Omega-3 And Heart Disease

Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease.

We recommend eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

We also recommend eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body. The extent of this modification is modest and controversial, however. More studies are needed to show a cause-and-effect relationship between alpha-linolenic acid and heart disease.


Summary of Recommendations for Omega-3 Fatty Acid Intake

Patients without documented coronary heart disease (CHD): Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).

Patients with documented CHD: Consume about 1 g of EPA+DHA per day, preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with the physician.

Patients who need to lower triglycerides: 2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care.

Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people.

In 1996 the American Heart Association released its Science Advisory, “Fish Consumption, Fish Oil, Lipids and Coronary Heart Disease.” Since then important new findings have been reported about the benefits of omega-3 fatty acids on cardiovascular disease. These include evidence from randomized, controlled clinical trials. New information has emerged about how omega-3 fatty acids affect heart function (including antiarrhythmic effects), hemodynamics (cardiac mechanics) and arterial endothelial function.

The ways that omega-3 fatty acids reduce CVD risk are still being studied. However, research has shown that they

decrease risk of arrhythmias, which can lead to sudden cardiac death
decrease triglyceride levels
decrease growth rate of atherosclerotic plaque
lower blood pressure (slightly)

Epidemiologic and clinical trials have shown that omega-3 fatty acids reduce CVD incidence. Large-scale epidemiologic studies suggest that people at risk for coronary heart disease benefit from consuming omega-3 fatty acids from plants and marine sources.

The ideal amount to take isn’t clear. Evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes. For alpha-linolenic acid, a total intake of 1.5–3 grams per day seems beneficial.

Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients. However, more studies are needed to confirm and further define the health benefits of omega-3 fatty acid supplements for preventing a first or subsequent cardiovascular event. For example, placebo-controlled, double-blind, randomized clinical trials are needed to document the safety and efficacy of omega-3 fatty acid supplements in high-risk patients (those with type 2 diabetes, dyslipidemia, hypertension and smokers) and coronary patients on drug therapy. Mechanistic studies on their apparent effects on sudden death also are needed.

Increasing omega-3 fatty acid intake through foods is preferable. However, coronary artery disease patients may not be able to get enough omega-3 by diet alone. These people may want to talk to their doctor about taking a supplement. Supplements also could help people with high triglycerides, who need even larger doses. The availability of high-quality omega-3 fatty acid supplements, free of contaminants, is an important prerequisite to their use.

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Source: American Heart Association

Organic Food: The Best Clean Foods

Do you know the labels to look for when you want to eat green and healthy? Norma Lehmeier Hartie, the author of Harmonious Environtment Beauty, Detoxify and Enerize Your Life, Your Home And Your Planet, gives us the lowdown on reading the fine print.

Organic Food
If you've heard the term "organic" a million times but still aren't sure what it means, here's the deal: Organic farming avoids the use of most artificial inputs, like synthetic pesticides and fertilizers, and bans the use of animal by-products, antibiotics and sewage sludge. But check for tricky labeling: "100% organic" actually means that all the individual ingredients are organic. "Organic" means that at least 95% of the ingredients are organic. "Made with organic ingredients" means that at least 70% of the ingredients are organic.

Why should I buy organic food?
Organic food can be better for your family, the planet and your tastebuds. No one can claim that organic food is "safer or more nutritious" than conventional food, but people like the reassurance that their food never was treated by pesticides.

Finally, anecdotal evidence that organic food tastes better has been confirmed by research: A Washington State University study found that organic apples were sweeter and had better texture and firmness than their conventionally grown counterparts.

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Kolesterol: Kenali Musuh Kesihatan Anda

Kolesterol merupakan suatu bahan melekit dan lembut yang wujud secara semulajadi di dalam aliran darah dan sel-sel tubuh anda.Tahukah anda,kolesterol sangat penting dan diperlukan oleh tubuh untuk menghasilkan sel-sel membran, hempedu, sesetengah hormon dan vitamin D. Namun bukan semua kolesterol baik untuk kesihatandan diperlukan oleh tubuh anda.

Organ hati bertanggungjawab menghasilkan sebahagian besar kolesterol yang diperlukan. Kolesterol juga diperolehi dari sumber luaran, terutamanya dari makanan berasaskan haiwan.

Sesetengah makanan yang tidak berasaskan haiwan juga mungkin mengandungi lemak trans yang boleh menyebabkan tubuh anda menghasilkan lebih banyak kolesterol.

Kolesterol dan lemak-lemak lain (yang juga dikenali sebagai lipid) tidak larut di dalam darah. Ia terpaksa dihantar dari satu sel ke satu sel menggunakan pengangkut khas yang dipanggil sebagai lipoprotin.

Lipoprotien berketumpatan rendah (LDL) dikenali sebagai 'kolesterol jahat'. LDL boleh mengenap pada dinding saluran darah, menyebabkan arteri tersumbat dan meningkatkan risiko serangan jantung atau strok.

Lipoprotien berketumpatan tinggi (HDL) turut dikenali sebagai "kolesterol baik'. HDL akan membawa kolesterol ini kembali ke hati dan kemudiannya memperoses serta mengeluarkannya dari tubuh.

Satu lagi jenis kolesterol adalah trigliserida yang dihasilkan sendiri oleh tubuh dan juga dari makanan. Selain menyimpan tenaga, trigliserida juga akan bertukar menjadi LDL dan VLDL (lipoprotien berketumpatan sangat rendah).

Jika anda memiliki paras trigliserida tinggi, kebiasaannya anda akan memiliki paras LDL tinggi dan HDL rendah.

LDL sangat sinonim dan sering dikaitkan dengan penyakit arteri koronari (jantung). Jadi sangat penting untuk anda mengekalkan keseimbangan lipid yang sehat. Kekalkan paras LDL pada tahap rendah (kurang dari 3.3 mmol/L) dan paras HDL tinggi (lebih dari 1.02 mmol/L) bagi lelaki. Manakala wanita pula HDL melebihi 1.3 mmol/L.

Paras kolesterol yang tinggi boleh menyebabkan plak atau enapan lemak terbentuk pada dinding arteri (saluran darah). Akibatnya saluran arteri ini akan menjadi sempit dan menyekat aliran darah. Jika plak-plak ini pecah, darah-darah beku akan terbentuk dan boleh menyekat aliran darah ke jantung. Akibatnya anda mendapat serangan jantung. Dan jika saluran darah ke otak tersekat, anda boleh mendapat serangan strok.

Diantara faktor risiko yang menyumbang kepada paras kolesterol tinggi adalah diet dan tabiat pemakanan yang tidak baik, kurang bersenam, darah tinggi, berat badan berlebihan dan merokok.


Tips kesihatan untuk anda:
* Elakkan lemak trans. Ia tidak baik untuk kesihatan anda.
Elakkan makanan berpanggang atau bergoreng yang disediakan secara kormesial
seperti kentang goreng, ayam goreng, onion ring, snek dan makanan terproses
seumpamanya sering mengandungi asid lemak trans.

* Kurangkan makanan yang mengandungi lemak tepu dan kolesterol tinggi.
Lemak tepu banyak terdapat pada makanan berasaskan haiwan dan tenusu, antaranya:
susu segar, mentega, susu penuh krim, keju, mayonis,minyak sapi,daging dan lelemak
haiwan.

Organ dalaman haiwan seperti hati, otak, buah pingang dan usus termasuk telur
mengandungi kolesterol lebih tinggi dari daging. Makanan laut termasuk udang,
ketam, tiram dan sotong juga tinggi kolesterol.

Tetapi awas, makanan berasaskan tumbuhan seperti minyak kelapa dan santan juga
tinggi kolesterol.


* Gunakan minyak dari hasil tumbuhan seperti minyak sayuran, minyak kacang, minyak
jagung, minyak zaiton, minyak bunga matahari dan sebagainya. Ia mengandungi lemak
tak tepu yang baik untuk kesihatan.

* Tambah serat dalam diet anda
Serat larut boleh didapati dari oat, barli, legum dan buah-buahan seperti epal.
Serat tak larut terdapat pada buah-buahan, sayur-sayuran, kekacang dan bijirin.

Pastikan anda mengambil diet serat secukupnya: 20 ~ 30 gram sehari.

* Kurangkan kolesterol anda dengan serat terlarut
Cubalah tambah lebih banyak serat terlarut dalam diet harian anda. Kajian mendapati ia boleh membantu menurunkan kandungan kolesterol dalam darah dan memerangkap kolesterol makanan di dalam saluran pencernaan anda.

1 Juta Wanita Malaysia Ahli Kelab 3G...?

Putrajaya, 13 Jun 2007: Lebih sejuta wanita berusia antara 25 hingga 64 tahun (18.8%) di negara ini dikategorikan sebagai gemuk, sekali gus terdedah kepada risiko mengalami pelbagai penyakit kronik, termasuk serangan jantung, diabetes dan strok.

Kajian Bahagian Kawalan Penyakit Kementerian Kesihatan tahun lalu mendapati 20% penduduk dewasa dan 21% kanak-kanak di negara ini mengalami masalah 3G; gebu, gemuk dan gempal. Fakta menunjukkan, peratusan wanita mengatasi golongan lelaki.

Menurut Menteri Kesihatan Malaysia, Datuk Seri Dr Chua Soi Lek, kajian itu mendapati bilangan penduduk gemuk di Malaysia kini kedua paling ramai di Asia Tenggara. Ia merupakan 19% dari golongan wanita dan 14% (kira-kira 850,000 orang) dari golongan lelaki.

Gemuk atau obesiti adalah keadaan apabila kadar lemak dalam tubuh seseorang melebihi berat jisim ideal.

Secara fizikalnya, sememangnya tubuh wanita mengandungi lemak yang lebih tinggi menjadikan mereka lebih berisiko untuk menjadi gemuk berbanding lelaki.

Masalah 3G dikalangan masyarakat negara ini sebenarnya semakin serius. Ia tidak lagi dianggap sebagai lambang sehat dan sejahtera sebagaimana tanggapan masyarakat terdahulu, sebaliknya petanda awal mengundang pelbagai penyakit kronik.

Pertubuhan Kesihatan Sedunia (WHO) turut menyatakan, gemuk juga meningkatkan risiko untuk mendapat kanser payu dara, kanser kolon, kanser prostat, uterus, buah pinggang dan penyakit pundi hempedu menerusi perubahan hormon akibat kegemukan.

Dietary fibre

WHAT IS DIETARY FIBRE?

Dietary fibre used to be known as ‘roughage’. It comprises the edible parts of plants that are not broken down and absorbed in the human small intestine. Types of dietary fibre may also be categorised according to their physiological effects; helping to prevent constipation or helping to control blood cholesterol and glucose levels.

Depending on the type of fibre present in food, it is partly or completely fermented, by gut bacteria in the large intestine, producing gases (carbon dioxide, methane and hydrogen) and short chain fatty acids (butyrate, acetate and propionate). Gut bacteria are essential for the health of the large bowel. The short chain fatty acids are absorbed into the cells of the gut wall, where they can be used as fuel, or pass on into the blood stream. After increasing the amount of fibre in the diet, some people experience symptoms such as abdominal distension, discomfort and wind. However, the large intestine and gut bacteria usually quickly adapt to the increased intake and problems with wind usually decrease.

Types of dietary fibre usually include non-starch polysaccharides, oligosaccharides, lignin and associated plant substances. These are traditionally found in cereal foods, beans, lentils, fruit and vegetables. The term dietary fibre also includes a type of starch known as resistant starch, which resists digestion to its component sugar, glucose, in the human small intestine and passes unchanged into the large intestine. A number of types of resistant starch exist naturally and these are chiefly found in whole or partly-milled grains and seeds, pulses, some breakfast cereals e.g. corn flakes, and cooked and cooled (retrograded) potatoes. Commercially manufactured sources of resistant starch that are colourless, odourless and bland in flavour are now available. These may be used by food manufacturers to increase the total fibre content of a range of foods without affecting taste and texture.

Dietary fibre may also be broadly described according to its solubility. There are two broad types of fibre: insoluble and soluble. Oat, fruits, vegetables and pulses (beans, lentils, chickpeas) are good sources of soluble fibre. Wholegrain cereals and wholemeal bread are particularly good sources of insoluble fibre. Because insoluble and soluble fibre are found in different proportions in fibre-containing foods and have different properties, it is important to eat a variety of fibre-containing foods.

HEALTH BENEFITS (PHYSIOLOGICAL EFFECTS) OF EATING FIBRE

Both soluble and insoluble dietary fibre can promote a number of positive physiological effects, helping to prevent constipation, lower blood cholesterol levels and control blood glucose levels. Sources of insoluble fibre can act as bulking (laxative) agents and help prevent constipation. For fibre to have the best effect on preventing constipation, an increase in fibre intake should be accompanied by an increase in water intake. Soluble forms of fibre eaten in large amounts can help reduce blood cholesterol levels. They can also help people with diabetes to control their blood glucose levels.

On the other hand, eating a diet low in fibre is associated with diverticulitis (where the bowel wall becomes inflammed and ultimately damaged) and bowel (colorectal) cancer. Increasing evidence points to a protective effect of eating a diet rich in dietary fibre on diverticulitis and colo-rectal cancer. However, it is unclear whether this is always a direct effect of the fibre or whether it is because a higher fibre content is a characteristic of a healthier diet. In other words, it may also be that people who eat plenty of fibre follow other dietary and lifestyle advice such as to eat less fat, eat plenty of fruit and vegetables, drink plenty of fluid and do more exercise.

HOW MUCH FIBRE DO WE EAT?

Most people do not eat enough dietary fibre. The average intake in Britain is 12g per day and it has been recommended that this rises to an average of 18g per day for adults. Children need proportionally less. For pre-school children, however, introduction of fibre-rich foods should be done gradually. Too much fibre can make the diet so bulky that young children become full before they have eaten sufficient food to satisfy their need for essential vitamins, minerals and energy. The major sources of dietary fibre in the British diet are whole-grain and high-fibre breakfast cereals and bread (because they are rich in fibre and are eaten frequently).

A diet rich in fibre is usually lower in fat and contains more starchy foods, fruit and vegetables. Very high intakes of dietary fibre can reduce absorption in the small intestine (see figure) of some minerals from food as these are bound by the fibre in insoluble complexes. However, fermentation in the large intestine can release some of the bound minerals so they can eventually be absorbed into the blood stream. The amount of vitamins and minerals lost through eating a diet rich in fibre is not likely to be significant unless an individual’s diet is already poor.

Source: British Nutrition Foundation

Tips Kekal Sehat

* Minum air secukupnya ( 8 hingga 10 gelas sehari). Air membantu tubuh dalam proses menyah toksik dalam badan.

* Elakkan snek dan makanan segera kerana mengandungi bahan perasa seperti sodium. Ungsur kimia ini adalah toksin yang boleh menganggu fungsi organ tubuh.

* Lebihkan mengambil protin berasaskan tumbuhan / ogranik seperti kacang soya. Protin haiwan biasanya tinggi kolesterol, tetapi tidak bermakna anda menghindarkannya terus.

* Yogurt rendah lemak adalah baik kerana ia mengandungi bakteria baik yang boleh membantu penyerapan nutrien. Peningkatan usia sering diiringi kehilangan enzim penting yang berfungsi memecahkan gula dalam produk tenusu. Jadi ada baiknya anda mengurangkan pengambilan hasil tenusu dan gantikan dengan yogurt.

*Pastikan bekalan air anda bersih. Dapatkan sistem penapis air yang berkualiti. Ingat, pengambilan air yang bersih dan mencukupi
boleh merangsang awet muda.

*Berhati-hati dengan kafein. Ia terdapat di dalam kopi dan sebagainya. Kafein sebenarnya bersifat toksik kepada badan dan menyebabkan pengoksidanan kulit, menjadikannya cepat berkedut.

*Jika anda impikan berat badan ideal yang langsing menawan, jauhkan makanan berasaskan lemak tepu, berprotin tinggi dan banyak kolesterol dalam diet anda.

*Amalkan diet berasaskan tumbuhan organik dan karbohidrat kompleks. Ia bukan sahaja mengekalkan aras gula dalam darah, malah turut memanjangkan hayat alteri anda.

Ubat Tahan Selera Bawa Maut

London, 1 Mac 2007: Agensi pengawal ubat Pertubuhan Bangsa-Bangsa Bersatu telah mengeluarkan amaran, pengambilan ubat penahan selera mengandungi bahan anorectics secara berkebihan boleh memberi kesan kesihatan yang serius kepada pengguna; malah boleh menyebabkan kematian!

Berikutan itu, Lembaga Pengawal Narkotik Antarabangsa (INCB) telah meminta pehak berkuasa mengambil langkah tegas untuk mengawal penggunaannya di negara di beberapa negara dan kian menjadi ikutan di seluruh dunia.

Laporan menyatakan, pengambilan ubat pelangsing yang mengandungi bahan dikenali sebagain anorectics ini boleh mendatangkan kesan sampingan tiba-tiba panik, bersikap ganas, suka berkhayal, mengalami masalah pernafasan, sawan, koma dan kematian.

Anorectics adalah ubat terkawal yang hanya boleh diambil dengan pengawasan doktor. Namun akhir-akhir ini ia semakin mudah diperolehi melalui internet.

Secara amnya ia digunakan untuk menahan selera dan rasa lapar dalam merawat kegemukan. Persidangan Psikotropi Ke IV 1971 menyenaraikan 14 bahan anorectics. Lima daripadanya menguasai pasaran ubat penahan selera: phentermine (45 %), (23 %), fenproporex amfepramone (18 %), mazindol (9 %) dan phendimetrazine (4 %).

Brazil, Argentina, Republik Korea, Amerika Syarikat, Singapore dan Hong Kong adalah diantara negara yang pernah mencatatkan penggfunaan tertinggi ubat-ubatan berkaitan.

INCB turut menegaskan, kawalan dan penguatkuasaan oleh kerajaan akan dapat mengawal penggunaan bahan ini seperti yang telah dibuktikan kejayaannya di Chilie, Denmark dan Perancis.

Sumber: INBC