Best Foods for Your Heart

 

SALMON

When you serve salmon as your main entrée you’ll keep your blood pumping and your heart in prime shape. Studies show consuming fish regularly each week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, notes Georgia nutritionist Kantor. “Cold water fish, such as salmon, contain omega-3 fats, lower levels of harmful lipid levels,” Kantor says. “Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms, while also reducing inflammation throughout the body.” Serve your salmon with a side of collard greens and you have a scrumptious, heart-friendly meal.

Almond

Vitamin B2 (riboflavin), vitamin E, magnesium, and zinc all help to make a handful (about 1/4 cup a day) of crunchy almonds good for your heart and your mood. B vitamins and magnesium help produce serotonin, which helps regulate mood. Zinc has also been shown to fight some negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease. They're the perfect snack — so much better than a bag of chips. Or, add some slivered beauties to your morning oatmeal.

Leafy greens

Spinach, kale, dandelion greens, turnip tops, and Swiss chard — they're all amazing foods that provide iron plus lots of vitamin C, both good for strong bones, teeth, and hair, and vitamin A and magnesium, both of which are excellent at helping you maintain calm. Sauté one or more type of greens with lemon or orange juice and garlic, or purée with a little low-sodium chicken or veggie broth and white beans for a satisfying soup.

Lean beef

Surprised this is on the list after hearing admonitions from experts about avoiding the red stuff? Don't be. Beef is a substantial stress buster. It's loaded with zinc, iron, and B vitamins (not to mention protein), all known for keeping us calm and happy. It is also satiating, meaning you feel fuller longer (hunger pangs can cause irritability and anxiety). Avoid fatty cuts, and stick to lean cuts like flank and skirt steak, and 95 percent lean ground beef. Or, look for cuts marked "round" or "loin," such as top sirloin, bottom round (great for pot roast), and tenderloin — they are the kindest cuts in terms of fat content. And limit your intake to 4 to 6 ounces when you do enjoy it.

WALNUTS

As a convenient snack in a bag or on top of a salad, walnuts boost your heart functions with healthy omega-3 fats and antioxidants. “Eating two ounces a day has been shown to improve blood vessel function among people with diabetes and also protect people from heart disease who are at risk for it,” says Bridget Swinney, a Texas-based registered dietitian and the author of "Eating Expectantly: The Practical and Tasty Guide to Prenatal Nutrition." Swinney points out that a handful of nuts has also been shown to lower cholesterol levels and help satisfy hunger.

Whole grains

Cracked wheat, barley, faro, millet, and quinoa are just a few of the 19 whole grains you can cook with and enjoy in all sorts of dishes. Whole grains digest slowly, keeping you feeling fuller, longer. Plus they boost serotonin levels and make you feel happy — and they brighten your mood because they're so delicious! A half-cup serving size of any whole grain alongside a serving of veggies and lean protein should have you strolling on the sunny side of the street in no time. Follow packaging directions for preparation, but realize that most whole grains don't require any special technique. However, toasting them in a dry pot for a few minutes before adding water adds depth of flavor. 

Oatmeal

Rich in soluble fiber, oatmeal is great for fighting cholesterol. It helps to soak up the cholesterol before it gets absorbed in the bloodstream.

BERRIES

 

Packed full of antioxidants, berries are a great snack choice to keep your heart healthy. Berries increase good cholesterol (HDL) and lower bad cholesterol while lowering your blood pressure. In addition, the low-calorie, fat-free fruit (in any form: fresh, frozen, dried or cooked) contains nutrients that promote bone growth and the conversion of fat to energy. “These little cancer fighters combat oxidation and inflammation and should be eaten daily,” Frey says. As if that’s not enough, the hardworking fruit possess polyphenols, which have been shown to increase levels of nitric oxide, a molecule that causes blood vessels to relax.

 

BEANS

Just a half-cup of beans a day will keep your heart in optimal shape, according to Georgia-based nutritionist Dr. Keith Kantor. “Soluble fiber is a key reason why beans are beneficial to your heart,” Kantor says. “The fiber binds to cholesterol and keeps it from being absorbed in the gut and building up to unhealthy levels.” Add some black, kidney, lima, navy, pinto or white beans to your next meal for that extra dose of soluble fiber, in addition to folate, magnesium, calcium, omega-3 fatty acids and B-complex vitamins -- all essential nutrients to keep your heart healthy.

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Sources : 

• inlifehealthcare.com
• http://www.livestrong.com
• http://www.rd.com/

Dosage Needed for Fish Oil Benefits for Osteoarthritis

Dosage Needed for Fish Oil Benefits for Osteoarthritis

Overview

Osteoarthritis is a common form of arthritis that occurs when cartilage, a rubbery material that cushions the joints, wears away allowing the bones to rub together. As a result, people with this condition experience painful, stiff and swollen joints. There is no cure for osteoarthritis but anti-inflammatory medicines help reduce symptoms. If you suffer from this condition, you can help yourself by losing excess weight and taking plenty of exercise such as walking and swimming to help improve joint mobility. Fish oil might also help to alleviate symptoms, although evidence to prove this is limited. Get medical advice before taking a fish oil supplement.

Properties and Potential Benefits

Fish oil is a rich source of polyunsaturated fatty acids, known as omega-3 fatty acids that might play a role in the treatment of several medical conditions, including cancer, asthma, cardiovascular disease and ulcerative colitis, according to MedlinePlus. It may also be beneficial for individuals with arthritis, including osteoarthritis, and may work by helping to reduce pain and swelling.

Dosage

You can get fish oil by eating fatty fish such as tuna, salmon, herring and trout. However, for convenience and accurate dosing, it is also available as a dietary supplement in capsules or as a liquid. The University of Maryland Medical Center notes that taking either one or two capsules, or 1 tbsp. of fish oil daily, may help to reduce inflammation in individuals with osteoarthritis. This is only intended as a guideline. Check with your health care provider whether or not this dose is suitable for you.

Effectiveness

Clinical trials evaluating the efficacy of fish oil as a treatment for osteoarthritis are lacking. However, the results of a laboratory-based study published in the August 2002 issue of "The Proceedings of the Nutrition Society" show that omega-3 fatty acids found in fish oil help to reduce the degradation and inflammation of cartilage cells. The authors conclude that omega-3 fatty acids may help to reduce inflammation associated with degenerative joint diseases. Clinical studies are needed to confirm these effects in people with osteoarthritis.

Safety Considerations

Taking up to 3 g of fish oil daily is likely safe, according to MedlinePlus. However, it may cause side effects including belching, heartburn and loose stools. Although fish oil supplements are freely available in most pharmacies and health food stores, they are not suitable for everyone. For example, fish oil is contraindicated in a number of conditions including liver disease, HIV and schizophrenia. It might also interact with other medicines including blood pressure medicines and the weight loss drug, orlistat.

source : livestrong.com

Fish Oil or Cod Oil Pills for Arthritis

Fish Oil or Cod Oil Pills for Arthritis

Overview

Fish oil and cod oil offer the same benefits for those with arthritis. However, they are more likely to improve the symptoms of rheumatoid arthritis than osteoarthritis. The omega-3 fatty acids found in fish oil and cod oil may improve both joint pain and stiffness for RA sufferers. There is little difference between the two when it comes to arthritis treatment.

Arthritis Overview

There are several types of arthritis that involve swelling in or around the joints. The two most common types are osteoarthritis, or OA, and rheumatoid arthritis, or RA. In OA, the wear and tear on the joint leads to irritation and tissue inflammation, which causes pain. RA is caused by an autoimmune response, leading to swelling in the joints. Both types are painful, and can be treated with both over-the-counter drugs and prescription medications. Since inflammation causes many RA symptoms, most fish oil research has focused on this particular arthritis diagnosis.

Cod Oil Versus Fish Oil

Fish oil is extracted from coldwater fish, and may be sold in combined or individual forms. You can purchase a cod liver oil supplement, derived from cod fish liver or supplements comprised of oils taken from several species of fish such as sardine and herring. Cod liver oil contains substantial amounts of vitamin A that promotes fractures and inhibits bone growth in concentrated amounts, according to UC Berkeley Wellness Guide. Fish oil doesn't contain vitamin A.

Fish Oil and Rheumatoid Arthritis

Omega-3 fatty acids may reduce inflammation in the body, one of the complications of many chronic health conditions such as RA. Medline Plus recommends opting for fish oil with 3.8 g of EPA and 2 g of DHA daily for RA to reduce inflammation. Older people with severe osteoarthritis, which produces inflammation as well, usually take cod liver oil to ease pain and joint stiffness.

Arthritis Research

The research on fish oil for arthritis treatment has been promising. According to the literature reviewed by the University of Maryland Medical Center, regular fish oil supplements improve morning stiffness and pain in RA sufferers, and may reduce the need for anti-inflammatory painkillers. While fish oil reduces inflammation associated with arthritis, it's not a cure and does not stop joint damage, a symptom of this autoimmune disease.

Guidelines for Use

While fish oil is generally safe for most people, it can cause side effects such as digestive upset. In addition, fish oil interacts with certain medications, such as blood thinners or medications used to control blood sugar levels for diabetics. Because of the significant amount of vitamin A in cod liver oil, always consult your physician before adding it to your regiment.

source : livestrong.com

Supplements to Improve Rheumatoid Arthritis Symptoms

Supplements to Improve Rheumatoid Arthritis Symptoms

Overview

Rheumatoid arthritis, or RA, is an inflammatory disease that causes pain, swelling, stiffness and eventual loss of function in the joints. It affects about 1.3 million people in the U.S. and occurs in all races and ethnic groups, reports the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Often beginning in middle age, about two to three times as many women as men have RA. Some supplements may help improve RA symptoms, but talk to your doctor before taking any to ensure they are appropriate for you.

Omega-3 Fatty Acids

Omega-3 fatty acids are present in oils from fish and other sea creatures. You can also get omega-3s from fish oil supplements. According to J.M. Kremer, of the Division of Rheumatology at Albany Medical College in New York, in a 2000 article in the "American Journal of Clinical Nutrition," studies suggest that the beneficial effects of omega-3s on RA are usually not apparent until supplements are consumed for 12 weeks or longer. Supplements decrease the release of certain inflammatory mediators, and several investigators report that RA patients can decrease or stop taking certain anti-inflammatory and anti-arthritis medications. More studies are still necessary to determine if omega-3s are effective in the treatment of RA. Fish oil can interact with certain medication, so talk to your doctor before taking these supplements.

Calcium and Vitamin D

The John Hopkins Arthritis Center reports that those with RA are at an increased risk of osteoporosis due to lack of certain vitamins in minerals in the diet, as well as from steroid therapy for RA and menopause. Taking calcium supplements with vitamin D, which helps your body absorb calcium, may decrease your risk of osteoporosis.

Selenium and Vitamin E

Many individuals with RA have some vitamin and mineral deficiencies. The John Hopkins Arthritis Center suggests that increasing your intake of selenium and vitamin E may decrease damage by free radicals to your joints, helping to decrease joint swelling and pain.

Other Vitamins

Those with RA may also be deficient in folic acid, magnesium, zinc and vitamin C, vitamin B6 and vitamin B12, reports the John Hopkins Arthritis Center. Although many experts recommend that food be the primary source of these vitamins and minerals, taking supplements may be necessary to fulfill nutritional needs.

Plant Oils

The Mayo Clinic reports that plant oils containing a certain type of fatty acid may help with rheumatoid arthritis pain and morning stiffness. These oils are present in the seeds of evening primrose, borage and black current. However, some plant oils can interfere with other medications and cause liver damage, so talk to your doctor about whether plant oils are right for you.

Thunder God Vine

Traditional Chinese medicine uses the peeled root of thunder god vine to treat inflammatory and autoimmune diseases. The Mayo Clinic reports that some studies indicate that it may be helpful in treating RA. However, taking thunder god vine does have side effects such as diarrhea, menstrual changes and hair loss.

source : livestrong.com

Omega-3 and Rheumatoid Arthritis

Omega-3 and Rheumatoid Arthritis

Overview

One in five or 22 percent of the adults in the United States report having a doctor diagnosis of arthritis, according to the Center for Disease Control. The use of omega-3 fatty acids reduces inflammation associated with chronic diseases, such as arthritis. Rheumatoid arthritis is an inflammatory disease, and omega-3 fatty acids have anti-inflammatory effects.

Fish Oil, Olive Oil and Rheumatoid Arthritis Symptoms

A study in the 2005 journal "Nutrition" led by researcher A.A. Berbert explains the effects of supplementation with fish oil alone and fish oil with olive oil together compared with a placebo in people with rheumatoid arthritis. Significant improvement was seen at three months and at six months with both fish oil alone and fish oil and olive oil together. More specifically, improvements were seen in the duration of morning joint stiffness, hand-grip strength and joint-pain intensity. The supplemented amount was 3 g fish oil and 9.7 mL olive oil daily.

Omega-3 as Adjuvant Therapy

Omega-3 makes an effective adjuvant therapy to other treatments for rheumatoid arthritis. This means omega-3s could potentially lower a dose of prescription arthritis medications or could decrease the number of doctor or other therapeutic visits. A study in the 2007 journal "Pain" led by researcher R.J. Goldberg analyzed studies which used omega-3s for pain and inflammation and found that people using omega-3s for three to four months showed a decreased use of anti-inflammatory medications as well as a decrease in morning joint stiffness and pain.

Mechanism of Fish Oil for Arthritis

The way in which fish oil decreases inflammation to decrease pain and use of anti-inflammatories is documented in research. A 2006 study in the "Journal of Rheumatology," led by researcher Leslie Cleland, explains that fish oil uses a similar pathway as anti-inflammatory medications. Fish oil prevents a certain pathway, which is known as the COX pathway that leads to prostaglandin production. Prostaglandins are molecules that mediate contraction and relaxation of smooth muscle tissue throughout the body and are associated with inflammation. Therefore, an inhibitive effect on this pathway decreases pain and inflammation.

Omega-3 Sources

Omega-3 fatty acid food sources include flaxseeds, flaxseed oil, walnuts, salmon, sardines, halibut, tuna, trout, herring, soybean oil, soy nuts, hemp seeds and pumpkin seeds. Omega-3s can be obtained in a supplement as well in the form of a capsule or soft gel. Always discuss taking supplements with a physician to prevent any adverse side effects.

source : livestrong.com

Foods to Heal Arthritis

Foods to Heal Arthritis

Over 100 different conditions produce joint inflammation and destruction, resulting in pain, swelling and stiffness of the affected joints. In addition to conventional or alternative therapies, a healthy diet rich in sulfur, omega 3 fatty acids and allergen-free may help improve arthritis symptoms.

Sulphur Containing Foods

Sulphur, an essential mineral necessary for gluthatione production, assists joint and bone repair. Vegetables such as garlic, onion, green leafy vegetables, and asparagus contain this nutrient. Some fruits contain sulphur as well, especially cherries and non-acidic fruits. Fruits and vegetables should be consumed fresh as often as possible, because uncooked and unprocessed fruits and vegetables provide other essential vitamins, minerals and nutrients with antioxidant properties. All these nutrients help further to reduce cellular damage and inflammation. Animal sources of sulphur include fish and eggs.

Omega 3 Containing Foods

Omega-3 fatty acids counter many health problems, including arthritis. Eicosapentaenoic acid, or EPA and docosahaenoic acid, or DHA are omega-3 fatty acids with strong anti-inflammatory properties.



Butter, olive oil, avocado, macadamia nut oil, raw coconut oil and cold water fish such as salmon, cod, haddock, halibut, mackerel and sardines provide an abundance of omega-3 essential fatty acids. Flax seeds, pumpkin seeds, sesame and sunflower seeds contain a significant amount of omega 3, as well. Eggs and poultry, fresh raw nuts such as almonds, hazelnuts, pecans, walnuts and pine nuts top the list of foods that helps heal arthritis due to their essential fatty acid content.

Allergen Free Diet

All individuals suffering from arthritis should check for possible foods allergies. Food allergies trigger inflammation and aggravate arthritic symptoms, especially in rheumatoid arthritis, according Dr. Mansfield, M.D., an allergy specialist and the author of "Arthritis: Allergy, Nutrition & The Environment."

Mansfield provides two relevant clinical trials. A placebo-controlled blind study of dietary manipulation therapy in rheumatoid arthritis patients was conducted by G. Darlington G and colleagues from The Burghwood Clinic, and published in the February 1986 issue of "The Lancet." The study concluded that 75 percent of 44 patients improved substantially or totally on dietary elimination. A second study, published in January 1991 issue of "The Lancet" was conducted by Kjeldson-Kragh and associates. The subjects, all suffering from rheumatoid arthritis followed a trial of fasting and one year vegetarian diet. The researchers concluded that most subjects responded favorably to restricted diet and had a negative response to the reintroduction of specific foods.

source : livestrong.com

Arthritis Relief Diet

Arthritis Relief Diet

Overview

As of 2010, an estimated one in seven Americans has arthritis, a general term encompassing more than 100 inflammatory diseases that cause joint stiffness, swelling or pain. Arthritis is a chronic affliction for which there is no cure; common forms include osteoarthritis, rheumatoid arthritis and gout. In addition to taking anti-inflammatories and other medications, diet can play an important part in keeping arthritis in check. Fight arthritis with foods that battle inflammation. Consult your doctor before making drastic changes to your diet.

Foods to Avoid

There are common rules for foods to avoid if you've been given a diagnosis of arthritis. Nightshades --- foods classified by their alkaloid, nitrogen-containing concentration --- such as tomatoes, potatoes and eggplant have been known to compromise joint function, though not all sufferers will react in this manner to these foods. Try avoiding nightshades for a couple of weeks to see if there is a noticeable difference in joint function.



Gout is linked to extra uric acid in the blood; avoid alcohol and bouts of overeating. Eliminate foods high in purines, an organic compound found in red meat, sardines, broths, shellfish and beans.

Omega Fatty Acids

Omega-6 fatty acids have been linked to excess inflammation for those with arthritis. Avoid linoleic acid, found in cooking oils such as corn and sunflower. One exception is gamma-linoleic acid, shown to reduce joint pain. A study of more than 50 patients with active rheumatoid arthritis found that consumption of 2.8 grams of GLA for six months significantly improved joint stiffness. Cook with olive oil, a healthy fat, instead of corn oil.



Omega-3 fatty acid has been seen to do just the opposite of the majority of omega-6 fatty acids. A healthy essential fatty acid found in salmon, tuna, halibut, herring, flaxseed and walnuts, omega-3 inhibits cytokines, which destroy cartilage. According to the University of Maryland Medical Center, rheumatoid arthritis sufferers who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs. Unlike medication, however, fish oil treats the symptoms of arthritis but does not slow the disease.

Go Natural

Dive into natural foods and cut out foods laden with additives and preservatives. This is common sense for all, particularly those prone to diabetes --- for which individuals with rheumatoid arthritis are at higher risk, "Arthritis Today" magazine reports. Cut refined carbs, saturated and trans fats from the diet for improved health.

Antioxidants

Free radicals can cause inflammation in the synovium membranes within joints and in body tissues; you can fight them by adding antioxidants such as vitamin C, vitamin E, carotenoids and selenium to your diet.



Vitamin C promotes the growth of collagen --- a component of cartilage. There are conflicting studies on vitamin C and arthritis, however. One from Duke University in 2004 found that very high levels of vitamin C accelerated joint damage in osteoarthritis patients. A second study found that subjects whose diets were low in vitamin C were three times more likely to develop rheumatoid arthritis. The U.S. Department of Agriculture recommends that women get 75 mg of vitamin C per day, and men get 90 mg. Pomegranates are a vitamin C source shown to reduce the activity of proteins that cause inflammation.

Vitamin E, another antioxidant, has been known to minimize free radical damage around joints. Primary sources include nuts, seeds, grains, avocados and some vegetable oils.



The carotenoid beta-cryptoxanthin may reduce the risk of developing rheumatoid arthritis. A 2005 study at the University of Manchester found that an increase in beta-cryptoxanthin, equivalent to one glass of orange juice per day, was associated with a reduced risk of developing rheumatoid arthritis. Foods high in beta-cryptoxanthin are peppers, squash, pumpkin, papaya and tangerines.



A diet lacking selenium have been shown to aggravate osteoarthritis and rheumatoid arthritis. The National Institutes of Health Office of Dietary Supplements reports that those suffering from rheumatoid arthritis have reduced selenium levels in their blood. Selenium is found in a variety of foods, including shellfish, fish, garlic, whole grains, fish and Brazil nuts.

Weight and Arthritis

Excess weight puts pressure on knees, hips and weight-bearing joints, accelerating wear and tear on cartilage that usually protects joints. The U.S. Department of Health and Human Services estimates that every two-pound increase in weight increases your risk of developing arthritis by 9 to 13 percent. Therefore, maintaining a healthy body weight is another means to reducing swelling and pain caused by arthritis.

source : livestrong.com