Introduction

It is necessary to understand the importance of heart health and the initial step in understanding heart health is figuring out your risk of cardiovascular diseases. Various factors that could make you susceptible to heart disease include: 

• An elevated blood pressure
• An increase in cholesterol level
• If you are overweight or obese
• Prediabetes or diabetes
• Regular smoking
• A family history of heart disease
• A history of preeclampsia 
• Unhealthy eating behaviours
• Age is also a risk factor. Women 55 years or older, and men 45 years or older are at risk of heart disease¹ 

The heart is a vital organ that pumps blood throughout your body, it is necessary to ensure that organs and tissues are receiving appropriate oxygen and nutrients to be healthy and to function properly.

 Amla scientifically known as Phyllanthus emblica belongs to the Euphorbiaceae family. Amala are mainly found in India, Southeast Asia, China, Iran, and Pakistan. Amla may be beneficial in reducing anxiety and burning sensation in the skin and eyes, may improve anaemic conditions, favour the health of the male reproductive system and reproduction, may help in digestion, may help to improve liver health, and may produce a tonic effect in the cardiovascular system.² Amala is considered as a cardiovascular medication. Amala is used to treat cardiovascular diseases and has shown several cardiovascular pharmacological effects. The cardiovascular effects of amla are considered in both traditional medicine and modern scientific literature.³ 

In this article, we will dive into the fascinating cardiovascular wonders of amla, describing its mechanism of action, evidence-based benefits, and practical implications for incorporating it into a heart-healthy lifestyle.

Understanding heart health

It is important to understand how your cardiovascular system works. The important function of the cardiovascular system is transferring oxygen and nutrients to your entire body and facilitating the removal of waste from your body. It is necessary to take care of your heart by regular exercise, maintaining a healthy diet, and controlling your blood pressure, and your cholesterol. Your heart and blood vessels make up your cardiovascular system. It is the function of your cardiovascular system. Your heart moves blood through your body day and night even when you are asleep. 

Two important circulation processes are:

• Pulmonary Circulation: Blood deficient in oxygen enters the right side of your heart to get oxygen and remove carbon dioxide. This oxygenated blood would enter the left side of the heart
• Systemic Circulation: The oxygenated blood from the lungs that enters the left side of your heart is pushed out of the body to receive oxygen and nutrients⁴

Common heart health issues include : 

• Coronary Artery Disease: Fatty deposits would narrow your blood vessels
• Arrhythmias: Your heart rhythms would be abnormal
• Heart Valve Disease: A problem occurs in the valve as the blood would flow in one direction through your heart
• Cardiomyopathy: Your heart muscle would be abnormal
• Heart Failure: Squeezing of your heart and relaxation of your heart would be difficult
• Congenital Heart Disease: Any heart issues you might have at birth
• Pericardium: Issues with the fluid-filled sac surrounding your heart⁵ 

What is Amla?

Amla, scientifically known as Phyllanthus emblica, is a tree native to India and Southeast Asia. Amla, or Indian Gooseberry, belongs to the Euphorbiaceae plant family and is known to produce edible fruit. Amla Fruits are considered popular botanicals due to their unique flowers and pleasant smell and have various uses in the medical, cuisine, and cosmetic industries. This tree has an abundance of beneficial antioxidants such as phenolic compounds, gallic acid, and ascorbic acid which aid your body’s immune system and digestion. Amla has ant-hyperglycaemic, hypoglycaemic, anti-inflammatory, antihyperlipidemic, and antioxidant activities.

Nutritional composition of amla 

• Carbohydrates : > 70 g/100g dry weight
• Fibre: 7.2- 16.5 g/100g dry weight
• Proteins and minerals 
• Fat
• Ascorbic acid (Vitamin C) : 720mg /100g 
• Vitamin A, B1, and E (290 IU, 30mg/100g, and 0.17mg/100g)
• Calcium and Iron (25 and 1 mg/100g)

Recommended dietary intake of Amla fruit

The recommended dietary allowance varies between 40 and 110 mg of vitamin C/day.² 

Traditional uses of Amla 

Amala is used traditionally for the treatment of :

• Diarrhoea
• Jaundice
• Inflammation⁶ 

Cardiovascular benefits of Amla

Antioxidant activity

Various in-vitro, in-vivo, and human studies indicate the antioxidant activity of Phyllanthus emblica. The amount of polyphenols that are present in the fruit is thought to be associated with elevated antioxidant properties. The antioxidant activity that is observed in the extract and isolated compounds of the amla fruit by using various chemical processes and the antioxidant activity have also been observed in complex biological systems such as cells, animals, and clinical trials. The antioxidants of amla are related to the improvements in cardiovascular health.

Cardioprotective activity

The major cause of cardiovascular disorders is hyperlipidemia, a high level of cholesterol. It could be considered that amla may help in the management of hyperlipidemia. Several studies have indicated that amla has protective effects against cardiovascular diseases. It is shown that amla reduces low-density lipoproteins, cholesterol, and blood glucose levels. 

Anti-inflammatory activity 

The phytochemistry of amla promotes the beneficial effects in the context of inflammation.² 

Scientific evidence supporting Amla's cardiovascular benefits

A study conducted by Sivananjappa and Joshi in 2012 indicated that amla shows protective effects against oxidative damage⁸. This study observed that the total antioxidant capacity was improved after a 4-hour exposure to various amla fruit extracts. Another study using the extract from amla leaves showed protective effects in diabetic mice. A randomised, double-blinded placebo-controlled design clinical trial among smokers was conducted which supported amla fruit as a relevant source of natural antioxidants. A significant decrease in the peroxidation level and elevated antioxidant status were observed in the subjects who consumed 250 mg for 60 days. These studies gave a strong indication that the phytochemical of amla can produce antioxidant activity by reducing the oxidation product formation, elevating antioxidant status, and inducing the body's defence system. 

Various studies have indicated the protective effects of amla against various cardiovascular diseases. Nambiar and Shetty in 2018 studied the effects of amla juice. The results indicated that the low-density lipoproteins oxidation in macrophages and low-density lipoproteins oxidation were decreased by 90%, which aids in disease reduction and prevention. A study conducted by Madan et al., 2022, tested amla supplementation effects in young goats and observed a decrease in low-density lipoprotein levels, cholesterol, and blood glucose levels.

A study carried out by Li et al indicated anti-inflammatory activity in a cell model. This study concluded that the cells that are treated with amla extract reduce inflammatory markers levels.² 

Incorporating Amla into a heart-healthy lifestyle

• Drink freshly squeezed amla juice
• Add amla powder to your smoothies, yoghurt, and oatmeal
• Consider taking amla supplements in the form of capsules or tablets
• Brew amla tea by steeping dried amla slices or powder in hot water
• Incorporate fresh or dried amla into your cooking

FAQ’s

Is amla good for the heart?

Various studies have shown that amla juice might improve several heart diseases.

Who should not take Amla?

Allergic people should not take amla due to the risk of bleeding.

What happens when you eat amla every day?

Eating amla every day helps to boost immunity, reduces the risk of age-related macular degeneration, and improves eyesight due to the presence of vitamin A.

How long does it take Amla to reduce cholesterol? 

Treatment of amla for 42 days produced a significant reduction in the mean levels of total cholesterol, low-density lipoproteins, very low-density lipoproteins, and triglycerides, alongside a significant increase in high-density lipoprotein levels.⁷ 

Summary 

Amla, scientifically known as Phyllanthus emblica, is a tree native to India and Southeast Asia. Amla fruits are quite popular because of their unique flowers and pleasant smell. Amla has anti-hyperglycaemic, hypoglycaemic, anti-inflammatory, antihyperlipidemic, and antioxidant activities. Antioxidants such as gallic acid, ascorbic acid, and phenolic compounds help your body’s immune system and digestion. Amla is used traditionally for the treatment of diarrhoea, jaundice, and inflammation. Amla has antioxidant, cardioprotective, and anti-inflammatory activities, as demonstrated by various scientific evidence.