The name says it all. The body must source essential fatty acids from foods, since it can’t manufacture them on its own.

Omega-3 fatty acids are important in all phases of life, beginning in the womb and continuing through childhood, adolescence, and adulthood. There are three types: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), both of which come from fish, and alpha-linolenic acid (ALA), which comes from flax, flaxseed oil, nuts, and dark green, leafy vegetables.

Omega-3 benefits

The many critical health-promoting functions of omega 3s include the following:

• Cardiovascular

  Modulates heart rate and blood pressure, improves the condition of blood vessels, and helps prevent cardiac arrhythmias.   

• Mental Health

  Improves attention-deficit hyperactivity disorder in children; modulates symptoms of depression and other disorders in adults.

• Cancer Prevention

  May reduce risk of breast, colon, and prostate cancers.

• Joint and Bone Health

  Potential reduction of risk of arthritis and osteoporosis.

• Autoimmune Conditions

  Contributes to lower risk of asthma, rheumatoid arthritis, and gastrointestinal conditions including colitis and Crohn’s disease.

Who needs to supplement?

Whole foods, especially fatty fish, are the best sources of omega 3. But those who don’t eat fish at least twice a week and anyone who is deficient in this critical nutrient may benefit from taking a supplement.  One clinical trial involving more than 25,000 subjects found that a supplement dose of 1 gram per day led to a 28 percent reduction in heart attack risk.

Benefits of omega-6 fatty acids

Omega-6 fatty acids, primarily linolenic acid found in vegetable oils, for years suffered a bad reputation until the American Heart Association released an advisory that turned it around. Instead of causing inflammation, omega-6 fats either reduce inflammation or have no effect.

“Omega-6 fats are not only safe, but they are also beneficial for the heart and circulation,” according to Dariush Mozaffarian, MD, coauthor of the advisory. Rather than cutting down on consumption of omega 6s, it’s enough to increase intake of omega 3s to balance the ratio of the two fats in the diet.

It’s an apt coincidence that the abbreviation for aged garlic extract is “age.” as the body gets older, it may need help with the processes that maintain good health. And AGE is ready to step in.

What’s different about AGE?

Garlic not only provides a tasty addition to meals but also boasts many health benefits, including “antioxidants that support the body’s protective mechanisms against oxidative damage,” according to nutritionist Joe Leech, MSc. This is important as the body ages, as is protecting immunity. “Garlic supplements are known to boost the function of the immune system,” says Leech.

Aged garlic extract boosts health benefits, thanks to a proprietary preparation method, in which organically grown garlic is cleaned, sliced, and aged in stainless-steel containers for 20 months. This process results in odorless and more bioavailable compounds.

Benefits of Aged Garlic Extract

Taken together, cardiovascular diseases are the world’s leading cause of death. New studies show the protective effects of AGE on cardiovascular health, both with and without the risk factors that come with having diabetes.

AGE for Cardiovascular Health

A randomized, doubleblind, placebo-controlled study found a significant inhibition of the progression of coronary artery calcification (atherosclerosis) in a group of adults who took 2,400 milligrams of aged garlic extract daily for one year, a result not found in the placebo group.

Other benefits to the AGE group included risk factors for cardiovascular events, such as heart attack and stroke:

• lower blood pressure
• fasting blood glucose
• inflammatory markers

AGE for People with Diabetes

Heart disease is responsible for the deaths of nearly 70 percent of adults over the age of 65 who have diabetes, according to the American Heart Association. But the AHA considers diabetes to be a controllable risk factor.

Three new studies offer hope to those with diabetes who want to lower their risk of cardiovascular disease.

• Coronary Artery Plaque and Endothelial Cells

  A small randomized, double-blind, placebo-controlled study looked at coronary artery plaque in people with diabetes. While the group that received AGE exhibited a 29 percent reduction in unstable, fatty plaque over the course of the study, the placebo group saw a 57 percent progression in plaque.

  Endothelial cells, which line the circulatory system, control vascular relaxation and contraction and play a role in blood clotting and platelet adhesion.

• Cardio-Ankle Vascular Index

  Paving the way for further research into the effects of AGE on improving vascular endothelial function, a small, three-month study showed a larger reduction in the cardio-ankle vascular index (CAVI) of Type 2 diabetes patients who took AGE than in that of the placebo group.

  CAVI measures arterial stiffness from the ascending aorta to the ankle arteries.

• Ventricular Myocardial Mass

  The third study looked at left ventricular myocardial mass (LVM), an increase in which is an indicator of poor cardiac outcomes.

  After a year, researchers observed a trend toward a decreased LVM in the group taking AGE, and no change in the placebo group.

  The researchers suggest further trials with larger study populations and longer duration to understand the trend better.

What is VO2 Max?

Your VO2 Max represents how much oxygen your blood can supply to your body: the higher, the better! Many doctors and fitness experts consider it a basic indicator of physical fitness and potential.

How Do I Figure Out My VO2 Max?

One of the most popular ways is the Rockport Walk Test algorithm, which takes into account your age, gender, weight, and height. Simply go for a one-mile walk, record the time and your heart rate, then plug the data into this handy calculator from our friends at CalculatorPro. It's free and anonymous!

Angina, which is chest pain caused by decreased blood flow to the heart muscle, was rare until about 100 years ago.

Causes

Changes in our diet and lifestyle started to catch up with us and cause the arteries (pipes carrying blood) that feed the heart muscle itself to start blocking up.

These blockages cause heart attacks and angina. When they block the arteries going to the brain they can cause a stroke.

These problems are now the most common cause of death in the U.S. and Europe.

Diagnosis

Many benign (not dangerous) things can also cause chest pain, and these are more common causes of chest pain in those under 45 years of age.

These include chest wall (muscle and cartilage) pain, which is also called costochondritis.

• Benign Causes

  • Chest Wall Pain

    If the pain is reproduced or affected by pushing over the ribs and muscle in the area of the pain, it is likely chest wall pain and not dangerous (ribs are thick, and pushing on them won’t cause pain in the heart or lungs below).

    This pain will sometimes be worse with a deep breath, but if this is occurring (especially with a lung infection or cough) see your doctor to check for pneumonia or pleurisy.

  • Heartburn

    If the chest pain is relieved by drinking an ounce or 2 of antacid (e.g., Maalox or Mylanta), it is likely stomach or acid reflux related (see Heartburn and Indigestion for treatment information).

• Angina

  If the pain is worse with exertion, and/or associated with shortness of breath or chest tightness, the risk of it being angina is increased.

  • If this is new and occurring now, call 911, chew up an aspirin and sit back and rest.
  • If it is a chronic and ongoing problem, see your physician.

Either way, if you have chest pain, see your doctor (or go to the emergency room if new or sudden onset).

Most often it will be nothing and you’ll be reassured, but if it is a heart attack or blood clot to the lungs and you miss it, you may be dead.

With chest pain, better safe than sorry.

Treatment

If you suspect you have angina, you should be followed by a physician who can diagnose and treat it.

If angina is proven, use the chest pain medications and even the cholesterol lowering medications (which are NOT needed or helpful in most cases where they are prescribed when no heart disease is present).

• Heart Bypass Surgery

  Sometimes bypass surgery will be required.

  However, some doctors are quick to recommend heart bypass surgery in cases where the research suggests it is not helpful. In such cases, using heart stints is preferable (minor surgery and pretty safe).

  If bypass surgery is recommended, get a second opinion from a cardiologist. If they feel it is If it is not an emergency situation, and it's OK to wait on surgery, try the other options below.

  Risks of Bypass Surgery

  A key risk is the possibility of stunning brain cells during surgery, though much of this can be prevented by antioxidants (which can often be found in a good vitamin powder) plus lipoic acid 300 mg a day. I prefer to begin these at least a week before surgery (but even a day before helps) and continue for a month after.

  In one study, taking ribose was associated with a dramatic drop in heart bypass mortality. I recommend that you take 5 grams 3 times a day for as long as you can before surgery (even 1 day before helps) and for 6 weeks after.

• Diet & Nutrition

  • Eat a high fiber, high vegetable, low red meat diet.
  • Eat at least 3-4 portions a week of added salmon and tuna.
  • Avoid sugars (Stevia is OK).
  • Consume grains that are only whole grains.

• Exercise

  Exercise as OK’d by your physician. This helps your heart and body to heal.

• Supplements & Medication

  • For Heart Disease

    Many nutrients are important for heart health. See the important discussion on nutritional treatments for heart disease.

    In 6 weeks, these treatments may increase your heart efficiency and often improve heart function, lessening the angina.

    The treatments include taking:

    • Ribose
    • Coenzyme Q10
    • B complex vitamin
    • Acetyl L-carnitine
    • Magnesium orotate
    • Pomegranate extract

    Pomegranate extract was associated with a remarkable 35 percent improvement in blood vessel size after 1 year (vs a 9 percent worsening in the placebo group).

  • For High Cholesterol

    Learn how to lower an elevated cholesterol. If on cholesterol-lowering medications, be sure to take Coenzyme Q10 (at least 200 mg a day).

    These medications deplete this nutrient, and the Coenzyme Q10 deficiency can cause fatigue and muscle pain followed by heart failure — which the doctor will blame on your heart disease. Your doctor means well, but no one is paying to be sure they learn about this.

    Though I consider the cholesterol medications (statins) to be a bad idea — the word scam comes to mind — if no heart disease is already present, once someone has been diagnosed with angina (or if you have diabetes) these statin medications can be life-saving and, in these cases, a very good treatment to use.

    A much healthier way to lower cholesterol is with red rice yeast and by optimizing thyroid function, and, in men, optimizing testosterone.

  • For Chest Wall / Muscle Pain

    • Natural Supplements

      • Willow Bark and Boswellia

        Willow bark and Boswellia may be very helpful for most kinds of inflammatory pain.

        Though often helpful with the first dose, they are more effective over time. They increase in effectiveness over the first week of use and then even more over 6 weeks.

      • Curcumin, Boswellia, DLPA and Natto

        Another amazing herbal mix that is excellent for pain is called Curamin. Take 1 capsule 3x day (you can often lower the dose by 6 weeks of use).

      • Comfrey

        A special topical comfrey is also wonderful for muscle pain.

    • Medications

      • Tylenol

        Tylenol is OK to use for the pain, but aspirin related medications like Ibuprofen can cause stomach irritation or ulcers and actually worsen the chest pain over time.

      • Lidoderm Patches

        Lidoderm patches (like Novocaine in a patch) by prescription are excellent.

        Put the patch(es) over the painful area for 16 hours a day (though the box says 12 hours).

        They may start to work in [q:1/2] hour, but give them 2 weeks to become optimally effective.

    • Other Therapies / Advice

      • Hot Compress

        If the pain is chest wall tenderness, a hot compress for up to 20 minutes 4 times a day can help the muscle relax.

      • Relax Your Chest Muscles

        Learning to relax your chest muscles (we may keep them tight during stress) can be very helpful.

      • Hot Baths and Showers

        A hot bath (or shower) also helps. Better still is to add 2 cups of Epsom Salts to your bath water.

      • Treat Indigestion & Reflux

        The indigestion/reflux pain can trigger chest wall muscle pain and vice versa in a reflex arc.

  • For Angina Pain

    Follow your physician’s advice for this important problem.

    Natural options to consider which may help heal the problem include:

    • External Counter Pulsation

      A natural option to consider that may help heal the problem is external counterpulsation.

      This safe and simple technique helps your heart to grow new blood vessels to bypass the old blocked ones naturally.

      The economics didn’t work (invasive cardiology like surgery is one of the biggest revenue centers in most hospitals) and it has been slow to catch on.

      Fortunately, many health insurers will pay for the treatment.

    • Intravenous Chelation

      This series of intravenous treatments was found to markedly decrease angina in studies in the 1950’s, and was used without going through the usual placebo controlled studies. Because of this, it became very controversial, with many natural physicians using it and standard practitioners attacking them for this.

      It is very safe (safer than aspirin) but costs over $5,000 for the series of injections (not covered by insurance).

      A placebo controlled trial is underway to test its effectiveness. However, many people have had wonderful results with it, so it should be considered before having non-emergency heart bypass surgery performed.

    I would begin with the External Counter Pulsation, and consider using both together.

More Information Online

• External Counter Pulsation (Cedars Sinai)

Garlic, also known as the “stinking rose,” has a long-held reputation for its healing capacity, much of which is supported by science. This heart-healthy herb is known for being a fighter of high blood pressure, germs, cancer, inflammation, and more.

From warding off everything from vampires to the plague, garlic appears to fend off anything that might threaten ill on the body. But its stench can be a hurdle. The skin and breath exude garlic’s metallic odor. Another challenge: Many of garlic’s key sulfurous constituents, such as allicin, are highly unstable and difficult to reliably capture and deliver in supplement form. Enter aged garlic.

More than 840 peer-reviewed scientific studies about aged garlic extract (AGE) have been published. The product is made by slicing and storing organic garlic cloves in a liquid alcohol solution, then extracting and aging for up to 20 months. The aging process results in a truly odorless product. Even though allicin is not present, different compounds (including water-based sulfur compounds as well as nonsulfur constituents including allixin and saponins) offer health benefits.

AGE Garlic for Immune Health

Garlic—including AGE—offers anti-microbial and immune-stimulating activities that can help prevent or fight a range of infections as well as cancer. Healthy adults who took AGE daily for three months had less severe cold and flu symptoms, missed less school/work, and functioned better than people who took placebos. AGE also shows potential anticancer activity, particularly for gastric and colorectal tumors and cancers.

Support Heart Health with AGE Garlic

Garlic has a modest blood pressure and cholesterol-lowering effect (albeit with mixed study results) for some people, as well as an overall cardiovascular tonic action—reducing inflammation in the blood-vessel lining. In a small, 12-week, double-blind trial of people with uncontrolled hypertension, 1.2 grams daily of aged garlic extract reduced mean blood pressure by 5 points on average. Some people responded better than others, with “responders” (29 of the 50 participants in the garlic group) ranging closer to an 11.5 drop in systolic and 6.3 drop in diastolic blood pressure compared to placebo.

AGE Garlic to Reduce Inflammation

Fifty-one healthy, yet obese, adults recently took part in a double-blind, placebo-controlled, randomized trial. One group took 3.6 grams of AGE powder daily in divided doses and the other group took a placebo. At the end of the six-week study, two markers of inflammation were significantly lower in those taking AGE “Although the mechanism by which aged garlic employs its effect on obesity-induced inflammation is still not clear, the changes in inflammatory mediators that we found show that the consumption of AGE can produce an anti-inflammatory effect in adults with obesity,” said Susan Percival, one of the study’s authors.

Regulate Blood Sugar with AGE Garlic

Garlic has various benefits for blood sugar and metabolic health. In one study of people with metabolic syndrome, AGE increased levels of adiponectin, a hormone involved in regulating blood sugar.

Research continues to pile up showing that a few basic tenets go a long way toward maintaining our health as we age.

New studies out of Boston underscore these truths.

Men's Lifestyle for Healthy Aging

A balanced diet heavy on plants and low on saturated fats, regular physical activity, low-stress social connections, and avoiding smoking are powerful lifestyle habits. Some key nutritional supplements are helpful as well.

• Exercise and The Brain

  Boston University researchers determined that “every additional hour of light intensity physical activity was associated with higher brain volumes, even among individuals not meeting current physical activity guidelines.” Those guidelines call for 150 minutes per week of moderate to vigorous exercise.

  The new study found that favorable effects on brain aging may begin at a lower threshold than 150 minutes per week. Physical activity is strongly linked to larger brain volume and healthy aging.

• Diet and Physical Function

  Another study supported the idea that diet plays a role in maintaining physical function—which, of course, enables us to increase those minutes of exercise!

  “Diet can have specific effects on our health and can also affect our well-being and physical independence as we get older,” said senior author Francine Grodstein, ScD, of Brigham and Women’s Hospital.

  “Even if people can’t completely change their diet, there are some relatively simple dietary changes people can make... such as eating more vegetables and nuts.”

  • Increase Omega-3 Fatty Acids

    Fruit, whole grains, legumes, and foods rich in omega-3 fatty acids (salmon, sardines, and other fatty, cold-water fish as well as flax) are other great choices.

  • Reduce Sugar and Sodium Intake

    The researchers also recommend lower intakes of sugar-sweetened beverages, red and processed meats, and sodium.

• Supplements for Men

  • For Heart Health

    “With heart and blood vessel disease being the number one killer of men, as well as a major cause of disability, it is critical that you take good care of your heart,” said Jacob Teitelbaum, MD, author of Real Cause, Real Cure.

    • CoQ10

      Dr. Teitelbaum said coenzyme Q10 is a great supplement for heart health, especially for those taking a cholesterol-lowering medication.

      These medications can deplete this important nutrient—putting your cardiovascular health at risk.

    • Zinc

      The mineral zinc serves as a mild heart protector. Zinc supplements in older adults lower heart disease markers (such as C-reactive protein).

    • Magenesium

      The most important nutrient on Dr. Teitelbaum’s short list is magnesium. This mineral “increases the strength of your heart muscle and helps keep heart rhythms steady and smooth.”

  • For Joint Pain Relief

    One of five American men reports joint pain (generally from osteoarthritis or rheumatoid arthritis), notes the Centers for Disease Control and Prevention.

    • Curcumin

      A go-to for relief is curcumin, which is an antioxidant and anti-inflammatory extracted from the spice turmeric. This herbal extract offers relief for aching joints without the risk of adverse effects seen with conventional medications.

      But it’s not just about masking discomfort. Research shows that curcumin can help rebuild joint tissue by replacing damaged cartilage with new, healthy cartilage.

    • Collagen

      All areas of connective tissue in the body contain collagen. This protein plays an important role in healthy joints.

      Supplementing with a form called collagen hydrolysate offers joint benefits, particularly for those with osteoarthritis.

  • For Male Athletes

    • Glutathione

      Glutathione supplements have been shown to reduce exercise-induced fatigue and to suppress levels of lactic acid, which often causes soreness following exercise.

    • Chokecherry

      Drinking chokecherry juice helps prevent inflammation, oxidative stress, and iron depletion after intense physical exercise.

    • Beet Juice

      Athletes recovered faster from sprinting and made quicker decisions after drinking high-nitrate beet juice for a week.

MCT (medium-chain triglyceride) oil is all the rage these days because of its metabolism-boosting, weight-loss promoting tendencies.

What's a Good Source of MCT Oil?

Palm kernel oil and some dairy products are rich sources of MCT oil, but more than half of the fat in coconut oil comes from MCT.

MCT Oil: A Functional Food

“MCT oil is classified as a functional food—meaning it has a health benefit beyond the nutrients it provides,” explains Ashley Ranaldi, an ACE-certified health coach.

“It’s used in bulletproof coffee and is popular with the ketogenic diet and intermittent fasting.”

How Does MCT Oil Work?

Unlike long-chain triglycerides found in avocados, nuts, and olive oil, MCT oil contains shorter chains that are more easily digested. Because shorter triglycerides do not need to be broken down the way longer-chain fats do, they can be used as an immediate source of energy.

“The oil goes straight to the liver and produces ketones so our bodies burn fat for fuel instead of carbohydrates,” explains Ranaldi.

MCT oil has also been shown to stimulate the release of peptide YY and leptin, two hormones that help us feel full and can aid in weight loss.

Supporters of MCT oil claim it can stimulate the growth of good bacteria in the gut, which can help promote weight loss.

MCT for Heart Health

Weight loss is one of the biggest factors for preventing heart disease.

Another is keeping cholesterol in check. In one small study:

• Two dozen overweight men took a combination of MCT oil, flaxseed oil, and phytosterols for 29 days and lowered their total cholesterol by 12.5 percent.
• When olive oil was used instead, the men’s cholesterol dropped by only 4.7 percent.

MCT oil can also help reduce C-reactive protein (CRP), an inflammatory marker that increases the risk of heart disease.

In another study, about 100 healthy people ages 50 to 75 were randomly assigned to consume 50 grams daily of either:

• extra-virgin coconut oil (a predominately saturated fat)
• extra-virgin olive oil (a predominately monounsaturated fat)
• unsalted butter

Results:

• Those consuming the MCT-rich coconut oil experienced a significant increase in HDL (good cholesterol).
• The butter eaters found their LDL level significantly increased after the four-week trial.
• No significant LDL increase occurred for those assigned to consume the olive oil or the coconut oil.

Some researchers believe larger, longer-term human studies are still needed to better understand MCT oil and its potential benefits for heart disease.

Using MCT Oil

• In Cooking

  While MCT oil offers benefits, it is high in calories and should be used as a replacement for other oils, not as an add-on.

• Supplementation

  A couple of tablespoons as a supplement may help you manage your weight.

Your cardiovascular system (your heart and blood vessels) serves as an essential transport system for oxygen, hormones, and nutrients. The symbolic center of life, vitality, and emotion, your ticker demands TLC. Heart disease is both common and deadly, accounting for one in every four deaths in the United States. A healthy diet, good lifestyle habits, and key medicinal herbs and functional foods can help keep everything flowing smoothly.

Heart-Healthy Diet & Lifestyle

You can dramatically reduce your risk of heart disease with a healthy diet, regular exercise, stress management, and not smoking. A Mediterranean diet high in vegetables, fish and seafood, fruit, fiber-rich whole foods like beans, nuts, and whole grains, and healthy fats including olive oil and avocados helps decrease oxidative damage and inflammation in the cardiovascular system while providing important fats, minerals, and phytochemicals. Limit sodium (especially from processed, restaurant, and fast foods) and use animal products as flavor-enhancing condiments rather than a meal’s mainstay, opting for grass-fed, pasture-raised alternatives. Do your best to keep your blood sugar and body weight in check. Consider herbs. 

Herbs for a Healthy Heart

The following can be useful tonics for overall heart health and circulation. However, they may interact with some medications. Consult your healthcare practitioner.

• Hawthorn

  Hawthorn (Crataegus spp.) berries, leaves, and flowers act as a heart tonic when consumed in regular doses over time. Hawthorn decreases oxidative damage and inflammation, reduces blood pressure, modestly reduces cholesterol, dilates blood vessels, improves oxygen utilization, strengthens the structure and function of the heart, and reduces blood stickiness (also known as platelet aggregation). It also helps with healing from cardiovascular events, improves heart rhythm, reduces chest pain and angina, strengthens the heart in congestive heart failure, and helps achieve and maintain smooth blood vessel lining. Try it as a solid extract, standardized capsule, liquid extract, tea, or low/no-sugar jam.

• Gotu kola

  Gotu kola (Centella asiatica) leaf improves circulation as well as the integrity of blood vessel lining. Several studies support its ability to allay chronic venous insufficiency. Gotu kola also acts as an adaptogen, reducing the effects of stress, calming anxiety, and improving cognition and brain function. Look for organic products in pill, tea, liquid extract, juice, or food form.

• Garlic

  Garlic (Allium sativum) bulb modestly reduces blood pressure and cholesterol while acting as a general cardiovascular tonic. A classic “blood mover,” it helps reduce inflammation and increase circulation by thinning the blood and decreasing plaque formation and blood stickiness, clots, and coagulation. Eat one or more cloves daily or take it in pill form. If you detest garlic breath, you may want to try aged garlic extract or other odor-free forms.

• Blue-Red Pigments

  Blue-Red Pigments such as anthocyanidins, phenols, and flavonoids from berries, dark purple grapes (including juice and red wine), pomegranate, and hibiscus flower calyxes have a broad tonic effect on the cardiovascular system, fighting both inflammation and oxidative stress while improving the integrity and flexibility of the blood vessel lining. In studies, consuming several cups of hibiscus tea (using 10 to 20 grams of dried herb daily) lowered blood pressure as well as several common pharmaceuticals. Consume blue-red pigments regularly as food, pure juice (check ingredients to avoid sugary filler juices), tea, or supplements.