Omega-3s tied to lower risk of heart arrhythmia

By Kerry Grens

NEW YORK | Wed Feb 1, 2012 1:17pm EST

(Reuters Health) - In a new study of some 3,000 older adults, those with the highest levels of omega-3 fatty acids in their blood were 30 percent less likely to develop an irregular heartbeat over the next 14 years than peers with the lowest blood levels of omega-3s.

"A 30 percent lower risk of the most common chronic arrhythmia in the United States population is a pretty big effect," said Dr. Dariush Mozaffarian, senior author of the new report and a professor at the Harvard School of Public Health.

According to some estimates, up to nine percent of Americans will develop atrial fibrillation, a heart-rhythm abnormality that can lead to stroke and heart failure, by the time they reach their 80s.

There are few treatments for the condition and they largely center on preventing strokes with blood-thinning drugs.

Some previous studies have suggested that people who eat a lot of fish have a lower risk of developing atrial fibrillation to begin with. But others haven't found the same link.

The omega-3 fatty acids measured in the new study -- eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA) - are found in oily fish and some enriched foods, like eggs, as well as in fish oil supplements.

The earlier studies relied on questionnaires about how much fish people ate, which can only estimate the levels of omega-3s they ingested, Mozaffarian noted.

"Any given fish species can vary in its omega-3s by 10-fold," he told Reuters Health.

To get a more accurate measurement of how much fish oil the people in the study actually ingested, the researchers sampled blood from more than 3,300 adults over age 65.

Over 14 years, they tracked the seniors' health and found that 789 had developed atrial fibrillation.

Those with top-25-percent omega-3 levels in their bloodstreams at the beginning of the study were about 30 percent less likely to end up with the arrhythmia compared to those with bottom-25-percent blood levels of the fatty acids.

The difference in risk isn't huge, but "these are meaningful reductions in risk" said Dr. Alvaro Alonso, a professor at the University of Minnesota School of Public Health who was not involved in this study.

A 30 percent reduction in risk would mean that instead of 25 out of every 100 people developing a condition, only about 17 out of every 100 people would get it.

Another study from Finland used the same approach of measuring fatty acids in the blood and found a similar reduction in the risk of atrial fibrillation among those with the highest levels.

Mozaffarian's group tried to tease out which of the omega-3 fats might be responsible for the lower risk, and found that high DHA levels were linked to a 23 percent lower risk for atrial fibrillation while EPA and DPA were not tied to any reduced risk.

DHA is highly concentrated in heart muscle cell membranes, Mozaffarian and his colleagues point out in their report, published in the journal Circulation.

Alonso cautioned that this study doesn't prove eating fish is responsible for the lower rate of atrial fibrillation, but he said there is some idea that the fatty acids found in fish could work by stabilizing the excitability of heart muscle cells.

He said that the results seem promising enough to warrant further studies experimenting with using fish oil as a potential preventive measure against atrial fibrillation.

An earlier study of fish oil pills found that they didn't help the symptoms of atrial fibrillation in people who had already developed the arrhythmia (see Reuters Health story of November 15, 2010).

The American Heart Association, the U.S. Department of Agriculture and other groups recommend eating fish at least twice a week.

Mozaffarian said most Americans don't meet those goals.

He said his study "doesn't change current guidelines, but I think this should change people's motivation."

Mushrooms pack vitamins and minerals: Tasty fungi contain antioxidants and boost the immune system

Mushrooms pack vitamins and minerals

Tasty fungi contain antioxidants and boost the immune system

Nutrition guidance from Palomar Pomerado Health

Need an extra reason to pick up mushrooms from your supermarket today?

Mushrooms are more than just flavor enhancers for a variety of meals. Besides adding taste to salads, soups, casseroles, rice dishes, stir-fry, scrambled eggs and other dishes, mushrooms are flat out nutritious.

They are excellent sources of protein, vitamins (A, B5, B6, C, D), amino acids, minerals (potassium, phosphorous, magnesium, selenium, copper, zinc), fiber and iron. These vitamins and minerals play an important role in boosting the immune system and keeping your body healthy.

Mushrooms also contain antioxidants and are low in sodium and calories. The following are five healthy types of mushrooms commonly found in stores:

1. Portobello mushrooms (also known as portabella): These brown mushrooms are frequently used as a meat substitute by vegans or vegetarians in sandwiches and burgers because of their meaty texture. They are rich in selenium, which is an antioxidant or substance that helps reduce the risk of certain diseases by preventing cellular damage from free radicals in the body.
1. 
   

   1. White button mushrooms: Also called a table mushroom, this small-sized mushroom has a mild flavor that intensifies when cooked. It is commonly used in salads, meat dishes, soups or pastas. At grocery stores, they are found freshly packaged, dried or in a canned form. They are also good sources of antioxidants, vitamins and minerals.
   2. Shiitake mushrooms: These spongy, meaty-textured mushrooms with a woodsy taste are very popular in many Asian dishes. In addition to their antioxidants benefits, they may have an immune-boosting effect in the body.
   3. Oyster mushrooms: These broad mushrooms with oyster-shaped caps and tan and ivory colors contain significant antioxidant properties. A 3-ounce serving of oyster mushrooms contains 13 milligrams of the amino acid ergothioneine which is very high in antioxidants. Cooking the mushrooms does not reduce this level.
   4. Porcini mushrooms: Porcini mushrooms (usually purchased dried) are costlier than other mushrooms and have a distinct woodsy taste. They are used in preparation of soups, stews and casseroles. Porcinis are also rich in vitamins and minerals.

   Quick Tip: If for some reason you don't like mushrooms but still want the benefits you can always use a supplement at a pharmacuetical grade.
   
   

Paint Your Heart Healthy with Flavonoids

Paint Your Heart Healthy with Flavonoids

By Kimberly Beauchamp, ND

Eating more colorful, flavonoid-rich fruits and vegetables may reduce the chance of dying from heart disease by up to 40%, says a study in the American Journal of Clinical Nutrition.

Fix it before it breaks

Preventing heart disease is easier than curing it. We already know a lot about how to keep the heart happy, like

• not smoking,
• maintaining a healthy weight,
• keeping blood pressure in check, and
• getting regular physical exercise.

Eating more fruits and vegetables is also key to preventing heart disease. These foods are rich in magnesium, potassium, and fiber that can help regulate blood pressure and blood sugar levels.

Brightly colored fruits and veggies are also high in flavonoids, plant compounds that give foods such as oranges, broccoli, and so on their characteristic hues. Flavonoids have anti-inflammatory and antioxidant actions in the body. They also inhibit the oxidation of LDL (“bad”) cholesterol and encourage blood vessel walls to relax, helping to lower blood pressure.

As part of the Cancer Prevention Study II Nutrition Cohort, researchers from the American Cancer Society and Tufts University investigated how different types of flavonoid compounds in the diet might protect against death from heart disease. In the study, 38,180 men and 60,289 women (average age 69 and 70, respectively) gave detailed information about their diets. The amount and types of dietary flavonoids were estimated for each participant. For the next seven years, the participants were followed and deaths due to heart disease were recorded.

• Of the seven classes of flavonoids studies, five of them were associated with a lower risk of heart disease death.
• Risk of fatal heart disease was 18% lower in men and women who had the highest amounts of total flavonoids in their diets those with the lowest. The risk of fatal stroke dropped by 37% in men with the highest total flavonoid intake.
• The subclass of flavonoids called flavones was especially beneficial for women. Women with the highest flavone intake had a 26% reduction in risk of overall heart disease death and a 40% reduction in risk of death from heart attack.

“Even relatively small amounts of flavonoid-rich foods may be beneficial for reducing risk of fatal cardiovascular disease,” commented the researchers.

Brighten your plate for a happier heart

OPC-3 #1 Bioflavonoid in the world

Getting more flavonoids into your diet is as easy as blueberry pie. Just aim for a rainbow of colors throughout the day. You don’t have to get them all in at every meal, but when you’re planning your five-a-day of fruits and vegetables, make sure they’re not all in the white family.

Raspberries, strawberries, apples, blueberries, green tea, black tea, dark chocolate, red grapes, purple cabbage, red wine, oranges, grapefruit, kale, broccoli, onions, and leeks are all loaded with heart-healthy flavonoids.

Parsley, thyme, oregano, celery, and green chili peppers are rich sources of the subclass of flavonoids called flavones. These are the ones that may be especially helpful for women.

About Natural Products Foundation: NPF is a 501 (c) 3 not-for-profit corporation. For more information about this story and the foundation visit: naturalproductsfoundation.org. 

Story Source: Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation’s premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire. The above story is reprinted from materials provided by Aisle7. All rights reserved.

References: (Am J Clin Nutr 2012;95:454–64)

The NPF Science Update brings you news about scientific advances in the field of natural products. The Science Update features contributions from scientists, academics, doctors, healthcare professionals, industry veterans and other experts.

7 Ways to Become Healthier Today

7 Ways to Become Healthier Today

7 things to do starting today 

" One thing we Americans have going for us: We are always up for a challenge. So try these healthful Blue Zone-and Cold Spot-inspired ideas.

• Take 20% off. "In every Blue Zone, they eat less than we do, by at least 20%," Buettner says. One trick for slashing portions: "Instead of putting big platters of food at the center of the table, fill each plate at the counter," Buettner says.
• Pile on the plants. Not only are plant-based diets rich in antioxidants and other good-for-you nutrients, they're also better for your waistline. "A plate of food in Okinawa has one-fifth the calorie density of a typical American meal," Buettner says. "You can chow down for a fraction of the calories." Buettner suggests thinking of meat as a condiment rather than the main event, and subbing in more beans, legumes, and nuts.
• Learn to love the foods that love you back. A diet of berries and elk or tofu and sea vegetables might seem utterly foreign-but taste buds can be retrained. "Americans love fat, salt, and sugar because that's what 9 of 10 we're used to," Katz says. "But studies show that if you eat more wholesome foods, you can learn to prefer them." An easy way to start: Search for stealth sugar, which Katz says is found in many packaged foods. "Once you get rid of that hidden sugar, you'll start to prefer less-sweet foods," he notes.
• Sit down-and slow down. It might be too much to cook every meal. But we can sit at a table to eat our takeout instead of scarfing it down in the car. Savor each bite as the French do; stretch your meals out for 20 whole minutes. You'll end up eating less and enjoying more.
• Get up. "The longest-living people don't think of exercise as a chore," Buettner says. Instead, little bits of movement are a constant part of their everyday lives. Make like a French woman and take a short walk after dinner. Shovel your own snow instead of paying the kid next door; make extra trips carrying laundry up and down the stairs.
• Get out. Every Blue Zone is known for its strong social and family bonds. Besides spending quality time at home with family, surround yourself with healthy-living friends-good health habits are contagious, research shows. Be sure to get involved in your community, too, whether it's at church, a gardening group, or a volunteer organization. These connections can add years to your life, Buettner says.
• Take it easy. Even the world's healthiest people get stressed out sometimes. What they all have, Buettner says, are daily strategies to shed stress. Meditate, go for a run, make a dinner date with your best friend-and don't worry about your inability to be a French woman or a Greek farmer.

It's OK to enjoy the occasional cheeseburger. What matters is a cumulative lifestyle pattern of enjoying healthful food, staying connected to others, and keeping yourself moving. That's how I plan to live to be 100 in the Brooklyn Blue Zone.
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