SCIENCE NUTRITION

HEART CONSCIOUS NUTRITENTS

By: Corry Matthews

At Max Muscle Sports Nutrition we believe in providing the most current information on all our products and our Nutraceuticals are no exception. Nutraceuticals are sometimes seen as hocus pocus medicinals but Max Muscle is to here to help you understand just how powerful these wonderful little vitamins and minerals can be.
The importance of Nutraceuticals was made clear at the Nutraceuticals and their powerful impact on heart health


Fifth Annual Conference of the European Nutraceutical Association in March of 2009 in Germany. Remarkable scientists from all over the world presented wide ranging and convincing material supporting various aspects on omega 3 fatty acids, vitamin D, folic acid and specific food groups. Read on to learn more about how Max Muscle Sports Nutrition has your heart on our minds!

Heart Healthy Nutraceuticals
Here is a list of nutraceuticals that you should consider taking for heart health and function:
Omega-3 Fatty Acids help boost the immune system, reduce blood clots and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatory, and lower blood pressure.

The evidence supporting the cardio-protective benefits of omega-3 fatty acids is so robust that in September 2003, the FDA approved a qualified health claim for products containing the omega-3 compounds eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Such products may now state that “consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease,” based on “supportive but not conclusive research.” Clinical trials demonstrate that omega-3s reduce the risk of heart attacks and strokes, and consumption of 200mg/day DHA is associated with a 50 percent reduction in risk of sudden cardiac death (JAMA, 2003).

Phytoestrogens are substances found in plants.

Flaxseed added to your daily foods can decrease the risk of blood clots, stroke and cardiac arrhythmias (irregular heartbeats). These powerful and tasty substances may help to lower both your LDL, and your total cholesterol (which is a combination of good and bad cholesterol. Lower is still better!)

Phytosterols are plant sterols that are similar to cholesterol, but they help to get rid of or slow down the progression of plaque building on the artery walls. All nuts and seeds have phytosterols.

Carotenoids are found in fruits and vegetables and they provide antioxidants which help “protect” the heart from free radical damage.

Polyphenols are also antioxidants. These antioxidants work to protect the blood vessels by lowering blood pressure and reducing LDL cholesterol. There are two different types of polyphenols: Flavonoid and Non-flavonoid.

B-complex Vitamins, most commonly known as B vitamins, usually referred to because of the energy boost they provide also work wonders on the heart. Vitamin B-12, also known as folate, and vitamin B-6 protect against blood clots and hardening of the arteries. Niacin (vitamin B-3) helps increase HDL “good” cholesterol.

Vitamins C and E are both powerful antioxidants that not only help fight the common cold but also protect your heart from free radical damage.

Magnesium, potassium, and cal-cium help lower blood pressure.

Protein such as lean beef, eggs and pork are packed with homocysteine-lowering B vitamins. Fish delivers omega-3 fatty acids that keep heart rhythm steady and discourage blood clotting. Skinless chicken and turkey are low in saturated fat, and their protein keeps food cravings (and the risk of overeating) at bay. Beans – legumes such as chickpeas, black beans and kidney beans – are not only rich in high-quality proteins but are also one of nature’s richest sources of soluble fiber, which whisks cholesterol out of your body and helps hold blood sugar levels steady.

Unfortunately cuts of beef and pork that are high in artery-clogging saturated fat raise your level of LDLs and your heart attack risk. The solution? Choosing foods that are low in fat and cholesterol. Researchers suggest that dairy’s calcium and protein work with the magnesium, potassium and fiber in fruits, veggies and whole grains to better regulate blood pressure. Use the following Max Muscle supplements to get the calcium advantage without adding saturated fat: Triple Whey, Max Pro and High 5 protein powders. Want to add in your Omega-3’s? Then try Max Gourmet with flax right in the mix already!

Simple steps to make all your food choices heart healthier:
Say no to saturated fats. Remove skin from chicken and turkey before eating, trim excess fat from all meats, choose mayonnaise and salad dressings with no more than 1 gram of saturated fat per tablespoon and replace heavy cream in recipes with condensed skim milk. For baking and cooking, substitute canola or olive oil. If you must have butter, whipped varieties have 30 percent less saturated fat.
Banish trans fats. Eat only packaged snacks and baked goods with no partially hydrogenated fats or oils listed as ingredients. Switch to trans fat-free margarine or use olive oil instead.

Pump up the monounsaturated fats. Invest in an olive-oil sprayer (Misto is one brand) to give toast and veggies a light, flavorful coating instead of using butter or margarine. Make olive and canola oils your first choices for salad dressings, marinades and cooking. Commercial olive or canola oil sprays are good for coating cookware to prevent sticking.

Goodbye chips – hello, nuts. The monounsaturated fats in nuts (and omega-3s in walnuts) make these delicious treats a perfect heart-healthy snack. To guard against overeating, put one serving in a bowl (typically ½ cup) and put the container back in the cupboard. Choose unsalted nuts to help control blood pressure.

Count Those Carbs. Simply eating a high-fiber, whole-grain breakfast could cut your risk of heart attack by 15 percent; switching completely from refined to whole grains could slash it by 30 percent. That’s the power of whole grains. Each gram of soluble fiber cuts your LDLs by as much as 2 points, according to the American Heart Association.

A few simple choices can make your heart happier and healthier. Heart attacks are still the number one killer of both men and women, but these easy swaps will help you on your road to a healthy heart and tasty meals! MS&F