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25 Year Study shows Fruits and Vegetables the clear winner
Posted by: | CommentsCHICAGO – A large study offers the strongest evidence yet that a diet the government recommends for lowering blood pressure can save people from heart attack and stroke.
Researchers followed more than 88,000 healthy women for almost 25 years. They examined their food choices and looked at how many had heart attacks and strokes. Those who fared best had eating habits similar to those recommended by the government to stop high blood pressure.
The plan, called the DASH diet, favors fruits, vegetables, whole grains, low-fat milk and plant-based protein over meat.
Women with those eating habits were 24 percent less likely to have a heart attack and 18 percent less likely to have a stroke than women with more typical American diets.
Those are meaningful reductions since these diseases are so common. About two in five U.S. women at age 50 will eventually develop cardiovascular disease, which includes heart attacks and strokes. Women in the study were in their mid-30s to late 50s when the research began in 1980.
Previous research has shown this kind of diet can help prevent high blood pressure and cholesterol, which both can lead to heart attacks.
The new study appears in Monday’s Archives of Internal Medicine.
People might think, “I don’t have high blood pressure, so I don’t have to follow it,” said Simmons College researcher Teresa Fung, the study’s lead author. However, the results suggest, she said, that “even healthy people should get on it.”
About 15,000 women in the study had diets that closely resembled the low blood pressure diet. They ate about twice as many fruits, vegetables and grains as the estimated 18,000 women whose diets more closely resembled typical American eating habits.
Although the study only followed women, Fung said men would probably get similar benefits from the approach.
The study was limited because it merely tracked the women and their habits for 24 years. That’s a less rigorous method than randomly assigning equal groups of women different diets and comparing results. But that would be extremely difficult to do for such a long time.
Given that limitation, Dr. Laura Svetkey, director of Duke University’s hypertension center, said the study provides the best evidence yet of important long-term benefits from a low blood pressure diet.
“It’s nice to see research that really is aimed at helping people with prevention in a very practical way,” Svetkey said. She noted that the DASH diet, which stands for Dietary Approaches to Stop Hypertension, is available free on the National Institutes of Health Web site. The study was funded with NIH grants.
Dr. Nieca Goldberg, medical director of New York University’s Women’s Heart Program, said many patients would rather take a pill than adjust their eating habits. But, Goldberg said, “I always point out to my patients, if you make these changes in your lives, it could … keep you off medication” in the long run.
“There has to be a greater emphasis on the way we live our lives,” she said.
Garey Simmons
www.OptimalHealthRSQ.com
Garey@OptimalHealthRSQ.com
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A Heartfelt Thought
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Valentine’s Day may bring to mind heart-shaped boxes filled with chocolates, but please take just a moment today to consider the state of your real heart.
As women, we are somewhat protected from heart disease, at least until menopause. That’s one of the wonderful attributes of having estrogen coursing through our veins. This hormone keeps up our HDL (“good”) cholesterol. Over time, though, especially after menopause, our risk of heart attacks catches up with that of men.
Because more women are living longer, cardiovascular disease has actually surpassed cancer as the No. 1 cause of death among women. According to The American Heart Association, in 2004 around 460,000 women died from heart disease in the United States, compared to 270,000 from all types of cancer (of which 41,000 were from breast cancer).
Since cancer screening and treatment for women have advanced so far, we now need to focus on better screening and prevention of heart disease in women. This goal becomes even more important as our collective girth grows and time for healthy meals and exercise dwindles.
I don’t know about you but, personally, I have yet to sign up for that yoga class, and last month I managed to make exactly one home-cooked dinner. Unfortunately, my own poor habits are all too common. I just happen to be lucky to have genetics on my side – no one in my family has had a heart attack or stroke in their golden years (yet).
During my stint of working in a hospital’s Cardiac Intensive Care Unit, I met plenty of folks who had suffered the agony of a heart attack or stroke or, worse, were admitted again and again to the unit for specialized chronic cardiac care.
Beyond these disorders are all the other associated blood vessel problems, such as narrowing of the carotid artery by plaques (carotid stenosis) or a bulge in the wall of the aorta (aortic aneurysm), conditions that require risky surgeries to prevent life-threatening events.
I can still hear the words of a patient who had severe heart disease: “I wish I could go back and take that cholesterol medicine to have avoided all this.”
The medicines mentioned by this patient, called statins, are certainly capable of changing the future of heart disease. They have been proven to reduce the rate of first and repeat heart attacks. But, starting right now, you can take other, more straightforward steps to avoid such an outcome yourself.
So when you see those adorable silk chocolate boxes this holiday, be reminded that you can care for your own precious heart!
© 2007 Johns Hopkins University. All Rights Reserved. This article from Johns Hopkins University is provided as a service by Yahoo. All materials are produced independently by Johns Hopkins University, which is solely responsible for its content.
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Omega-3s – Get Fat!
Res-Q 1250 Omega-3 Tips Free E-Course!
Written by claire Friday, 04 January 2008
Resolution 2008: Get Fat. (the right kinds of fat)
By fat I do not mean physically morphing into an unhealthy mass by making a run to the donut shop every day, but to start getting the right fat many of us miss out on. Enter the healthy omega-3 fatty acids. Fat might still have a bad name in some realms but the news about good fats vs. bad fats is nothing new. Mono-unsaturated and polyunsaturated fats such as those in olive oil, avocado, seeds, and nuts have been found to be beneficial to overall health, as well as contributing to healthier skin and better brain function. Saturated and trans-fats are the bad guys in the fat world, increasing the risks of heart disease and contributing to cholesterol. These really should be limited by decreasing consumption of red meats and full fat dairy products. Food goods containing hydrogenated oils should be completely eliminated in lieu of more natural and clean products as many trans-fats are used as stabilizers and freshness extenders in packaged or pre made goods, many of which are also laden with sugars and artificial colors or flavors. None of that sounds very appetizing.
Omega-3 fatty acids are the current super power, so the perfect New Year’s resolution would be to get more of these into your diet. Omega-3 fatty acids can help to lower triglyceride levels, increase HDL (good) cholesterol, and can reduce inflammation in the body. They lessen the risk of blood clots, and are now being praised for their influence on the brain. They have positive affects on mood and mental conditions, helping with depression and anxiety, and possibly slowing dementia. Influencing metabolism, aiding memory, and being vital for hormonal processing, omega-3 fatty acids also decrease your stress levels by keeping cortisol and adrenaline from spiking. Omega-3 can actually help your sex life as well, with research noting that omega-3 increases dopamine, the body’s main pleasure transmitter. The best sources of omega-3s come from fatty fish such as wild Alaskan salmon, sardines (or kippers,) mackerel, trout, and even in other fish such as herring, bluefin tuna, and anchovies to name a few. Other sources include walnuts and flaxseeds. Algae sources work too, but are mainly seen in vegan omega-3 supplements. Be aware some fish contains high levels of mercury, PCBs, and other environmental pollutants. Some are also over-fished with regards to the sustainability of our edible sea life.
I encourage you to visit www.oceansalive.org for information on these issues so you can make educated decisions on which fish to purchase and consume. Aim to have fatty fish twice a week. Add walnuts to breakfast cereals, with snacks, on top of salads, or ground and crusted on chicken. Flax meal is easily sprinkled on yogurt, and blended into smoothies.
Here is a delicious and simple fish dish to get you started. It also includes dark leafy green kale, another super food full of vitamins, antioxidants, iron, and vitamin K. Finish this meal by warming a bag of unsweetened frozen organic cherries in a saucepan with a few tablespoons of brown sugar and a squeeze of lemon, then serving it over a scoop of vanilla ice cream or with a thin slice of pound cake. A super nutritious meal that helps you get the right kind of fat. Simple Roast Salmon over Kale with Anchovy Butter serves 4 Butter: 6 – 8 Tablespoons of unsalted butter, room temperature 1/3 cup chopped fresh herbs (any combination you enjoy, such as parsley, chives,etc.) 3 salt packed anchovy fillets, chopped 1 small minced garlic clove sea salt and fresh pepper. Smash the anchovies and blend all ingredients to a smooth, consistent paste. Set aside, or this can be made and refrigerated up to a week in advance. Bring to room temperature before proceeding.
Salmon and Kale: 1 generous pound of WILD salmon, pin bones removed if needed, skin on, cut into 4 to 6 once fillets 2 bunches of curly or lacinado kale, washed and larger ribs removed OR pre-washed and trimmed kale from the produce section, chopped into about inch wide pieces drizzle of olive oil sea salt and fresh pepper Preheat the oven to 425 degrees. Start the kale by heating the olive oil in a large skillet with a lid. Add the kale, and a about ¼ of a cup water, broth, and some white wine if you wish. Cover and cook until kale is tender, about 6 to10 minutes. Season to taste. Meanwhile, oil a baking sheet or piece of parchment paper. Leaving the skin on the fish, season the salmon and place it skin side down on the sheet. Bake until barely set in the center, about 7 to 12 minutes depending on your oven and preference. (I am sold on 7 minutes for the soft melting texture I adore.) Plate the kale and top with a salmon fillet. Dot the fillets with the butter, letting some melt into the kale as well. Pass extra butter around allowing others to go nuts if they really want to. *
Check back weekly for Claire’s fresh , healthy and delicous recipes on the Weekly Lick.
Omega-3s Make Headlines
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Res-Q Manufacturers N3 Inc, report:
“For years, doctors and scientists have know the heart benefits of omega-3. Now, researchers have discovered numerous other benefits.
Omega-3 makes headlines:
“Omega-3 fatty acids protect against diabetes” – ABC News
“Omega-3 provides the necessary restoration of the oil needed to maintain a youthful and healthy appearance.” – Associated Content
“Getting Thin on Fats: Omega-3” – American Chronicle
“Adding omega-3 to statin therapy reduces triglyceride levels, without reasing LDL” – WebMD
“Omega-3s may reduce Alzheimer’s risk” – WebMD
Res-Q 1250 is highly distilled so that only Omega-3s are packed into our capsules. No fish parts or extraneous materials. Try this test. Take an el-cheapo Omega-3 capsule from any other source, this is telling especially if you have a 300mgs of EPA / DHA in a 1000mg capsule.
Freeze the capsule overnight in the freezer, for at least 8 hours. Cut it open the next day. If you have milky solids in the capsule what you are looking at is “fish parts.” If the contents are liquid and clear then you have a highly refined omega-3 capsule.
One customer tried this and wrote in that his Res-Q 1250 capsule was liquid and clear after 2 days in the freezer. That’s what we mean by “pure.’ His brother’s capsule from another company was more than half milky solid after 8 hours.
So there are omega-3s, then there are pure omega-3s. Res-Q 1250 is special and can be relied upon for all of the above!
Garey
Res-Q 1250 Omega-3 Tips Free E-Course!
Super Bowl Causes Heart Attacks?!?
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News reports flooding the media today are warning of a spike in cardiac arrests on Super Bowl Sunday based on a study done in Germany. Here is the English version of the article on Der Spiegel website: http://www.spiegel.de/international/germany/0,1518,532397,00.html
I watched a lot of soccer during my time overseas. Sure it can be exciting but how many games end in Zero – Zero after hours of play?
From the Associate Press: http://ap.google.com/article/ALeqM5hi1ILD8350dVSzepnoFAffrVuRKQD8UGFG100
In case you don’t know it, Dr. Lori Mosca, director of preventive cardiology at New York-Presbyterian Hospital says:
_ Take medications as prescribed.
_ Avoid tobacco smoke and fatty meals.
_ Get plenty of sleep the night before.
_ Don’t over-exert yourself physically.
_ If you drink alcohol, limit yourself to one drink for a woman and two for a man.
_ Try “not to get too angry with the refs.”
Another report offers that men may beat their wives if their team loses. So watch out for that.
If it’s anything like the last game of the season played between these two teams, it should be a great game. My instinct tells me that one team will win and one team will lose. How dull it would be if it ended 0 – 0.
Since I was a Paramus NJ resident for a few years, I will root for the Giants. I think Eli has had a tough time this season and he has fought back and overcome a lot to be in the Super Bowl at all. The easy money says Brady, but that’s the cool thing, we just have to wait and see how it plays out, refs willing.
My real desire is that it stays close until the last few seconds. Then we can say, what a great game. And that’s really what’s important: having an enjoyable time with friends and family.
Don’t forget Randy and Paula have a new song to sing after 13 years. If you don’t care about football maybe that will do it for you.
Most of you reading this I believe take Res-Q 1250 daily and that is your best course of prevention from heart attack.
Oh, here is my Super Bowl Special. 3 bottles of Res-Q 1250 along with 1 bottle of Res-Q Mg (Magnesium) for only $97.00, a savings off of retail of $79.95.
Magnesium is often overlooked, doesn’t get any good press, yet is vital for optimal heart health. We’re happy to include that in the package.
3 Res-Q 1250 / 1 Res-Q Mg Buy Now $97
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Blessings, Garey
Res-Q 1250 Omega-3 Tips Free E-Course!
Garey@OptimalHealthRSQ.com
Gifts of Heart Health
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Things we talked about:
-Omega-3s
-Mike Ciell, Unified Theory of Heart Disease
-Vitamin C, nature’s statin
-Move your body
I was reviewing my notes and came across the name of Mike Ciell, the pharmacologist and inventor I met at the Natural Supplements Trade show in October. He was the one who helped me to get a better handle on the whys and wherefores of Omega-3s. Well, in my notes there was a website that he posted an article on. I have borrowed the article and it’s well worth the read.
Did you know there were “other” theories of heart disease besides (lipid) cholesterol theory?
Unified Theory of Heart Disease
After reading this, I can tell you, you will want to be getting more than 60mgs of Vitamin C per day. (I am now taking 1200 mgs. 20X more than the recommeded dose. I am not trying to stave off scurvy, I have bad genes and this really helps. Mike calls it Nature’s statin.)
Oh, I signed up to run in a 5 mile race on December 15th in Baltimore. Everyone thinks its the Celtic Solstice celebration but really its my birthday and I figure I can run the 5 miler with the older crowd. Waddle, waddle, jog, jog, walk, breathe.
I have been doing the run/walk/run thing about 3.5 miles every other day. I am sure the momentum of 3000 people joining me on my birthday will carry me through. I will take plenty of Res-Q 1250 and Vitamin C that day, as I do every other day.
When I was 14 I ran the mile in 7 minutes. Who decided to make the mile so long that it now takes me 12 – 13 minutes? And that’s only the first mile. Jog, jog, jog. Ugh. But it feels really good when it’s over.
Take plenty of Omega-3s and Vitamin C every day. Shake that bottle of water before drinking it. The water molecules will thank you. Get up off the couch, park far away from the mall, walk a lot, jog a little. Breathe. Enjoy the season.
Oh, one more thing, I put up a webpage that I thought was pretty good. The bad boy of the NFL Terrell Owens has a great foundation helping kids. His birthday bash is a fundraiser for several really good programs. He is also endorsing bodylastics an inexpensive way to exercise. Check out the webpage:
(I am not saying that a $50 investment in rubber bands is going to make you look like Terrell Owens, but hey, it can’t hurt.) Visit Bodylastics by T.O.
So I am glad I reviewed my notes. I will get in touch with Mike. I have some ideas for a new project that I want his help on.
As always,
Choose Health!
Garey Simmons
Easy on the Wallet Christmas Specials
Peace and Blessings!
Optimal Health RSQ
1539 Merritt Blvd Suite 142
Baltimore, MD
21222
US
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Short List of Easy to do
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Yesterday I attended the Health Products Expo in Baltimore and was amazed at the 1700 exhibitors and the 400 exhibitors in the New Products Pavilion. Paul Zane Pilsner was right in his assertion that the next wave of economic boom was going to be in the field of Wellness. Common everyday folks like you and me are going outside the box of traditional “pill for every ill” treatment, and being proactive in maintaining health through nutrition and exercise.
Due to technological advances, outsourcing and the world being so interconnected, inventors and marketers can leverage whatever they need to get to market quickly. Watching one of the presidential debates, it was stated that at the time of the creation of social security, life expentancy was a few months past retirement. We as a population are now living 15 years past retirement age.
The wellness revolution means that not only will those of us who pay attention to diet, exercise and nutrition will live even longer, we will be living a higher quality of life. Octarians are on the golf courses in record numbers and some of the doctors, scientists and inventors I met yesterday are helping to ensure that at age 100 we will be bicycling and rock climbing. I kid you not.
I had a chemistry lesson from a pharmacologist and inventor who wanted me to know in no uncertain terms that 1 gram of vitamin C a day (in any form – abscorbic acid in powder form costs pennies) along with sufficient quantities of Omega-3 oils, will indeed reverse plaque build up in the arteries.
There was a study in Italy among 1st heart attack survivors. One group was given a statin drug that starts with a Z as a treatment to prevent a second heart attack and the other group was given 1 gram of Vitamin C a day. Guess which group had a MUCH lower incidence of 2nd heart attacks? You guessed it. Vitamin C won hands down.
Drinking 5 cups of H2O (water, in laymen’s terms) reduces your risk of heart disease by 50%, so says a study of 7th day Adventist women over those who drank less water. Soda and coffee don’t count. If I can convince you to make one change over the next 90 days, drink more water.
Short List of Heart Health To Do’s:
1. Drink more water
2. Take more Omega-3s
3. Add more Vitamin C to your diet daily in fruit or supplement form.
You may ask, “how much vitamin C?” As much as you can while maintaining a regular soft bowel movement. Oh, did I mention that water and Vitamin C will cure constipation?
At some clinics, cancer patients are receiving 125 grams of Vitamin C through an IV (that’s 125,000 milligrams a day). Cancer cells see the vitamin C and see a glucose mole cule and gobble it up. But the Vitamin C is a smart bomb and oxygenates the cancer cells and cancer cannot reproduce in the presence of oxygen.
These studies are out there but not in the mainstream. We are still in the evolution of the wellness revolution and this information has to be sought out, we are still looking under rocks and in caves to find the wise ones. But they are there. Be proactive, ask a lot of questions. Let me borrow a line from my pharmaceutical brothers, “Ask your doctor about Vitamin C.”
See my special offers at http://optimalhealthrsq.com/content/view/67/105/
Be well, be encouraged, be happy, smile a lot, and keep breathing (mindfully)
Garey Simmons
PS I always intend to write short emails as your time is so valuable but once I start I forget about the off switch. Somebody, please remind me to share in the next email what I learned about HDL and LDL cholesterol, man oh man. If LDL cholesterol had a good lawyer big Pharma would be paying on a class action lawsuit. Ok, next time.
Optimal Health RSQ1539 Merritt Blvd Suite 142Baltimore, MD21222US
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Coming Soon!
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What Really Causes Heart Disease?
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Mending Hearts- A Newsletter for Healing Hearts from Dr. Kirk Laman, Cardiologist Please pass Mending Hearts to your friends and neighbors. If you know someone who is suffering with physical, or emotional, heart trouble they can benefit from this newsletter.
Why do people get heart disease? Although this might seem like a very simple question, it isn’t really. The traditional medical answer for why people get heart disease is that people get heart disease (and by this we are talking about cholesterol deposits inside the heart arteries: coronary heart disease) because of risk factors.
They have various risk factors- smoking, high blood pressure, high serum cholesterol, diabetes, obesity, family history of heart disease, low HDl cholesterol, inactivity, or other risk factors and this is the reason that a person is stricken with heart problems.
Although this seems like a good answer, it isn’t really the answer.
While it is true that people who have risk factors are more likely to get a heart blockage, risk factors aren’t the real cause of heart attacks and cholesterol build up inside the arteries.
Medical science doesn’t know completely, but our main working theory is that injury to the inner lining of the arteries what is called the Intima (a single row of cells that line the artery) is the real culprit.
When the Intima becomes injured then the natural balance between cholesterol moving into the artery and out of the artery is disturbed.
You see cholesterol and many other substances are always moving in and out of cells.
But when the Intima becomes injured it stops working like it should and cholesterol begins to build up in the arteries. Dysfunction of the normal working of the Intima is critical in the formation of heart blockages.
We can consider this injury to be much like the injury to any part of the body.
Think what happens when an irritant is poured on our skin. Say we pour a chemical that causes a burn of the skin. The cells on the outermost part of the skin become red and inflamed. If the injury is bad enough, the outer skin may be penetrated and an actual burn may occur.
Injury to the Intima happens in the same way. Certain substances that may be toxic to the Intima circulate in the blood and injure the one cell thick lining, leading to inflammation.
So the logical question is: What causes injury to the Intima?
Scientists still don’t know conclusively but repetitive injury to the Intima is thought to occur from high blood pressure (for most cases of high blood pressure the cause is unknown), an infection in the artery wall, or high levels of LDL cholesterol.
It has also been shown that certain growth factors- chemical messengers, somehow turn on the process of cholesterol buildup. This suggests that the body’s immune system may play a role.
So the answer to what causes heart blockages is still unclear.
What is known is that what we do to our bodies: what we eat, our lack of exercise, our excessive weight, what we smoke, and having uncontrolled blood pressure predisposes a person to heart disease.
But did you know that Stress and even our negative emotions: anger, sadness, fear, anxiety, depression, and loneliness have been shown to actually cause heart disease?
In one study, it was found that people who suffered from Anxiety had twice the likelihood of having a heart attack as people who don’t have anxiety.
Luckily, even if we may not know the cause of heart blockages they can be prevented and even reversed.
We can begin the process of lowering our chances of getting heart disease by altering our lifestyle choices.
We can choose to eat better, exercise more, stop smoking, and control our blood pressure.
We can also choose to heal our sadness, release our anxiety, and overcome the anger that plagues us.
Many resources are available for healing. You can check out a Yoga class, begin to meditate, or consider starting therapy.
In my book, How to Heal Your Broken Heart, I teach a technique called Practicing Remembrance for greater heart opening.
Choose what’s right for you, but make a choice. It could be the thing that leads you down the road to greater heart health.
All the best,
Dr. Kirk Laman ——————————————————————-
Heart News:
Stress has been definitely linked to the work place. The British Medical Journal reported in the January, 2006 issue, that workers with what they perceived to be high job strain had twice the chance of developing heart disease when compared to people who had favorable feelings about their job. Workers were followed for up to 25 years in this study. People in low salary jobs, with few career opportunities relative to efforts required at work also had 2.4 times the risk of getting heart disease. This is one of the first studies to show convincingly that work stress is related to heart disease.
If you’d like to find out about an ancient technique for healing the emotional issues of your heart, check out my book: How to Heal Your Broken Heart.
Click Here to Go to Dr. Laman’s Website
Thanks for taking the time to read this newsletter. Please send it on to a friend. I wish you the best in your journey to greater heart health.
Dr. Kirk Laman
Kirk Laman Enterprises LLC
2096 Autumn Hill Drive Ann Arbor, MI 48103
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What if I must take a statin?
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Recommended by Cardiovascular Surgeon, Dr. Frederic Vagnini, M.D., FACS
In a recent study published in the Lancet medical journal, 18,645 people were randomly assigned to receive omega-3 fatty acids every day, plus a statin (cholesterol reducing drug). Another group was given a statin alone.
After 4 1/2 years, the researchers found a 19% reduction in major coronary events including sudden cardiac death, among patients taking omega-3. Patients taking omega-3 also had 19% fewer non-fatal events—including non-fatal heart attack, unstable angina and coronary revascularization—than people taking statins alone.
The study shows that taking the omega-3 fatty acids with a statin can greatly reduce your chance for heart disease. Omega-3 is one of the most beneficial nutrients you can include in your diet. In addition to the cardiovascular benefits, omega-3 has also been found to help improve memory and brain function, reduce allergies, improve mood, reduce symptoms of PMS and improve skin and hair health.
Res-Q® 1250 Omega-3 supplement
It is almost impossible to obtain enough EPA and DHA from the foods you eat. That is why supplementing with omega-3 is so important to your health. Res-Q® 1250 is the purest, most potent, pharmaceutical grade omega-3 available. Manufactured under stringent guidelines, Res-Q® 1250 undergoes an extensive purification process to ensure that there is no trace of contaminants such as mercury.
“Omega-3 fatty acids have been shown to be quite beneficial for triglyceride reduction, arrhythmias,irregular heartbeat and to help reduce the incidence of sudden cardiac death. I recommend Res-Q® 1250 to all of my patients who take medication to reduce their cholesterol.This product is great for everyone who is concerned about heart health.”
Editor’s Note: CoQ10 is another supplement that can offset some of the negative effects of statins. Statins reduce cholesterol production in the liver. But they also reduce the production of CoQ10 a catalyst needed by the body for production of energy in the muscles (including the heart muscle) CoQ10 is contained in Res-Q Cell Power.
Another important distinction to understand is that statin pharmaceutical drugs were “discovered” from studying a chinese herb called red rice yeast. This herb has been used for 6000 years in China. It is sold as a dietary supplement on our website for $19.95. We have a long list of clients who have successfully used red rice yeast to bring their total cholesterol down below 200 in a very short amount of time. We always recommend CoQ10 with red rice yeast. Red Rice Yeast.
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