Oil has long been thought as an evil part of the diet – something to avoid at all costs, but did you know that there are some healthy oils that are good to include in your diet?  These are polyunsaturated oils that are high in omega 3, 6, and 9 fatty acids and have a range of health benefits.

Some of these oils include:

• avocado oil
• safflower oil
• sesame oil
• sunflower oil
• soybean oil
• pumpkin seed oil
• grapeseed oil
• flaxseed oil
• wheatgerm oil
• fish oil
• olive oil
• canola oil
• corn oil
• evening primrose oil

How to Use Healthy Oils

Even though these oils are significantly better for your health than saturated fats and other hydrogenated oils, remember that they are still a liquid fat.  Use the oils sparingly so that you do not overindulge and possibly suffer from weight gain.

Oils need to be stored in dark bottles as clear glass or plastic bottles allow light to penetrate into the oil and oxidise the fatty acids.  Contact with air will also affect the oil so be sure to keep the lid on tightly.  Be aware that the healthier the oil is, the more quickly it will spoil.  Many healthy oils will need to be stored in the refrigerator.  Olive oil is an exception however as it is high in oleic acid and contains antioxidants that slow spoiling. 

The more omega 3 fatty acids that are in the oil, the less suitable it is for cooking.  High temperatures can damage many oils as the heat not only damages the fatty acids, it can also make them harmful.  Where possible, use the healthy oils at room temperature, such as in salad dressings.  Olive oils are the best for cooking.

How Often Should I Eat These Oils?

Essential fatty acids are important for the diet and should be eaten on a regular basis.  You should consume a source of omega 3 or 6 essential fatty acids three to five times a week.  Where possible, consume them in a food form such as fish or flaxseed oil, rather than in a supplement form, as fresh is always better.

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Your health questions answered

Kerrie Marks BHSc (Comp Med) , Dipl Nutr, DBM is our resident natural health practitioner specialising in herbal medicine and nutrition.

Q: I am currently recovering from a cold. When my symptoms started, I began taking Echinacea, and I   found my sniffles only lasted a couple of days! Can I continue taking Echinacea to prevent another cold? Maria, QLD.

A: I’m glad the Echinacea was such a great help! However, a 1999 review of Echinacea’s use in upper respiratory tract infections suggested that the current evidence is stronger for supporting the use of Echinacea in acute treatment and quite modest for its use in prevention. I suggest you try Astragalus, a traditional Chinese herb that is useful in enhancing the body’s immune function during convalescence. It can be taken long-term over the winter months to build up your resistance and reduce the likelihood of catching a second bout of the cold or flu. But don’t throw away the Echinacea! Keep it and some vitamin C in the medicine cabinet for the family to take at the first signs of a cold.

Q: I know there are a few herbs that help boost breast milk production. Is one better than another? Chantelle, VIC.

A: The main herbs used to boost breast milk production

are Blessed Thistle, Fenugreek and Asparagus racemosa root. All are equally good in this regard, so your choice comes down to which of their other properties would be most beneficial. For example, Blessed Thistle is a gentle liver tonic that, due to its bitter action, may also stimulate the appetite of a baby who is a poor feeder. Fenugreek is an expectorant that can help relieve excess mucus and coughs, so might help if you have a cold or flu. Asparagus helps with minor menstrual irregularities and lightens bleeding, so may be the best choice if your period tends to be heavy or painful.

Nature’s Sunshine Products (NSP) has stuck to what they know best for over 35 years and has built a brand based on quality, purity and integrity – it’s these principles that NSP are most proud of, that stand this natural health supplement company apart from the rest.

In the beginning

As a boy, Gene Hughes would often come home from school and smell the pungent aroma even before he stepped into the house. He knew immediately his mother was making another one of her garlic sandwiches. “Taking herbs ran in my family”, he says and later as an adult, he found when a nagging stomach condition just wouldn’t go away, that a teaspoon of Cayenne Pepper eased his discomfort. The only problem was swallowing a spoonful of Cayenne Pepper was not an easy task. So when his wife suggested the idea of putting the powder into easy-to-swallow gelatine capsules, a revolutionary idea was born! In 1972 a small family business, Nature’s Sunshine Products was formed. As a pioneer in the natural health supplement industry, NSP were keen to help others to a healthier happier life and this became the cornerstone on which the business was based.

From those time-honoured kitchen table beginnings, NSP has grown and today is an international company at the forefront of the natural health industry. NSP today employs cutting edge technology to create high quality, pure and efficacious products.

Quality is mandatory

NSP strongly believes that uncompromising quality is not an option – it’s an obligation. It’s not a vague goal – it’s standard operating procedure.

Quality begins in the fields, where only the finest herbs and raw materials are selected. The company’s global sourcing of raw materials ensures that the highest quality ingredients are selected from many countries.

 After herbs are harvested they are shipped to the NSP manufacturing faculty where they are subject to a series of in depth quality control tests to ensure purity, potency and cleanliness. All incoming raw materials are thoroughly tested before they are released for use in NSP supplements and those materials that don’t meet the stringent quality levels are rejected and not used.

Because quality is so important, NSP continually test raw materials and products throughout the entire production process. In all, NSP use more than 150 tests and procedures to ensure the quality of the raw materials and the finished products, which includes not only encapsulated herbs but also herbal combination formulas, vitamins, liquids, other natural supplements and skin care products. Before being released products are tested once again to ensure that each batch meets the label claim for potency and additional retention stability testing ensures all products continue to meet the label claims until the expiry date of the product.

Manufacturing

The US corporate head office has recently expanded its state-of-the-art manufacturing facility which of course meets or exceeds the current Australian government regulations and pharmaceutical quality standards. The 250,000+ square-foot facility includes a climate-controlled warehouse and cutting-edge laboratory equipment. High-quality products are manufactured here for distribution all over the world.

 Being able to develop and manufacture their own product is one of NSPs greatest assets. This gives complete control over selecting ingredients, establishing efficacious products and creating stringent manufacturing specifications. Each finished product must meet exacting criteria to ensure quality and consistency.

Research and development

NSP has set up joint collaboration projects with leading research institutes around the world to create innovative new products. For instance NSP teamed with researchers from Ohio State University to study certain constituents of liquorice root and stolons and found that three compounds in particular possessed powerful antioxidant properties.

Vice President of NSP Health Sciences, Dr William Keller says “at Nature’s Sunshine we believe that original, basic science research is vitally important. Data from our research establishes the identity of ingredient actives and provides a correlation of these actives with the health benefit of our products.”

In Australia, herbal medicines are referred to as complementary medicines and are regulated as therapeutic goods by the Therapeutic Goods Administration or TGA. As such they must be manufactured according to pharmaceutical standards of good manufacturing practice (GMP) and be listed or registered on the Australian Register of Therapeutic Goods (ARTG). (Further information: tga.gov.au/cm/ cmreg-aust.htm) From its humble beginnings to a major force in international health, NSP remains committed to the principles on which it was founded and believes that by providing the finest quality herbs and nutritional supplements to the world that individuals will take responsibility for their health to look and feel their best.

Whole plant part versus standardised extracts

NSPs signature product is its encapsulated herbs. The only manufacturing process that the encapsulated herb part is subjected to is powdering and insertion into a capsule – there is no need for unnecessary binders or

fillers. NSP uses the most effective part of the herb in its supplements, for example Nature’s Sunshine Echinacea is from the root, traditionally the most effective part. The benefits of taking the whole plant part often outweigh those of the isolated components, given the complex chemical interplay of the whole plant part.

However, standardised herbal extracts do guarantee the potency of the active ingredient which can allow for a more accurate dose. There are instances where the evidence supporting a particular herb for a specific indication is based on a particular daily dose and therefore a concentrated herbal extract may be called for. NSP offers a range of standardised extracts for those herbs that require this type of approach.

Why is it so common to have elevated cholesterol these days?

 Even though many cases may be due to an inherited tendency to produce excess amounts, elevated cholesterol is often caused by an unhealthy diet and lack of exercise. Stress also plays a big role, as prolonged stress elevates a hormone called cortisol which leads to an increase in cholesterol levels. One in two Australian adults over 25 are living with high cholesterol, greatly increasing their risk of heart disease. In 2008 the National Cholesterol Test surveyed more than 500 Australians about their knowledge of cholesterol and its health implications. Over 50 per cent incorrectly believed that the majority of cholesterol comes solely from food when, in fact, the body makes most of the cholesterol it needs. Nearly half of those surveyed try and manage their cholesterol through lifestyle changes, such as diet, exercise and weight loss, but this may not always be enough to lower cholesterol to an acceptable level.

What does cholesterol do in the body?

Some cholesterol is actually required for a number of functions, including insulating nerve fibres, ensuring nerve signals travel properly and making the hormones that carry chemical signals around the body. Moderate cholesterol is associated with higher levels of serotonin, the body’s natural ‘feel-good’ chemical. There are two types of cholesterol: HDL (the ‘good’ cholesterol) collects fats that have deposited in your arteries and delivers them back to

the liver so they can be made into bile to help digest your next fatty meal. The ‘bad’ cholesterol, LDL, delivers cholesterol to places in the body where it’s needed but if there is too much of it, deposits it in unwanted places, such as the arteries.

How do I know if my cholesterol is high?

The short answer is you don’t, not without a blood test. Even slim people who consume plenty of fresh fruits and vegetables can have elevated cholesterol, particularly since the cholesterol obtained from food only accounts for about 25 per cent of your total levels. Having high cholesterol doesn’t usually produce obvious symptoms, except the noccasional fatty deposit called xanthomas that generally appear as yellow patches around the eyes. Left untreated, a build up of cholesterol on the artery walls can lead to atherosclerosis, angina or even a stroke

What about medications to lower cholesterol?

The class of medication most commonly used to lower cholesterol are the statins, which work by blocking the enzyme your body uses to make cholesterol. Although effective, they are not without side effects. A recent New Zealand study found that statins were reportedly involved in depression, memory loss, confusion and aggressive reactions. This could be because serotonin, the ‘feel-good’ neurotransmitter needed to be happy, is associated with cholesterol. If your cholesterol levels are too low, your serotonin levels can also be too low, leading to low mood. If you are prescribed statins, I recommend you also take a coenzyme Q10 supplement, as evidence shows that taking statins depletes the body’s supply of coenzyme Q10.

Are there natural alternatives to statins?

Yes, several supplements have been shown to be effective in lowering elevated LDL, and I would consider Globe Artichoke to be one of the most helpful cholesterol-lowering herbs. In one double-blind study, a dose of 1800 mg Artichoke leaf extract was administered daily for six weeks. At the end of the trial the active group had a decrease in total serum cholesterol of 18.5 per cent compared to the placebo group’s 8.6 per cent. Not only is Globe Artichoke effective at lowering cholesterol levels in combination with a low fat diet, it also assists with symptoms

of indigestion and dyspepsia. Globe Artichoke acts on the bile duct, allowing a regular release of bile to help digest dietary fats. Cynarin, the active component in Globe Artichoke, also exerts a protective function on liver cells, protecting them against alcohol, prescription medicine and even viruses.

What sort of reduction in my total cholesterol level can I expect by taking Globe Artichoke?

A typical example is Debbie, one of my patients whose total cholesterol reading was 6.1 before she started taking a Globe Artichoke supplement. Debbie took one 6 g capsule daily, followed a low-fat diet and walked regularly. After 12 weeks her total cholesterol reading was 4.1.

Are there any additional measures I should take?

If you make healthy eating choices and stay aware of the different kinds of fats in foods, then you’re well on the way to controlling your cholesterol levels. You should also make a commitment to exercise regularly. One recent review evaluated 25 different studies on exercise and cholesterol and found that, for exercise to have an effect on HDL cholesterol, participants needed to exercise for about two hours a week consistently – the longer the exercise session the greater the HDL boost. Aerobic exercise, such as walking or cycling, was found to be the most effective.

Can anyone take Globe Artichoke?

Most people can, except those with an allergy to plants in the daisy family. I recommend anyone with an existing liver or gall bladder condition to consult with their healthcare professional to determine the suitability of Globe Artichoke. Also, it is important to check in with your healthcare practitioner to monitor your cholesterol levels to ensure that your changes to diet, supplements and lifestyle have the desired results.