I am really confused about what fish to eat. I hear that fish is good for my health but that some types are healthier and others should be avoided because of contamination. Could you please clarify what fish I should and should not eat?
Fish is a natural source of omega-3 fatty acids, which are thought to have numerous health benefits, including reducing inflammation and the risk of heart disease.
Omega-3 fatty acids may also reduce arthritis, decrease triglycerides, reduce blood clotting and reduce the risk of sudden cardiac death.
Since fish can be good for your health, it is recommended that a person eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish. But which fish should you eat?
To make it easy for you, here are some quick and easy "healthy fish basics":
1. Choose fish that is high in the omega-3s, or the "good fats." Fatty fish from the sea, including salmon, herring, and to a lesser extent tuna, are high in omega-3s. Most freshwater fish have less omega-3 fatty acid than do fatty fish from the ocean.
2. Eat less of the fish that are high in omega-6 fatty acids. Some fish, especially farmed fish like tilapia and catfish, contain more omega-6 than omega-3 fatty acids. This is because farmed fish are often raised on corn-based diets, leading to higher levels of omega-6 and arachidonic acid in their tissues. Arachidonic acid in particular can contribute to inflammation and plaque buildup in your arteries.
3. Avoid contaminated fish: Five primary contaminants are mercury, PCBs, chlordane, dioxin and DDT. Contamination levels increase as they move up the food chain, so remember that the top predators in a food chain – such as largemouth bass or walleye – may have very high levels of chemical contamination. Pregnant and nursing women, as well as children, should especially avoid highly contaminated fish.
Some of the most commonly consumed fish that are low in mercury are shrimp, canned light tuna, salmon and pollock. Conversely, the Food and Drug Administration cautions against eating shark, swordfish, king mackerel or tilefish because they contain high levels of mercury.
4. Think sustainable.
For a complete listing, go to www.montereybay aquarium.org.
And finally, if you are a vegetarian, non-fish food options that contain omega-3 fatty acids include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil.
Showing posts with label Integrative Medicine. Show all posts
Showing posts with label Integrative Medicine. Show all posts
Sunday, August 16, 2009
Saturday, August 1, 2009
Red yeast targets cholesterol
Millions in the United States take medications called statins to lower blood cholesterol. These meds, including Lipitor, Zocor and Mevacor, have made a huge difference for people with high cholesterol levels, especially those with cardiovascular disease or who are at risk of heart attack and stroke.
However, side effects, such as muscle aches, are common (as high as 10 percent) with these drugs. Some alternative practitioners recommend using co-enzyme Q10 to prevent this type of muscle pain, but a recent review showed no clear benefit from this supplement.
One popular alternative medicine product for high cholesterol is red yeast rice, a dietary supplement that has been used in China for centuries. RYR contains a chemical, monacolin-K, that is identical to the active ingredient in the prescription statin Mevacor (lovastatin). And RYR does not seem to cause the side effects.
A new study reported in the Annals of Internal Medicine has shown that RYR may be a safe alternative for people who have been intolerant of statins. In this study, 62 patients who had stopped taking at least one statin drug because of muscle pain were randomized to receive either red yeast rice or a placebo twice daily for 24 weeks. All patients were encouraged to eat a healthy diet, exercise and reduce stress, all of which can also lower blood cholesterol. The patients receiving RYR got the equivalent of about 6 mg of lovastatin daily; by the end of the study, they had dropped their total cholesterol by about 15 percent and their LDL cholesterol by about 21 percent, compared with 5 percent to 9 percent in the placebo group. And muscle pain was uncommon in this study.
It is not known why RYR may be better tolerated than prescription meds. RYR contains a number of plant chemicals that may be beneficial in lowering cholesterol without causing side effects. Also, this study may not have been long enough to detect side effects of RYR.
Are there downsides to taking RYR? Yes. RYR can be contaminated with a kidney toxin known as citrinin. We recommend using only RYR products that have been evaluated by independent testing labs. RYR has also been reported to cause muscle pain and liver problems just like statin meds, though it seems that side effects from RYR are rare. Still, we recommend that you be monitored by your physician should you choose to take RYR.
And RYR has not been compared with a statin med in a medical study - this would give us a direct comparison. Until it is, we suggest lifestyle changes: a low-fat, high-fiber diet and exercise to reduce your cholesterol.
However, side effects, such as muscle aches, are common (as high as 10 percent) with these drugs. Some alternative practitioners recommend using co-enzyme Q10 to prevent this type of muscle pain, but a recent review showed no clear benefit from this supplement.
One popular alternative medicine product for high cholesterol is red yeast rice, a dietary supplement that has been used in China for centuries. RYR contains a chemical, monacolin-K, that is identical to the active ingredient in the prescription statin Mevacor (lovastatin). And RYR does not seem to cause the side effects.
A new study reported in the Annals of Internal Medicine has shown that RYR may be a safe alternative for people who have been intolerant of statins. In this study, 62 patients who had stopped taking at least one statin drug because of muscle pain were randomized to receive either red yeast rice or a placebo twice daily for 24 weeks. All patients were encouraged to eat a healthy diet, exercise and reduce stress, all of which can also lower blood cholesterol. The patients receiving RYR got the equivalent of about 6 mg of lovastatin daily; by the end of the study, they had dropped their total cholesterol by about 15 percent and their LDL cholesterol by about 21 percent, compared with 5 percent to 9 percent in the placebo group. And muscle pain was uncommon in this study.
It is not known why RYR may be better tolerated than prescription meds. RYR contains a number of plant chemicals that may be beneficial in lowering cholesterol without causing side effects. Also, this study may not have been long enough to detect side effects of RYR.
Are there downsides to taking RYR? Yes. RYR can be contaminated with a kidney toxin known as citrinin. We recommend using only RYR products that have been evaluated by independent testing labs. RYR has also been reported to cause muscle pain and liver problems just like statin meds, though it seems that side effects from RYR are rare. Still, we recommend that you be monitored by your physician should you choose to take RYR.
And RYR has not been compared with a statin med in a medical study - this would give us a direct comparison. Until it is, we suggest lifestyle changes: a low-fat, high-fiber diet and exercise to reduce your cholesterol.
Sunday, July 19, 2009
Integrative Medicine: Red yeast rice targets cholesterol
Millions in the United States take medications called statins to lower blood cholesterol. These meds, including Lipitor, Zocor and Mevacor, have made a huge difference for people with high cholesterol levels, especially those with cardiovascular disease or who are at risk of heart attack and stroke.
However, side effects such as muscle aches are common (as high as 10 percent) with these drugs. Some alternative practitioners recommend using co-enzyme Q10 to prevent this type of muscle pain, but a recent review showed no clear benefit from this supplement.
One popular alternative medicine product for high cholesterol is red yeast rice, a dietary supplement that has been used in China for centuries. RYR contains a chemical, monacolin-K, that is identical to the active ingredient in the prescription statin Mevacor (lovastatin). And RYR does not seem to cause the side effects .
A new study reported in the Annals of Internal Medicine has shown that RYR may be a safe alternative for people who have been intolerant of statins. In this study, 62 patients who had stopped taking at least one statin drug because of muscle pain were randomized to receive either red yeast rice or a placebo twice daily for 24 weeks. All patients were encouraged to eat a healthy diet, exercise and reduce stress, all of which can also lower blood cholesterol. The patients receiving RYR got the equivalent of about 6 mg of lovastatin daily; by the end of the study, they had dropped their total cholesterol by about 15 percent and their LDL cholesterol by about 21 percent, compared with 5 percent to 9 percent in the placebo group. And muscle pain was uncommon in this study.
It is not known why RYR may be better tolerated than prescription meds. RYR contains a number of plant chemicals that may be beneficial in lowering cholesterol without causing side effects. Also, this study may not have been long enough to detect side effects of RYR.
Are there downsides to taking RYR? Yes. RYR can be contaminated with a kidney toxin known as citrinin. We recommend using only RYR products that have been evaluated by independent testing labs. RYR has also been reported to cause muscle pain and liver problems just like statin meds, though it seems that side effects from RYR are rare. Still, we recommend that you be monitored by your physician should you choose to take RYR.
And RYR has not been compared with a statin med in a medical study – this would give us a direct comparison. Until it is, we suggest lifestyle changes: a low-fat, high-fiber diet and exercise to reduce your cholesterol.
However, side effects such as muscle aches are common (as high as 10 percent) with these drugs. Some alternative practitioners recommend using co-enzyme Q10 to prevent this type of muscle pain, but a recent review showed no clear benefit from this supplement.
One popular alternative medicine product for high cholesterol is red yeast rice, a dietary supplement that has been used in China for centuries. RYR contains a chemical, monacolin-K, that is identical to the active ingredient in the prescription statin Mevacor (lovastatin). And RYR does not seem to cause the side effects .
A new study reported in the Annals of Internal Medicine has shown that RYR may be a safe alternative for people who have been intolerant of statins. In this study, 62 patients who had stopped taking at least one statin drug because of muscle pain were randomized to receive either red yeast rice or a placebo twice daily for 24 weeks. All patients were encouraged to eat a healthy diet, exercise and reduce stress, all of which can also lower blood cholesterol. The patients receiving RYR got the equivalent of about 6 mg of lovastatin daily; by the end of the study, they had dropped their total cholesterol by about 15 percent and their LDL cholesterol by about 21 percent, compared with 5 percent to 9 percent in the placebo group. And muscle pain was uncommon in this study.
It is not known why RYR may be better tolerated than prescription meds. RYR contains a number of plant chemicals that may be beneficial in lowering cholesterol without causing side effects. Also, this study may not have been long enough to detect side effects of RYR.
Are there downsides to taking RYR? Yes. RYR can be contaminated with a kidney toxin known as citrinin. We recommend using only RYR products that have been evaluated by independent testing labs. RYR has also been reported to cause muscle pain and liver problems just like statin meds, though it seems that side effects from RYR are rare. Still, we recommend that you be monitored by your physician should you choose to take RYR.
And RYR has not been compared with a statin med in a medical study – this would give us a direct comparison. Until it is, we suggest lifestyle changes: a low-fat, high-fiber diet and exercise to reduce your cholesterol.
Subscribe to:
Posts (Atom)