Take Care Of Your Heart So It Takes Care Of You

If you have a family history of heart disease or what some call “The Silent Killer,” you owe it to yourself to take steps to protect your health. Cardiovascular disease is expected to claims almost a half million lives, once again making it the number one cause of death in the US, per the American Heart Association.

The Food and Drug Administration (FDA) says the best thing you can do for your heart is to live a healthy lifestyle, which means eating a balanced diet, maintaining a healthy weight, getting exercise regularly and managing stress. Of all these things, diet is perhaps the most important.

A healthy diet is described as one that is nutritious and well-balanced, low in saturated fat, cholesterol and salt, and high in whole grains, fruits and vegetables. But perhaps the most important nutrient of all to your heart health is the Omega 3 fatty acids.

Omega-3 is found in foods such as fatty fish (salmon, tuna, herring and sardines), walnuts, flaxseeds and soybeans and their oils. It has many beneficial effects, including decreasing triglycerides, lowering blood pressure, reducing blood clotting, enhancing immune function and reducing the risk of sudden cardiac death by decreasing the risk of abnormal heart rhythms.In recent years concerns over contaminants, like mercury and PCBs, in fatty fish have led the health conscious in search of alternatives.

That’s where fish oil supplements come in. NOW Omega 3 fish oil is made with highly purified pharmaceutical grade fish oil so you don’t have to worry about contaminants.

Two soft gels per day helps to lower triglycerides, slow the buildup of plaque in the arteries, lower blood pressure slightly, and reduce the risk of death, heart attack, dangerous abnormal heart rhythms and strokes in people with heart disease.

Timing Tops Supplement Usage

The last time I was with my doctor, we were talking about the supplements and vitamins we take. He advised that you should not just pop pills but understand how to get all the benefits you can from them, and prevent any side effects. This led to the topic of when the best time to take them was.

The first thing we agreed on was to read and follow the directions that are printed on the package or bottle. There are recommendations on whether they are best in the morning, afternoon or evening based on the individual supplement.

I checked my directions and verified the following:
Fish Oil (Omega-3) Take 2 to 3 times per day with meals
Vitamin B Take 1 per day with a meal
Vitamin C Take 1 per day with a meal
Vitamin E Take 1 per day

If you are in doubt as to the directions for a supplement, the recommendation is during or right after a meal, unless there are other directions. Remember to hydrate, (drink plenty of fluids) as well.

Another tip about vitamins that I got was to give them a chance to work. Take them consistently to get the most benefit to your health. Normally it takes 2 to 3months before you feel the full positive effects of adding nutritional supplements.

Finally he said when I come in for my exams to keep him filled in on what I am taking. If I forget he asks me if I am still taking them.

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Supplements I Recommend

The supplement industry seems to push hundreds of thousands of "best in the world miracles" in order to achieve health benefits and it is difficult to choose the good from the bad. Every day it seems there are exaggerated, misleading and flat-out false claims in what we see, hear and read.

On the other hand we can’t ignore the pharmaceutical-like properties of real food. Keep in mind that supplementation is a very personalized thing and that "supplement" should imply that you are adding to an already healthy and varied diet.

Certain supplements can be beneficial, and I have highlighted what I use based on cost and benefit:

Fish Oil
Omega-3 fatty acids are one of the superfoods of this decade. The research has been very promising when it comes to this essential fat found in fatty, cold-water fish such as; salmon, mackerel, sardines and herring. The problem is, most people don't eat enough fish to get the coveted EPA and DHA (components of omega-3's) found in these fish and responsible for a healthier brain, heart and joints.

A multivitamin/mineral
These are good for almost anyone who wants to make sure that any shortages in their nutritional needs are covered. My recommendation for someone looking for a multivitamin is one with 100% RDI in most ingredients. You don’t want too much vitamin A (more than 10,000 IU) and folic acid (more than .5g).

Whey protein powder
Very versatile and easy way to get a useable protein into your body. Protein smoothies are excellent before or after exercise and can be turned into a meal-on-the-go really easily. Isolate is a purer form than concentrate when it comes to whey protein.

Vitamin D
In light of recent research, vitamin D is becoming as essential as fish oil. Medical literature has been full of articles on it's positive impact on health. It has been shown to lower the risk of diabetes, along with fighting breast and pancreatic cancer, and it has even been shown to lengthen life. Research considers 1000IU’s safe for almost anyone, so unless you live in the tropics you need all you can get.

Calcium
Women especially need more of this mineral. Recommendations of 500mg supplements will help you reach a daily target of around 1200mg. If you can find a supplement with vitamin D and Calcium (and maybe magnesium) in one, this is a good bet.

Additional Supplements:

These supplements are still being researched but preliminary results are positive and worth added if you have a specific need.

Alpha Lipoic Acid:
ALA is an antioxidant with the unique ability to function in both water and fat. It has been used to boost brain function and improve age-related conditions by protecting nerve cells. Alpha Lipoic Acid (ALA): See discussion here.

Creatine Monohydrate:
This continues to be the top bodybuilding performance and muscle building supplement of choice.

Probiotics:
Healthy bacteria such as Acidophilus have shown some promise in keeping the gut healthy. Preliminary research has shown the possibility of preventing peptic ulcers, infections and even reduce the risk of colon cancer.

PS as a side note: Many people are using a colon cleanser along with Acai Berry for weight loss.

Have A Heart ... Help It Out

The American Heart Association recommended a supplement that I am behind 100%.

It's important that healthy people get adequate nutrients by eating a variety of foods in moderation. In addition to an 81Mg Aspirin, one supplement that I have been taking is for omega-3 fatty acid.

As someone who has had multiple bypass surgery, I am convinced that I can lower my probability of more cardiovascular disease and/or lower my risk factors by taking vitamin or mineral supplements.

I know that eating more fish has been associated with decreased risk of heart disease. The American Heart Association recommends that patients without documented heart disease eat a variety of fish, that contain omega 3, at least twice a week. Examples of these types of fish include salmon, herring and trout.

Those with documented heart disease should consume about 1 gram of omega-3 fatty acids, preferably from fish, but my doctor said supplements could also be considered.

Since my triglycerides, or blood fats were on the high side I take 2 or 3 capsules of fish oil a day. I read that the Japanese average of over 3000 mg of fish oil per day, and their incidence of heart problems is way lower than the rest of the world.

Since I am not overly fond of herring and I can't always get salmon or trout, I rely on supplementation to keep my heart healthy.

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