Omega-3 fats are known to ameliorate metabolic risk factors for cardiovascular disease. A recent study investigated the effects of omega-3 fats, given as krill oil, on endocannabinoids, which have been linked to metabolic syndrome.

Mice were fed an unhealthy diet until their endocannabinoid levels were increased in their tissues. After supplementation with omega-3’s, levels of endocannabinoid precursors went down.

According to the study, as reported by Green Med Info:

“[The] data suggest that [krill oil] may promote therapeutic benefit by reducing endocannabinoid precursor availability and hence endocannabinoid biosynthesis.”

Eggs are an excellent source of proteins, lipids, vitamins and minerals.  New research has shown they may have another benefit as well — they also contain antioxidant properties, which help prevent cardiovascular disease and cancer.

Researchers examined egg yolks produced by hens fed typical diets, and discovered that the yolks contained two amino acids, tryptophan and tyrosine, which have high antioxidant properties.  In fact, two egg yolks in their raw state have almost twice as many antioxidant properties as an apple.

According to Science Daily:

“However, when the eggs were fried or boiled, antioxidant properties were reduced by about half, and a little more than half if the eggs were cooked in a microwave.”

Thus far, only limited studies have been conducted to determine the safety of chronic nonsteroidal anti-inflammatory drugs (NSAIDs) in hypertensive patients with coronary artery disease.

A new study asked patients with hypertension and coronary artery disease if they were currently or chronically taking NSAIDs.   After a followup more than two years later, the researchers found that all-cause death, nonfatal myocardial infarction, or nonfatal stroke occurred in 4.4 percent of chronic NSAID users compared to just 3.7 percent among nonchronic users.

According to the study, as reported by Green Med Info:

“This was due to an increase in cardiovascular mortality … Among hypertensive patients with coronary artery disease, chronic self-reported use of NSAIDs was associated with an increased risk of adverse events during long-term follow-up.”

This question comes up a lot from my female clients. And the answer is, no, most likely you will not.

In fact, gaining more muscle through resistance exercises is an integral part of any well rounded fitness / fat loss program.

Having more muscle on your frame is the best “fat burning friend” that you will ever have.

Below are some advantages to incorporating resistance training (lifting weights) into your fitness / fat loss routine, along with a sound nutrition program, a strong positive mindset, and a social support plan.

Muscle is Five Times More Dense Than Fat

Conversely, a pound of fat takes up five times more space on your body than muscle, which means you can gain a pound of muscle and lose a pound of fat, and while your weight stays the same, you will actually shrink in size, and get that toned look you are looking for.

I can understand why many women may be reluctant to start lifting weights. You may have visions of steroid-bloated female bodybuilders with veins running through their biceps and chests. Of course, there is that extreme, but keep in mind those women are out of balance. That kind of build is NOT the typical result of weight lifting, and 99 percent of women simply do not have the level of natural testosterone to gain muscle like men.

It is a common misconception that muscle weighs more than fat. In reality, it’s simply a matter of density. They take up different amounts of space. Muscle is five times more dense than fat, meaning it takes up five times less space on your frame, pound for pound.

Burn More Calories 24 hours a Day / 7 Days Per Week

Another great advantage to gaining muscle through resistance training is that you burn more calories.

Why?

Because muscle is anabolic and demands energy just to sit on your frame – even when you sleep!. For every pound of muscle that you gain in the future, your body will burn 50-70 calories more per day.

That means, if you add 10 lbs. of muscle through a sensible fitness program (which is very possible), you will burn 500 – 700 calories more per day. And burning more calories leads to shedding excess fat.

How Weight Lifting Can Reduce Your Risk of Diabetes and Heart Disease

Remember, shedding excess fat is about more than just looks.

Your body has two types of fat: visceral and subcutaneous. Subcutaneous fat is found just under your skin, and is the type that causes dimpling and cellulite. Visceral fat, on the other hand, shows up in your abdomen and surrounds your vital organs including your liver, heart and muscles.

Visceral fat has been linked to serious health problems such as heart disease, diabetes and stroke, among many other chronic diseases.

If you want to reduce your risk of heart disease (and a host of other chronic diseases), the key is to keep your inflammation levels low, and avoid gaining visceral fat in your body.

Exercise is a critical component for this, as it both lowers inflammation in your body, and is one of the best weapons to fight visceral fat. For example, one study found that volunteers who did not exercise had an 8.6 percent increase in visceral fat after eight months, while those who exercised the most LOST over 8 percent of their visceral fat during that time.

So, since increasing muscle-mass puts your calorie burning into overdrive, which reduces fat stores, weight lifting is an essential part of a healthy fitness routine.

One of the Best Ways to Fight Osteoporosis

Your bones are actually very porous and soft, and as you get older, your bones can easily become brittle and less dense. Especially if you are inactive.

When you engage in resistance training you put more tension on your muscles, which in turn puts more pressure on your bones.

In addition, as you build more muscle, and make the muscle that you already have stronger, you also put more constant pressure on your bones.

Weight-bearing exercise is one of the most effective remedies against osteoporosis. The last thing you want to consider is to take a drug to improve your bone density, as without question, that is more likely to cause long-term harm than benefit.

I have had many clients who have amazed their doctors by reversing osteoporosis and osteopenia by lifting weights a couple times per week. So when it comes to fighting osteoporosis, stay off the meds and incorporate weight-bearing exercises instead. For example, a walking lunge exercise is a great way to build bone density in your hips, even without any additional weights.

You Have the Ability to Sculpt Your Physique

It’s important to realize the difference between simple weight loss and the body sculpting so many are trying to achieve. Body sculpting is not possible with cardio exercise only. For example, if you start out with a pear shaped figure and lose weight by calorie restriction and/or cardio work alone, you will simply end up with a smaller pear shape. For many, this is not enough.

However, by including weight training in you program, you have the ability to literally reshape your shoulders, buns, arms, back, and chest. You are the sculptor and can create virtually any changes you so desire.

But don’t think that the benefits of resistance training are limited to mere cosmetic adjustments — although most will agree it does feel great to look good in your birthday suit. You see, the intensity of your resistance training will achieve a number of beneficial changes on the molecular, enzymatic, hormonal, and chemical level, which will help slow down (and many cases stop) many of the diseases caused by a sedentary lifestyle, including:

1. Metabolic syndrome
2. Insulin sensitivity and resistance
3. Diabetes
4. Auto immune diseases

Optimal health is dependent on an active lifestyle; eating fresh, whole foods, avoiding as many processed foods as possible, and addressing the stress in your life. Ignoring any of these basic tenets of health will eventually lead to a decline in health and any number of diseases.

So start moving, and do remember to include strength training in your fitness / fat loss program. It is the number one way for you to remain strong, young, and independent well into old age.

For effective, easy to duplicate exercises, please go to our youtube video www.mercola.com/peakfitness

Your healthy lifestyle coach,
Darin Steen

New warnings are on the way for one of the most popular smoking cessation drugs on the market. Chantix has been found to increase the risk of serious cardiovascular events.

A new study showed that varenicline, marketed by Pfizer under the name Chantix, is associated with a 72 percent increased risk of hospitalization due to a serious adverse cardiovascular event, such as heart attack or arrhythmia.

According to Eurekalert:

“Heart disease is a common cause of serious illness and death in smokers and is often a reason for people to stop smoking. Varenicline is one of the most commonly used drugs to help people quit smoking worldwide … [The researchers wrote that,] ‘Among tobacco users varenicline use was associated with a significantly increased risk of serious adverse cardiovascular events greater than 72 percent … in smokers with or without heart disease.’”

For many years, repeated attempts have been made to get Americans to eat less salt. But is it actually the best policy?

A recent meta-analysis of seven studies involving more than 6,000 subjects found no strong evidence that cutting salt intake reduces the risk for heart attacks, strokes or death.  Another study found that, in fact, the less sodium that study subjects excreted in their urine, the higher their risk of heart disease.

According to the Weston A. Price Foundation:

“Salt, of course, is vital to health. There’s a reason we have a salt taste in our mouths and a reason that foods taste better with salt. The desire for salt is not some cruel joke imposed by a capricious god, but acts to ensure that we eat our food with salt … The campaign against salt is a perfect example of the law of unintended consequences. Researchers, politicians, medical professionals and journalists push their no-salt agenda as a surefire way to limit disease when all the evidence points to the opposite — increased health problems in young and old, diminished brain function, increased confusion, and a boon to the food processing and medical industries.”

For many years, repeated attempts have been made to get Americans to eat less salt. But is it actually the best policy?

A recent meta-analysis of seven studies involving more than 6,000 subjects found no strong evidence that cutting salt intake reduces the risk for heart attacks, strokes or death.  Another study found that, in fact, the less sodium that study subjects excreted in their urine, the higher their risk of heart disease.

According to Scientific American:

“These findings call into question the common wisdom that excess salt is bad for you, but the evidence linking salt to heart disease has always been tenuous.”

In a recent study, researchers took a group of sedentary, overweight men and women and over 18 months trained them to run a marathon. The men lost just a few pounds, and the women in the study averaged no change to their weight.  One reason may be that people tend to increase their caloric intake as they increase their exercise; diet and exercise go hand in hand when it comes to weight loss.

But exercise by itself has many benefits, of which Lifehack lists a few:

Increases your energy levels: The more energy you use, the more you have.

Improves the quality of your sleep: Exercise helps you get to sleep more quickly, and improves the sleep quality as well.

Helps combat chronic disease: Exercise helps improve your blood pressure and cholesterol levels, and has been linked with delayed onset of dementia.

Improves your mood: Exercise promotes positive brain chemistry.

To see the other three benefits they list, and what they had to say about them, you can click on the link below.

Researchers have discovered some early ways to detect whether you might be at risk for a heart attack.  Yahoo Health collects some symptoms you might not have known about:

Neck pain: If you feel like you’ve pulled a muscle in the side of your neck, especially if it doesn’t go away, it could be a symptom.  People commonly miss it because they expect more dramatic acute pain and numbness in the chest, shoulder, and arm.

Sexual problems: Having trouble achieving or keeping erections is a common problem of men with coronary artery disease.

Dizziness, faintness, or shortness of breath: More than 40 percent of women in one study reported having experienced shortness of breath in the days before a heart attack.

Indigestion, nausea, or heartburn: Pain may occur in the abdomen rather than the chest.

Jaw and ear pain: Ongoing jaw and ear pain can sometimes be a clue to coronary artery disease and impending heart attack.

To read more about these symptoms, you can click on the link below.

An analysis has found that there is a 30 percent increased risk of myocardial infarction for those taking 500 mg or more of elemental calcium.

This could mean that the use of supplements to “prevent” osteoporosis must now be reconsidered. The practice may be causing an epidemic of cardiovascular calcification, hypertonicity of the cardiac tissue, arrhythmias, and heart attacks both through heart muscle cramping and destabilized plaque and subsequent occlusion.

According to the study, as reported by Green Med Info:

“Calcium supplements … increase the risk of cardiovascular events, especially myocardial infarction … A reassessment of the role of calcium supplements in osteoporosis management is warranted.”

Collectively, these diseases and problems kill nearly one million men annually. But if you understand your risks, you can learn how to negate them.  Here are the 5 top killers of men, with tips from Yahoo Health on how to avoid them:

Stroke:  Each year, nearly 50,000 American men die of a stroke.  Keep your blood pressure at 120/80 or lower.

Chronic Obstructive Pulmonary Disease:  COPD claims the lives of close to 60,000 men each year.  Most were smokers.

Accidents:  80,000 men die each year in accidents, including 30,000 from auto accidents.  You can lower your odds of being in one by not texting while driving.

Cancer:  Cancer kills nearly 300,000 men a year.  The Mediterranean diet could lower your risk.

Heart Disease:  More than 390,000 men die of this each year.  Remember that mall lifestyle changes can yield big results when it comes to improving heart health.

According to recent findings, 12 weeks of daily supplementation with 350 milligrams of CoQ10 and 105 milligrams of pine bark extract were associated with a improvements in blood pressure and heart rate.

Furthermore, the combination increased the amount of blood pumped by the heart by 22 percent.

Health Nutrition Fitness Net reports:

“Heart failure … develops as a result of high blood pressure (hypertension), when … heart chamber walls wear out and heart muscles weaken. The disease can be costly, disabling and potentially deadly and is characterized by the heart’s inability to pump or eject sufficient amounts of blood to the organs … This study shows that a combination of [pine bark extract] and CoQ10 offers an effective, natural solution as adjunct for heart health management.”

Vitamin K is thought to reducing coronary calcification, thereby decreasing your risk of cardiovascular disease.  However, studies have reported inconsistent results — possibly because of the different effects of vitamin K1 (phylloquinone) and vitamin K2 (menaquinone or MK).  Few studies have included both.

At least one study, however, has investigated the association of intake of phylloquinone and menaquinone with coronary calcification. The intake of both forms of the vitamin was estimated using a food-frequency questionnaire.  It was found that K2 had an effect on coronary calcification, but K1 did not.

According to the study, as reported by Green Med Info:

“This study shows that high dietary menaquinone [Ks] intake, but probably not phylloquinone [K1], is associated with reduced coronary calcification. Adequate menaquinone intakes could therefore be important to prevent cardiovascular disease.”

Nearly two-thirds of deaths in the world are caused by noncommunicable diseases such as cancer, diabetes, lung disease and heart disease. These problems are rapidly increasing, and are costing the global economy of trillions of dollars.

36 million people died from noncommunicable diseases in 2008. Nearly 80 percent of those deaths were in the developing world, with 9 million of them being people under the age of 60.  The diseases are projected to claim the lives of 52 million people in 2030.

According to MSNBC

“… [T]he rapidly increasing magnitude of noncommunicable diseases is fueled by rising risk factors including tobacco use, unhealthy diet, lack of physical activity, obesity and harmful alcohol use — and is driven in part by an aging population, the negative impact of urbanization, and the globalization of trade and marketing.”

A study sought to evaluate the effect of an almond-enriched low-calorie diet on body composition and metabolism in a weight reduction program. The results showed that supplementation with almonds, in contrast to complex carbohydrates, was associated with greater reductions in weight and BMI, waist circumference, fat mass, total body water and systolic blood pressure.

According to the study, as reported by Green Med Info:

“[The] findings suggest that an almond-enriched [low-calorie diet] improves a preponderance of the abnormalities associated with the metabolic syndrome … Almond supplementation … is a novel alternative to self-selected complex carbohydrates and has a potential role in reducing the public health implications of obesity.”

In related news, another study from as far back as 2002 showed that almonds used as snacks could significantly reduce coronary heart disease risk factors, probably because of the healthy components of the nut.

A number of recent studies have suggested that the more TV you watch, the more likely you are to develop a plethora of health problems and die at an earlier age.  A new analysis that looked at eight such studies determined that for every two additional hours you spend watching TV each day, your risk of developing type 2 diabetes increases by 20 percent and your risk of heart disease increases by 15 percent.

What’s more, for every three additional hours you spend in front of the TV, your risk of dying from all causes increases by 13 percent.

According to CNN:

“Extended TV watching has reached epidemic proportions, especially in the U.S.  Around the world, people spend more time engaged in this pastime than in any other activity except working and sleeping, but by one estimate the average American spends no fewer than five hours a day in front of the TV”.

Low-carbohydrate diets that are high in fat will not lead to harder arteries, according to researchers.  A study found that people who lost 10 pounds on a low-carb diet had no differences in arterial stiffness from those on a more traditional low-fat diet.

Previous studies have shown that a low-carb diet can have positive effects on blood pressure, cholesterol, and other factors related to atherosclerosis and heart disease.

ABC News reports:

“There were no changes in arterial stiffness or endothelial function in either diet group … Nor were there any acute effects on vascular function after a lone high-fat meal, the researchers found.”

Here’s a question most doctors don’t ask, but should:  How many hours do you work?  A new study shows that if you work an average of 11 hours or more per day, your heart attack risk is 67 percent higher.

The researchers on the study say that work schedules may have been an overlooked factor as a potential early warning sign for heart disease. The research showed that your risk score for cardiac disease steadily increases the longer you work beyond a standard eight-hour workday.

FYI Living reports:

“The research supports the importance of doctors considering the number of hours an individual works in addition to looking at his cholesterol, blood pressure, exercise and family history when assessing risks for cardiovascular disease. Just a simple question about how many hours a patient works at a routine doctor visit could identify an additional five percent of the people who are at risk for heart disease.”

A diet rich in anti-oxidants is known to be associated with a lessened chance of coronary disease and hypertension. However, only limited data have evaluated the influence of such diet on subclinical disease.

A study examined whether chocolate consumption is associated with a decreased risk of calcified atherosclerotic plaque in the coronary arteries.  Researchers studied more than 2200 people who have their chocolate consumption assessed by a food frequency questionnaire, and their  calcified atherosclerotic plaque measured by cardiac CT.

According to the study, as reported by Green Med Info:

“There was an inverse association between frequency of chocolate consumption and prevalent [calcified atherosclerotic plaque] … These data suggest that chocolate consumption might be inversely associated with prevalent [calcified atherosclerotic plaque].”

U.S. News evaluated and ranked 20 diets with input from a panel of health experts. They looked at whether or not a diet was easy to follow, nutritious, safe, effective for weight loss, and effective against diabetes and heart disease.

According to U.S. News, the top rated diet was the U.S. government-endorsed Dietary Approaches to Stop Hypertension (DASH). Other high-ranking diets included the Mediterranean Diet, the TLC diet, Weight Watchers, and the Mayo Clinic diet. Oddly, however, the Paleo diet ranked lowest of the 20 not because it was a poor diet, but because they didn’t believe it was possible to find the appropriate foods in the modern era!

According to U.S. News:

“In one expert’s words: ‘A true Paleo diet might be a great option: very lean, pure meats, lots of wild plants. The modern approximations … are far from it.’”

It sounds like they thought a Paleo diet is perfect if you truly put the work into it; they just had a hard time believing there are people who do!

A bioflavonoid mixture called Pycnogenol, derived from pine bark, has been assessed on platelet function. The study found that increased platelet reactivity 2 hours after smoking could be prevented by 500 mg of Aspirin — or a mere 100 mg of Pycnogenol. Platelet aggregation increases the risks of heart disease.

According to Green Med Info:

“This study showed that a single, high dose, 200 mg Pycnogenol, remained effective for over 6 days against smoking-induced platelet aggregation …  Aspirin significantly … increased bleeding time from 167 to 236 seconds while Pycnogenol did not. These observations suggest an advantageous risk-benefit ratio for Pycnogenol.”

Another proven alternative to aspirin for this purpose is Policosanol, a natural extract of plant waxes.  It has effects on platelet aggregation at doses as low as 20 mg.

Coffee may have a therapeutic effect on as many as 39 different ailments.  According to a set of studies collected by Green Med Info, these conditions could include:

• Diabetes

• Diabetic auditory neuropathy

• Cardiovascular disease

• Colon cancer

• Renal cell cancer

• Hepatitis B

A study on coffee and lung function attributed the benefits to “polyphenolic antioxidants and caffeine.” To read more about that, as well as the other fascinating studies, you can click on the link below.

A study found that statin drugs are associated with decreased myocardial (heart muscle) function.

Statin use is known to be associated with myopathy, muscle weakness and rhabdomyolysis, a breakdown of muscle fibers resulting in the release of muscle fiber contents into the bloodstream. For the study, myocardial function was evaluated in 28 patients.

According to Green Med Info:

“There was significantly better function noted … in the control group vs the statin group”.

Long-distance runners can, in fact simply drop dead — usually in the middle of a run, from fatal heart attacks. In 2010, three runners died at the 32nd Detroit Free Press/Flagstar Marathon.

In fact, about 14 percent of athlete deaths are linked to heart problems. Although exercise reduces your cardiovascular risk by a factor of three, too much vigorous exercise, such as marathon running, increases your cardiac risk by seven.

Healthier Talk reports:

“That’s because the further you run, the more stress you put on your body … [L]ong duration exercise releases chemicals that flood your body. And that leads to inflammation … If you have hidden heart problems, this can be seriously risky.”

For years, doctors and public health officials have been saying that eating too much sodium can increase your heart attack risk by raising your blood pressure. But a new study suggests that low salt intake actually increases your risk of dying of a heart attack.

The study also found that above-average sodium intake did not appear to up the risk of developing high blood pressure, or the risk of dying of a heart attack or stroke.

CNN reports:

“The researchers don’t have a firm explanation for this finding, but they speculate that sodium intake low enough to decrease blood pressure may also decrease sensitivity to insulin, encourage a stress response in the nervous system, and affect hormones that regulate blood pressure and sodium absorption.”

Although obesity has long been known to be a risk factor for heart disease, several studies have found that a high body mass index is actually associated with a lower risk of dying from heart ailments.  However, according to a new analysis, the apparent paradox may be explained by the simple fact that BMI is a very flawed measurement.

The study revealed that waist size provides a far more accurate way to predict a heart patient’s chances of dying at an early age from a heart attack or other causes.

CNN reports:

“As in previous studies, a high BMI was associated with a lower risk of death. But researchers found that heart patients with a high ratio of waist-to-hip circumference or a large waist size — greater than 35 inches for women, or 40 inches for men — were 70 percent more likely to die during the study period than those with smaller waists. The combination of a large waist and a high BMI upped the risk of death even more.”

A small preliminary study showed that yoga might halve the number of episodes of a potentially dangerous irregular heartbeat known as atrial fibrillation. Three sessions of yoga a week also improved the quality of life of patients with this condition.

Prior research has shown other heart-related benefits of yoga, including lower blood pressure and more elastic arteries.

According to ABC3340:

“Atrial fibrillation, which affects millions of older Americans, is an irregular heartbeat that greatly raises odds for clotting and stroke. Treatments tend to be either invasive surgery (to try to eliminate the abnormality at its origin) or medications that carry side effects. Some lifestyle tactics are also helpful … such as moderating alcohol and caffeine to reduce triggers.”

 Sea salt is not a lower-sodium version of table salt.  However, 61 percent of Americans believe that this is the case. This was one of the results found by an American Heart Association poll intended to assess how much adults know about the risk factors for high blood pressure. In fact, both table salt and sea salt are mostly sodium chloride, although sea salt may also contain such as sulfate, magnesium and calcium.

The poll also found that 76 percent of Americans knew that wine may be good for the heart – although only about 30 percent knew that the Heart Association has recommended daily limits on wine. They suggest that consumption be limited to no more than two drinks per day for men and one drink per day for women.

According to the Los Angeles Times:

“In the same survey, 46 percent thought table salt is the primary source of sodium in American diets. Actually, most sodium that Americans consume — about 75 percent — comes from processed foods, soups and canned foods.”

Even if you exercise regularly, it might not be enough to counteract the effects of too much sitting.

Many people have sedentary jobs and also engage in sedentary leisure activities after work, with the result that a lot more time is spent sitting than moving. A study calculated how much time a group of men spent sitting during an average day, and found that those who sat during the day were substantially more likely to die of heart disease.

According to NPR:

“Specifically … men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported less than 11 hours a week of sedentary activity. And many of these men routinely exercised … [S]cientists are just beginning to learn about the risks of a mostly sedentary day.”