Category Archives: BioCardio

BioCardio, Complete Omegas, Fatty Acids, Mega GLA Complex

Fats that are Good for You: Omega-3, -6 And -9 Fatty Acids

It’s drummed into us when we’re young – or at least it should be – that fatty foods aren’t good for us. But, actually, that’s not entirely true; not all ‘fatty’ foods ought to be avoided – in fact, you should definitely incorporate some into your diet. Because foods that naturally contain the ‘Omega’ family of ‘fatty acids’ are very good for you, indeed.

Unfortunately, our bodies don’t produce either the Omega-3 or Omega-6 fatty acids, which is a shame, given they can contribute significantly to human brain development, immunity and regulating blood pressure – among many other things. In fact, because they’re of such use to us, that’s why they’re often referred to as ‘essential fatty acids’ (EFAs); so much can they do to aid our skin, respiration, blood circulation, brain and other organs.

Omega-3

An essential fatty acid, once Omega-3’s digested and spread elsewhere through the body’s blood stream, it can play a critical role in ensuring effective brain function, as mentioned, and may also help your body tackle arthritis1, asthma2, attention disorders3, cardiovascular disease4, cholesterol5, depressive issues6, diabetes7, digestive difficulties, high blood pressure8, macular degeneration, osteoporosis9, skin disorders10 and even some forms of cancer11.

How does it work? Well, the body eventually converts Omega-3 into either docosahexaenoic acid (DHA) or eicosapentaenoic acid (EHA); both of them highly unsaturated fats. Given what clinical studies have proven Omega-3 can positively do for the body then, it’s no surprise that it’s believed people lacking sufficient DHA and EPA levels could be at potential risk from Alzheimer’s disease, attention issues, cystic fibrosis, phenylketonuria (an inborn metabolism error associated with mental disorders) and several other problems.

Naturally occurring in many foods, especially nuts, you can find Omega-3 in the likes of Brazil nuts, canola oil (rapeseed), chia seed oil, grains, flaxseeds and their oil, green leafy vegetables, hempseed oil, mustard seeds, pumpkin seeds, spirulina, wheatgerm oil and raw walnuts and walnut oil.

Omega-6

People tend to consume more of the Omega-6 fatty acid (or linoleic acid) than Omega-3, so it’s important to make sure you get enough of both; as noted above, they’re not referred to as essential fatty acids for nothing – on its own, Omega-6 is believed to promote good skin, heart, circulation and nerve function.In fact, some expert opinion suggests that, perhaps due to how much vegetable oil people consume nowadays, many get a 16:1 ratio of Omega-6 to Omega-3, which may be unhealthy12. Thus, a number of experts instead suggest aiming for a 1:1 ratio of the two, if possible12.

Omega-6 naturally occurs in a large number of grains, nuts, oils and green leafy veggies, among them broccoli, chia seed oil, cottonseed oil, grapeseeds, hempseed oil, kale, lettuce, olive oil, pistachios, pumpkin seeds, purslane, safflower oil, sesame oil, sunflower oil and wheatgerm, as well as some raw vegetable oils – but raw and cold pressed vegetable oil’s best as cooking the oil tends to negate its positive Omega-6 effects.

Omega-9

Another of the Omega fatty acids worth mentioning, Omega-9 is classed as a non-essential fatty acid. Monounsaturated oleic and stearic acid, as it’s scientifically referred to, is ‘non-essential’ because it’s naturally created – or synthesised – in the human body; at least, when the body’s consuming enough Omega-3 and Omega-6 it is.

If you’re not receiving satisfactory amounts of those two fatty acids, then it’s wise to alter your diet in order to ensure you’re resplendent in Omega-9 as well – not least as it’s believed to helpmaintain cardiovascular health and immune function. To that end then, Omega-9 fatty acids occur naturally in the likes of almonds, avocados, cashew nuts, chia seed oil, hazelnuts, macadamias, pecans, pistachios and olives and olive oil.

Fatty acid supplements

Unfortunately, of course, it may be that for whatever reason you’re not able to adjust your diet as much you’d like to get your fill of essential and non-essential fatty acids (for instance, should you have a nut allergy). Fear not, though, for salvation can be found in supplements – indeed, do check out the fatty acid section on our website because not only are the following three Omega-related supplements available from us at The Finchley Clinic, but many more as well:

Omegas

Complete Omegas 3:6:7:9 Gel Caps – easy to swallow gelatine capsules that provide the optimal ratio of the Omega fatty acids, including Omega-7 (from sea buckthorn), which on its own helps to nourish and replenish skin and mucous membrane tissue.

Mega-GLA-180-Capsules

Mega GLA Complex – contains Omega-6, along with Vitamin E to improve stability, the latter also acting as an antioxidant to help protect cells from oxidative stress.

BioCardio

BioCardio – derived from anchovies and sardines and flavoured with natural orange oil, this product can be consumed neat or mixed with water or juice to provide both EPA and DHA direct, crucial for maintaining heart health.

References:

1. Fortin P. R., Lew R. A., Liang M. H., Wright E. A., Beckett L. A., Chalmers T. C. and Sperling R. I. ‘Validation of a meta-analysis: the effects of fish oil in rheumatoid arthritis’. J Clin Epidemiol. Nov 1995. 48 (11): 1379-90.

2. Agency for Healthcare Research and Quality. ‘Health Effects of Omega-3 Fatty Acids on Asthma’. March 2004. Publication No. 04-E013-1.

3. Richardson A. J. and Montgomery P. ‘The Oxford-Durham study: a randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder’. Pediatrics. May 2005. 115 (5): 1360-6.

4. Wang C., Harris W. S., Chung M., Lichtenstein A. H., Balk E. M., Kupelnick B., Jordan H. S. and Lau J. ‘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’. Am J Clin Nutr. July 2006. 84 (1): 5-17.

5. McKenney J. M. and Sica D. ‘Prescription omega-3 fatty acids for the treatment of hypertriglyceridemia’. Am J Health Syst Pharm. March 2007. 64 (6): 595-605.

6. Su K. P., Huang S. Y., Chiu C. C. and Shen W. W. ‘Omega-3 fatty acids in major depressive disorder. A preliminary double-blind, placebo-controlled trial’. Eur Neuropsychopharmacol. Aug 2003. 13 (4): 267-71. Erratum in: Eur Neuropsychopharmacol. March 2004. 14 (2): 173.

7. Mita T., Watada H., Ogihara T., Nomiyama T., Ogawa O., Kinoshita J., Shimizu T., Hirose T., Tanaka Y. and Kawamori R. ‘Eicosapentaenoic acid reduces the progression of carotid intima-media thickness in patients with type 2 diabetes’. Atherosclerosis. March 2007. 191 (1): 162-7.

8. Morris M. C., Sacks F. and Rosner B. ‘Does fish oil lower blood pressure? A meta-analysis of controlled trials’. ACP J Club. Jan-Feb 1994.120 Suppl 1: 8-10.

9. Vanek C. and Connor W. E. ‘Do n-3 fatty acids prevent osteoporosis?’. Am J Clin Nutr. March 2007. 85 (3): 647-8.

10. University of Maryland Medical Center. ‘Omega-3 fatty acids overview’. The University of Maryland Medical System.

11. Augustsson K., Michaud D. S., Rimm E. B., Leitzmann M. F., Stampfer M. J., Willett W. C. and Giovannucci E. ‘A prospective study of intake of fish and marine fatty acids and prostate cancer’. Cancer Epidemiol Biomarkers Prev. Jan 2003. 12 (1): 64-7.

12. Simopoulos, A. P. ‘Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases’. Biomedicine & Pharmacotherapy. July 2006. 60 (9): 502–507.

Alpha vegicaps, BioCardio, Heart health, Vitamin K2, Vitamins & Minerals

Hale and hearty: the route to a healthy heart

Only a fool would decry the importance of the heart to their body and thus the importance of a fit heart to their overall health. After all, given it pumps blood throughout the body, supplying organs and cells with all-important oxygen, vitamins, minerals and other nutrients and, at the same time, removes from them toxic carbon dioxide, the heart’s arguably the most crucial muscle there is. A weak heart makes for a weak person; a heart that doesn’t work means you won’t work, plain and simple.

And yet, despite all that, how many of us properly look after our hearts? Not enough of us, that’s for sure. Otherwise there’d be far fewer cases of heart disease and general ill-health; especially among those of a certain age.

Dos and don’ts

So what should we all do – and, more than that, what’s easy for the vast majority of us to do – to try and ensure our hearts remain healthy? Well, here are some simple steps most of us should start to follow, for those who don’t already…

  • Exercise regularly – don’t forget that the heart’s a muscle, therefore it should be worked
  • avoid toxins especially bad for the heart (such as pesticides, insecticides and heavy metals like mercury and lead)
  • stop smoking – aside from the carbon monoxide in tobacco smoke that reduces blood oxygen levels, tobacco damages your arteries’ lining, thanks to the build-up of the fatty material atheroma, which narrows the arteries and causes anginas, heart attacks and strokes
  • avoid high-fat foods and too many fizzy drinks that feature artificial sweeteners

Get your diet right

Away from the aforementioned ways you should and shouldn’t live your life to keep your heart functioning as it should, there are also specific foods you can introduce into your diet. Just eating more of the following could be a big help…

  • Salmon – thanks to the Omega-3 fatty acids it contains, salmon’s a fine source for Vitamin D, thus can help address the low levels of the vitamin in too many adults, which has been long associated with heart problems and, as a consequence, premature death1
  • Broccoli – this and other cruciferous vegetables (cabbage, cauliflower, kale and sprouts) are widely considered to help cut the risk of cardiovascular disease2; indeed, a recent study suggests they lower the chance of cardiac-associated death more than other vegetables and fruits3. Moreover, research in the last few years has found that a compound in broccoli (indole-3-carbinol or I3C) appears to counteract aspects of heart failure, thus it may provide cardiac protection4
  • Asparagus – protection of the cardiovascular system (the body’s system responsible for blood circulation) is aided by phenolic acids, which commonly occur in asparagus; this is because these acids play a big role in making sure detoxifying enzymes help remove drugs and other toxins from the system5
  • Chickpeas – not only do chickpeas contain the aforementioned heart-health-friendly Omega-3 fatty acids, as well as incredibly nutritious vitamins and minerals like iron, magnesium and potassium, but also a study has revealed they can help lower cholesterol levels, thus easing the workload of and pressure on the heart6
  • Spinach – Popeye was certainly on to something, for just a single helping of spinach should deliver 20% of your daily recommended amount of magnesium, the mineral that’s absolutely key to achieving proper muscle function, healthy blood sugar levels and favourable blood pressure7
  • Almonds – research suggests that consuming almonds is better for balancing cholesterol than cutting saturated fats from your diet (although the latter’s recommended too), in addition to the fatty acids they contain contributing to good cardiovascular health8
  • Olives – the Mediterranean diet has long been considered good for the heart, not least because it includes olives and olive oil, with their Omega-3 fatty acids, phenolic acids and antioxidant properties; thus helping to reduce the risk of developing cardiovascular disease9.

Heart-health supplements

However, if for some reason, you might find it difficult to integrate any of the above foods into your diet or (perhaps because of pre-existing issues) you’re unable to exercise regularly or can’t prevent being exposed to heart-harming toxins, then you may consider turning to the following supplements to improve the health and efficacy of your heart. They’re all available from The Finchley Clinic – in fact, we recommend them whether you’re able to follow the previous steps in this article or not…

alpha-90-vegicaps

Alpha vegicaps (90 and 30 capsules) – cardio-protective and great for your general heart-health, this supplement’s major ingredients are alpha lipoic acid (an antioxidant excellent at countering free radicals) and acetyl L-carnitine (an amino acid highly effective in the fat metabolism process)

biocardio

Bio Cardio (300ml) – delicious thanks to its essential of orange oil flavour, this liquid-based supplement contains the Omega-3 fatty acids EPA and DHA ensuring that, when combined with a low fat diet, fish oils and plant sterols, there’s a strong likelihood it’ll help reduce cholesterol levels and support platelet integrity

vitamin-k2-30-tablets

Vitamin K2 (60 and 30 tablets) – while, on its own, Vitamin K aids normal blood clotting and helps keep bones strong and healthy, this particular form of the vitamin (K2) appears to be a great contributor to good heart-health, aiding effective blood circulation.

References:

  1. Thomas G. N., ó Hartaigh B., Bosch J. A., Pilz S., Loerbroks A., Kleber M. E., Fischer J. E., Grammer T. B., Böhm B. O. and März W. ‘Vitamin D levels predict all-cause and cardiovascular disease mortality in subjects with the metabolic syndrome: the Ludwigshafen Risk and Cardiovascular Health (LURIC) Study’. Diabetes Care. May 2012; 35(5): 1158-64. doi: 10.2337/dc11-1714.
  1. Edmands W. M., Beckonert O. P., Stella C., Campbell A., Lake B. G., Lindon J. C., Holmes E. and Gooderham N. J. ‘Identification of human urinary biomarkers of cruciferous vegetable consumption by metabonomic profiling’. J Proteome Res. Oct 7 2011; 10(10): 4513-21. doi: 10.1021/pr200326k.
  1. Zhang X., Shu X. O., Xiang Y. B., Yang G., Li H., Gao J., Cai H., Gao Y. T. and Zheng W. ‘Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality’. Am J Clin Nutr. Jul 2011; 94(1): 240-6. doi: 10.3945/ajcn.110.009340.
  1. Deng W., Zong J., Bian Z., Zhou H., Yuan Y., Zhang R., Guo H., Zhang Y., Shen D., Li H. and Tang Q. ‘Indole-3-carbinol protects against pressure overload induced cardiac remodeling via activating AMPK-?’. Mol Nutr Food Res. Apr 27 2013. doi: 10.1002/mnfr.201300012.
  1. Yeh C. T. and Yen G. C. ‘Effect of vegetables on human phenolsulfotransferases in relation to their antioxidant activity and total phenolics’. Free Radic Res. Aug 2005; 39(8): 893-904.
  1. Pittaway J. K., Robertson I. K. and Ball M. J. ‘Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control’. J Am Diet Assoc. Jun 2008; 108(6): 1009-13. doi: 10.1016/j.jada.2008.03.009.
  1. National Institutes of Health Office of Dietary Supplements. Magnesium.
  1. Ortiz R. M., Garcia S. and Kim A. D. ‘Is Almond Consumption More Effective Than Reduced Dietary Saturated Fat at Decreasing Plasma Total Cholesterol and LDL-c levels?’ A Theoretical Approach. J Nutr Metab. 2012; 2012: 265712. doi: 10.1155/2012/265712.
  1. Pauwels E. K. ‘The protective effect of the Mediterranean diet: focus on cancer and cardiovascular risk’. Med Princ Pract. 2011; 20(2): 103-11. doi: 10.1159/000321197.