Wellness Blog
All you need to know about fish oil benefits for the heart
The heart is one of the largest and strongest muscles in the body. It also keeps the body functioning by pumping blood throughout the body.As people age or neglect their bodies, illnesses related to the heart can surface. Cardiovascular diseases are one of the leading causes of death in Australia with 41,000 cases in 2018 (1). Also, hospitalisation related to cardiovascular issues increases during weather or temperature spikes (2). This can be seen more in winter compared to summer, as older people are more sensitive to the cold weather.To have a healthy heart, you need to lead a healthy lifestyle by exercising daily and eating a well-balanced diet. Taking supplements can boost the effects of the right food and exercise on the body. One of these supplements is fish oil as it is known to have benefits to support heart health.About the heartThe heart plays an integral part in getting nutrients and oxygen to different parts of your body. If not taken care of properly, it can lead to serious illnesses. Understanding what the cardiovascular system is and how it works can help us maintain a healthy heart.What does your heart do?The heart is located in your upper body behind the bones in your chest. You can feel a soft thump when you put your hands on top of it. It has a similar size as your fist when clenched (3). One special thing about the heart is its chambers. There are four chambers that are separated by a septum or a wall to differentiate the left and right sides of the heart. Each side has an atrium and a ventricle that collects and pumps out blood. Valves are also found in it to act as a stopper so that blood will not flow backward.Different veins and arteries circulate the blood inside the body as the heart beats. Arteries are blood vessels that carry oxygenated blood away from the heart, while the veins bring it back once it has delivered the oxygen to the different body parts. The major vein and arteries of the heart are the venae cavae and the aorta which is designed to deliver deoxygenated and oxygenated blood to the heart. The heart is also connected to different smaller arteries and veins which are divided into where it will go, whether to the upper or lower part of the body. There are also pulmonary and coronary veins and arteries that go directly and back to the lungs and heart (3).How does it work?Your heartbeat is the motion that helps circulate blood inside the body. With one pump, deoxygenated blood goes to the right atrium. It then passes through the right ventricle, from where it journeys to the lungs and stomach to receive oxygen and nutrients. It then returns back to the left atrium of the heart and moves to the left ventricle (4). The next pump moves it to different parts of the body. This cycle continues when it returns to the heart after it releases oxygen and nutrients.How to properly take care of the heartCardiovascular disease affects 4 million Australians and is 1 in 4 causes of death (7). The risk is greater as you age, as the heart and body might not function as efficiently as they did before. Understanding heart diseases and their causes can help in preventing illnesses and maintaining a healthy lifestyle (8). Creating and sticking to an exercise routine can get your body on track towards a healthier lifestyle. Not only does it reduce the risk of heart attack or developing heart illnesses, it also strengthens your bones and tones your muscles. It does not have to be a gym routine as long as you keep your body moving. Even house chores and playtime with your kids in the garden can be considered a form of exercise.Understanding your body can also be a way to take care of your heart. Consult with your doctors on how to further improve your cholesterol levels, heart rate, and blood pressure.A heart-healthy dietAdding more fruits and vegetables to your diet can lower the risk of heart disease. Eating healthier fats and less salt can give the same nutrients that you need without the increased risk of cardiovascular diseases. Supplements can also help increase the intake of vitamins and nutrients that you need. For a heart healthy diet, the Heart Foundation recommends that Australians regularly take legumes, vegetables, fruit, wholegrain cereal, lean meats and alternatives, reduced fat milk, cheese and yoghurt and alternatives, seeds and nuts, and healthier oils (24). A heart-healthy diet also includes limiting salt. However, an important part of your daily diet should also include fish, including oily fish (24). In the event that a person cannot fulfill certain nutritional needs from eating seafood, they may consider fish oil supplements. Using fish oil benefits your body by reducing cholesterol levels and improving blood pressure and heart rate.How fish oil benefits for your heartWhat is fish oil?Fish oil is the fat that is extracted from fish tissue or liver. It is a good source of omega-3 fatty acids, which have a variety of health benefits. There are two types of omega-3 fatty acids found in fishes - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (9). You can also get omega-3 fatty acids from plant oils which are called alpha-linolenic acid (ALA).Fatty acids are not produced by the body, therefore we can consume them from sources such as food and supplements. It is essential for hormones to regulate blood clotting, inflammation, and the functions of arteries.Side effects of omega-3 fatty acid deficiency can include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.Fish and heart healthOmega-3 fatty acid supplements (fish oi) can be used to supplement the daily dietary requirements for EPA and DHA omega-3 fatty acids. Here are some of the benefits of adding fish oil into your diet:Prevents heart diseasesResearch from the National Health and Medical Research Council summarised that people who eat fish can help lower the risk of cardiovascular (10), improve insulin resistance, fight inflammation and heart disease risk factors in people with metabolic syndrome It has been found that the higher the frequency of fish intake, the lesser the incidence of heart disease (11). A 20-year study showed that heart disease mortality is 50% lower compared to those who did not add fish to their diets (12).Improves blood pressure and heart rateBlood pressure describes the force of blood flowing through the arteries, while heart rate shows how fast, slow, or consistent your heartbeats are. These factors show how efficiently the blood is circulating throughout the body. Hypertensive patients given fish oil supplements saw their blood pressure going from higher, to lower and safer blood pressure readings (13). Similarly, omega-3 fatty acids were shown to reduce resting heart rate (14).Lowers triglycerides levelsTriglycerides are a type of fat that is found in your blood which gives the body energy to be used by cells. But high triglycerides in the blood are linked to heart diseases. A study found that subjects given fish oil saw a 16% decrease in the triglycerides found on their system (15). This is also reflected in another study which found a 20 to 30% decrease in the triglyceride levels of people given 4 grams of prescription omega-3 (16).Increases good cholesterol and lowers bad cholesterol levelsCholesterol is a fatty substance produced by the liver and also found in some foods. There are two types of cholesterol which are high-density lipoprotein (HDL) or ‘good cholesterol’, and low-density lipoprotein (LDL) or ‘bad cholesterol’. HDL protects the body from heart disease, while LDL can clog up the arteries if its levels are too high. Fish oil benefits the body by increasing ‘good cholesterol’ and slightly improving ‘bad cholesterol’ contents in the blood. A study showed that patients who took fish oil daily saw a 14% increase in HDL levels (17).Reduces plaque buildup in the arteriesPlaque buildup happens when the arteries are blocked by fatty substances. This may be due to poor diet, excessive alcohol consumption, and smoking. Fish oil benefits the arteries by lessening the progression of plaque. Several studies have shown that patients suffering from plaque buildup in the arteries saw reduced plaque after adding omega-3 to their diets through food and fish oil (18).Prevents heart inflammationInflammation is one of many factors in the body that can cause heart diseases. It is the body’s natural response to fight off injuries and infections. Fish oil can introduce anti-inflammatory effects in the cardiovascular system. Studies found out that omega-3 fatty acids helped reduce the eicosanoids, or molecules related to inflammation (19). It was also observed that the more omega-3 fatty acids present in the body, the less prostaglandins, or lipids seen in areas of infection or tissue damage, are created (20).Sources of fish oilThe National Heart Foundation of Australia recommends at least 2 to 3 servings of fish per week to meet the 200 to 500 mg daily requirement of omega-3 fatty acid (21). These fish can be either fresh, smoked, or canned, depending on what you prefer. Some of these options include: Salmon Blue mackerel Herring Blue-eye trevalla Canned salmon Canned sardines Canned tuna Gemfish Rainbow trout Smoked cod Snapper Barramundi John Dory Flathead The foundation states that pregnant women can also benefit from fish consumption as it can help maintain cholesterol and blood pressure during pregnancy. It is important to note that pregnant women may have to refrain from smoked fish due to possible bacteria retained during the smoking process, and certain fish that have high levels of mercury (21). Instead, they are advised to eat: Only 1 serving of marlin, swordfish, broadbill, and shark once in 2 weeks Only 1 serving of orange roughy and catfish once per week. Limit 2 to 3 servings of salmon, tuna, or other fish per week (22) Omega-3 fatty acids can also be found in other foods which are not from marine-based sources. These are helpful for people who choose to be on vegan or vegetarian diets. Some of these plant-based foods are walnuts, flaxseeds, chia seeds, canola, and soybean oils. The National Heart Foundation of Australia recommends adding 1 gram of plant-sourced omega-3 fatty acids to any vegan or vegetarian diet each day (23).You can also receive fish oil benefits through supplements, which are especially beneficial for those with high triglyceride levels.The importance of quality when sourcing fish oilVitable’s fish oil is sourced from the pristine waters of Norway which has the condition suitable for fishes to thrive. Because of its location, environment, and temperature, it is known for its high-quality seafood resources. Using fish from this location, you can expect to have one of the most potent and pure fish oils in the market.Aside from this, our fish oil undergoes a tedious refinement and testing process to produce one of the best fish oils in the market. This fish oil is packed with maximum freshness and quality. It ensures that people will be able to enjoy all the fish oil benefits that it has to offer for the heart. Guess what! You can get custom vitamins in Australia with no trouble. That's right, you can easily assemble your supplements with Vitable and consider your daily vitamin packs sorted. It's even better news for you if you already have an effective exercise regime and healthy diet in place. Your personalised vitamins can help you live life to the fullest by achieving a healthy body and mind. Get started on your vitamin subscription now! Learn more about other areas that fish oil can help you with, plus other supplements that can benefit in different ways:Fish oil | Astaxanthin | Magnesium | Acetyl L carnitine | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: “Cardiovascular Disease”, Australian Institute of Health and Welfare, Published Jul. 15, 2020 on https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/cardiovascular-health-compendium/contents/deaths-from-cardiovascular-disease, Accessed on July 31, 2021 Webb, L., Bambrick, H., Tair, P., Green, D., and Alexander, L., “Effect of Ambient Temperature on Australian Northern Territory Public Hospital Admissions for Cardiovascular Disease among Indigenous and Non-Indigenous Populations”, International Journal of Environmental Research and Public Health. Published Feb. 13, 2014 on https://www.mdpi.com/1660-4601/11/2/1942/htm, Accessed on July 31, 2021 “Heart explained”, Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart, Accessed July 31, 2021 “How the Heart Works”, Heart Research Australia. Published on https://www.heartresearch.com.au/heart-disease/how-the-heart-works/, Accessed July 31, 2021 “What is Heart Disease”, Heart Research Australia. Published on https://www.heartresearch.com.au/heart-disease/what-is-heart-disease/, Accessed July 31, 2021 “Heart disease - know your risk”, Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-risk-factors, Accessed July 31, 2021 “Key Statistics: Cardiovascular Disease”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/activities-finding-or-opinion/key-stats-cardiovascular-disease, Accessed July 31, 2021 “Keeping your Heart Healthy”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/heart-health-education/keeping-your-heart-healthy, Accessed July 31, 2021 “Fish Oil”, Vitable Research Library. Published on https://research.get.vitable.com.au/fish-oil, Accessed July 31, 2021 “Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health”, National Heart Foundation of Australia. Published 2008 on https://www.heartfoundation.org.au/getmedia/5195fde5-87f6-4c2a-b7c3-0745a47e5ab7/Summary_Evidence_FISH_FISH-OILS_FINAL.pdf, Accessed July 31, 2021 Kris-Etherton, P., Harris, R., Appel L., “Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease”, Circulation. Published Nov. 19, 2002 on https://www.ahajournals.org/doi/10.1161/01.cir.0000038493.65177.94, Accessed July 31, 2021 Kromhout, D., Bosschieter, E., Coulander, C., “The inverse relation between fish consumption and 20-year mortality from coronary heart disease, The New England Journal of Medicine.Published May 9, 1985 on https://www.nejm.org/doi/full/10.1056/NEJM198505093121901, Accessed July 31, 2021 Nestel, P., Clifton, P., Colquhoun, D., Noakes, M., Mori, T. A., Sullivan, D., & Thomas, B., “Indications for Omega-3 Long Chain Polyunsaturated Fatty Acid in the Prevention and Treatment of Cardiovascular Disease”, Heart, lung & circulation. Published on Apr. 3, 2015 on https://www.heartlungcirc.org/article/S1443-9506(15)00167-5/fulltext, Accessed July 31, 2021 Kang J. X., “Reduction of heart rate by omega-3 fatty acids and the potential underlying mechanisms”. Frontiers in physiology, Published Oct. 30, 2012 on https://www.frontiersin.org/articles/10.3389/fphys.2012.00416/full, Accessed July 31, 2021 Ras, R. T., Demonty, I., Zebregs, Y. E., Quadt, J. F., Olsson, J., & Trautwein, E. A., “Low doses of eicosapentaenoic acid and docosahexaenoic acid from fish oil dose-dependently decrease serum triglyceride concentrations in the presence of plant sterols in hypercholesterolemic men and women”. The Journal of nutrition. Published Aug. 14, 2014 on https://academic.oup.com/jn/article/144/10/1564/4575115, Accessed July 31, 2021 Skulas-Ray AC, Wilson PWF, Harris WS, et al., “Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association”. Circulation. Published Sep. 17, 2019 on https://www.ahajournals.org/doi/10.1161/CIR.0000000000000709, Accessed July 31, 2021 “Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health”, National Heart Foundation of Australia. Published 2008 on https://www.heartfoundation.org.au/getmedia/5195fde5-87f6-4c2a-b7c3-0745a47e5ab7/Summary_Evidence_FISH_FISH-OILS_FINAL.pdf, Accessed July 31, 2021 DiNicolantonio, J. J., O'Keefe, J. H., “The Benefits of Omega-3 Fats for Stabilizing and Remodeling Atherosclerosis”. Missouri medicine, Published Jan. 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7023944/, Accessed July 31, 2021 Calder P. C., “Omega-3 fatty acids and inflammatory processes”, Nutrients. Published Feb. 20, 2010 on https://www.mdpi.com/2072-6643/2/3/355, Accessed July 31, 2021 Federation of American Societies for Experimental Biology, “Anti-inflammatory Effects Of Omega 3 Fatty Acid In Fish Oil Linked To Lowering Of Prostaglandin”, ScienceDaily. Published Apr. 4, 2006 on https://www.sciencedaily.com/releases/2006/04/060404085719.htm, Accessed July 31, 2021 “Fish and omega-3: Question and answers”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf, Accessed July 31, 2021 “Mercury in fish”, Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/mercury-in-fish, Accessed July 31, 2021 “Fish and omega-3: Question and answers”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf, Accessed July 31, 2021 "Fish, Seafood & Heart Healthy Eating", National Heart Foundation of Australia, Updated 2015 on https://www.heartfoundation.org.au/getmedia/873a7533-e4d1-43ea-9e6a-7a4f9a0c61af/190729_Nutrition_Position_Statement_-_Fish_and_Seafood.pdf
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How fish oil supports heart health & general well-being
Fish oil has a wide range of health benefits, one of which is supporting heart health. Researchers found that participants taking omega-3 fatty acid supplements (fish oil) had a significantly reduced risk of heart attack (1). These oils, derived from fish tissues, are particularly helpful in keeping the heart healthy while preventing potential cardiovascular events. Fish oil contains omega-3, a powerful polmetyunsaturated fat that can decrease the risk of cardiovascular disease and stroke (1).Since our body cannot produce omega-3 on its own, we need to consume these essential fatty acids through food or supplements.How fish oil supports heart healthWhile plants like walnuts, linseed, and chia seeds contain omega-3, fish remains the best dietary source for this unsaturated fat (1). Here's how fish oil supports heart health.Fish oil health benefits in reducing inflammationStudies have shown that fish-derived omega-3 fatty acids EPA and DHA affect many aspects of cardiovascular function (2).Alpha-linolenic acid (ALA) is a type of omega-3 fat. Studies show that ALA-rich diets can keep the heart healthy and reduce the risk of heart disease. Eating fish at least once a week is linked to a lower risk of coronary heart disease and stroke mortality in both the general population and patients with post-myocardial infarction (2).This is because fish oil activates a series of chemical changes in the body that reduces inflammation. Inflammation is how your immune system responds to disease or injury. Cholesterol buildup and other substances that block your arteries can also trigger an inflammatory response (3). Excessive inflammation can damage blood vessels and promote the growth of plaques, which may trigger blood clots.One way to get inflammation under control is to eat a heart-healthy diet. Chuck out processed and fast foods in favour of fatty fish, fruits, vegetables, whole grains, and nuts. Fish with the highest level of omega-3 are (1): Salmon Blue-eye trevalla Mackerel Herring Canned sardines Canned salmon The rule of thumb is, the oilier the fish, the better (1). You can also consider barramundi, bream, squid, scallops, and mussels.Fish oil health benefits in lowering fatsOmega-3 fatty acids found in fish oil have been shown to reduce high triglyceride levels (2). Triglycerides are fats that your cells can use as energy. They are the most common fat in the body. Having too much triglyceride in your blood can increase the risk of developing fatty build-ups in the arteries and contribute to heart disease (4).If you have high triglyceride levels, your doctor may recommend adding fish oil supplements containing docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), types of omega-3 fats (2). This is one of the many effective ways that fish oil supports heart health.Increases good cholesterolFish oil supports heart health by improving high-density lipoprotein (HDL), also known as good cholesterol. HDL is called “good” because it transports excess cholesterol away from the arteries and sends it to the liver to be passed as waste. It is different from low-density lipoprotein (LDL). LDL is called “bad” cholesterol because it can stick to artery walls and cause fatty build-ups that may end up impairing blood flow to the heart (5).Consuming more omega-3 fatty acids from fish every day is shown to increase good cholesterol between 1-3% (2).Improves blood pressureStudies show that omega-3 fatty acids can slightly reduce blood pressure, demonstrating yet another aspect of fish oil health benefits (2). According to healthdirect.gov.au, more than a third of Australians over 18 years old have high blood pressure or hypertension (6).If you're struggling with hypertension, you may want to consider adding more fish to your diet. When paired with positive lifestyle changes, fish oil can help keep your blood pressure within a healthy range. This healthy range is defined as below 140/90 mmHg. As for those with pre-existing conditions, this figure is 130/80 mmHg (6).How much fish should I eat?In recognition of how fish oil supplementation supports heart health, the Heart Foundation strongly recommends that all adult Australians eat 2-3 servings of oily fish per week (1). This should provide around 250-500mg of DHA and EPA. The foundation also encourages people to eat one gram of plant-sourced omega-3 each day.For adult Australians diagnosed with coronary heart disease, the recommended intake of DHA and EPA is much higher – at 1,000mg per day (2). This can be obtained through two or three weekly servings of oily fish or fish oil capsules.What about contamination concerns?Although fish oil health benefits may be plentiful, one concern about eating fish is mercury contamination. But the health benefits of omega-3 fatty acids outweigh the risks of consuming mercury or other contaminants (1). In fact, mercury levels in fish caught and sold in Australia is low. The Food Standards Australia New Zealand (FSANZ) recommends 2-3 servings of any fish every week (1). However, these fish types should be eaten less frequently: Orange roughy (deep sea perch) Shark (flake) Billfish (swordfish/broadbill/marlin) If you are concerned about mercury contamination in fish oil supplements, you can rest easy. The Therapeutic Goods Administration (TGA) requires all fish oil supplements sold in the country to contain zero or near-zero mercury (1).What supplements should I choose?Consuming two to three servings of fish or fish oil per week can allow you to meet the required daily intake of omega-3 fatty acids (2) to support heart health.But individuals who are at higher risk of heart disease may consider supplementation to ensure that they exceed the recommended daily intake of fish oil as outlined by the Heart Foundation. If you want to augment your heart-healthy diet, it may be worth looking at supplements.If you're looking to put together your own set of daily vitamins, look no further! Vitable vitamins can be easily assembled to suit your everyday needs. All you have to figure out is a vitamin subscription that works best when paired with healthy living and receive it at your doorstep. Trust us, it's that easy to get personalised vitamins in Australia. Learn more about other areas that probiotics can help you with, plus other similar supplements that can benefit in different ways:Probiotics SB | Zinc | Daily probiotics | Curcumin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. The Heart Foundation. (2015). Fish and omega-3: Questions and answers. https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf. Accessed on July 30, 20212. The Heart Foundation. Fish, fish oils, n-3 polyunsaturated fatty acids & cardiovascular health. https://www.heartfoundation.org.au/getmedia/5195fde5-87f6-4c2a-b7c3-0745a47e5ab7/Summary_Evidence_FISH_FISH-OILS_FINAL.pdf. Accessed on July 30, 20213. John Hopkins Medicine. Fight Inflammation to Help Prevent Heart Disease. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease. Accessed on July 30, 20214. Better Health. Triglyceride. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/triglycerides. Accessed on July 30, 20215. The Heart Foundation. Blood cholesterol. https://www.heartfoundation.org.au/heart-health-education/high-blood-cholesterol Accessed on July 30, 20216. Healthdirect Australia. High blood pressure (hypertension). https://www.healthdirect.gov.au/high-blood-pressure-hypertension Accessed on July 30, 2021
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7 of the best heart-healthy foods to include in your diet
Heart disease is one of Australia's biggest health problems. It's the single leading cause of death, killing one Australian every 12 minutes. Through healthy eating, exercising and cessation of smoking, these deaths are largely preventable.
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5 magnesium-rich food sources for good heart health
Heart conditions are among the most common health conditions affecting Australians today. Yet, they remain one of the trickiest health problems to manage (1).Eating foods that are high in antioxidants, dietary fibre, and micronutrients can help lower blood pressure, thus keeping your heart healthier (8) . Part of having a healthy heart is also having the right intake of vitamin A, calcium, selenium, and iodine.Magnesium is essential for heart health. Magnesium can help reduce the risk of cardiovascular disease (9) and promote healthier heart muscles (7). Magnesium also helps convert food into energy and supports your overall wellbeing (2). Consuming the daily recommended dose of magnesium by incorporating both dietary supplement as well as the right foods in your diet could help you and your heart stay healthy.Sources of magnesiumHere are some options of magnesium-rich foods:Vegetables and fruitsFruits and veggies, particularly leafy greens, remain the healthiest food categories to gain nutrition from. These nutrients include vitamins A, C, and E, zinc, phosphorus, and folic acid (10). Some of these vegetables produce high intakes of magnesium as well as other nutrients and minerals when cooked.Spinach, potato, okra, and edamame are some options of magnesium-rich fruits and veggies.Nuts and seeds and dark chocolateTrail mix is a good source of energy and a healthy on-the-go snack. Varieties of trail mix that contain magnesium-rich nuts can assist in glucose breakdown, making your body's energy-producing cycle much more productive (4). Nuts and seeds are also an excellent source of vitamins like vitamin E, B6, niacin, and folate which are good for the heart.Dark chocolate is as healthy as it is delicious. It's very rich in magnesium, with 64 mg of magnesium in a 28-gram serving. Nuts like cashews, peanuts, and pumpkin seeds are good snacks to have at home, at work, or during walks. While seeds are a good source of potassium, calcium, plant iron, and zinc (11).Protein-rich food like yogurt and soyMeat and poultry are great sources of protein, but do not provide sufficient magnesium. To increase magnesium intake consider other food sources like cheese, yogurts, and soy that provide both protein and magnesium (5).If vegan or vegetarian, soy nuts, beans like lima and chickpeas, tofu, black eyed peas, and even peanut butter can easily be integrated into your daily diet to get sufficient protein and magnesium. Yogurt also contains calcium, zinc, and probiotics (12).Whole-grain foodsMost cereals, especially organic options, hold a good source of magnesium content (6). This not only makes the classic breakfast a preferred source of magnesium, but an option for quick energy boost.Whole wheat bread, black beans bran cereal, cooked wheat germ, and cooked quinoa also contain magnesium.FishFish comes naturally packed with omega-3, vitamin D, and magnesium (7). Tuna and salmon are popular fish that can help to strengthen the cardiovascular system.Consuming fish in meals at least twice a week is recommended by the Heart Foundation of Australia (1). This can boost your magnesium intake significantly and help maintain a healthy heart.Are you into customising your own daily vitamins for greater health benefits? We've got just the thing for you! Vitable let's you put together your own vitamin subscription for an assortment of health benefits that you can pair with healthy living. Also looking for vitamin delivery? That's all part of Vitable's awesome package for personalised vitamins in Australia. Here are other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Astaxanthin | Acetyl L carnitine | Fish oil | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Heart Foundation. Key Statistics: Heart Disease. Heart Foundation. Published 2020 on https://www.heartfoundation.org.au. Accessed on 13 August 2021. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue, and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228 Eat for Health. Vegetables and Legumes / Beans. Eat for Health. Published April 2019 on https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans. Accessed on 13 August 2021. International journal of molecular sciences vol. 20,6 1351. Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling. Kostov, Krasimir. 18 Mar. 2019, doi:10.3390/ijms20061351. Nutrient Reference Values. Magnesium. Nutrient Reference Values. Published 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed on 13 August 2021. BetterHealth. Cereals and wholegrain foods. BetterHealth. Published 2014 on https://www.betterhealth.vic.gov.au/health/healthyliving/cereals-and-wholegrain-foods . Accessed on 13 August 2021. Vitable. Magnesium. Vitable. Published 2020 on https://research.get.vitable.com.au/magnesium . Accessed on 13 August 2021. Nutrition Education Materials Online team. “Heart Failure Nutrition". Queensland Government. Last reviewed March 2018 at https://www.health.qld.gov.au/__data/assets/pdf_file/0033/149892/cardiac_hftalk.pdf. Accessed on 23 August 2021. Cascina, T., Hummel, S., "Nutrient Deficiencies in Heart Failure: A Micro Problem With Macro Effects?". Journal of the American Heart Association. Published Sept 2018 on https://www.ahajournals.org/doi/10.1161/JAHA.118.010447. Accessed on 23 August 2021. Better Health Channel. "Fruits and vegetables". Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables. Accessed on 23 August 2021. Better Health Channel. “Nuts and seeds”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/Nuts-and-seeds#benefits-of-seeds. Accessed on 23 August 2021. El-abbadi, N., Dao, M., et. al. "Yogurt: role in healthy and active aging". National Institutes of Health: US National Library of Medicine. Published April 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410895/. Accessed on 23 August 2021.
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Heart health 101: Best supplements for the heart
Despite its relatively small size, the heart is one the most pivotal organs in sustaining human life. Day after day, the heart pumps blood throughout the body to give your tissue the nutrition and oxygen it needs to function (1). A pretty huge role for something so small!Given its critical role in our biological function, it's important to take the necessary steps to increase the likelihood of a healthy and strong heart. Just like any muscle, you can strengthen your heart through healthy lifestyle choices. However, if you want extra support, you may also want to consider taking vitamins and minerals alongside a healthy lifestyle and diet.Top vitamins for heart healthLet's take a look at the best supplements for the heart that you can conside adding to your daily routiner:AstaxanthinAstaxanthin is a carotenoid pigment with powerful anti-inflammatory properties. The pigment is usually consumed by marine organisms, like salmon, trout, and prawn, which grants their distinct reddish colour. It is also found in yeast, fungi, and other complex plants.Astaxanthin has been shown to relieve inflammation, making it a potential therapeutic agent against cardiovascular complications (2). Studies show that dietary supplementation with astaxanthin has the potential to provide cells with antioxidant protection and reduces the risk of cardiovascular complications (2).MagnesiumMagnesium is a trace mineral that maintains heart health by supporting the relaxation of the vascular smooth muscle cell. Doctors also believe that sufficient magnesium intake may have a protective effect against heart disease. Evidence suggests that a magnesium deficiency might be linked to some cardiovascular diseases (4).Acetyl L-carnitineThe acetylated and bioavailable form of L-carnitine is found in high concentrations in the heart, three times more than that found in muscles, indicating its importance in biological function in this key organ. It is believed that ACL guards against ischemic heart injury by preventing the formation of free radicals in the heart muscle.Fish oilFish oil from fish tissues are excellent sources of omega-3, a type of polyunsaturated fat that can reduce the risk of cardiovascular disease and stroke (3). Salmon, blue mackerel, herring, and canned sardines are good sources of omega-3 (3). When consumed, fish oils activate a series of chemical changes that can reduce inflammation. While inflammation is not necessarily bad, excessive inflammation is often a contributing factor to heart disease.Veg omegaLike fish oil, Vitable's veg omega contains naturally sourced omega-3 fatty acids. Fish is the leading dietary source of omega-3. Adult Australians should eat 2-3 servings of oily fish per week, according to The Heart Foundation (3). If you want to further enhance your heart-healthy diet, you may want to consider including a veg omega supplement in your vitamin subscription.Personalised vitamins for heart healthA healthy heart provides a strong foundation for overall health and wellbeing. As early as now, you can take the necessary steps to care for this key organ so you can experience the most out of life. At Vitable, we offer custom vitamins packs for heart health that can be mixed and matched with daily vitamins based on your health profile. It even comes with a vitamin delivery service to anywhere in Australia too!Find out more about other areas that the above supplements can help you with:Astaxanthin | Magnesium | Acetyl L-carnitine | Fish oil | Veg omega *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: National Heart, Lung, and Blood Institute. How the heart works. https://www.nhlbi.nih.gov/health-topics/how-heart-works Accessed October 17, 2021 National Institutes of Health. (2011). Astaxanthin: A Potential Therapeutic Agent in Cardiovascular Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083660/ Accessed October 17, 2021 The Heart Foundation. (2015). Fish and omega-3: Questions and answers. https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf Accessed October 17, 2021 HealthDirect. Magnesium deficiency. https://www.healthdirect.gov.au/magnesium-deficiency Accessed November 17, 2021
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Supporting your heart health with magnesium
The heart is responsible for keeping blood flowing in our bodies. It controls the speed and rhythm of our heart rates, and it also maintains our blood pressure (1). Given its responsibility for pivotal functions in the body, it makes sense that we should give heart health extra attention.Exercising moderately for at least 150 minutes a week, limiting our sodium intake, quitting smoking, and avoiding secondhand smoke, and maintaining a healthy well-balanced diet with protein, fruits, vegetables, and grains are some of the main ways we can keep our heart healthy (1, 2). Many of us know that doing all of these things can be challenging as we might not always have the time to fit them into our daily lives. Given this, we can always look toward supplementation alongside a healthy and well-balanced diet to ensure we hit our daily nutrient requirement for heart and overall health.Benefits of magnesium for heart healthIf you're looking to put together personalised vitamin daily packs to support heart health, you'd want to consider adding magnesium to the mix. Let's find out how magnesium plays a key role in supporting heart health.Helps keep a healthy heart rhythmJust like other electrolytes, magnesium is known to be involved in the control of central nervous system processes. It is required by the heart to keep a normal rhythm as it supports the bodies nerve signals and muscle contractions (3).Supports cardiovascular healthMagnesium supports cardiovascular health. It is used by the body as a key cardiovascular regulator, and in oxidative and inflammatory processes (4). An adequate intake of magnesium has also been found to have a protective effect against the development of cardiovascular disease (3).Keeps your blood pressure stableAn excessive amount of stress can lead to increased levels of blood pressure. Magnesium has a stabilising effect on blood pressure (6). Among its many functions, magnesium also helps in keeping your blood sugar and blood pressure at the right levels (5).Magnesium keeps you movingWe mentioned earlier that exercising is a great way to keep your heart health in check. So if you're looking to be more active, you may want to add magnesium to your vitamin daily packs. This is because magnesium assists in energy production as it helps transform carbohydrates and fats into energy, and it also helps with muscle contraction (2). Supporting your heart health with the right measures is probably one of the most crucial steps in maintaining overall health and well-being. Paired alongside a healthy and well-balanced diet, daily vitamin packs geared towards heart health can help you achieve your health goals! Whether you're looking to add magnesium to your daily vitamin packs or you're looking to get started in your very own daily vitamin packs, you can avail of Vitable Australia's subscription vitamin service that comes with delivery.Find out more about other areas that the above supplements can help you with:Astaxanthin | Magnesium | Acetyl L carnitine | Fish oil | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. “Heart”. Cleveland Clinic. Published (n.d.) on https://my.clevelandclinic.org/health/body/21704-heart#:~:text=The%20heart%20is%20a%20fist,system%20direct%20your%20heart's%20function. Accessed November 22, 2021. Heart Foundation. “Keeping your heart healthy”. Heart Foundation. Published (n.d.) on https://www.heartfoundation.org.au/Heart-health-education/Keeping-your-heart-healthy. Accessed November 22, 2021. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed November 22, 2021. Paolo Severino, Lucrezia Netti, et al. “Prevention of Cardiovascular Disease: Screening for Magnesium Deficiency”. Hindwadi. Published May 2, 2019 on https://www.hindawi.com/journals/crp/2019/4874921/. Accessed November 22, 2021. Health Direct. “Magnesium and your health”. Health Direct. Published (n.d.) on https://www.healthdirect.gov.au/magnesium. Accessed November 22, 2021. Harvard Health Publishing. “Key Minerals to Help Control Blood Pressure. Harvard Medical School. Published May 3, 2019 on https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure. Accessed January 5, 2022.
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Why Acety-L-Carnitine is good for heart health
There are plenty of simple daily habits that you can do to keep your heart healthy, including enjoying a well-balanced diet, exercising, and taking heart-supportive supplements. Lock in that combination and you've got yourself a recipe for a healthier you and a happy heart!Among the many supplements that support heart health, acetyl-L-carnitine is one that is often overlooked. This nutrient can help support heart health by transforming fat into energy and sustaining your energy levels.Let's understand more about the benefits of acetyl-L-carnitine for heart health.Benefits of acetyl-L-carnitine for heart healthTransforms fat into energyAcetyl-L-carnitine plays a role in the burning of fat for energy in our bodies. It processes the fat in our body and transports the fatty acids into the mitochondria inside cells (1). This is essential to bodily functioning as the mitochondria provides energy for our cells (2). By having acetyl-L-carnitine present in your body, you're not just using fat for energy, but your body's cells are able to make use of it efficiently. Given how we're able to get more energy from our body fat because of acetyl-L-carnitine, we'll be able to do more physical activities and exercises that will be beneficial for our heart's health. The process of burning fat in our body can also lead to better heart health, as it can decrease cardiovascular issues such as clots in our bloodstream.Provides muscle supportAs mentioned earlier, acetyl-L-carnitine is able to transform fat into energy - helping you get that much needed boost during a good workout session. Given that most of our L-carnitine stores are found in our muscles, it helps us improve exercise recovery and muscle stamina as well (3). These stores help our muscles work harder during exercise as the cells in our muscles are able to make use of the energy being provided by the mitochondria. The added energy into our muscles can help increase our stamina and endurance while exercising. Longer exercise sessions means more time for our heart to exercise as well. Your heart is a muscle, so exercising can go a long way in keeping our heart strong.Boosts your cardiovascular systemBeing able to keep your cardiovascular health in check is important if you want to take care of your heart. Maintaining heart health is also especially important in the winter. This is due to the lower temperature, lower atmospheric air pressure, higher wind velocity duration, and lower sunshine duration during the winter (4). Our bodies constrict the blood vessels whenever it is exposed to cold temperatures, which means that blood flow becomes thinner in our bodies and less oxygenated blood is circulated in our body.Acetyl-L-carnitine can help support healthy cardiovascular system function as it has the potential to help reduce blood pressure and the inflammatory process related with cardiovascular diseases (6). Acetyl-L-carnitine may also protect against heart problems by preventing the formation of free radicals in the heart muscle (1). In fact, some studies have found that carnitine can help in the treatment of various heart ailments (1).Establishing a healthy diet along with a regular exercising regime can go a long way in improving your heart health. It's a good thing that supplementation can also help you achieve this goal by helping you meet your daily requirements of heart-centric nutrients. So if you're looking for a way to support your cardiovascular and heart health with the help of supplementation, Vitable Australia's subscription vitamin service is what you're looking for! Our subscription vitamin service is a great way to get all of the essential nutrients and vitamins to complement a well-rounded diet! What's another great thing about Vitable? Well, we deliver to anywhere in Australia and surrounding territories! Find out more about other supplements that can support heart health:Astaxanthin | Magnesium | Acetyl-L-carnitine | Fish oil | Vegan Omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Vitable. “Acetyl-L-Carnitine”. Vitable. Published n.d. on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed Dec 24 2021. Inazu, M., Matsumiya, T., "Physiological functions of carnitine and carnitine transporters in the central nervous system". PubMed.gov. Published June 2008 on https://pubmed.ncbi.nlm.nih.gov/18646596/. Accessed Dec 24, 2021. Gnoni, A., et al., " Carnitine in Human Muscle Bioenergetics: Can Carnitine Supplementation Improve Physical Exercise?". PubMed.gov. Published Jan 2020 on https://pubmed.ncbi.nlm.nih.gov/31906370/. Accessed Dec 24, 2021. Mohammad, M., et al., "Association of Weather With Day-to-Day Incidence of Myocardial Infarction". JAMA Cardiology. Published Nov 2018 on https://jamanetwork.com/journals/jamacardiology/fullarticle/2706610. Accessed Dec 24, 2021. Giamberadino, M., et. al., " Effects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effort". PubMed.gov. Published July 1996 on https://pubmed.ncbi.nlm.nih.gov/8858401/. Accessed Dec 24, 2021. Arsenian, M., " Carnitine and its derivatives in cardiovascular disease". PubMed.gov. Published Nov-Dec 1997 on https://pubmed.ncbi.nlm.nih.gov/9406679/. Accessed Dec 24, 2021.
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Vegan Omega: The plant-based alternative for a healthy heart
Aiming for that century? Keep your ticker ticking longer with Omega-3 for good heart health. Over the years, plant-based diet options have become more accessible, cost-effective, and appealing to people taste buds and lifestyles. Yet the question is how do we make sure our nutritional needs are still met despite giving up animal-based food products? After all, the human body commonly collects the nutrients it needs to thrive from food sources such as animal meats, eggs, dairy, and sometimes even organ meats. These animal products contain many kinds of essential minerals and vitamins that supply our body's systems and organs with substances necessary for optimal functioning. Omega-3 and heart healthOmega-3, in particular, is a common topic of discussion among those who subscribe to a vegan diet. Omega-3 is particularly important to heart health and optimum cardiovascular function. However, it is usually derived from animal sources such as fatty fish. While omega-3 may also be acquired from secondary sources such as select seeds, nuts, and plant oils, the omega-3 content in these may not be as high. The challenge then is how to reap omega-3 benefits for heart health despite eating plant-based foods only. This is a concern that many vegans wish to address, and so we're sharing more on a highly recommended alternative in this article. Vegan Omega-3 supplements, such as those provided by Vitable Australia, may be the solution that vegans, or others who wish to avoid fish oil in their diet, may want to consider. Whether you're transitioning to a vegan diet, a long-time vegan looking to bolster your nutrient intake or simply, one looking for new ways to improve your general well-being through the inclusion of high-quality supplementation, this article provides you with all the pointers you need.Differentiating between types of fatty acidsThere are four kinds of fatty acids however, unlike omega-3, not all fatty acids are good for the body.Saturated fats are sometimes called “bad fats” and can contribute to heightened risk of cardiovascular diseases. These fats can be found in both healthy sources such as dairy products and meats, but also in processed foods and commercial products (1).Trans fats, which tend to behave like saturated fats, are commonly found in processed food (e.g.: crisps, canned goods, “instant” foods, packed and preserved sweets). They heighten the risk of cardiovascular diseases and can often lower the amount of good cholesterol in your body (1).On the other hand, there are monounsaturated fats. These are a healthy type of fat that have been shown to help lower risk of heart disease, improve blood vessels and insulin levels. These are commonly found in olive oil, nuts, and avocados (2).Polyunsaturated fats are other healthy fats that are found in many animal foods such as fish and seafood as well as some nuts and seeds. These fats include omega-3 (3) which supports heart function.Understanding omega-3 fatty acids Before we talk about vegan omega-3 supplementation, it is first important to understand the relationship between omega-3 and heart health. Omega-3 supports cardiovascular system health (5). Having a healthy amount of omega-3 fatty acids can help reduce the risk of long-term illnesses (5). More so, omega-3 has been found to contribute to the maintenance of cardiovascular system health. Especially when paired with other health-protecting habits, the healthy consumption of omega-3 through diet promotes heart health by protecting against the development of triglycerides (a kind of fat) and other harmful deposits in the bloodstream,.Defining heart health The best gauge of a healthy heart is simple: having good cardiovascular health which in turn means the rest of the body is performing as it should. This is because the heart supplies much of the nutrition and oxygen to the cells and tissues that make up every single organ and system within the body (7). This is so that when any one of them stops working the way they should, poor or neglected heart health is often immediately examined as a possible contributor (8). There are also physiological symptoms that you can be on the lookout for that signal positive heart functioning. A generally healthy heart does not cause sensations of pain or discomfort in the chest, difficulty breathing, being fatigued easily, palpitations or irregular heartbeats. A deficiency in omega-3 for heart health may be a contributing factor in instances when you may experience these symptoms, but it's always essential that you consult with your cardiologist for an accurate diagnosis or to address any concerns. More so, your environment, lifestyle choices, and access to wholesome food, all play a role in building heart health (9). It is important to be tuned into your heart health. Some of the many ways you can keep your ticker healthy include, regularly exercising, avoiding or giving up smoking, sleeping enough, eating well, and by making omega-3 for heart health, a mainstay in your diet (5, 10).Omega-3 benefits for the heartOmega-3 and heart health go together. However omega-3 cannot be produced by the body on its own (1). Fish such as salmon, mackerel, tuna, sardines, trout and cod are considered the most potent sources of the nutrient (4). Vegans can turn to certain nuts and seeds for their share of Omega-3. The most practical way to increase the levels of omega-3 for heart health is by adjusting our diets accordingly to include more of the omega-3-rich foods listed above (6). However, not everyone has regular access to these foods best for omega-3 and heart health due to a variety of reasons. Hence, vegan omega-3 supplementation has become a highly recommended alternative. Despite this supplement being vegan, non-vegans can take the supplement as a healthy complement to a diet that includes animal products (6). Omega-3 and heart health: The vegan optionStudies have shown that alternative sources such as flaxseed, walnut, algal oil and echium, a flowering plant whose seeds are processed for their oil, are often used to produce vegan omega-3 (14). And, while we now know that omega-3 is mostly present in many fatty fish, these fish actually build up their own reserves of omega-3 by consuming microalgae, from which algal oil is derived (15). Vitable Australia's omega-3 for heart health comes in the form of Vegan Omega supplements, that are powered by algal oil, making it the perfect vegan choice. If you are looking for a vegan-formulated, convenient, and sustainable way to incorporate omega-3 for heart health in your health regimen, Vitable Australia's Vegan Omega supplements are what you're looking for. Vitable Australia brings you this supplement via its monthly subscription package. They help you reach your daily vitamin needs through custom supplements that allow you to purchase only the kinds of supplements you need, and are delivered right to your doorstep. Get your very own personalised vitamin delivery today!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Better Health Channel Content Team. “Dietary fat”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils. Accessed December 21, 2021. Zeratsky, K. “What are MUFAs, and should I include them in my diet?”. Mayo Clinic: Mayoclinic.Org. Published April 28, 2020 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775. Accessed December 21, 2021. Medline Plus Content Team. “Facts about polyunsaturated fats”. Medline Plus: Medlineplus.Gov. Published May 26, 2020 on https://medlineplus.gov/ency/patientinstructions/000747.htm. Accessed December 21, 2021. Mayo Clinic Content Team. “Omega-3 in fish: How eating fish helps your heart”. Mayo Clinic: Mayoclinic.Org. Published September 28, 2019 on https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614. Accessed December 21, 2021. Cleveland Clinic Content Team. “Omega-3 Fatty Acids”. Cleveland Clinic: My.Clevelandclinic.Org. Published January 2, 2019 on https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids. Accessed December 21, 2021. National Institutes of Health Content Team. “Omega-3 Fatty Acids”. National Institutes of Health Office of Dietary Supplements: Ods.Od.Nih.Gov. Published November 21, 2018 on https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Accessed December 21, 2021. Health Direct Content Team. “Heart”. Health Direct: Healthdirect.Gov.Au. Published March 3, 2019 on https://www.healthdirect.gov.au/heart. Accessed December 21, 2021. Government of Western Australia Department of Health Content Team. “How Your Heart Works”. Government of Western Australia Department of Health: Healthywa.Wa.Gov.Au. Published April 18, 2018 on https://www.healthywa.wa.gov.au/Articles/F_I/How-your-heart-works. Accessed December 21, 2021. Lu, Z., Jiang, H. “Healthy heart, happy life”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published September 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4248376/. Accessed December 21, 2021. Mayo Clinic Content Team. “Strategies to prevent heart disease”. Mayo Clinic: Mayoclinic.Org. Published October 26, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed December 21, 2021. Swanson, D., Block, R., & Mousa, S. A. “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published January 5, 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/. Accessed December 21, 2021. Mayo Clinic Content Team. “Triglycerides: Why do they matter?” Mayo Clinic: Mayoclinic.Org. Published on September 29, 2020 on https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186. Accessed December 22, 2021. Taheri, S., Keyvandarian, N., Mortazavi, M., Hosseini, S., & Naini, A. “Effect of Omega-3 fatty acids on blood pressure and serum lipids in continuous ambulatory peritoneal dialysis patients”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published July 2015 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548432/. Accessed December 22, 2021. Lane, K., Derbyshire, E., Li, W., & Brennan, C. “Bioavailability and Potential Uses of Vegetarian Sources of Omega-3 Fatty Acids: A Review of the Literature”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published 2014 on https://pubmed.ncbi.nlm.nih.gov/24261532/. Accessed December 22, 2021. Bernstein, A. M., Ding, E. L., Willett, W. C., & Rimm, E. B. “A Meta-Analysis Shows That Docosahexaenoic Acid from Algal Oil Reduces Serum Triglycerides and Increases HDL-Cholesterol and LDL-Cholesterol in Persons without Coronary Heart Disease”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published November 23, 2011 on https://pubmed.ncbi.nlm.nih.gov/22113870/. Accessed December 22, 2021.
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5 tips to help reduce high cholesterol
When checking your heart health, one of the things doctors will assess is your cholesterol level. Cholesterol is a naturally-occurring lipid in the body with numerous functions. However, when unregulated, it can pose different heart health risks, such as stroke and other cardiovascular issues.Knowing more about cholesterol, its functions, and effects when unregulated, allows people to be more prepared on what to do next. Understanding how to reduce cholesterol is an excellent way to support heart health, which is a significant part of your overall well-being.It's worth mentioning that cardiovascular problems happen mostly during winter. A study has observed that factors, like blood pressure, are lower during summer than in winter (1). Additionally, eating healthy during the holidays and doing exercise becomes harder in winter.Cholesterol: What is it?Cholesterol is a waxy type of lipid (fat) produced by the liver. It's responsible for numerous physiological functions, such as metabolism, cell membrane construction, and hormone production (2). The body produces enough cholesterol it needs, but you can also get more through the food you eat (3).Is Cholesterol Bad?Is cholesterol bad? It depends.Because cholesterol plays many vital roles in the body, it is indispensable. But when you have more than what you need, it becomes a hindrance to heart health and total wellness.In general, there are two popular types of cholesterol: good and bad. Having more bad cholesterol can lead to illnesses or cardiovascular issues. Good cholesterol, on the other hand, helps remove other types of cholesterol from the body. Learning how to reduce cholesterol can help you be healthier and be at your best.Good and Bad CholesterolThere are 3 types of cholesterol: low-density lipoprotein (LDL), high-density lipoprotein (HDL), and very-low-density lipoproteins (VLDL) (4). LDL or bad cholesterol is the type that travels around the body to deliver the cholesterol it needs (2). HDL or good cholesterol brings excess cholesterol, including those in the arteries, to the liver for it to be expelled from the body (4).VLDL cholesterol has a different purpose; it carries triglycerides. What makes cholesterol different from triglycerides is that cholesterol is a lipid while triglycerides are fat coming from the food we eat, which stores unused calories and energy (4).With this, planning to improve heart health through managing cholesterol is not just about how to reduce cholesterol. It's also important to identify which cholesterol to lower and which one to increase.Causes of High CholesterolThere are several causes of high cholesterol. Some causes or risk factors are modifiable or can be controlled, while some are non-modifiable.Diet is a modifiable risk factor. Eating foods high in saturated or trans fat can influence the cholesterol levels in the body. It should be noted that most cholesterol in food comes from animal-based products (4). Also, processed foods can increase the bad cholesterol in the body.Lack of physical activity can also cause high cholesterol. Aside from the risk of having a higher body mass index due to less exercise (5), less movement doesn't help eliminate the bad cholesterol.Smoking and drinking, in general, are not helpful for the body. These two factors can lower the HDL or good cholesterol levels. With less good cholesterol to regulate them, bad cholesterol can damage artery cells (2). Finding out how to reduce cholesterol and improving on these habits, can support heart health.Age is a non-modifiable factor. With age, it becomes more difficult for the liver to remove bad cholesterol (5). Also, aging can sometimes make it difficult to maintain a healthy lifestyle with proper diet and exercise.Family history can also be a contributing factor for high cholesterol. There are certain conditions that make a person's cholesterol level higher than normal. It's caused by a mutation in the genes and can be inherited from family members. It's also said that one in 300 Australians are affected by this condition (6).Symptoms of High cholesterolIt's not easy to determine when you have high cholesterol. Unlike other illnesses that have evident symptoms, like weight loss or skin changes, high cholesterol only becomes more visible after taking different lab tests. It becomes apparent when a person experiences issues related to restriction of blood flow, which affects both brain and heart health (7). Before this happens, we need to find ways on how to reduce cholesterol to minimize any effects it has on the body.What Happens When You Have High Cholesterol?As bad cholesterol swims around the body to fulfill its purpose, it builds up fatty deposits known as plaque in the blood vessels, especially the arteries. Plaque forms around the linings of the arteries, which eventually damages them (5). The buildup of plaques can also cause blockages that restrict blood flow (5).Other complications can be experienced with these blockages. It can lead to issues with the supply of oxygen throughout the body as oxygen-infused blood passes through the arteries. In severe cases, it can cause the blood flow to stop, which can affect the brain and the heart.How To Reduce CholesterolWith some lifestyle changes, you can manage your cholesterol levels.For instance, you must consider your physical activity and food choices. Another is to consult your doctor to treat underlying health conditions. Lastly is to take control of habits or lifestyle which doesn't provide any benefit for your health. These steps can help reduce cholesterol naturally.Increase Physical ActivityRegular exercise helps increase the HDL or good cholesterol levels in the body (8).Physical activities vary from moderate-intensity to highly vigorous and can depend on how much time you spend on them. It's recommended to have at least 2.5 hours of moderate-intensity or at least 1.25 hours of a mix of varying intensity of physical activity per week (9). Of course, the amount of time for physical activity still depends on factors, age and health conditions. Seniors, for instance, need less time. Commit to a Smoke-Free And Alcohol-Less LifestyleQuitting smoking can help increase HDL levels (8). The same goes with cutting back on drinking as it affects different functions in the body and increases bad cholesterol (8).Aside from these, quitting smoking and drinking alcohol moderately, also have other health benefits. Consulting With A ProfessionalWhat better way to find out how to reduce cholesterol than consulting your doctor or medical practitioner. They can provide you with different solutions catered to your condition. They can also support your diet and exercise efforts, so that you can do them properly.As people get older, the risk of having different concerns in the body also increases. This is the same with high cholesterol. For people aged 20 and above, it's advised to have your cholesterol level screened every five years. More frequent screening is required for people prone to cardiovascular problems (10).Improving Diet To Reduce CholesterolSimple changes in your diet can help improve your cholesterol levels in the long run.One of these changes is to minimize the consumption of saturated and trans fat. Saturated fat is found mostly on meat and animal-based products, such as full-cream milk. It increases the total cholesterol levels in the body (8) Trans fat are used in deep-fried food, snacks, and store-bought baked goods. They elevate the bad cholesterol levels and decrease the good cholesterol levels (11).Choosing foods with unsaturated fat can also reduce cholesterol levels. Some examples of these foods are almonds, olives, avocados, chia seeds, and plant-based oils. Also, adding foods with soluble fibre can help reduce cholesterol naturally. Fibre-rich food, such as oats, barley, fruits, vegetables, and lentils, reduce the absorption of cholesterol and make you feel full, to lessen unnecessary snacking (11).These are the general rules of a heart-healthy diet. Of course, your doctor will take into account your health status, existing diseases, and perhaps, preferences. That's why it's crucial to consult a healthcare provider, especially when you're having a hard time with your diet and nutrition. Vitable is known for its subscription vitamins service which not only supports your health goals but also caters to your needs.Craft your personalised vitamins from our selection of curated vitamins and supplements. With their vitamin delivery service, Vitable ensures you'll receive your supplements at your doorstep. Support your cardiovascular health with custom vitamin packs in Australia with Vitable.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: European Society of Cardiology. "Cardiovascular risk factors highest in winter and lowest in summer". ScienceDaily. Published Sep. 1, 2013 on www.sciencedaily.com/releases/2013/09/130901154111.htm. Accessed on Jan. 15, 2022 “Cholesterol”. Better Health Channel. Published Feb. 29, 2014 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol. Accessed on Jan. 15, 2022 “Cholesterol”. Center for Disease Control and Prevention. Published Apr. 15, 2021 on https://www.cdc.gov/cholesterol/index.htm. Accessed on Jan. 15, 2022 “Cholesterol numbers: what do they mean”. Cleveland Clinic. Published Jul. 31, 2020 on https://my.clevelandclinic.org/health/articles/11920-cholesterol-numbers-what-do-they-mean. Accessed on Jan. 15, 2022 “High Cholesterol”. Mayo Clinic. Published Jul. 20, 2021 on https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800. Accessed on Jan. 15, 2022 “Genetic factors and cholesterol”. Better Health Channel. Published Mar. 6, 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/genetic-factors-and-cholesterol. Accessed on Jan. 15, 2022 “High cholesterol: get the lowdown”. NPS Medicinewise. Published May 27, 2015 on https://www.nps.org.au/news/high-cholesterol-get-the-lowdown. Accessed on Jan. 15, 2022 “Top 5 lifestyle changes to improve your cholesterol”. Mayo Clinic. Published Aug. 29, 2020 on https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935. Accessed on Jan. 15, 2022 Physical activity and exercise for Adults (18 to 64 years)". Australian Government: Department of Health. Published on May 10, 2021 on https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years. Accessed on Jan. 15, 2022 “How and when to have your cholesterol checked”. Center for Disease Control and Prevention. Published Apr. 15, 2021 on https://www.cdc.gov/cholesterol/checked.htm. Accessed on Jan. 15, 2022 “How to lower your cholesterol”. Health Direct. Published Aug. 2021 on https://www.healthdirect.gov.au/how-to-lower-cholesterol. Accessed on Jan. 15, 2022 Kishimoto, Y., Yoshida, H., and Kondo, K. "Potential Anti-Atherosclerotic Properties of Astaxanthin". Marine drugs. Published Feb. 2016 on https://doi.org/10.3390/md14020035. Accessed on Jan. 15, 2022 Choi, H., Youn, Y., and Shin, W. "Positive effects of astaxanthin on lipid profiles and oxidative stress in overweight subjects". Plant foods for human nutrition. Published Nov. 2011 on https://doi.org/10.1007/s11130-011-0258-9. Accessed on Jan. 15, 2022 Higdon, J., Drake, V., Delage, B., and Volpe, S. “Magnesium”. Oregon State University: Linus Pauling Institute. Published Feb. 2019 on https://lpi.oregonstate.edu/mic/minerals/magnesium. Accessed on Jan. 15, 2022 DiNicolantonio, J., Liu, J., and O'Keefe, J. H. "Magnesium for the prevention and treatment of cardiovascular disease". Open heart. Published Jul. 1, 2018 on https://doi.org/10.1136/openhrt-2018-000775. Accessed on Jan. 15, 2022 Singh, R., Rastogi, S., Sharma, V., Saharia, R., et al. "Can dietary magnesium modulate lipoprotein metabolism?. Magnesium and trace elements. Published 1990 on https://pubmed.ncbi.nlm.nih.gov/2130823/. Accessed on Jan. 15, 2022 “Carnitine promising, but no miracle for heart disease”. Harvard Health Publishing. Published Mar. 9, 2014 on https://www.health.harvard.edu/newsletter_article/Carnitine_promising_but_no_miracle_for_heart_disease. Accessed on Jan. 15, 2022 Lee, B., Lin, J., Lin, Y., & Lin, P. "Effects of L-carnitine supplementation on lipid profiles in patients with coronary artery disease". Lipids in health and disease. Published Jun. 17, 2016 on https://doi.org/10.1186/s12944-016-0277-5. Accessed on Jan. 15, 2022 Malaguarnera, M., Vacante, M., Avitabile, T., Malaguarnera, M., et al. "L-Carnitine supplementation reduces oxidized LDL cholesterol in patients with diabetes". The American journal of clinical nutrition. Published Jan. 2009 on https://doi.org/10.3945/ajcn.2008.26251. Accessed on Jan. 15, 2022 “Fish and omega-3: Question and answers”, National Heart Foundation of Australia. Published on https://www.heartfoundation.org.au/getmedia/4adbe011-db9a-4777-8a99-db6365e27cb1/Consumer_QA_Fish_Omega3_Cardiovascular_Health.pdf. Accessed on Jan. 15, 2022 “Fish, fish oils, n-3 polyunsaturated fatty acids and cardiovascular health”, National Heart Foundation of Australia. Published 2008 on https://www.heartfoundation.org.au/getmedia/5195fde5-87f6-4c2a-b7c3-0745a47e5ab7/Summary_Evidence_FISH_FISH-OILS_FINAL.pdf. Accessed on Jan. 15, 2022 Wang, C., Harris, W., Chung, M., Lichtenstein, A., et al. "n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review". The American journal of clinical nutrition. Published Jul. 2006 on https://doi.org/10.1093/ajcn/84.1.5. Accessed on Jan. 15, 2022 Conquer, J., and Holub, B. "Supplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjects". The Journal of nutrition. Published Dec. 1996 on https://doi.org/10.1093/jn/126.12.3032. Accessed on Jan. 15, 2022
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