Omega 3's – Do Omega 3's Really Help Lower Cholesterol and Blood Pressure?
Two new studies showing contradictory results when it comes to omega 3 fatty acids and cardiovascular disease risk.
Study #1
Researchers compared the heart health and exercise capacity of 98 patients randomly divided between a control group receiving a placebo supplement and the test group supplementing 850-882 milligrams of the omega 3 fatty acids DHA and EPA. All study participants were diagnosed with early stage heart failure.
Here's another omega 3 option – Calamarine
The typical American diet tends to be low in omega 3 fatty acids, approximately 120 mg DHA/day, which is an omega 3 supplement may be beneficial. Some benefits omega 3’s have been linked to improvement in arrhythmias, blood pressure, lipoprotein(a) levels, arterial inflammation, HDL cholesterol, and endothelial function.
Fish oil is a very common source individuals choose to supplement to boost their intake of omega 3 fatty acids. Tuna, salmon, sardines, herring, and anchovies are common fish used for the production of fish oil supplements. Fish oil tends to have equal levels of EPA and DHA or in some cases may be slightly higher in EPA content.
A New Option
A new option produced by Pharma Marine Group is Calamarine. Calamarine is obtained from calamari, or squid, and contains higher levels of DHA. The company is also able to market Calamarine as “eco-friendly” because squid have a brief life cycle, breed rapidly, and are not endangered. Especially important with concerns regarding over-harvesting of our marine life, which fish oil production may play a part.
2 Foods to Lower Cholesterol
To begin promoting lower cholesterol you want to replace these less healthy food choices with heart healthy options.
Here are 2 foods you can add to your diet to promote a lower cholesterol:
1. Atlantic Salmon
Salmon is a rich source of omega 3 fatty acids. Omega 3’s have many benefits, some of which include decreased lipoprotein A, lowered triglycerides, reduced blood pressure, elevated HDL cholesterol, and decreased risk of blot clots.
Some additional sources of omega 3 include fish, ground flaxseed, and walnuts.
Dr. Houston Answers Your Top Heart Health Questions – Part 3
Here’s another four questions with answers from my interview with Dr. Mark Houston in February 2010.
Lisa Nelson RD: If someone has been on blood pressure medication for many years and they take steps to lose weight and improve their diet is it likely they’ll be able to discontinue their medication or will they be on medications for life?
Dr. Houston: About a 60% of patients that follow the guidelines in the book that I wrote on What Your Doctor May Not Tell You About Hypertension can stop meds over 6-12 months if they do everything correct as outlined.
Lisa Nelson RD: If someone is newly diagnosed with high blood pressure, how much time should be allowed if the individual prefers to make diet and lifestyle changes to lower the blood pressure before turning to medication?
Dr. Houston: I recommend getting the blood pressure down soon with both meds and lifestyle changes to protect the arteries and reduce cardiovascular disease based on some recent studies. Later on, if blood pressure is controlled then you can taper the medications.
Lisa Nelson RD: Do any of the over-the-counter meds for high blood pressure and high cholesterol work – or are they just snake oil ads?
Dr. Houston: There are some good supplements that work for blood pressure and cholesterol, but most over the counter are not good. The best source is BIOTICS RESEARCH at 1-800-231-5777. For blood pressure use VASCULOSIRT. Also for blood pressure is CARDIOSIRT BP (this one will be out in the spring). These will reduce blood pressure well along with the lifestyle changes recommended in the book above. The best for cholesterols is LIPIDSIRT. It can be used with the new niacin and red yeast rice from BIOTICS if needed. This may decrease cholesterol with the combination by 40-50%.
Lisa Nelson RD: How effective do you feel the supplements l-arginine, coQ10, and omega 3 are at preventing cardiac problems?
Dr. Houston: I would use omega 3 fatty acids in almost everyone to reduce heart attack, stroke, blood pressure, improve triglycerides and improve memory. The best omega 3 fatty acid on the market is EFA-SIRT SUPREME from BIOTICS research at 1800-231-5777. The CoQ10 is excellent as well. Doses of about 100 to 200 mg of a good quality CoQ10 will lower systolic blood pressure about 15 mm Hg and diastolic blood pressure about 10 mm Hg in 50% of patients. The CoQ10 is in both the VASCULOSIRT AND THE CARDIOSIRT BP from BIOTICS at 1-800-231-5777.
Part 1 – Top Heart Health Questions Answered By Dr. Houston
Part 2- Top Heart Health Questions Answered By Dr. Houston
There will be one final part to this Q&A. Sign-up for the e-course 7 Natural Ways to Lower Blood Pressure and you’ll also be notified when the final part is posted.
All the best,
Lisa Nelson RD
http://www.lowerbloodpressurewithlisa.com
Walnuts and Heart Health
There is some new evidence provided by a Yale University study linking walnuts to improved cardiovascular health. The findings show an improvement to the endothelial function in individuals with type II diabetes when study participants consumed a daily serving of 2 ounces of walnuts.
The study also found the addition of walnuts promoted increased fasting serum glucose levels, lower cholesterol levels, and lower LDL cholesterol.
Walnuts provide poly-unsaturated fatty acid omega 3’s, particularly alpha-linolenic acid (ALA). This fatty acid has been linked to many heart health benefits, such as decreased lipoprotein(a), lower triglycerides, and improved heart rhythm.
Here are a few ways to add walnuts to your diet:
- Mix walnuts with dried fruit for a nutritious snack
- Add toasted walnuts to a salad or pasta dish
- Sprinkle chopped walnuts on oatmeal or breakfast cereal
Keep in mind calories and portion control! A 1.5 ounce serving of walnuts provides ~278 calories. There are approximately 20 walnut halves in a 1.5 ounce serving.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
http://www.lowercholesterolwithlisa.com
Image courtesy of Aleksa D / FreeDigitalPhotos.net
Heart Disease – Is flax oil or fish oil better to reduce heart disease?
A recent study published this past September compared the benefits of flax oil versus fish oil in raising blood levels of heart healthy omega 3’s. Adequate omega 3 intake is linked to lower blood pressure, lower triglycerides, increased HDL cholesterol, and reduced arterial inflammation.
Flax oil contains the omega 3 fatty acid ALA (alpha-linolenic acid), while fish oil contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The benefits of ALA continue to be studied, but EPA and DHA have been positively linked to heart benefits.
The body can convert ALA to EPA and DHA, but it’s been well known that this conversion process is not efficient. According to a recent study published in Nutrition Reviews, 8-20% of ALA is converted into EPA. From this, only 0.5-9% is converted to DHA.
To test the benefits of ALA supplements (flax oil) in amounts commonly consumed, the study followed 62 firefighters. The participants were divided into 6 groups and monitored for 12 weeks. Here are the six groups:
1.2 grams of flax oil per day
2.4 grams of flax oil per day
3.4 grams of flax oil per day
0.6 grams of fish oil per day
1.2 grams of fish oil per day
Sunflower placebo
Results showed an increase of EPA and DHA in the blood for those taking both levels of fish oil supplements. The EPA levels in red blood cells almost doubled by the studies end.
Now, the flax oil supplements did not have the same result. Those receiving 1.2 grams of flax oil daily did not show a significant rise in EPA and DHA, only ALA. The 2.4 g and 3.6 g flax oil supplements increased ALA, EPA, and DHA levels. EPA was increased 30% with a 2.4 g supplement and 40% with 3.6 g of flax oil daily. However, there was no corresponding increase in DHA. This confirmed the original belief that conversion of ALA into DHA is minimal.
The results of this study support my recommendations related to omega 3 supplements. First, consume a diet rich in omega 3 fatty acids (i.e. fish, nuts, flaxseed). Second, select a fish oil supplement high in EPA and DHA. Choose a supplement with 850 mg of DHA and EPA per gram of fish oil. Third, if you do not tolerate fish oil, select a flax oil supplement providing at least 1 gram of omega 3 fatty acids daily.
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All the best,
Lisa Nelson RD
