The Low Down on Margarine and Fats

Amy Coates, BSc, RHN

Trans-Fats

The name trans-fat is short for transformed fat.  And transformed fats have no place in the human body.  They are artificially created by scientists in laboratories when they hydrogenate liquid oils to make them solid so they can withstand longer shelf lives.  Trans-fats are also created anytime fats are heated.  Saturated fats are more tolerant to heat treatment than mono- and poly-unsaturated fats, so it you’re thinking of cooking something, it’s best to use butter or coconut oil to avoid creating trans-fats.  Don’t be fooled by restaurants that boast “trans-fat free” signs.  As soon as their “trans-fat free” oil is heated, it has become a trans-fat! 

Canola Oil: After you read this, you’ll be emptying your cupboards!

How often do you use vegetable oil?  When you bake, when you fry…every day?  If you frequently use these seemingly “healthy” oils, then you need to read on.  Supermarket oils are highly processed.  First, they are refined using sodium hydroxide (think Draino) to remove “impurities”.   They are then treated with phosphoric acid (think Windex) to de-gum; which removes lecithin, chlorophyll, calcium, magnesium, copper, and iron.  To make it look appealing, it is bleached to remove pigments, which turns the oil rancid.   Colour is added later because clear oil does not look natural.  It is then heated above 220˚F to remove any odour, which creates monster trans-fat molecules that will eventually become part of your body!  Then you take it home and heat it again in your frying pan, mutating the molecules even more.

We must start thinking of the quality of every morsel we put into our bodies.  There is a huge difference in quality between canola oil and cold-pressed extra virgin olive oil.  Olive oil is not heat treated, and extra virgin means the oil was obtained from the olives’ first pressing.  Cancer is linked to processed vegetable fats.  This includes hydrogenated shortening and margarine.

Margarine

Margarine is a synthetic, man-made chemical, alien to our bodies.  Hard stick margarine is loaded with trans-fats.  Hydrogen is forced into vegetable oil to turn it into a saturated fat, solid at room temperature.  Hydrogenation changes the shape of oils at the molecular level, and the shape of a molecule s extremely important.  Think of your body like a moving jigsaw puzzle.  The billions of processes that occur every second are all little parts and pieces of your body puzzle.  If any piece has been altered in any way, it will not be able to fit in where it should…and could even fit in places it shouldn’t!  Newer margarine is made from vegetable oil and modified palm and palm kernel oil.  It boasts non-hydrogenation, but I’ve never been a fan of the word “modified,” and palm oil is liquid at room temperature.  Somebody messed with it, for definite.  Would you like your body to be “modified” or all-natural?  Remember to read the labels of any food you’re planning to consume.

Did you know?  Margarine is one molecule away from being plastic.

Product Dissection: Becel Margarine:

Ingredients: Canola and sunflower oils 74%, water, modified palm and palm kernel oils 6%, salt 1.8%, whey protein concentrate 1.4%, soy lecithin 0.2%, vegetable monoglycerides, potassium sorbate, vegetable colour, artificial flavour, citric acid, vitamin A palmitate, vitamin D3, alpha-tocopherol acetate (vitamin E).

An Aside:  One interesting question on the Becel website gave me a chuckle, and its relevance will be noted in the following section “The Low Down”:

Q:  Why is Becel Margarine a different colour in Quebec?
A:  In all parts of Canada, except for Quebec, margarine and butter are the same colour. In Quebec, a colour restriction law does not allow for this. In that province, most margarine is an off-white colour.

The Low down: 

• Remember what happens to canola oil before it hits the shelves?  This product is 74% rancid, bleached, artificially coloured vegetable oil. 
• It contains 6% “modified” oils.
• It contains dairy in the form of whey protein.  Milk is the #1 allergen.  Humans have difficulty digesting cow’s milk, whether they are aware of it or not…and I must say that many of us are painfully aware. 
• Monoglycerides are a common food additive used to combine two things that wouldn’t normally mix such as water and oil. 
• Potassium sorbate is a preservative used to discourage the growth of molds and yeasts, thereby increasing shelf life.  Apparently since it is used in such small quantities, there are no known adverse health effects.  Comforting.
• Vegetable colour is a tricky one.  My instincts are to say that it likely comes from Yellow dye #5 which is known to create a myriad of problems within the human body, especially known to exacerbate autism and other behavioural problems.  But to be fair to Becel, it could be turmeric, which has a vibrant yellow colour, but since I thinkQuebec would let turmeric into their province since it is a cleansing herb…so it must be something else that Quebec’s government is afraid of, and I think we should be too!
• Becel contains artificial flavour.  I’m not a big fan of eating anything artificial, especially if it’s there to trick my brain into thinking plastic tastes good.
• The next 3 ingredients are added vitamins.  Vitamins are best obtained from whole foods as found in nature, and not in a tub of chemically processed margarine…
• Vitamin A palmitate is a common pre-formed Vitamin A supplement.  Better sources include apples, apricots, beets, broccoli, cantaloupe, carrots, collard greens, mango, peas, pumpkin, spinach, sweet potatoes, and winter squash.
• Vitamin D3.  15 minutes of sun on your hands and face will get you the same amount of vitamin D, so go for a walk and get some exercise!  Go for a longer walk in the wintertime as the sun is not as vibrant then.
• Vitamin E.  Better sources include walnut oil, sunflower oil, olive oil, (make sure all oils are cold processed) nuts (raw), sunflower seeds (raw), whole grains, and green leafy vegetables. 

Always remember, quality matters! 

Learn about healthy fats and how they can actually help you burn fat.  Click here to discover how!

Promoting Optimal Nutrition with Digestive Enzymes

By Dale Kiefer

In youth, digestive enzymes break down ingested food into vital proteins, fats, and carbohydrates to provide optimal nutrition for the body. But with aging and illness, the body’s digestive functions deteriorate, leading to gas, bloating, partially digested food, nutritional deficiencies, and even inflammatory conditions. Fortunately, advanced enzyme formulations make it possible to enhance digestive health, prevent gastric distress and malnutrition (particularly in the elderly), while protecting against systemic inflammation. You Are What You Digest While healthy foods provide the foundation for optimal health and vitality, even the healthiest foods are of little use if they are not properly digested. As we age, normal digestion slows down, inhibiting our ability to process vital nutrients for use throughout the body.1 If the body cannot extract all the nutrients in our food, our overall health will begin to falter, and can result in a wide range of unwelcome diseases. These problems are often caused by decreasing levels of the digestive enzymes that facilitate the crucial breakdown of food in our digestive tract.2-4 The unfortunate result is malnutrition and deficits in crucial nutrients, which may add to a vicious cycle of faltering immunity and escalating disease, particularly in the elderly.5-8 However, a broad-spectrum of digestive enzymes that includes proteases, amylases, lipases, pancreatin, cellulase, and lipase has been shown not only to increase the digestion of a wide range of foods, but remarkably to decrease post-surgery recovery time9,10 and, in certain cases, serve as a helpful adjuvant in cancer therapy.11 Natural Digestion Support Age-related digestive problems needn’t become significant health issues, given that supplemental digestive enzymes—many derived from plants—can help replace the pancreatic enzymes produced in youth. These modern digestion-assistance preparations offer natural enzymes that when taken with meals, can enhance the digestive process. In order to enhance digestion, a number of various enzyme components are crucial to boosting the natural digestive process. One of the most important ingredients is pancreatin—a mixture of several enzymes ordinarily released by the pancreas in response to the presence of food in the intestines. Pancreatin contains enzymes such as proteases to facilitate the break down of proteins into amino acids; amylase to cleave complex carbohydrate molecules into manageable sugars; and lipase to facilitate the break down of lipids (better known as fats) into useable components. Other desirable supplemental components include lactase to assist the body’s ability to break down lactose (milk sugar) from dairy products; papain from papaya, to assist with protein digestion; and cellulase, to prevent the development of a rare condition known as gastric phytobezoar, in which undigested cellulose, or plant fiber, forms a mass with other plant constituents, which may cause blockage within the gastrointestinal system.12,13 What is Digestion? Once swallowed, food begins an amazing journey through the alimentary canal; a journey that, when all goes according to plan, ends by providing us with health-promoting nutrients, and by fueling us with life-sustaining energy. But just as sleek automobiles cannot run on crude oil, the human body needs to “refine” its fuel in order to run smoothly. It requires digestion. Digestion is the process by which the body breaks down food, extracting energy and nutrients and discarding unusable components. This break down process involves a coordinated set of events, combining mechanical breakdown through mastication with the deconstructive activities of caustic chemicals and specialized enzymes. Unfortunately, research suggests that digestive enzyme production decreases with advancing age.14,15 Understanding Digestion Digestion begins not in the stomach, but with the senses. The mere sight and aroma of tantalizing food sends signals to the brain that trigger a cascade of events. Salivation increases, pumping the enzymes amylase and lipase into the mouth. Amylase, which is actually a family of related proteins, helps start the process of breaking down carbohydrates, while lipase initiates the disassembly of fats into their simpler components. Chewing serves to mechanically break down food, ensuring efficient chemical and enzymatic disassembly of food. As chewing continues, moistened, enzyme-laced bites of food are swallowed, aided by muscular contraction, passing down the esophagus into the stomach. In the stomach, food is churned and combined with gastric acid, which consists primarily of hydrochloric acid. Pepsin released by the chief cells in the stomach degrades food proteins into peptides, while more digestive enzymes are added to the mix. These enzymes selectively break down proteins, carbohydrates and fats, before transporting the stomach’s contents to the small intestine, where the bulk of digestion and absorption takes place. Importantly, the stomach also contributes a compound called intrinsic factor, which enables the absorption of vitamin B12 further downstream. In the small intestine, additional digestive enzymes, including pancreatin, trypsin, and chymotrypsin are enlisted to further breakdown food. Produced by the intestinal lining or released into the intestine by the pancreas, these enzymes play an important role in extracting nutrients from food. The liver contributes by producing bile, which is stored in the gallbladder and released in response to the presence of fats. Bile helps emulsify fats, rendering them more susceptible to enzymatic breakdown. This action is important for the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. This complex series of events breaks food down to its constituent amino acids, sugars, and fatty acids, which are readily absorbed through the lining of the small intestine and transported into the bloodstream. Nutrients are then shunted to the liver, where filtration occurs, toxins are inactivated and removed, and final processing happens. Obviously, enzymes play an integral role in this complex process. Unfortunately, many adults have inadequate amounts of these workhorse digestive facilitators. One reason for this enzyme deficit can be traced back to the diet. Although natural enzymes are found in raw fruits and vegetables, many Americans consume too few of these healthful foods. And even when people make an effort to include adequate amounts of these foods in the diet, a majority of these enzymes may be inactivated through cooking and processing, rendering them useless. Additionally, the amount of enzymes produced by the stomach, pancreas, and small intestine is generally believed to decline as we age.14,15 Consequently, older people may experience problems with poor digestion, decreased nutrient absorption, and diminished intestinal motility, all of which may contribute to a variety of complaints, including problems with elimination, increased gas and bloating, anemia, and even malnutrition. Malnutrition and Aging Many factors challenge the nutritional status of older adults. Chronic alcohol abuse, atrophic gastritis, chronic pancreatitis, pancreatic insufficiency, lactose intolerance, diverticulosis, and celiac disease are all associated with the potential malabsorption of nutrients and/or malnutrition.21-26 As noted previously, aged individuals are especially at risk of developing vitamin, mineral, and trace element deficits; all of which may seriously impact immunity and overall health.8,27 A recent study conducted in France, for instance, found a high prevalence of vitamin, mineral, and omega-3 fatty acid deficiencies among men and women aged 70 and above.28 And vitamin B12 deficiency, which may lead to a serious condition known as pernicious anemia, among other pathological conditions, is all too common among the elderly.29,30 Given the potentially devastating consequences of inadequate nutrition, it is imperative to optimize digestive health in older adults. Improving Digestion Many individuals and health practitioners rely on digestive enzyme supplements to ensure the healthy break down and assimilation of food. A double-blind, crossover study confirms the efficacy of digestive enzyme supplements in optimizing digestion. Healthy volunteers consumed a high-calorie, high-fat meal, either with pancreatic enzyme capsules or with placebo. Gastrointestinal symptoms were recorded for the next 17 hours. Pancreatic enzyme supplements significantly reduced bloating, gas, and the feeling of fullness. These findings demonstrate that even healthy individuals can experience greater digestive comfort through the aid of digestive enzyme supplements, and suggest a role for digestive enzymes in those challenged with irritable bowel syndrome.31 Potential Systemic Benefits In addition to enhancing digestive health, digestive enzymes may play further beneficial roles in the body, such as in reducing autoimmunity and inflammation and speeding healing after surgery. In autoimmune diseases, immune complexes, which are large aggregations of antigens (molecules that trigger immune responses) and antibodies (immune proteins that neutralize foreign invaders), lock together in a tangled embrace. Their deposition in tissue results in tissue damage. They are believed to play a role in immune system diseases, such as rheumatoid arthritis, lupus erythematosus, and glomerulonephritis, a form of kidney disease. Some scientists believe that supplemental enzymes may have immunomodulatory activity and could play a role in reducing the incidence of these immune complexes.32-35 WHAT YOU NEED TO KNOW Digestive Enzymes As adults grow older, they become more susceptible to impaired digestive function, increasing their vulnerability to malnutrition and disease. Replacing digestive enzymes that are lost to the aging process may help restore optimal nutritional status and alleviate numerous health complaints. Enzymes such as pancreatin, protease, amylase, lactase, cellulase, lipase, and papapya-derived papain help break down foods into their constituent proteins, carbohydrates, and fats. Digestive enzymes not only help promote optimal digestion, they may also help avert inflammation, speed post-surgical recovery time, and serve as a useful adjuvant cancer therapy. Supplemental oral enzymes have also proven popular in Europe as substitutes for non-steroidal anti-inflammatory drugs, or NSAIDs. They are used to treat conditions ranging from osteoarthritis to rheumatoid arthritis and other inflammation-related conditions. The results of various studies (placebo-controlled and comparisons with non-steroidal anti-inflammatory drugs) in patients with rheumatic diseases suggest that oral therapy with proteolytic enzymes produces certain analgesic and anti-inflammatory effects. Generally, these commercial enzyme preparations have been found to be equally as effective as standard anti-inflammatory drugs, but with better tolerability.36-39 In Eastern Europe, oral enzyme therapy (also known as systemic enzyme therapy, in recognition of the activity of these enzymes outside the digestive system and within the general circulation) has been shown to be effective in improving post-surgical recovery time, reducing the need for pain relievers, and diminishing the incidence of troubling edema, or fluid retention, after surgery.9,40 Czech surgeons reported, “Efficient edema reduction and thus accelerated healing…and analgesic effect…” with the use of oral enzymes.9 Boosting Cancer Therapy Systemic enzyme therapy has even been used as an adjuvant in the treatment of cancer. Swiss researchers published a review of oral enzymes for this purpose, and concluded, “These studies showed that enzyme therapy can reduce the adverse effects caused by radiotherapy and chemotherapy. There is also evidence that, in some types of tumours, survival may be prolonged.” The authors noted that exact mechanisms of action remain theoretical, but they speculated, “The beneficial effect of systemic enzyme therapy seems to be based on its anti-inflammatory potential.”10 American researchers have also noted the promise of systemic enzyme therapy in the treatment of cancer. Noting that a preparation of pancreatic enzymes was first proposed as a treatment to fight tumor growth nearly 100 years ago, scientists in Pennsylvania conducted experiments in which pancreatic enzymes, particularly amylase, revealed remarkable selective effects that inhibited the growth of tumor cells with metastatic potential.11 Safety Cautions If you use the prescription medications acarbose (Precose®) or miglitol (Glyset®), consult your physician before using pancreatin.41 If you use the medication warfarin (Coumadin®), consult your doctor before using papain (a proteolytic enzyme derived from papaya).42 Conclusion Aging presents multiple challenges, but being forced to bid farewell to the simple pleasures of good food need not be one of them. When taken orally before a meal, supplemental digestive enzymes can boost the body’s natural ability to break down food into its life-giving and healthful constituents. When consumed between meals, digestive enzymes may help mitigate inflammatory and disease processes throughout the body, thus helping to ensure continued good health. If you have any questions on the scientific content of this article, please call a Life Extension Health Advisor at 1-800-226-2370. AGING AND DIGESTIVE ENZYMES The question of whether or not enzyme production decreases as a function of age has been a subject of controversy among scientists. A recent report on the issue noted that various researchers have reported conflicting findings.16For example, in the 1980s, scientists working with laboratory rats noted that amylase from the pancreas decreased by 41% in aging animals, but lipase concentration increased by 29%.17 Working with male and female human volunteers of various ages, Argentinean scientists found an increase in amylase and lipase secretion in men over 45 years of age, but they reported a decrease in women of the same age.18 A similar experiment conducted by French researchers found that among older individuals (average age: 72), concentrations of the digestive enzymes lipase and chymotrypsin, “were significantly reduced by…15% and 23% respectively,” compared with younger individuals.19 Another group of French investigators reached a similar conclusion. “The three enzymes that were studied [lipase, phospholipase and chymotrypsin] linearly decreased in concentration as well as in output with age from the third decade...One can conclude that pancreatic secretion changes in humans with age. Aging alters pancreatic secretion, through a decrease in flow rate, bicarbonate and enzyme secretion…”15 In Japan, scientists gave subjects of various ages an injection of secretin, a hormone generated and released by the intestines, which acts to stimulate pancreatic enzyme output in response to the presence of food. Serial samples of intestinal secretions were collected and the concentrations of intestinal enzymes were measured. “Enzyme output showed a gradual decrease with aging,” they concluded, adding, “[Subjects 65 years and older] showed significantly lower values in secretory volume, bicarbonate output, and enzyme output than [younger subjects].”20 Thus, a careful review of the literature reveals a picture of gradually declining digestive enzyme output, which appears to accelerate after age 65, especially among women.

References

1. Brownie S. Why are elderly individuals at risk of nutritional deficiency? Int J Nurs Pract. 2006 Apr;12(2):110-18. 2. Pirlich M, Lochs H. Nutrition in the elderly. Best Pract Res Clin Gastroenterol. 2001 Dec;15(6):869-84. 3. Guslandi M, Pellegrini A, Sorghi M. Gastric mucosal defences in the elderly. Gerontology. 1999 Jul;45(4):206-8. 4. Hurwitz A, Brady DA, Schaal SE, et al. Gastric acidity in older adults. JAMA. 1997 Aug 27;278(8):659-62. 5. Chapman IM. The anorexia of aging. Clin Geriatr Med. 2007 Nov;23(4):735-56. 6. Baker H. Nutrition in the elderly: hypovitaminosis and its implications. Geriatrics. 2007 Aug;62(8):22-6. 7. Girodon F, Galan P, Monget AL, et al. Impact of trace elements and vitamin supplementation on immunity and infections in institu-tionalized elderly patients: a randomized controlled trial. MIN. VIT. AOX. geriatric network. Arch Intern Med. 1999 Apr 12;159(7):748-54. 8. Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab. 2007;51(4):301-23. 9. Kamenicek V, Holan P, Franek P. Systemic enzyme therapy in the treatment and prevention of post-traumatic and postoperative swelling. Acta Chir Orthop Traumatol Cech. 2001;68(1):45-9. 10. Leipner J, Saller R. Systemic enzyme therapy in oncology: effect and mode of action. Drugs. 2000 Apr;59(4):769-80. 11. Novak JF, Trnka F. Proenzyme therapy of cancer. Anticancer Res. 2005 Mar;25(2A):1157-77. 12. Bonilla F, Mirete J, Cuesta A, Sillero C, Gonzalez M. Treatment of gastric phytobezoars with cellulase. Rev Esp Enferm Dig. 1999 Dec;91(12):809-14. 13. Lee SP, Holloway WD, Nicholson GI. The medical dissolution of phytobezoars using cellulase. Br J Surg. 1977 Jun;64(6):403-5. 14. Morley JE. The Aging Gut: Physiology. Clin Geriatr Med. 2007 Nov;23(4):757-67. 15. Laugier R, Bernard JP, Berthezene P, Dupuy P. Changes in pancreatic exocrine secretion with age: pancreatic exocrine secretion does decrease in the elderly. Digestion. 1991;50(3-4):202-11. 16. Keller J, Layer P. Human pancreatic exocrine response to nutrients in health and disease. Gut. 2005 Jul;54 Suppl 6vi1-28. 17. Greenberg RE, Holt PR. Influence of aging upon pancreatic digestive enzymes. Dig Dis Sci. 1986 Sep;31(9):970-7. 18. Tiscornia OM, Cresta MA, de Lehmann ES, Celener D, Dreiling DA. Effects of sex and age on pancreatic secretion. Int J Pancreatol. 1986 Jul;1(2):95-118. 19. Vellas B, Balas D, Moreau J, et al. Exocrine pancreatic secretion in the elderly. Int J Pancreatol. 1988 Dec;3(6):497-502. 20. Ishibashi T, Matsumoto S, Harada H, et al. Aging and exocrine pancreatic function evaluated by the recently standardized secretin test. Nippon Ronen Igakkai Zasshi. 1991 Sep;28(5):599-605. 21. Gloria L, Cravo M, Camilo ME et al. Nutritional deficiencies in chronic alcoholics: relation to dietary intake and alcohol consumption. Am J Gastroenterol. 1997 Mar;92(3):485-9. 22. Green PH. Alcohol, nutrition and malabsorption. Clin Gastroenterol. 1983 May;12(2):563-74. 23. Montgomery RD, Haeney MR, Ross IN, et al. The ageing gut: a study of intestinal absorption in relation to nutrition in the elderly. Q J Med. 1978 Apr;47(186):197-24. 24. Montgomery RD, Haboubi NY, Mike NH, Chesner IM, Asquith P. Causes of malabsorption in the elderly. Age Ageing. 1986 Jul;15(4):235-40. 25. Holt PR. Intestinal malabsorption in the elderly. Dig Dis. 2007;25(2):144-50. 26. Holt PR. Diarrhea and malabsorption in the elderly. Gastroenterol Clin North Am. 2001 Jun;30(2):427-44. 27. Ahmed FE. Effect of nutrition on the health of the elderly. J Am Diet Assoc. 1992 Sep;92(9):1102-8. 28. Carriere I, Delcourt C, Lacroux A, Gerber M. Nutrient intake in an elderly population in southern France (POLANUT): deficiency in some vitamins, minerals and omega-3 PUFA. Int J Vitam Nutr Res. 2007 Jan;77(1):57-65. 29. Park S, Johnson MA. What is an adequate dose of oral vitamin B12 in older people with poor vitamin B12 status? Nutr Rev. 2006 Aug;64(8):373-8. 30. Wolters M, Strohle A, Hahn A. Age-associated changes in the metabolism of vitamin B(12) and folic acid: prevalence, aetiopathogenesis and pathophysiological consequences. Z Gerontol Geriatr. 2004 Apr;37(2):109-35. 31. Suarez F, Levitt MD, Adshead J, Barkin JS. Pancreatic supplements reduce symptomatic response of healthy subjects to a high fat meal. Dig Dis Sci. 1999 Jul;44(7):1317-21. 32. Stauder G, Ransberger K, Streichhan P, Van SW, Pollinger W. The use of hydrolytic enzymes as adjuvant therapy in AIDS/ARC/LAS patients. Biomed Pharmacother. 1988;42(1):31-4. 33. Stauder G. Pharmacological effects of oral enzyme combinations. Cas Lek Cesk. 1995 Oct 4;134(19):620-4. 34. Nouza K. Systemic enzyme therapy in diseases of the vascular system. Bratisl Lek Listy. 1995 Oct;96(10):566-9. 35. Heyll U, Munnich U, Senger V. Proteolytic enzymes as an alternative in comparison with nonsteroidal anti-inflammatory drugs (NSAID) in the treatment of degenerative and inflammatory rheumatic disease: systematic review. Med Klin(Munich). 2003 Nov 15;98(11):609-15. 36. Klein G, Kullich W, Schnitker J, Schwann H. Efficacy and tolerance of an oral enzyme combination in painful osteoarthritis of the hip. A double-blind, randomised study comparing oral enzymes with non-steroidal anti-inflammatory drugs. Clin Exp Rheumatol. 2006 Jan;24(1):25-30. 37. Akhtar NM, Naseer R, Farooqi AZ, Aziz W, Nazir M. Oral enzyme combination versus diclofenac in the treatment of osteoarthritis of the knee—a double-blind prospective randomized study. Clin Rheumatol. 2004 Oct;23(5):410-5. 38. Anon. Oral enzyme therapy in osteoarthritis of the knee. Proteolytic enzyme are effective with few risks. MMW Fortschr Med. 2001 Jun 7;143(23):44-6. 39. Leipner J, Iten F, Saller R. Therapy with proteolytic enzymes in rheumatic disorders. BioDrugs. 2001;15(12):779-89. 40. Duskova M, Wald M. Orally administered proteases in aesthetic surgery. Aesthetic Plast Surg. 1999 Jan;23(1):41-4. 41. Available at: http://www.pdrhealth.com/drugs/altmed/printview/altmed-mono-print.aspx?contentFileName=ame0337. xml&contentXSLTFileName=amepe.xsl&contentName=Pancreatin. Accessed November 7, 2007. 42. Available at: http://www.pdrhealth.com/drugs/altmed/printview/altmed-mono-print.aspx?contentFileName=ame0385. xml&contentXSLTFileName=amepe.xsl&contentName=Papain. Accessed November 7, 2007.

Top 10 List To Better Heart Health

What an amazing organ our heart is! It beats for an entire lifetime without stopping for a break. With every heartbeat, about a third of a cup of oxygen-rich blood is pumped out to your body. This means that between 1,500 and 2,000 gallons of blood are pumped through your heart every day. The average heartbeat is 72 times per minute. In the course of one day it beats over 100,000 times. In one year the heart beats almost 38 million times, and by the time you are 70 years old, on average, it beats 2.5 billion times! That makes me tired just thinking about it. 

The heart has a lot of work to do, so how can we help it stay healthy throughout life?
Heart Health Top 10

1. Eat a high-fiber dietDietary fiber is often classified into two categories: soluble and insoluble.

• Soluble fiber draws water into the bowel and can help slow digestion. Soluble fiber can help reduce bad cholesterol, triglycerides and elevated glucose (blood sugar). Examples include:
  
  
  • Oatmeal
  • Oat bran
  • Beans
  • Peas
  • Rice bran
  • Barley
  • Citrus
  • Strawberries
  • Apple pulp
• Insoluble fiber speeds digestion and can add bulk to the stool. Examples include:
  
  
  • Whole wheat breads
  • Wheat cereal
  • Wheat bran
  • Rye

2. Eat healthy fats

Most of us have heard about how fats are bad for us – but this isn't always the case. Some fats are very good for our ongoing well-being. Two of these fats are Omega-3 and Omega-6. Not only are they good for us, they're actually indispensible, which is why they are also called Essential Fatty Acids (EFAs). 

There are two reasons why these omega fatty acids are considered essential:

• By nourishing our heart, brain, skin, glands and joints and by helping the process that produces our hormones, these two EFAs play crucial roles in helping us sustain vibrant good health – from early adulthood development on up through healthy aging in the senior years.
• Because our bodies cannot make them internally, we have to get omega fatty acids from outside sources, such as diet and supplements.

3. Reduce saltIf you have high blood pressure or are at risk of developing it, cutting back on salt could reduce your risk of a heart attack by 25% or more. Your goal should be less than 2,300 mg of sodium a day, which is about a teaspoon of salt.
4. Lose the gutEven if you are not significantly overweight, carrying extra fat around your middle is bad for your heart. It raises blood pressure, adversely affects blood lipids, causes insulin resistance and produces inflammation. No amount of crunches can reduce belly fat. The only way to get rid of it is to lose weight overall.
5. Increase activity
Updated recommendations from the American Heart Association call for at least 30 minutes of moderate-intensity aerobic activity most days of the week. Strength training, in addition to improving overall fitness, improves fat-burning capacity by increasing muscle mass. If you're over 45, already have some kind of cardiovascular problem, or haven't exercised regularly for years, see a doctor before lacing up your workout shoes.
6. Calm down
Stress triggers the release of hormones that can threaten your heart. Curbing negative emotions is almost as good for your heart as proper diet and exercise. For stress, try deep breathing and regular aerobic exercise.
7. Drink a little, if at all
Drinking a little bit of alcohol can raise HDL (good) cholesterol and reduce inflammation and blood clots. But too much can cause heart problems.
8. Don't smoke
As for smoking, don't. Cigarette smokers have twice the heart attack risk of nonsmokers. If you can't quit on your own, get help. It is essential for heart health that you don't smoke!
9.  Know your numbers
Elevated levels of C-reactive protein, LDL cholesterol, homocysteine, glucose (blood sugar) and triglycerides are associated with poor heart health. Know your numbers and work to keep them under control.
10. Stay in touch with family and friends
Love and gratitude are the emotions most closely connected with the heart, and science has shown that people who experience and express love have healthier hearts. Conversely, people that never form heartfelt attachments with others – those who never make room for love – have the shortest life spans and highest death rates from all causes.
So, take care of your heart through nutrients and nourishment. Learn to love and accept love from others and be grateful. Be grateful for all the wonders in your life – large and small – and be grateful for your heart:  a small organ with a huge impact on your health and happiness.