HEART HEALTH

Top 3 Heart Healthy Supplements

Heart disease is the leading cause of death in the United States. Approximately 1 in every 4 deaths is related to heart disease with over  610,000 lives lost every year in the U.S. alone. This can be preventable with proper nutrition, exercise, sleep and the correct supplementation. Photo Credit: healthfoodemporium.com 1. EPA and DHA (Fish Oil) EPA and DHA are omega-3 essential fatty acids that have widespread health benefits from controlling inflammation to helping with diabetes. There are several hundred studies that have shown the cardio-protective effects of omega-3's. We learned in one of our recent Realm Updates what to look for in your fish oil and how to determine the best one to buy.  Benefits: Decreases the risk of coronary artery disease death.  Reduces blood triglyceride levels on average 25-30%. Help reduce the symptoms of depression. May lower blood pressure and increase plasma levels of HDL cholesterol. Can reduce anxiety by 20%. Improves heart rhythm and may help prevent palpitations. Prevents clot formation and plaque build-up in arteries. Reduces inflammation, which can also help with rheumatoid arthritis. Protect against muscle loss and even enhance fat breakdown. 2. Coenzyme Q10 (CoQ10) CoQ10 is a coenzyme that works in the mitochondira which is the "powerhouse" of the cell where it assists in making energy. It primarily acts as an antioxidant in the heart but it also helps in stabilizing cell membranes. Over 30 years of research have shown the potential of CoQ10 in the prevention and treatment of heart disease. Benefits: Protects the "bad" LDL cholesterol from oxidizing. Useful in preventing damage to the heart during periods of stress. Replenishes levels in patients taking cholesterol-lowering statin drugs. Associated with improved quality of life for post-myocardial infarction patients. Improvement in blood flow independent of blood pressure changes. Reduces the symptoms of Fibromyalgia. 3. Niacin (Vitamin B3) Niacin metabolizes carbohydrates and fats to produce energy. When supplementing, Niacin acts as a potent vasodilator that helps blood vessels relax and increase in diameter. Keep in mind when supplementing for the first few times, Niacin will cause a 'flushing' effect and there will be redness and some tingling. This is normal and nothing to be alarmed over. Tolerance will be achieved after the first few times and these symptoms will eventually go away. Benefits: Reduced LDL by 12% and triglycerides by 28.6%. Increased HDL 25%. Decreases the risk of developing coronary heart disease. May reduce the chances of having a heart attack. May reduce your risk of a stroke.

Why Losing Sleep Is Bad For Your Heart

The evidence keeps piling up on how important it is to get enough sleep.  Many are at risk, including those who struggle with insomnia as well as people who work long hours or night shifts such as emergency medical personnel. New research from the University of Bonn in Germany revealed the devastating toll sleep deprivation can take on your heart. Researchers examined twenty radiologists before and after a 24-hour shift, during which they got only three hours of sleep. They took images of their hearts and the results revealed significant heart strain caused by their body releasing stress responses when sleep was minimal. Normally, our blood pressure and heart rate are supposed to decrease while we sleep, allowing our bodies to recover. Their blood pressure, heart rate and even thyroid hormones all increased from this effect.  A study from the National Sleep Foundation examined data from 3,000 adults over the age of 45 and found that those who slept for less than six hours a night were about twice as likely to have a stroke or heart attack as compared to people who slept six to eight hours per night: "It's not completely clear why less sleep is detrimental to heart health, but researchers understand that sleeping too little causes disruptions in underlying health conditions and biological processes like glucose metabolism, blood pressure and inflammation." Another recent study found that even among children, a shorter sleep duration can increase arterial stiffness, which can be a risk factor for heart disease and stroke later in life. In order to get the best night's sleep you need to go to bed early enough. If you must get up at 6:00 am for work, you're not going to get enough sleep if you go to bed after midnight. So, keep your heart healthy and rest up! Vitamin K2: The Blood Clotter With Heart Saving Potential Vitamin K comes from the German word 'koagulation' after it was discovered in Germany to have a role in blood clotting. This is what it's most well known for, but many don't even realize that there are different kinds of vitamin K and they each have their own specific roles. Vitamin K Vitamin K1 - Is found in dark green vegetables, matcha tea, and fermented soybeans called natto. This form goes directly to your liver and helps maintain healthy blood clotting. Low levels of this can result in bruising very easily. Vitamin K2 - Is made from the good bacteria in your large intestine, from the above food sources. Remember in our previous Realm Update where we talked about the importance of these good bacteria? K2 is made by them and has certian health benefits that go far beyond blood clotting.  K2 doesn't go straight to your liver like K1, instead it goes right to your blood vessel walls where it goes to work to remove excess calcium buildup, and then delivers it to the proper places such as your bones and teeth. Besides moving calcium around to the areas of need, K2's other main role is that it activates proteins that control cell growth. This means it has a very important role in helping to prevent cancer. So if you're lacking in vitamin K2 you are at a much greater risk for osteoporosis, heart disease, and cancer. But WHY supplement? Do you like natto enough to eat 50 grams a day?  Natto, a very common fermented soybean in Japan. Photo credit: taa/PIXTA Probably not, which is why supplementation of vitamin K2 is a popular choice. But do keep in mind, that Vitamin K2 needs to be supplemented alongside vitamin D3, as both work together to improve the effects of each others absorption. They're both fat-soluble so take them with a meal or with your fish oil.