exercise, nutrition and healthy diet

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POWER UP

YOUR HEALTHY HEART WITH OPTIMAL NUTRITION

T

he heart is the hardest working muscle in the body. It beats over 100,000 times and pumps over 9,500 litres of blood through the body each and every day.1 Without a properly functioning heart, the body is deprived of the oxygen and nutrients it needs for optimal function. That’s why maintaining cardiovascular health is so important—it affects every part of our body. However, despite improvements in medicine and technology, cardiovascular disease continues to be the leading cause of death in world.2 While it tends to strike men earYour heart beats over 100,000 times every day.

100,000x lier in their lives, it affects both genders and can be a severe and debilitating condition leading to frequent hospitalisations and prescription medications. The good news is that cardiovascular disease can be prevented through diet and lifestyle changes. Studies continue to support the role of exercise, nutrition and healthy diet in preventing heart disease. Whether you are young or old, everyone can benefit from *These Medicines have not been evaluated by the Medicines Control Council. These Medicines are not intended to diagnose, treat, cure or prevent any disease.

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improving diet and lifestyle to prevent this debilitating condition. This issue of News You Can Use will go into some of the latest nutrition research in heart health and provide tips for how to keep your ticker ticking.

Omega-3s:

HEART HEALTHY The American Hear t Association recommends at least two servings of fatty fish per week to support heart health and for good reason.3 A large body of evidence supports the role that omega-3’s play in protecting against cardiovascular disease by decreasing triglyceride levels, slowing the growth rate of atherosclerotic plaque and lowering blood pressure.4 And now a recent study published by a global

Salmon Oil Plus The American Heart Association recommends at least two servings of fatty fish per week

consortium of researchers known as the Fatty Acids and Outcomes Research Consortium, or FORCE, found that omega-3 fatty acids from seafood and plant-based foods are associated

Each serving of our exclusive UHPO3 (Ultra High Potency Omega-3) formula provides 1,070mg of total omega-3 fatty acids with standardised amounts of all eight naturally occurring omega3s, promoting heart health. Salmon Oil Plus is clinically proven to support cardiovascular health. #2672 – Omega-3 Salmon Oil Plus, 90 capsules

STUDIES CONTINUE TO SUPPORT THE ROLE OF

exercise, nutrition and healthy diet

in preventing heart disease. with a lower risk of fatal heart attack. By pooling data from diverse large studies from 16 countries that included more than 45,639 participants, researchers found that omega-3s were associated with a 10% lower risk of fatal heart attacks.5 These findings are the most comprehensive to date of how omega-3s may influence heart disease and support the importance of fish and omega-3 consumption in heart health.

Omega-3s were associated with a

10 % LOWER RISK

of fatal heart attacks

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STAYING ACTIVE IS ONE OF THE

top ways to improve overall cardiovascular health. Exercise & Cardiovascular Health One of the best things you can do for your heart is to get moving! Our sedentary lifestyles put us at a higher risk of cardiovascular disease because the heart is not working to its full potential and grows weaker over time.6 Staying active is one of the top ways to improve overall cardiovascular health. Benefits include improved cholesterol and fat levels, reduced inflammation in the arteries, weight loss, more elastic blood vessels, and improved blood flow/ pressure. For children and adolescents, the US Department of Health and Human Services recommends at least an hour of physical activity a day, including muscle and bone strengthening activities at least three times a week. For adults, the weekly recommendation is 150 minutes of moderately intense exercise, 75 minutes of vigorously intense exercise, or a combination of the two.7 A good way for individuals who are not currently active to get started is to go for walks and then gradually increase the duration or distance.

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ORAL HYGIENE... CAN SIGNIFICANTLY

reduce our risk for chronic

inflammatory disease.

The Connection Between Oral Hygiene and Heart Health Did you know that oral health can impact your risk of heart disease? The connection is often overlooked, but proper oral hygiene isn’t just about teeth—it can affect the health of the entire body. Periodontitis is a condition of chronic inflammation of the tissue around teeth and can cause gums to recede and teeth to become loose. When oral health is poor, inflammation and infection can spread systemically to other organs like the heart, liver and kidneys. Bacteria enters the

bloodstream via the exposed gums and wreaks havoc on other organs in the body. In fact, a recent study based on data from the Danish Nationwide Cohort of more than 17,600 participants found that compared with a matched control of 83,000 controls from the general population, individuals with a diagnosis of periodontitis had significantly higher risk of poor cardiovascular health and mortality. The participants had a 50% increased risk of major adverse cardiovascular events and were 100170% more likely to die.8 Thus while it’s important to keep up with oral hygiene in order to maintain that perfect smile, it can also significantly reduce our risk for chronic inflammatory disease.

*These Medicines have not been evaluated by the Medicines Control Council. These Medicines are not intended to diagnose, treat, cure or prevent any disease.

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Additional Important Heart Healthy Supplements NUTRIENT

GOOD FOR...

FOUND IN...

Polyphenols

Evidence suggests that increasing intakes of food high in polyphenols (including flavonoids) like anthocyanins and flavanones may help improve cardiovascular health. Recently, researchers at the University of East Anglia (UK) and the Harvard School of Public Health (USA) published a study investigating this association. This study analysed data from more than 43,880 healthy men participating in the Health Professionals Follow-Up Study and across 24 years of follow-up. The researchers found that individuals who consumed the highest amounts of foods containing anthocyanins had a 14% lower risk of heart attack and individuals with high intakes of flavanones had a 22% lower risk of ischemic stroke!9 They proposed that the benefits associated with polyphenols might involve their role in improving blood flow and inhibiting platelet aggregation activity. While previous studies have been able to show this benefit in women, this is one of the first studies demonstrating this association among men. Where do you find anthocyanins and flavanones? Red and blue fruits such as blueberries and cranberries are good sources of anthocyanins, and flavanones are commonly found in citrus fruits.

PhytoDefence Flavonoid Complex

Fibre

It’s long been known that high-fibre diets support cardiovascular health by promoting weight loss, lowering cholesterol and improving hypertension. However, a recent study from Northwestern University showed for the first time that fibre consumption could also impact lifetime risk for cardiovascular disease. This study looked at data from the National Health and Nutrition Examination Survey (NHANES) that included more than 11,000 participants and imputed their data into a logistical model that predicted their lifetime risk for heart disease. What the researchers found was that younger adults (ages 20-39) and middle-aged adults (ages 40-59) with the highest fibre intake had a statistically significant lower lifetime risk of cardiovascular disease compared to those in the same age group with the lowest fibre intake. Researchers were amazed at the findings and concluded that starting a high-fibre diet now could significantly improve long-term risk for heart problems10. How much fibre should we aim for? The American Heart Association recommends at least 25 grams of dietary fibre a day for adults.11

Multi Fibre Blend Fibre Tablets NeoLifeBar NeoLifeShake

Soya

A recent study published in the European Journal of Clinical Nutrition shows that supplementation with soya protein is associated with improved levels of E-selectin, a biomarker of endothelial (the lining of blood vessels) dysfunction and levels of leptin, a type of adipocytokine (signalling molecule produced by fat tissue). The study was an eight week randomised, placebo-controlled, double-blind, three-phase crossover trial comparing the effects of a 40 g of soyabean protein supplement, 40 g of milk protein supplement, and 40 g carbohydrate placebo on biomarkers of cardiovascular health. The researchers concluded that soya protein decreased plasma levels of E-selectin, which may improve endothelial function as well as leptin, which may improve metabolic function12. These findings corroborate with previous studies which show that soya can be beneficial for reducing the bad LDL cholesterol in the body, improving endothelial function, and reducing LDL cholesterol oxidation13,14. While the mechanism is not fully understood, one way soya acts on LDL is by increasing the size of LDL cholesterol, which is associated with a lower risk of heart disease compared to small, dense LDL particles, according to researchers at the Jean Mayer USDA Human Nutrition Center on Aging at Tufts University15. However, further research is needed to understand all the activities of bioactive compounds in soya.

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Garlic

Garlic has been used for medicinal purposes for thousands of years. It is associated with reduced cholesterol levels, blood pressure and heart disease risk16. A recent meta-analysis adds to the large body of evidence supporting the cardiovascular benefits of garlic. Published in the Journal of Nutrition, researchers identified randomised controlled trials evaluating the effect of garlic on blood pressure and cholesterol. They found that garlic supplementation among individuals with hypertension resulted in a significant decrease in systolic blood pressure, on average, by 8.7 mmHg and in diastolic blood pressure by 6.1 mmHg. They also reported that previous data showed that treatment of garlic longer than two months was effective in reducing total and LDL cholesterol by 10% among individuals with elevated levels17. Thus, this study suggests that garlic supplements may be a helpful addition to blood pressure and high cholesterol treatments.

Garlic Allium Complex

Homocysteine is an amino acid that is synthesised in the body and elevated levels are often associated with increased cardiovascular risk18. Researchers are not yet sure how high homocysteine levels increase heart disease risk, but it is thought to be related to damaged arteries, which increase the risk for atherosclerosis. In the recently published meta-analysis study, researchers pooled data from 13 trials and found that supplementation with omega-3s when combined with folic acid and vitamins B6 and B12 had a greater homocysteine-lowering effect than when the participants were supplemented with omega-3s alone. Researchers concluded that the decreases in homocysteine levels are likely attributed to the nutrients’ role in homocysteine degradation19.

Pro Vitality, Vitamin B Co (SR) Lipotropic Adjunct

Omega-3s, Folic Acid, & B-Vitamins

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REFERENCES 1. Arkansas Heart Hospital. Amazing Heart Facts. Available from: http://www.arheart.com/cardiovascular-health/amazing-heart-facts/. Accessed Sept 21, 2016.

8. Hansen GM, et al. Relation of Periodontitis to Risk of Cardiovascular and All-Cause Mortality (from a Danish Nationwide Cohort Study). Am J Cardiol. 2016 Aug;118(4):489-93.

14. Messina M, Lane B. Soy protein, soybean isoflavones and coronary heart disease risk: Where do we stand? Future Lipidology. 2007;2(1):55-74.

2. World Health Organization. Global status report on noncommunicable diseases 2014. 2014;9.

9. Cassidy A, et al. Habitual intake of anthocyanins and flavanones and risk of cardiovascular disease in men. Am J Clin Nutr. 2016 Sep;104(3):587-94.

15. Desroches S, et al. Soy protein favorably affects LDL size independently of isoflavones in hypercholesterolemic men and women. J Nutr. 2004 Mar;134(3):574-9.

10. Lavie CJ, et al. Omega-3 polyunsaturated fatty acids and cardiovascular diseases. J Am Coll Cardiol. 2009 Aug;54(7):585-94.

16. Rahman K, Lowe GM. Garlic and cardiovascular disease: a critical review. J Nutr. 2006 Mar;136(3 Suppl):736S-740S.

11. American Heart Association. Whole Grains and Fiber. Available from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/ HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article. jsp#.V_VKXJMrJcA. Accessed Sept 22, 2016.

17. Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016 Feb;146(2):389S-396S. doi: 10.3945/jn.114.202192. Epub 2016 Jan 13.

3. American Heart Association. Fish and Omega-3 Fatty Acids. Available from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/ HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_ Article.jsp#.V_VBQZMrJcA. Accessed Sept 22, 2016. 4. Lavie CJ, et al. Omega-3 polyunsaturated fatty acids and cardiovascular diseases. J Am Coll Cardiol. 2009 Aug;54(7):585-94. 5. Del Gobbo LC, et al. ω-3 Polyunsaturated Fatty Acid Biomarkers and Coronary Heart Disease: Pooling Project of 19 Cohort Studies. JAMA Intern Med. 2016 Aug;176(8):1155-66. 6. World Health Organization. The World Health Report 2002 – Reducing Risks, Promoting Healthy Life. 2002. 7. US Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. 2008; 15-19.

*These Medicines have not been evaluated by the Medicines Control Council. These Medicines are not intended to diagnose, treat, cure or prevent any disease.

12. Rebholz CM, et al. Effect of soybean protein on novel cardiovascular disease risk factors: a randomized controlled trial. Eur J Clin Nutr. 2013 Jan;67(1):58-63. doi: 10.1038/ejcn.2012.186. Epub 2012 Nov 28. 13. Reynolds K, et al. A meta-analysis of the effect of soy protein supplementation on serum lipids. Am J Cardiol. 2006 Sep;98(5):63340.

18. Peny HY, et al. Elevated homocysteine levels and risk of cardiovascular and all-cause mortality: a meta-analysis of prospective studies. J Zhejiang Univ Sci B. 2015 Jan;16(1):78-86. 19. Dawson SL, et al. A combination of omega-3 fatty acids, folic acid and B-group vitamins is superior at lowering homocysteine than omega-3 alone: A meta-analysis. Nutr Res. 2016 Jun;36(6):499-508.

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