13 Nutrients That Help To Prevent Heart Disease

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Original article published in MailOnline.

We have all heard the saying ‘we are what we eat’, with a belief that a good diet can help protect us from ill-health.

Dr Carl Pfeiffer, a pioneer in nutritional medicine believed that ‘with adequate intake of micronutrients, most chronic disease won’t exist’.

We live in a world where our food is heavily processed, laden with sugar and artificial chemicals.

We exercise less, have more stress, and spend less time in the sunshine.

Heart disease is one of the leading causes of death in the UK and US, yet we can all do more to help prevent it.

I believe eating a healthy, home-cooked diet rich in nutrients is the key to not only protecting our heart but fortifying our bodies against a variety of ill-health.

Ditch the junk and processed options, stop counting calories and switch to eating real food

I have put together a list of foods that can help protect your heart, but overall you will see a pattern – fresh fruit and vegetables, oily fish, grass-fed meat, nuts and seeds are the real superfoods.

Here are 13 nutrients you can mix into your meals to achieve a heart-healthy diet: 

1.Omega 3 essential fatty acids 

Think of the Mediterranean diet, rich in oils and fresh fish.

You gain the short-chain monosaturated fatty acids (oleic acid) from the olive oil which has been shown to help reduce LDL (bad) cholesterol and triglycerides.

Long-chain polyunsaturated fatty acids such as EPA and DHA can help prevent inflammation throughout the body as well as protect against cardiovascular disease.

Found in: Oily Fish, nuts and seeds, seed oils.

2. Magnesium 

Magnesium plays a vital role in the production of a type of energy called ATP.

Muscles need this energy in order to relax – the heart is a muscle and studies have shown that good levels of magnesium can help prevent stroke, and heart attacks.

Magnesium is vital for good health and somewhat neglected in the western world.

Women tend to be more deficient than men.

Stress also depletes our reserves of magnesium so topping up is vital.

Found in: Nuts, Seeds, Green Leafy vegetables, pulses such as red lentils.

If you are concerned about your magnesium levels, take a daily supplement, but ensure it is magnesium citrate as this is the most bioavailable form.

You can also add Epsom salts to your bath as you will absorb their magnesium through the skin.

3. Co-Enzyme Q10  

Known for helping with energy production alongside Magnesium, Co-Q10 is also a powerful antioxidant and can work well with selenium, vitamin C, vitamin E and zinc to help protect our arteries from damage.

It is also worth noting that anyone taking statins will have lower levels of CoQ10, so may need to take a daily supplement.

Found in: Meat, eggs and fish.

4. Vitamin D 

We are starting to recognise the benefits of vitamin D from sun exposure to help protect us from a variety of diseases, but particularly heart disease, high blood pressure and strokes.

In fact research has shown a 40 per cent higher risk of heart disease when deficient of vitamin D and a massive 81 per cent higher chance of dying from heart disease.

Found in: The best source is sunshine, but you can also gain a little from fish (especially fish liver), some mushrooms and eggs.

5. Zinc 

Just like Omega 3 oils, zinc can help prevent inflammation though the creation of anti-inflammatory cytokines.

Zinc has also been shown to have protective properties, particularly for coronary artery disease and can help improve cardiac function.

Found in: Pumpkin seeds, nuts and seeds, shellfish.

6. Vitamin C 

A powerful antioxidant, vitamin C, alongside vitamin E, Zinc and Co-Q10 work together to help protect you from cardiovascular disease and cellular damage.

Vitamin C has also been shown to help lower LDL cholesterol, whilst also significantly helping to improve HDL levels, as a result those who have higher levels of vitamin C in their diet, have less risk of heart attacks and strokes.

Found in: Fresh fruit, particularly berries, parsley, red onions.

7. Vitamin E

Known for its antioxidant and protective properties, Vitamin E can also help reduce LDL cholesterol and increase HDL levels.

It can also help improve endothelial cell function.

However, to gain optimum benefit from vitamin E, you also need to have a good source of vitamin C, selenium and Co-Q10 in your diet.

Found in: Avocados, nuts and seeds.

8. Selenium 

It has been documented that those who have a low level of selenium have a higher risk of heart disease.

Selenium needs to work alongside vitamin E, vitamin C and Co-Q10, so before you reach for a selenium-rich supplement, you may want to consider a more general antioxidant as well as increasing your antioxidant-rich foods.

Found In: Brazil nuts, seaweed.

9. Probiotics 

You wouldn’t necessarily relate a lack of healthy gut bacteria and heart disease, however, studies have shown that poor gut health (especially leaky gut syndrome which many of us suffer due to overexposure to wheat) can create systemic inflammation.

Weakened gut health can also lead to poor absorption of nutrients, which in turn can also affect heart health as well as lower the immune system.

Found in: Fermented foods such as yoghurt, sauerkraut, tempeh, kefir.

Beware that supermarket probiotic yoghurt drinks can contain a huge amount of sugar and research has shown the active probiotic may not reach the lower intestine.

If you’re concerned about gut health, I would advise taking a probiotic capsule. I would recommend Nutrigold Acidophilus.

10. Allicin 

This is the compound found in garlic, the one responsible for the garlic smell.

However, it also has a powerful affect on our heart health and blood pressure, as it can help relax the blood vessels and improve blood flow.

Eat garlic every day in foods, crushing it gently and leaving for 15 minutes before using is said to enhance its effects

Found in: Garlic. I prefer to use garlic in myfood, but you can take a daily supplement, though I would not recommend an odourless variety as this may reduce the allicin content.

11. Lycopene 

Lycopene is a carotenoid, which has been shown to help protect against a range of cancers as well as heart disease.

There is strong evidence to show that the intimal wall thickness and risk of myocardial infarction are reduced with higher adipose tissue concentrations of lycopene.

It has many benefits including helping to increase flexibility of our arteries and improve the function of the endothelial tissue, protecting against arteriosclerosis (hardening of the arteries).

Found in: Cooked tomatoes, sundried tomatoes, peppers, papaya, water melon, red cabbage and asparagus.

For real benefits, I would recommend a daily supplementation of at least 15mg.

One capsule delivers the equivalent of 6lbs of tomatoes.

My favourite is cardiomato as it also contains the essential fats in the form of Vitamin E to aid absorption alongside phytosterols and beta-carotene, one a day high strength capsule.

12. L-Arginine 

Studies have shown that L-Arginine can help lower blood pressure.

It can also help protect us against heart disease.

It’s abundant in nuts and research has shown that those who eat more than 5oz of nuts a week have significantly less heart disease.

Found in: Beans, nuts (such as almonds and walnuts), oats and cold water fish such as salmon, tuna and mackerel.

13. L-Taurine 

Taurine plays a vital role in the health of our arteries and general heart health.

Studies have shown that those with lower L-Taurine levels are more susceptible to heart disease.

Found in: Red meat, eggs, seafood.

Read more: http://www.dailymail.co.uk/health/article-3455478/Revealed-13-nutrients-need-eat-help-prevent-world-s-leading-killer-heart-disease.html#ixzz411qgPpGL

STAYING HEALTHY: THE DANGERS OF EATING OUT

Eating 1Friends eating at a restaurant

Original article published in UNITEDVOICE

If you want to eat better and stay healthy, eat at home. Eating out can eventually take its toll. Here’s how: dinners have no control over many aspects of food they are about to consume. For starters, the menu may not be accurate; for example, the menu may say wild-caught salmon while it was really farm raised salmon where conditions are known to be less than ideal for raising fish. Or, it could be worse… where the salmon is cloned. Costco and many other major retailers has refused to carry cloned salmon.

Poultry and eggs may be from chickens jammed into crowded pen conditions instead of being free range chickens. The chickens may be raised in the US, but shipped to China for processing where the US has little control over sanitary conditions. You wouldn’t think it makes economic sense to ship chicken back and forth across the pacific ocean, but it does.

Beef may be from suppliers outside the US where antibiotics and hormones are routinely used to produce faster growing and and fatter beef.  By the way, the US Congress recently passed a law to allow suppliers to remove the country of origin label (COOL) from beef and pork meats. Also, China plans on producing hundreds of thousands of cloned beef to make up for food shortages. How will American consumers respond if and when presented with cloned beef?

Full article: http://www.unitedvoice.com/the-dangers-of-eating-out/

Why Mosquitoes In Central Africa Different From Other Mosquitoes In Africa?

Mosquito 2

(Aedes aegypti Anopheles mosquito transmits deadly parasite causing malaria in Africa.

By Johan Van Dongen and Joel Savage

Malaria is one of the deadly diseases in Africa, claiming thousands of lives yearly. It is caused by the Plasmodium parasite. The parasite can be spread to humans through the bites of infected mosquitoes.

Male mosquito doesn’t transmit the disease but female Anopheles mosquitoes pick up the parasite from infected people when they bite to obtain blood needed to nurture their eggs. Inside the mosquito the parasites develop and reproduce. When the mosquito bites again, the parasites mix with its saliva and pass into the blood of the person being bitten.

For a very long time eradication of malaria in Africa has been a daunting task, because of poverty and poor drainage, since the eggs of the disease carriers thrive in stagnant pools, chocked gutters and uncollected debris.

People always try to make fortune out of other people’s misery. In one of the research of Holland’s Micro-Surgeon and scientist Johan Van Dongen, he discovered that the malaria in Central Africa was entirely different from those in other African countries, due to its deadly and devastating effects.

Johan Van Dongen revealed that: Striking is that some Africans discussed the presence of mosquitoes and why white folk did not penetrate Africa until the nineteenth century? Within one of my hundreds of previous articles, I explained to Africans and the Afro-Americans that white folk has developed diseases and put them with genetic engineering techniques into African mosquitoes in order to kill black folks.

This is the reason the type of mosquitoes in Central Africa are different from normal mosquitoes in Africa. I can imagine that my research may not be satisfactory to many, but you shouldn’t doubt what I have said. I have already issued a challenge to all top scientists in Europe and America to prove me wrong, if Aids, Ebola, Lassa fever and other deadly diseases weren’t medical crimes against Africa, up till now no one has accepted the challenge.

We have pilots, scientists, engineers, teachers, journalists etc, all of them went to school. Many graduate to serve their countries in humility, humbleness and in truth, while others chose the path of destruction just to cause misery and suffering to the poor and helpless for their greed and selfish gains. I am not on the path of destruction. If you are a scientist over there and you doubt my research, come forward and challenge me.

Child Soldiers: Children Who Don’t Know What Classroom And Education Are

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Young boys are often lured by some African leaders to fight for ‘freedom’

Third World Countries are plagued by crisis. Among the most critical is poverty, which has taken hundreds of children out of the classroom. Children are the world’s greatest resource, future leaders, and assets to national development, thus; it is, therefore the right of every child to be educated; unfortunately, worldwide many children aren’t aware of what education is, instead serving as slaves under child labour and serving as child soldiers in fields and wars.

As a child growing up in Africa, I find myself in an environment witnessing how many parents struggle to educate their children. Every weekend, I go hawking as a trader with banana, eggs, and bread, just to make some extra money to help my parents to keep me in the classroom. In the early hours of the morning a friend of mine sells newspapers as a vendor, before coming to school at 8 A.M. Despite the global assistance and benefits from advanced countries, many children in poor countries have no access to education.

There are no words to describe the plight of children roaming the streets in Africa, Asia, and South America, due to poverty. In the rural areas, imagine a school without a roof, as children sit and learn under shady trees. Imagine a child who carries his table and chair to learn and after school carries them back home. The classrooms haven’t any tables and chairs thus; the parents struggling to educate their children must provide those tables and chairs, with difficulties sometimes of buying textbooks.

Poverty hasn’t only taken children out of school but has also brought misery, sickness and exposing them as prey to physical or sexual abuse, having a devastating impact on families and communities. Due to poverty parents engage children in child labor, in order to improve their chances of attaining basic necessities. Extreme poverty statistics in parts of Africa, Asia, and Latin America has pushed many children there to become child laborers.

How the European Union is making a difference in Somalia

World Bank President Jim Yong Kim, once told a Georgetown University student that he experienced racism as a young Asian-American growing up in Iowa, but that he learned the true meaning of his identity when he began working to end poverty in Haiti, one of the world’s poorest nations. The stride to end or alleviate poverty is a costly and long-term process; it has therefore become illusion than a reality and also loan was given to poor countries to fight poverty, often lands in the pocket of corrupt government officials. However, many foreign agencies, foundations and private associations are supporting and financing educational projects in Africa.

In Somalia, the European Union and its member states are collectively the largest donors in its educational development. The country has the weakest educational structure in the world and will not achieve any of the Millennium Development Goals on education by 2015. The European Union support focuses on creating primary and secondary education opportunities, vocational training and boosting employment.

The United Kingdom as part of the donors assisting Somalia launched Girls Education Challenge, worth £21.3 million to get girls into school and ensure that they receive the quality education and the new government-run program called Go2School  to give a free elementary school education, has been successful putting  at least 1 million children into the classroom.

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