Plant-based omega-3s may boost heart health and reduce risk of heart disease

 

People often think of salmon when they think of omega-3 fatty acids, but a new research review found that the major plant-based version of the nutrient, alpha-linolenic acid (ALA), can benefit heart health and reduce the risk of heart disease for those who do not eat seafood.

Researchers found that consuming ALA that is found in plant-based foods like walnuts and flaxseeds was associated with a 10 percent lower risk of cardiovascular disease and a 20 percent reduced risk of fatal coronary heart disease. Previous research has linked omega-3s with a lower risk of heart disease. However, this conclusion was based on a large evidence base from marine-derived omega-3s, and there was less evidence for the benefits of ALA. 

After analyzing the studies, the researchers found that ALA had beneficial effects on reducing atherogenic lipids and lipoproteins -- for example, total cholesterol, low density-lipoprotein cholesterol and triglycerides -- as well as blood pressure and inflammation. This could help explain ALA's benefits to heart health, according to Emilio Ros, emeritus investigator at Institut d'Investigacions Biomèdiques August Pi Sunyer. 

Thus there are multiple ways of meeting the recommendations for omega-3 fatty acids. 

"We were able to find evidence supporting current dietary guidelines that ALA should provide about 0.6%-1% of total energy in a day, which is about 1.1 grams a day for women and 1.6 grams a day for men," Ros said. 

These recommendations are equal to about 1/2 ounce of walnuts or just under one teaspoon of flaxseed oil. 

Getting Protein From a Wide Variety of Sources May Lower Risk of High Blood Pressure

 

Getting protein from a wide variety of sources may help adults lower their risk of developing high blood pressure, according to new research. The findings suggest even further that proper nutrition—specifically consuming a balanced, varied diet—can help support cardiovascular health.

The study, published recently in Hypertension, a journal from the American Heart Association (AHA), found that people who consumed a high variety of protein—from at least four or more different animal, plant or seafood sources—had a 66% lower risk of developing hypertension (high blood pressure), as compared to people who ate fewer types of protein.

"The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure," study author Xianhui Qin, said.

Researchers analyzed data from more than 12,000 participants who took at least two out of seven surveys in the China Health and Nutrition Survey project. Participants self-reported three consecutive days of meals, along with a household food inventory during each survey.

Importantly, the results only applied to participants who ate an "appropriate level" of protein; the positive effects were no longer observed once certain foods were eaten in larger quantities, notably red meat, poultry and whole grains. People who ate the least amount of total protein were also at a greater risk of developing hypertension. 

Each protein source has unique nutrients that can offer heart-health benefits. "Legumes are high in potassium, which helps reduce the tension in the arteries, allowing for better blood flow," said Michelle Routhenstein, a cardiology dietitian and certified diabetes educator. "And fish is a good source of selenium, which helps reduce inflammation and oxidative stress in the body, two contributors to heart disease and high blood pressure."

Fish—specifically fish oils—also relaxes blood vessels and improves insulin sensitivity, both of which reduce hypertension risk.

In 2021, the AHA set new dietary guidelines to improve cardiovascular health. One suggestion—among getting adequate physical activity and minimizing added sugars and salts—is to include sources of lean or high-fiber protein. Plant proteins, fish or seafood, low-fat or non-fat dairy, and lean meats (while limiting red or processed meats) are all good options, the association said. 

The AHA recommends eating one to two servings—or a total of 5.5 ounces—of protein each day. 

Having hypertension puts you at an increased risk of developing other conditions like heart disease and stroke. And while adding new protein sources to your diet can reduce your risk of hypertension, it is not the only way to do so: Other dietary choices and lifestyle modifications have been shown to help keep a hypertension diagnosis at bay. 

The following are ways to reduce your risk of hypertension, according to the AHA: 

• Maintain a healthy weight
• Be physically active
• Don't smoke cigarettes
• Limit alcohol (one drink per day for women; two drinks per day for men)
• Eat a heart healthy diet (which includes vegetables, fruits, whole grains, low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils, and nuts)
• Limit sodium, sweets, saturated fats, sugar-sweetened beverages and red meats.

What are the Benefits of Bone Broth?

 

Bone broth is an ancient superfood but now trending in the health and wellness world.

Bone broth’s rise to fame in recent years started with the paleo dieting trend, which follows a way of eating that mimics the types of foods humans would have eaten during the Paleolithic era. Bone broth is a staple of the paleo diet. It is also keto-diet friendly, and the popularity of these diets has helped bone broth gain traction.

Bone broth is made with roasted animal bones and simmered for a very long time—usually between 12 and 48 hours—to give the bones plenty of time to break down and release the nutrients inside, including vitamins, minerals and amino acids. The type of bones used for the broth and the preparation will affect the nutritional value of the resulting bone broth. Generally, bone broths contain varied amounts of calcium, magnesium, potassium, phosphorus and trace minerals. Bones also contain collagen, the most plentiful type of protein in the body, and along with it a wide range of amino acids. The collagen in bone broth is a big factor in its popularity. 

Marrow contains additional vitamins and minerals, including vitamin A, vitamin K-2, boron, iron, zinc and essential fatty acids, and the connective tissue contains glucosamine and chondroitin, all of which may be imparted to the broth, depending on the bones used.

Bones from various sources may contain specific nutrients unique to its source. Here is a list of the most common types of broth: 

Beef Bone Broth—Contains protein and minerals, including calcium, magnesium, phosphorus and sulfur, and may also contain CLA (Conjugated Linoleic Acid), a type of fatty acid.

Chicken Bone Broth—Contains protein, vitamins and minerals. Chicken broth made with chicken feet contains more gelatin than chicken broth made without chicken feet.

Fish Bone Broth—Fish broth typically contains protein, vitamins and minerals, but it can also contain iodine.

All these vitamins, minerals and amino acids are the sources of bone broth benefits: 

Skin: The collagen in bone broth may promote skin health. An 8-week study on the effects of collagen supplementation on skin revealed better skin hydration and improved density of collagen in skin. 

Hair & Nails: Collagen is protein, and protein is a building block of hair and nails. Getting enough protein in the diet supports hair and nail growth. And supplementing with collagen may boost nail growth by as much as 12% plus reduce breakage. 

Joints: Glucosamine and chondroitin found in bone broth are popular nutrients used for supporting joint health. Studies show glucosamine and chondroitin may support joint comfort and help minimize age-related cartilage breakdown. 

Strong Bones: Collagen plays a role in bone health, and broth that contains magnesium, potassium and calcium may help support bones since those minerals contribute to bone health. However, the amounts of these nutrients in bone broth are typically low. 

Digestion: Amino acids and gelatin in bone broth may help balance the gut, aid digestion and support a healthy gastrointestinal tract. 

You can make your own bone broth, or buy premade. If you do make your own bone broth, you can also add fresh or ground organic herbs to boost the flavor and benefits. Try organic garlic, ground turmeric, rosemary or thyme.

What are Nootropics?

 

Research has shown that declining memory function can sometimes start as early as age 30. Maintaining cognitive faculties consistently ranks near the top of people’s long-term health wish lists.

Nootropic herbs are plants that support mental performance, such as cognition, memory, concentration, focus and learning while mitigating and protecting against cognitive decline. Nootropics also help to support mood, sleep and mental health.

Depending on the types of benefits desired, nootropics can be taken as a single ingredient, or combined with other nootropics to form “stacks” for even more enhanced effects.

Below are some of the nootropic herbs:

Rosemary

Rosemary is medicinal and nourishing for the nervous and cerebrovascular systems. Rich in terpenes, phenolic acids and flavones, rosemary is strongly aromatic and a potent antioxidant. Energetically, it is warming and slightly bitter, making it a great herb to incorporate. 

Rosemary supports cognition, memory and alertness, giving us that mental “on”feeling. There are many ways to incorporate rosemary into our daily routines. Rosemary essential oil can be diffused in the space or simply inhaled. In terms of culinary applications, rosemary can be used both fresh and dried, infused in olive oil or vinegar, or combined with salt for an herbal seasoning while rosemary tea is quite delicious.

Lemon Balm

Lemon balm is incredibly nutritive to the nervous system. It is calming and supports the mood while also increasing alertness. It helps to increase cognitive speed. Energetically lemon balm is cooling and helps us to recenter, ground and tune in. It is quite uplifting to the mood and helps to protect the aging brain.

Bacopa

Bacopa is also known as Brahmi and water hyssop. It is extremely bitter and energetically cooling. Ayurveda considers bacopa to be a rasayana, or a rejuvenating herb for vitality and longevity. Bacopa is an antioxidant, anti-inflammatory, cerebral tonic, neuroprotective and nervine. Bacopa is a fantastic herb to use daily to support mental clarity, retention, problem solving and rate of learning. It is a great herb for those that might have trouble sitting and focusing on the task at hand to promote attention, or for those who are over-stimulated mentally to combat mental fatigue. Bacopa supports forgetfulness in the short term, and enhances memory in the long term.

Caffeine and L-Theanine

While you can take caffeine on its own to get a boost of energy, the “jitters” or feelings of anxiousness followed by fatigue that is often associated with this stimulant can sometimes do more harm than good, especially for tasks that take longer periods of time. These side effects make taking caffeine on its own a less than ideal solution for maintaining healthy energy levels. 

However, if you stack L-theanine (an amino acid that found primarily in green and black tea and some mushrooms to help ease anxiety, stress and reduce insomnia) with caffeine, you can not only enhance cognitive performance due to this amino acid’s ability to cross the blood-brain barrier, but you may also feel calm while boosting mental energy.

Stacking these nootropics can help you stay motivated and zero in on the task at hand, making this combo one of the best for energy and focus without the crash. 

Alpinia Galanga

Alpinia galanga is part of the ginger family. This herbal nootropic is a powerful alternative if you are looking for same-day enhanced focus and mental energy. 

Alpinia galanga works with a cognitive process called the “Attention Network Function” (ANF) to combat stressors that can pull our attention in multiple directions, helping to keep us on track and energized without any negative side effects.

While you can stack this nootropic with caffeine to amplify the stimulant’s effects, Alpinia galanga can sustain mental alertness just fine on its own making it an increasingly popular option for those looking for a mental edge.

Ginkgo Biloba

Ginkgo biloba may have the potential to improve memory and slow cognitive decline that comes with aging. Ginkgo promotes multiple cognitive functions by improving blood flow to the brain, regulating neurotransmitters and can also offer antioxidant benefits that help fight free radicals.

Not only is ginkgo a great resource for recall, but it can also bring some benefits for nervous system support and promote healthy levels of dopamine for a balanced mood.

Lion’s Mane Mushroom

This mushroom provides some adaptogenic benefits and helps manage brain fog for better recall. Lion’s mane is commonly stacked with other nootropics like coffee for a more productive start to the day, or other mushrooms like reishi or chaga for bolstered immunity or to relax the mind.

As an adaptogenic mushroom, lion’s mane can effectively lower the effects of stress on your body so that you are able to maintain mental clarity and can recall what you need to.

Ashwagandha

Because ashwagandha can easily reach the neurons beyond the blood-brain barrier, it is able to help us adapt to stressful situations by lowering cortisol levels and reducing our fight-or-flight response to stress. 

Studies suggest that a high concentration of full-spectrum ashwagandha can improve one’s resilience to stress and self-assessed quality of life. Ashwagandha may even play a role in mitigating feelings of anxiousness and promoting a more balanced mood.

There are some great nootropics you can stack with ashwagandha to enhance these benefits. For example, rhodiola rosea is an adaptogenic herb that helps regulate mood and maintain healthy energy levels while Korean ginseng can support immune and cardiovascular health along with a healthy response to stress. When you stack nootropics like these together, you are more able to bring comprehensive balance back your body and mental health.

Resveratrol Benefits

 

Resveratrol is a natural polyphenolic compound found in some plants and dark-colored berries. As the focus of many studies, resveratrol has been shown to have many positive health benefits. 

Resveratrol for Anti-Aging and Skin Benefits

The antioxidant benefits provided by resveratrol may help protect cells from free radical damage, which is cellular damage that occurs due to everyday bodily functions like exercising and digestion. 

Resveratrol may also help protect skin against photo-aging. And it may affect enzymes known as sirtuins, which are involved in the aging process. Resveratrol is a common ingredient in anti-aging skin creams due to these potential anti-aging benefits.

Resveratrol for Cardiovascular Tissue and Blood Health

Research suggests that resveratrol may help improve circulation and support healthy blood lipid levels and lipid metabolism. Resveratrol has unique and profound protective effects on cardiovascular tissue, so it may support heart health since it displays a high affinity for cardiovascular tissue.

As red wine is one of the richest sources of resveratrol, often we link drinking red wine with potential cardiovascular benefits.

Common sources of resveratrol include the skins of red grapes, peanuts, blueberries, cranberries, soy, cocoa and dark chocolate, pistachios, mulberries, bilberries and Polygonum cuspidatum (Japanese knotweed). Also, a type of tea called Itadori tea (meaning “wellbeing” tea) has been used for centuries in Asian countries to support heart health due to its richness in resveratrol. Here are the typical resveratrol amounts in some common food sources:

Raw Peanuts: 1 cup (146 g) contains 0.01 - 0.26 mg resveratrol

Boiled Peanuts: 1 cup (180 g) contains 0.32 - 1.28 mg resveratrol

Peanut Butter : 1 cup (258 g) contains 0.04 - 0.13 mg resveratrol

Red Grapes: 1 cup (160 g) contains 0.24 - 1.25 mg resveratrol

Dark Chocolate: approximately 0.4 mg of resveratrol per 1 kg of dark chocolate

Cranberries: 0.5 - 0.8 mg resveratrol per 1 kg of cranberries and up to 1 mg per 1 kg of cranberry juice

Blueberries: 0.3 mg resveratrol per 1 kg of blueberries and up to 16 mg per liter in blueberry juice

Health Benefits of Cilantro

 

Cilantro, the leaves of the coriander plant, is a bright green herb commonly used in Mexican, Asian and Middle Eastern cooking. Apart from its somewhat citrusy, peppery flavor, cilantro is added to dishes for its potential health perks:

1.  A good source of nutrients

In addition to its color and flavor, cilantro adds to our nutrition. A quarter cup of raw cilantro leaves provides 16% of the daily value (DV) of vitamin K, which supports bone health and helps wounds heal. It also offers 5% DV of vitamin A and 2% DV of vitamin C, the two vitamins responsible for immune function.

2. Contains antioxidants

Cilantro has many types of antioxidants, including polyphenols. Polyphenols reduce inflammation and prevent cell damage that may have otherwise contributed to premature aging and heightened disease risk.

3. Help cardiovascular health

Traditional medicine has long used parts of the coriander plant (including cilantro leaves) to treat pain, inflammation, gastrointestinal problems and diabetes. The herb may also have cardiovascular benefits, such as regulating blood pressure and heart rhythm. The researchers theorize that this is due to cilantro's high antioxidant content.

In general, cilantro has few downsides, especially when it comes to nutrition content. However, a few people may want to avoid cilantro due to their sensitivity to the smell of a compound in cilantro called aldehydes.

Additionally, because cilantro is often consumed raw, it poses the risk of being contaminated with bacteria that would have otherwise been killed via cooking. The herb can also negatively interact with certain medications or other herbs. Therefore, be sure to consult a doctor or other qualified health care provider before consuming large amounts of cilantro.

Adding 10 Minutes of Exercise a Day Can Boost Your Health

 

Exercise is more important when a person gets older because it can slow down the effects of aging.

To do exercise, you can start with a small amount and build that up over time. Researchers say adding just 10 minutes of exercise a day can provide significant health benefits. Although ten minutes per day seems nominal, over a span of a year, it adds up to a lot more hours of exercise.

Researchers said that if adults aged 40 to 85 engaged in just 10 additional minutes of moderate to vigorous physical activity a day, it would save 110,000 deaths a year.

If the same groups increased their exercise by 20 minutes, it could save 209,459, and 30 minutes could prevent 272,297 deaths. 

“Regular exercise benefits virtually every organ system in our body. It reduces blood pressure, blood sugar, and cholesterol levels. Exercise can also help us sleep better and improve our mood, sense of well-being, and quality of life,” said Dr. Vanita Rahman, clinic director of the Barnard Medical Center at the Physicians Committee for Responsible Medicine.

As mentioned before, regular exercise can also protect us against the natural physical effects of aging. 

“In our 30s, we all begin experiencing some level of age-related muscle loss called sarcopenia,” Dr. Danine Fruge, medical director of the Pritikin Longevity Center in Miami. 

“If we are active daily, we lose less, but if we are inactive, we can lose on average 3 to 5 percent of our muscle mass per decade,” Fruge said. 

“Maintaining a healthy muscle mass for our age is key for preventing falls and unhealthy bodies as well as increasing both qualities of life and longevity.”

 “Simple things like choosing to take the stairs instead of the elevator, taking some work calls during a walk, and, if possible, scheduling a few 5- to 10-minute breaks in your day to do some simple exercises like jogging in place or squats can help you increase your activity enough to reap those benefits that help your body function optimally for better longevity,” said Dana Ryan, director of Sport Performance and Education at Herbalife Nutrition explained.

During COVID-19 pandemic, there are many ways you can be active indoors:

• Strength training

• Yoga

• Dancing

• Pilates

• Walking up & down stairs

• Cycling

• Stretching

Below is an example of a workout that can be performed indoors with limited space with and without weights/bands. These exercises will help with joint support, balance and maintaining muscle mass. If you feel pain during any exercise, stop immediately. Exercises should be performed at least three times a week. Stretching is recommended before and after workouts.

 

Weight & Bands				Body Weight
	Sets	Reps			Sets	Reps
Jumping Jacks	3	10		Jumping Jacks	3	10
Goblet Squats	3	8		Lunge	3	8
Glute Bridge	3	8		Glute Bridge	3	8
Band Pull Apart	3	8		Tricep Dips	3	8
Dumbbell Shoulder Press	3	8		Push Ups	3	8
Band Row	3	8		Wall Slides	3	8
Russian Twist	3	10 Each		Russian Twist	3	10 Each Side
Leg Raise	3	10		Leg Raise	3	10
Plank	3	30 Sec		Plank	3	30 Sec
Day 2				Day 2
Push Ups	3	10		Push Ups	3	10
Dumbbell Row	3	10 Each		Y's & T's	3	10 Each
Plank	3	30 Sec		Plank	3	30 Sec
Arm Flutters	3	20 Sec Each		Arm Flutters	3	20 sec Each
Crunch	3	15		Reverse Fly (without weights)	5	10 Times
Stairs	3	5 Times		Crunch	3	15
Lunge	3	8 Each		Goblet Squats	3	10
Bird Dogs	3	8 Each		Bird Dogs	3	8 Each
RDL	3	8		Stairs	3	5 times