What supplements can improve heart health and prehypertension?
Dr. Britt Burton-Freeman is Director, Center for Nutrition Research, Institute for Food Safety and Health, Illinois Institute of Technology; Associate Research Nutritionist, UC Davis. Her research involves obesity and vascular disease inflammatory and oxidative stress responses. Her research approach includes human and basic science methodology.
Dr. Burton-Freeman has shared with us information on supplements and their effectiveness for improving heart health.
Fish oil omega 3 fatty acids
Studies investigating fish oil omega-3 fatty acid supplementation have shown improvements in CVD risk factor reduction. Specifically, fish oil omega-3 fatty acids aid in lowering triglycerides in the blood and help raise HDL. Fish oil omega-3 fatty acids also help to reduce inflammation and are also involved in platelet function, reducing blood clotting time. Hence, too much fish oil can increase the risk of bleeding and hemorrhagic strokes. Elevated blood pressure is another risk factor for CVD. High doses of omega 3 fatty acids have been shown to lower blood pressure in people with hypertension. Consuming > 3 g of fish oil omega 3 fatty acids is advised only under the advice and monitoring of a physician.
Lycopene
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Eating Red Meat Increases Heart Disease AND Cancer Risk
Red meat and processed meats are connected to cancer according to the World Health Organization (WHO).
Researchers noted in 2014 studies indicating a high consumption of red meat or processed meat to slightly increase cancer risk. Therefore, the International Agency for Research on Cancer (IARC, a part of WHO) decided to evaluate red meat and processed meat to provide solid scientific evidence regarding cancer risk and red meat/processed meat consumption.
Processed meats: carcinogenic to humans
Processed meats are meat products produced by salting, fermenting, curing, smoking, or other technique to enhance preservation and flavor. Some examples of processed meat include hot dogs, sausages, ham, beef jerky, salami, corned beef, pepperoni, spam, and bologna.
The IARC classified processed meats as Group 1, carcinogenic to humans. This means there is enough evidence to support processed meat as cancer causing.
Tobacco smoking and asbestos are also classified as Group 1. However, the IARC is careful to clarify this does not mean processed meat is equally as dangerous to your health as tobacco smoking and asbestos. The group classifications only indicate strength of scientific evidence, not degree of risk.
Red meats: probably carcinogenic to humans
Red meat includes beef, pork, veal, and lamb. The IARC classified red meat as Group 2A, probably carcinogenic to humans. Red meat studies were more limited than processed meat studies, but did show an association between red meat consumption and colorectal cancer. However, current studies cannot rule out other potential explanations for the increased cancer risk. Therefore, classified as Group 2A, probably carcinogenic. In addition to colorectal cancer, an association was seen between red meat consumption and stomach cancer…but again, no conclusive evidence.
High temperature preparation and carcinogens
2 Foods to Lower High Blood Pressure
Here are two foods containing nutrients that will promote a lower blood pressure:
1. Garlic
Garlic is a source of allicin, which has been shown to lower blood pressure. Around 10,000 mg of allicin (~4 garlic cloves) is needed daily for a blood pressure lowering effect. Studies show the average reduction in systolic blood pressure to be 5-8 mm Hg. Important to note – not all forms of garlic are equal! Cultivated garlic, aged garlic, wild cultivated garlic, fresh garlic, and long-acting garlic preparations have variable effects.
Garlic to Lower Blood Pressure
There are numerous health claims surrounding garlic. . .do you think they’re true? Let’s discuss garlic to lower blood pressure.
Research studies have found a link between the right type and amount of garlic and a lower blood pressure. The average reduction in systolic (top number) blood pressure was ~5-8 mm Hg. Garlic is linked to a reduction in diastolic blood pressure, but the decrease isn’t large enough to be statistically significant.
Garlic contains many components that may be responsible for this decrease in blood pressure.
Natural ACE inhibitors
Magnesium
Phosphorus
Adenosine
Allicin
These components promote arterial dilation, which means a widening of the arteries, to make blood flow easier and lower blood pressure.
Studies indicate 10,000 mcg of allicin are needed daily to result in a lower blood pressure. To gain 10,000 mcg of allicin you’d need to consume 4 cloves or 4 grams of garlic daily.
Some easy ways to increase the garlic in your diet:
- Chop fresh garlic and add to stews or a stir-fry.
- Use as a seasoning and add to vegetables, meat, poultry, fish and soup.
Now, you can’t rely on garlic alone to get your blood pressure back within a normal levels. But including more garlic in your diet is one easy step towards promoting a lower blood pressure. Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
How to Lower Cholesterol and Blood Pressure
to a Healthy, Life Sustaining Level Without Drugs
5 Heart Healthy Foods to Add to Your Diet Today
Here are five foods to include in your diet to promote heart health.
1. Banana – Good source of potassium to promote a lower blood pressure.
2. Fish – Contains omega 3’s to prevent arterial plaque rupture.
3. Olive oil – Contains heart healthy monounsaturated fat to reduce the risk or coronary heart disease.
4. Garlic – Contains allicin to raise HDL, lower LDL, lower homocysteine, and lower blood pressure.
5. Walnuts – Rich is essential fatty acids, healthy protein, fiber, and phytosterols (compounds to decrease absorption of dietary cholesterol).
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
