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Here you will find great tips for healthy living, nutritional advice, and the latest news on health studies and research.

Tag Archives: omega 3 fatty acids

Lower Triglycerides with Fish Oil

Unless you live under a rock, you have probably heard about the amazing benefits of fish oil and its role in the prevention of cardiovascular disease. It lowers triglycerides, blood pressure and slows the hardening of the arteries. Evidence suggests it even improves health outcomes for those already with heart disease. Did you know a large 4-year study from Italy published in the British Lancet, determined that daily fish oils (Omega-3 fatty acids) were superior to the cholesterol reducing drug Crestor? The side effects of Crestor are numerous, but headaches, muscle pain, abdominal pain, weakness and nausea are just a few. Those who took the fish oil were less susceptible to hospitalization or death than those given Crestor. Remember that cholesterol lowering drugs are a multi-billion dollar industry, in and of itself. Talk to your Chiropractor about ways to improve your health through nutritional supplementation.

Forget “low fat” & “heart healthy”

Wow, what weather we have had in our area.  Hope everyone and their vehicles and houses made out ok.  Lots of tree damage and hail damage.  Speaking of damage, did you know that many years ago one doctor decided that dietary fat was what caused heart disease?  This ideology was then sanctioned by the WHO.  They determined that animal fat and cholesterol in our diet was the culprit.  Did you know that 75% of people who have a heart attack have normal cholesterol?  The more our society has tried to lower cholesterol and trim the fat, the worse heart disease in this country has gotten.  Talk about damage! The enemy is sugar, and foods labeled “low fat” and “heart healthy.”  These foods equate to significantly more sugar in the diet and perpetuate inflammation within our bodies.  Those are the factors that increase the risk of heart disease.  We must eliminate most processed foods from the diet, read the labels, stay informed.  It might help you avoid meds such as Lisinopril, Metoprolol, Norvasc, Diuril.

Fish Oil is good for you….again!!

I’ve talked about the benefits of fish oils countless times but now a new study shows another possible benefit.  Did you know a study showed that women taking fish oil during the last three months of pregnancy had children who were less likely to develop chronic wheezing problems, such as asthma by age 5, compared to placebo.  Though the researchers do not know the reason, they suggest that there is a reduction in the inflammation which can reduce airways passages. There were also fewer cases of bronchitis, pneumonia, and other infection with those in the fish oil group.  Though more studies should be performed to verify these findings, this study goes along with many other studies that tout the benefits of the Omega-3 fatty acids!!

Fish Oil & Heart Risks

WOW…did the holidays sneak up on this year or what?  Now that the cholesterol laden season has finally passed, I wanted to give you some more good news about fish oil and heart health.  A recent study found more evidence that omega-3 oils reduce heart problems. Those that took omega-3 fish oils had an 18% less risk of having a heart problem.  Even those who were already at risk for developing heart problems seemed to benefit from fish oil.  Remember that bad lifestyle factors such as smoking, poor diet choices and no exercise all help increase the risk of cardiovascular events. For the New Year, analyze your eating habits, back off on some bad vices and increase your exercise, even a little bit, and add fish oil to your diet…!!

Healthy Fats & Longevity

Wow!  We know there are good fats and bad fats but did you know that if you replace the bad fats with good fats you may reduce your risk of early death by 25% or more? A recent study from Harvard of 126,000 men over 32 years, reports that substituting healthy unsaturated fats, for unhealthy saturated fats and trans acids can improve you chances of living significantly longer and healthier.  Even if you replace only 5% of calories from bad saturated fats with healthier polyunsaturated fats, you reduce your risk of death by 27%. The study also found that replacing those fat calories with carbs did virtually nothing to reduce mortality.  The good fats include Omega-3 fatty acids found in nuts, seeds, fatty fish, algae and leafy greens.  Omega-6 fatty acids are now a bit controversial however they include sources such as Brazil nuts, safflower, pumpkin and squash seeds. Healthy sources of alpha-linolenic acids include flaxseed oil, canola oil, soybean oil, walnuts and green leafy vegetables. I hope this helps!!

Disease risk and reducing fat!

Practical Solutions

Disease risk and reducing ectopic fat isn’t always easy or well known.  Last time I discussed how the location of lipid tissue (ectopic fat) in the body can increase the risk of disease. That is, it is not so much how much fat you have, the danger may lie in where it is located.  So, how do we deal with it and reduce our risks?


First, when it comes to reducing the risk of cardiometabolic disease, diet is key, however it must be sustainable. Meaning it must be incorporated as a way of life.  Recent research indicates that eating three meals daily: with breakfast as the biggest calorie source, may be better than several smaller meals daily, due to alterations in insulin production. Also consider and identify any food sensitivities that need to be eliminated.


Exercising with high intensity interval training is a great way to burn fat as fuel .  When lifting weights, it is good to lift heavier weights, utilizing less repetitions to failure. For example instead of 12-15 reps with a light weight, perform 10-12 reps, with the last rep to failure.  This will help increase muscle mass which will then increase your metabolic rate. Try to move after a meal, walking etc., Use the new activity trackers to keep record and shoot for 10,000 steps daily.


Sleep and sleep patterns are important to reduce disease risk as poor sleep patterns are associated with both weight gain and metabolic syndrome.  Studies have shown that those with 5 or fewer hours of sleep on a continual basis, gain weight compared to those who sleep longer (7-9 hours).  Controlling stress is another factor in improving health.  Stress increases cortisol production which then has great impact on blood sugar and insulin sensitivity.


These nutraceuticals are more recommended for reducing the risk of disease by providing healthy metabolic processes rather than losing weight. Berberine is good for supporting healthy insulin and blood sugar levels. An appropriate dosage are up to 500 mg, three times daily.  Melatonin supports healthy sleep, is associated with fat loss and helps maintain a proper circadian cycle. Fish oil supports healthy signaling mechanisms associated with metabolic syndrome.  It can help reduce the risk of incidence of both Type 1 and Type 2 diabetes and support healthy insulin signaling. Curcumin helps support healthy insulin response s well as healthy glucose and lipid profiles.  MCT oil helps suppress the accumulation of body fat in men and women.  Talk  to your physician about taking any supplement if you are on medications of any type.

I hope this provides some reasonable information on how to reduce your risk of disease!!


Omega 3, Fish Oil and Death

Supplements are just that, supplements! They are by design, a way to supplement your diet in order to provide some nutrients that may be missing from, or lacking in, the diet. They are not generally designed to replace your meals and are not a substitute for a poor diet. However they can be very beneficial if used properly. A recent study once again touts the benefits of omega-3 fatty acids, in that it can reduce your risk of cancer and death from other causes by a whopping 18% and extend your life. Consuming more cold water fish a couple times a month, or taking omega-3 supplements (EPA & DHA) 4 times a week, helps lower your risks of early death.

Depression and Omega-3 fatty Acids

A recent review of many studies show a link between depression and acute coronary syndrome (risk of death due to blockage of a heart vessel). Did you know that studies have shown there is also a link between depression and lower omega-3 fatty acids levels in patients with this disease? Several studies have shown that depressed patients with coronary artery syndrome also have lower levels of EPA-DHA. This is another reason to consider supplementing fish oil in your diet besides the numerous other benefits it provides! Not only does it help fight cardiovascular disease but in may be a factor in the health of depressed people!

Fish Oil and Health

I discussed fish oil and brain health last time.  Did you know Omega-3, EPA-DHA is considered the most beneficial of the Omega’s.  Thirty years worth of studies have shown it can improve cardiovascular disease, improve memory, increase eye health, improve immune function, reduce inflammation, decrease triglycerides and much more.  Fish is the best source however a good quality supplement can be just as good without the risk of mercury.  In fact, in 2004 the U.S. FDA gave the status of “qualified health claim” to EPA and DHA fatty acids.

Fish Oil & Brain Health (yes, again?)

Everyday there seems to be a study that indicates a supplement is good for you, then the next day, another says it isn’t.  For those who enjoy the benefits of fish and fish oil, another study shows that women who had increased their levels of Omega-3 fatty acids (fish oil) for eight years, had larger brain volumes, when checked again eight years later. They did this by increasing their intake of fish and/or fish oil supplementation. This is the equivalent to adding two full years of brain health. This may have huge implications relative to Alzheimer’s disease which is associated with shrinking brain volume. Not sure what your thoughts about fish oil, however there are many studies showing the positive benefits!