest a suitable amount is one drink per day for woman and two drinks per day for man. If you drink about one glass of red wine per day, you will increase HDL levels by 4mg/dl.

Omega-3 fatty acid rich foods

Omega-3 fatty acid rich foods consumption may raise your HDL levels as well as lower LDL (bad cholesterol). Fatty fish like salmon, tuna, halibut and mackerel is known as the best sources of omega-3 fatty acid. The American Heart Association advised that people should eat fish at least twice per week in order to get the most benefits from omega-3 fatty acids.

Besides fish, you can also consume nuts such as almond, walnuts and cashews but you should eat them raw because cooking process can eliminate some of benefit nutrients. In addition, you may avoid salted nuts due to their high sodium contents which not good for hypertension patients.

Niacin rich foods

Niacin is another name of vitamin B₃. Many recent studies show that this vitamin plays an important role in maintaining good cholesterol in our body. Indeed, niacin hinders the livers from removing HDL from blood vessels, by doing this, niacin have ability to maintain the high plasma level of HDL. Consuming niacin can raise your HDL level by 15% to 35%. You can naturally increase niacin just by eating eggs, lean meats, poultry, dairy products and enriched breads and cereals.

Soluble fiber

Similar to omega-3 fatty acids, scientists also found that intake soluble fiber can lead to both increase HDL and decrease LDL. Nature sources of soluble fiber are oats, legumes, apples, grapefruit and oranges.

Raising your HDL levels by natural ways such as healthy eating or doing exercise can be a challenge, because you have to change your lifestyle, it is not simple as taking a pill. However, the best way to get nutrients is from whole foods because it is more easy for our body to absorb nutrients as much as possible.

Monday 10 August 2015

Know the facts about menopause and heart disease

Heart disease risk rises for everyone as they age, but, for women, symptoms can become more evident after the onset of menopause. While menopause is a natural part of aging for women, it’s important for women to consider how changes at this time in life might affect their cardiovascular and overall health.

While menopause itself is not a risk factor for cardiovascular heart disease, many complex hormonal changes take place during menopause and some of them have been linked to an increase in cardiovascular disease. For one, a decline in estrogen may be the biggest factor in increased risk for cardiovascular disease for menopausal women. Estrogen is believed to have a positive effect on arteries and keeping blood vessels pliable.

Early natural menopause (that which occurs before or around 44 years of age) has also been associated with an increase in the risk of cardiovascular disease in two large studies. Despite the link between declining estrogen levels and an increase in cardiovascular disease in women, a causal relationship has not been established.

Many women may remember their mothers taking hormones to help relieve symptoms of menopause and reduce health risks. This was a popular therapy especially during the 1960s and 1970s. Based on research, there has been a shift in the use of hormone replacement therapy. Several large, well-known studies including the Women’s Health Initiative and the HERS trial, found that estrogen replacement had no cardio-protective effect and may have been harmful in some cases. Therefore, the American Heart Association has recommended against hormone replacement therapy as a way to prevent cardiovascular disease in peri- and post-menopausal women.

Other changes more prevalent at the onset of menopause include an increase in blood pressure, increase in bad cholesterol, or LDL, and no change or even a decrease in the “good” HDL cholesterol. Triglycerides, which are specific fats in the blood, tend to increase as well.

Other factors like smoking, obesity, family history, high blood pressure and diabetes are all large contributing factors in raising cardiovascular risks in women and should be prevented as much as possible. Most cardiologists agree that a healthy lifestyle goes a long way toward preventing the onset of heart disease in women, especially after menopause.

To promote optimal health following menopause, women should consider:

Stop smoking: Smokers have twice the risk than non-smokers of cardiovascular disease, and this includes second-hand smoke.

Watch your weight: Maintaining a healthy weight has many health benefits, not just helping to reduce the risk for cardiovascular disease. A healthy weight reduces the stress on blood vessels and your heart, which lowers risk factors.

Maintain healthy eating habits: Following a diet of fresh fruits and vegetables, good fats like olive oil, lean meats and fish and moderate portions of carbohydrates and dairy has shown to reduce many health risks including cardiovascular heart disease.

Get regular exercise: Like other muscles in your body, the heart needs exercise to keep strong. Regular exercise improves blood flow and improves how the heart pumps blood to the blood vessels. Exercise also helps reduce stress, which is good for overall health, especially cardiovascular health. Ideally, you should exercise 150 minutes a week or 60 minutes a day if you are trying to lose weight.

Treat with medications if necessary: Sometimes the addition of certain medications is necessary to control risk factors for cardiovascular disease. Always check with your primary care physician, gynecologist or cardiologist and have them monitor all medications that you may be prescribed.

While menopause does increase the risk factors in post-menopausal women, it is manageable with these simple lifestyle changes.

Good habits that you start earlier in life go a long way toward reducing your risk factors as you age.

Menopause is a natural part of the aging process but it does not need to be a large contributing factor in cardiovascular disease in women. Work with both your gynecologist and cardiologist to manage both symptoms and risks for maximum heart health.

Joanne K. Mazzarelli is a Clinical Cardiologist at Cooper Heart Institute.

How can I make sure that my children are getting the calcium they need?

Q: My kids won’t drink milk, and I can’t stand drinking it myself — should I worry about the amount of calcium we’re getting?

Milk is an easy way to get calcium, but it is certainly not the only way. All dairy foods contain calcium, and many kids enjoy eating yogurt and string cheese. Broccoli and kale are also good sources (if your child will eat them), as are almonds.

Whenever possible, substitute foods your kids already eat with calcium-fortified versions. For example, there are calcium-fortified waffles and orange juice. For children ages 1 to 3, aim for 500 mg calcium per day, which equates to about 2 servings of calcium-rich foods per day. Kids 4 to 8 years old require 800 mg, or 3 daily servings of calcium-rich foods. Older children and teens (ages 9 to 18) need 1300 mg per day, which equates to about 4 servings of calcium-rich foods per day.

If your children are consistently falling short on calcium, you can always try one of the candy-flavored calcium chews. My experience has shown that most kids don’t like the chocolate flavors that adults are drawn to — they may eat them for a couple days, but then the appeal wears off. Instead, choose one of the other flavors, such as caramel or fruity flavors. (Always be careful to store thesupplements where your children can’t get them: If they think of them as candy, you can bet they’ll be looking for opportunities to grab extras, and too much calcium can be dangerous.)

Another way to slip some calcium and vitamin D into your kids’ diets is to buy a pill crusher at your local pharmacy and mix one crushed calcium pill into a yogurt, low-fat pudding, or other soft foods.

Tuesday 4 August 2015

Effects of cocoa on cardiovascular health

For several years, cocoa and chocolate have recommended for their health benefits. Nowadays, epidemiological and clinical reports showed that cocoa and chocolate could protect blood vessels, produce some aphrodisiac and mood-lifting effects.

Report of Brian et al which published on Archives of Internal Medicine in 2006 found that cocoa intake benefits for lowering blood pressure and reduction total cardiovascular mortality. This study followed cocoa intake, blood pressure and total cardiovascular mortality of 470 elderly men during 15 years. Researchers investigated elderly men who consumed highest cocoa (above 2.25 g per day) was reduced 42% risk of cardiovascular mortality compared with other consumed lowest (below 0.5 g per day). Furthermore, they also showed that the cocoa intake and the blood pressure are positive relationship. The systolic pressure and the diastolic pressure of highest cocoa consumption group (above 2.30 g per day) were lower than the lowest cocoa consumption (below 0.36 g per day)

The mechanism was indicated that cocoa is a rich source of flavan-3-ols, which plays important roles in reduction blood pressure and improvement the endothelial function. The procyanidins in cocoa increases endothelial nitric oxide synthase activity in endothelial cells, so they improves the flexibility of blood vessels. In addition, cocoa includes antioxidants that protect LDL-cholesterol from oxidation, benefits for hyperlipidaemia patients.

Effects of cocoa on cardiovascular health

See Food: 7 Foods to Keep Kids’ Eyes Healthy

Eyes foremost need vitamin A. But other important eye-protecting nutrients are vitamin C, vitamin E, beta carotene (vitamin A precursor) and an antioxidant called lutein, which helps protect the eyes from free radical damage caused by the sun. What’s more, research shows Omega-3 fatty acids may help protect eyes from retinal degeneration and ease the discomfort of dry eyes.

These seven foods are packed with nutrients that help keep kids’ eyes healthy:

CARROTS provide vitamin A and the potent antioxidant beta carotene. And as a great source of potassium and fiber, carrots are good for the rest of the body as well.
SWEET POTATOS are also rich in vitamin A, beta carotene, potassium and fiber, just like carrots. Must be because they’re orange too!
STRAWBERRIES are packed with vitamin C, plus folate (a B vitamin), fiber and an array of cancer-preventing phytonutrients.
ORANGES are vitamin C bombs and contain potassium, fiber, calcium and folate.
ALMONDS Almonds contain vitamin E, along with monounsaturated fatty acids.
SPINACH is laden with lutein. Eating lots of green leafy vegetables lowers the risk of macular degeneration. The other good stuff in spinach is iron, vitamin K and folate.
SALMON contains more omega-3 fatty acid than any other fish or sea

- See more at: kidtas.com