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Lower Cholesterol Naturally
High cholesterol is a concern primarily because it increases the risk of heart attack and stroke. While not the only risk factor (about one half the people who have heart attacks have normal cholesterol), it is a significant one. Other risk factors include family history, smoking, overweight, high blood pressure, physical inactivity, stress, and elevated C-reactive protein (CRP is a blood test for inflammation). To reduce risk, it is important to address all of these risk factors. The focus of this article, however, is on lowering cholesterol specifically.
Cholesterol is a term that applies to a number of different substances in the blood, some of which increase the risk of heart disease and some which lower the risk. Total cholesterol is a more specific term that applies to all the various types of cholesterol. When cholesterol is tested a lipid profile is usually run in addition to the total cholesterol. A lipid profile includes the total cholesterol and its primary constituents, HDL, LDL, and triglycerides. HDL is the good cholesterol which lowers the risk of heart disease. It carries cholesterol away from the blood vessels and back to the liver to be metabolized. LDL is the bad cholesterol. It carries cholesterol to the arteries where it forms cholesterol plaques that cause heart disease. Triglycerides are fats in the blood and they also increase the risk of heart disease. In some cases specialized testing is done that further breaks down the HDL and LDL cholesterol into subtypes, but a discussion of these subtypes is beyond the scope of this article.
There are different patterns or types of high cholesterol. The two most common are elevated triglycerides (which is often accompanied by a low HDL) and elevated LDL cholesterol. These patterns can occur alone or in combination, but they have different causes and hence different treatments. Causes of both types of high cholesterol can include genetics, diet, physical inactivity, and obesity.
The first pattern, elevated triglycerides (>150 mg/dL) and low HDL (<40 mg/dL in men and <50 mg/dL in women), occurs primarily as a result of eating too many high glycemic foods. High glycemic foods such as sugars, grains, potatoes, and alcohol are rapidly digested and absorbed and lead to a spike in the blood sugar. Foods such as vegetables, fruits, and proteins (beans, nuts, soy, dairy, eggs, meat, fish, and poultry), on the other hand, are low glycemic and help to stabilize blood sugar and prevent these spikes. While fruits contain a lot of sugar, it is a type of sugar that is slowly digested and absorbed, which gives fruit a low glycemic index. The most effective treatment for this pattern of high cholesterol is to reduce or eliminate the high glycemic foods and eat lots of the low glycemic foods.
While genetic factors often play a role, even triglyceride levels of 400 or higher can generally be normalized within 6 weeks with the appropriate dietary intervention. Often people with high triglycerides and low HDL cholesterol have a condition known as metabolic syndrome. They may also have high blood pressure and blood sugar and be overweight. For these individuals, a low glycemic eating plan is particularly important.
Another effective treatment for high triglycerides is fish oil. Fish oil contains omega 3 oils, which are critically important fats that aren't found in most other foods. They have been approved by the FDA to lower triglycerides and are available in prescription form as Lovaza. They are much cheaper, however, as over the counter cod liver oil or fish oils. In addition to the triglyceride lowering effect, fish oils have been shown to substantially reduce the risk of heart disease (by about 30%) and they lower CRP, an inflammatory risk factor for heart disease.
Niacin, which is vitamin B3, effectively lowers triglycerides as well as LDL cholesterol, and also raises HDL cholesterol substantially. Niacin is inexpensive and generally very effective, but can have a few side effects (although is generally much safer than prescription drugs used to lower cholesterol such as the statin drugs). Niacin commonly causes a niacin flush, which is similar to a hot flash. While annoying, the niacin flush is not dangerous and can generally be prevented by using a time-release niacin. Niacin can also cause liver damage. For this reason liver function must be checked regularly and it should only be used under the supervision of a physician.
High LDL cholesterol, on the other hand, is not lowered by consuming low glycemic foods. It is lowered by consuming foods such as water soluble fiber, nuts, soy, and plant sterols. Water soluble fiber is found in oats, beans, fruits, and psyllium and plant sterols are found in vegetable oil, nuts, legumes, whole grains, fruits and vegetables (although in much smaller amounts than is used therapeutically). Individually, these foods have been shown to lower LDL cholesterol (plant sterols alone, for example, can lower LDL up to 14%). Researchers have also studied the combined effects of these foods, however, which they dubbed the "Portfolio diet." The Portfolio diet was found to lower LDL cholesterol by 29% in 4 weeks, which is statistically the same as what is achieved by statin drugs.
Nutritional medicines that can lower LDL cholesterol include red yeast rice and the previously mentioned niacin. Red yeast rice is a fermented rice extract that naturally contains compounds known as monacolins that prevent cholesterol synthesis. It can be very effective at lowering LDL cholesterol and has few side effects. Because one of the monacolins found in red yeast rice is also found in a statin drug, however, the FDA limits the amount in red yeast rice products. The effectiveness of over the counter products is therefore variable and the amount of monacolins is rarely stated on labels. Because of this, we stock a high-potency, effective red yeast rice product in our office.
For those with both patterns of high cholesterol, the combined effect of the low glycemic eating plan and the portfolio diet can be dramatic. In a 2005 controlled study, participants were asked to follow either the American Heart Association Step 1 diet or a low glycemic eating plan (LGEP) with soy and plant sterols (2 of the 4 elements of the portfolio diet). Those on the LGEP with soy and sterols lost 8% of their body weight in 12 weeks, their total cholesterol dropped 16%, LDL decreased 15%, and triglycerides dropped by 45%. In addition their blood pressure decreased 5-8% and their HDL cholesterol increased by 6%.
Whenever possible, it is best to lower cholesterol through diet and lifestyle changes. As seen in the study above, the effects go beyond changes in cholesterol and can include weight, blood pressure, CRP, and other risk factors. When dietary changes are not feasible or are not enough, there are a variety of safe and effective natural medicines available.
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Keep an Eye on Glaucoma
Nearly half of the people in the United States with glaucoma don't know they have it, according to the National Eye Institute. For many, a drop in vision is the first sign. But by then, the damage to the eye has begun. Glaucoma happens when the fluid pressure inside the eyes slowly rises. Eventually this extra pressure damages the optic nerve. Vision that's lost from glaucoma cannot be restored.
Get Tested
You might have had the "air puff" test to measure your eye pressure during an eye exam. But this test alone cannot detect glaucoma. Glaucoma is most often found during an eye examination through dilated pupils. Drops are put into the eyes during the exam to enlarge the pupils. This allows the eyecare professional to see more of the inside of the eye - all the way to the optic nerve at the back of the eyeball - to check for signs of glaucoma.
People at high risk for glaucoma should have a dilated-eye exam at least once every two years. High-risk people are:
- Those with a family history of glaucoma
- African Americans over age 40
- Everyone over age 60, especially Mexican Americans
Even if you're not at high risk, your healthcare provider or eye doctor might recommend regular dilated-eye exams if you have:
- High blood pressure, diabetes, or a disease that affects blood vessels
- Myopia (nearsightedness)
- A close family member with glaucoma
- Eye injury
- History of steroid use
Encourage your family members and friends who might be at high risk for glaucoma to get a comprehensive dilated-eye exam at least once every two years.
Put a Stop to Glaucoma
Do you have loss of peripheral (side) vision, have difficulty focusing on close work, see halos around lights, or have frequent changes of your prescription glasses or contacts? If so, make an appointment with an eye doctor right away. If it's glaucoma, you might be able to quickly put a stop to further damage.
Any vision you lose due to glaucoma cannot be restored. But low-vision services and devices are available that can help you make the most of your remaining vision. Ask you healthcare provider for a referral to a specialist in low vision.
Sources: 1) Don't lose sight of glaucoma. National Eye Institute. 2) Glaucoma. MedlinePlus. National Institutes of Health. © Wellsource, Inc., used with permission |
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Good Nutrition Is Essential to Prevent Diabetes
Our food choices strongly influence who among us will get diabetes and who won't. These four factors have the biggest impact: calorie balance, type of fat, fiber intake, and the glycemic index of foods.
1. Calorie balance
Adjust your calories so you can reach and maintain a healthy weight. This is one of the most important ways to prevent diabetes. Choose mostly low-calorie foods. These include fresh fruits, vegetables, salads, soups, whole grains, legumes, skinless poultry, and fish. Limit fatty meats, whole milk, cream, cheese, butter, deep-fried foods, sweets, and high-calorie desserts. Also, get 30-60 minutes of moderate to vigorous activity each day. This can help balance your calorie intake.
2. Type of fat
Some fats increase your risk of diabetes. Specifically these are saturated animal fats (like the kind in red meat and cream), and trans fats (found in solid margarine, shortening, and deep-fried and baked goods).
On the other hand, there are good fats that t can actually help prevent diabetes. These polyunsaturated fats are in vegetable oils, nuts, and nut butters. Limit your intake of saturated fats and trans fats. In their place, choose vegetable oils, olives, avocadoes, salad dressings, and trans-fat-free margarine.
3. Fiber intake
High-fiber foods can protect against diabetes. Fiber is only found in plant-based foods. Good sources include:
- Whole grains - whole-wheat bread, oat cereal, brown rice, whole-grain breakfast cereals
- Vegetables - salad, squash, greens, peppers, tomatoes, eggplant, broccoli, cabbage
- Legumes - (e.g., peas, beans, lentils, garbanzos, hummus, peanuts, soybeans, tofu, soymilk
- Fruits - apples, pears, oranges, pineapple, berries, melons
- Nuts and seeds - walnuts, almonds, hazelnuts, sunflower seeds, peanut butter, flax meal
Aim for a fiber intake of at least 25 grams a day for women, and 38 grams a day for men. By eating the recommended intake of fruits (1½-2 cups daily), vegetables (2-3 cups daily), legumes and nuts (1-2 servings per day), and whole grains (at least 3 servings daily), you should easily reach your goal.
4. Low-glycemic foods
Glycemic index is a way of measuring the effect that carbohydrates will have on your blood sugar. When you eat low-glycemic foods, your blood sugar level is more stable. Also, you're not as likely to get hungry so soon. On the other hand, high-glycemic foods cause the blood sugar to rise quickly after a meal. This puts a large demand on your pancreas to make insulin. Limit your intake of these high-glycemic foods:
- French fries, hash brown potatoes
- White bread
- Sugar and sweets
- White rice
- Refined and sweetened breakfast cereals
- Pastry, cookies, and other baked goods made with white flour
- Chips and snack foods
- Soft drinks and sugar-sweetened fruit drinks
Choose more of these low-glycemic foods:
- Oatmeal and steel-cut oats
- Stone-ground bread, whole-grain sprouted-wheat bread
- All-bran cereal, oat-bran cereal
- Brown rice, especially Basmati brown rice
- Most fresh fruits (e.g., oranges, apples, pears, berries, cherries)
- All vegetables (except potatoes and some root vegetables)
- All legumes (including soy, tofu, soymilk)
- All nuts and nut butters
The Nurses' Health Study II followed more than 91,000 women for 8 years. In that study, women who ate high-glycemic foods were 59% more likely to get diabetes than were those who ate low-glycemic foods. Those who ate low-fiber and high-glycemic foods were almost two times as likely to get type 2 diabetes. If you want to eat a few high-glycemic foods once in a while, it's not a problem. But for best health, choose mostly unrefined, whole foods.
More Resources:
- Fiber, by the Harvard School of Public Health
- Glycemic Index and Diabetes, by the American Diabetes Association
Source: Schulze MB, et al. Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. American Journal of Clinical Nutrition; 80:348-56. © Wellsource, Inc., used with permission
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The Research Says...
Gum Disease Can Affect Fertility
New research has found a strong link, primarily for non-Caucasian women, between periodontal disease and impaired fertility, and has confirmed known links between impaired fertility and being overweight, smoking, and being over the age of 35. (With impaired fertility, it takes months longer to achieve pregnancy. Periodontitis is caused by microorganisms that adhere to, and grow on, the tooth surface, combined with an overly aggressive immune response against these microorganisms.) The underlying reason for the difficulty, among those suffering from periodontal disease, to become pregnant is believed to be the inflammatory response that develops in response to the disease. Non-Caucasian women were far more likely to have impaired fertility as a response to gum disease than Caucasian women because these women have a higher degree of inflammatory response. It was suggested that non-Caucasian women see a dentist to have periodontal disease treated prior to attempting pregnancy. (Treatment does not affect the health of the baby and often requires about four dentist visits.) This study was presented July 6, 2011 in Stockholm at the annual meeting of the European Society of Human Reproduction and Embryology. It has not yet been published, or posted online.
Below-Optimum Vitamin D Levels Increase Muscle Injury Risk
New research has found that deficient and insufficient vitamin D levels in the blood may increase the risk of muscle injuries among athletes. The study analyzed levels in the blood of 89 professional NFL football players, and found their vitamin D concentrations broke down this way: 16 had sufficient levels, defined by the researchers as more than 32 nanograms per milliliter (32 ng/ml); 45 had insufficient (sub-optimum) levels, defined as 20-31.9 ng/ml; and 27 had deficient levels, defined as less than 20 ng/ml. Sixteen of the 89 players suffered a muscle injury and the average vitamin D level for these injured players was 19.9 ng/ml, suggesting that both insufficiency and deficiency raised the risk of muscle injury. The study recommended screening for vitamin D insufficiency among professional athletes to help prevent injuries. However, further research would be needed to determine whether increasing vitamin D levels would lead to improved muscle function. This study was presented July 10, 2011 in San Diego at the annual meeting of the American Orthopaedic Society for Sports Medicine (AOSSM). It has not yet been published in print or online.
Higher Potassium Intake Linked to Lower Risk of Death
A study suggests that a higher intake of the element potassium lowers by 20 percent, the risk of dying from any cause; and that compared to the quarter of the population with the lowest sodium-to-potassium intake ratio, the quarter with the highest sodium-to-potassium intake ratio has a 46 percent greater risk of dying from any cause and more than double the risk of dying from ischemic heart disease. The research confirms known links between higher sodium intake and cardiovascular disease (CVD), but also suggests that maintaining a higher ratio of potassium to sodium may reduce the risk of CVD and all-cause mortality. The results of this 15-year, 12,267-participant study were consistent regardless of race, body mass index, age, blood pressure, or physical activity. (In a varied diet, fruit is the greatest source of potassium. In 2004, the Institute of Medicine recommended 4,700 mg of potassium daily; most Americans consume only half that amount; US law limits the amount of potassium that non-prescription supplements can contain to 99 mg.) This study was published July 11, 2011 in the Archives of Internal Medicine and is available online at http://bit.ly/nOFDun with subscription or fee.
Vitamin D Sufficiency May Help Prevent Alzheimer's Disease
Researchers have concluded that vitamin D sufficiency helps remove amyloid-beta plaque from the aging brain, across the blood-brain barrier, helping to prevent the excessive buildup that causes Alzheimer's disease. (The buildup in the brain, of amyloid-beta plaque is ordinarily controlled by transporter proteins and vitamin D. Although levels of these protein transporters increase with age, production tends to fail eventually. Low levels of vitamin D have been linked with age-related declines in memory and cognition, and with an increased risk of Alzheimer's.) The team found that vitamin D injections in mice appear to help regulate protein expression and cell signaling, which helps prevent plaque buildup and the onset of Alzheimer's disease and dementia. The implication is that maintaining sufficient vitamin D levels with advancing age may provide some preventive benefit, and a potential therapy, for these brain disorders. This newly released study will be published in a future issue of the journal, Fluids and Barriers of the CNS. It is available early at http://bit.ly/nmFQyC without fee.
Grapeseed Polyphenols May Prevent Alzheimer's Disease
A new study has found that grapeseed polyphenol, a natural antioxidant, suppresses the creation of a specific form of beta-amyloid peptide - a substance in the brain long known to cause the neurotoxicity associated with Alzheimer's disease - and therefore confirms, according to the researchers, previous research suggesting that grapeseed polyphenol may be an effective treatment for people at risk for the disease to prevent its development or retard its progression. The authors stress that for grape-derived polyphenols to be effective, it will be necessary to find a biomarker for those at risk, although it may also be beneficial for those in the early stages of this memory-robbing disease. The study is significant because it is the first to examine the effect of this substance on these destructive peptides, illustrating the mechanism behind the apparent protective benefit, and because it was conducted on living subjects, namely mice. However, research is now being conducted to confirm that the results hold true for humans. The full-text of this just-released study is not yet available but will be published in a future issue of the Journal of Alzheimer's Disease.
Sense of Optimism Protects Elderly from Stroke
Researchers have found that, among people aged 50 years and older, every unit higher that an individual scores on an optimism scale ranging from 3 to 18 (with higher scores indicating greater optimism) results in a 10 percent lower risk of having a stroke. In other words, if one person scored 7 and another, more optimistic person scored 12, the second person would have, compared to the first, a 50 percent lower risk of having a stroke. In the two-year study, the researchers accounted for psychological, biological and behavioral differences, as well as age and health, so that the stroke-protective effect was due strictly to the sense of optimism itself. The results suggest that the effect that optimistic attitude has on health is distinctly separate from any other psychological element such as happiness or emotional well-being. The scientists believe corroborating studies could lead to optimism interventions as a stroke prevention therapy. Optimism was assessed by employing the Life Orientation Test-Revised. This study was released late on July 21, 2011; it will be published in the October 2011 issue of the journal Stroke and is available online now at http://bit.ly/qwznDd without charge.
Potent New Antioxidant Discovered
Researchers have discovered a unique, tomato-plant-based phenolic compound (a phenylpropanoid) with about 14 times as much antioxidant power as resveratrol, the well-known antioxidant believed to have sufficient power to retard cellular aging. (Antioxidants render harmless, otherwise risky, electrically charged particles that result from the actions of oxygen in the body. They have the ability to damage the cardiovascular system, trigger cancer, and promote aging.) The never-before-known antioxidant is synthesized by the tomato plant when it is under attack by a specific bacterium. It ability to mop up dangerous free oxygen radicals is about 10 times the antioxidant ability of vitamin C, and about 4 times the potency of vitamin E. Patents have been registered on the unique new antioxidant. Synthesizing the compound, which does not yet have an official name, is a very simple procedure, and it may be incorporated into supplement form in the future. This just-released study will be published in a future issue of the journal, Environmental and Experimental Botany. It is accessible online now at http://bit.ly/qJAqzl with subscription or fee.
Muscle Mass Training Lowers Diabetes Risk
A landmark study has concluded that the greater the muscle mass of an individual, the lower is his risk of developing insulin resistance and pre- or overt diabetes mellitus. This study underscores a little known fact: despite the truth that obesity is extremely common among patients when they are first diagnosed with diabetes, many thin people do get diabetes, especially among the elderly. This study has shown that low muscle mass, which is common to both the obese and the slender, is the actual risk factor, not weight. In this research on 13,644 people, scientists grade subjects by their degree of insulin resistance, prediabetes, or diabetes. The grading up the scale from healthy to fully diabetic corresponded well with decreasing levels of overall muscle mass. In fact, every increase of 10 percent in muscle mass produced an 11 percent reduction in insulin resistance, and a 12 percent reduction in diabetes. This relationship held even after accounting for other factors. This suggests that it is muscle training that lowers diabetes risk, not the aerobic exercise often advised for cardiovascular benefit, and it is possible at any age, to use muscle mass training to lower diabetes risk, and to improve existing diabetes. Also, it is not overall weight that counts, but ratio of muscle to weight: you can be overweight and still muscled enough to avoid diabetes. This study was released early and will not appear in print until a future issue of the Journal of Clinical Endocrinology & Metabolism. It is available online now at http://bit.ly/qTKvcH with subscription or access fee.
Key Cause of Aging Deterioration Can Be Corrected
A study has found a diminished capacity to manufacture glutathione (GSH) explains the observed lower levels in, and is a key factor in, age-related deterioration - and that supplementation with two GSH precursors restores normal levels, diminishing age-related damage. (GSH is a primary antioxidant, crucial to completing the antioxidant process started by other antioxidants, and without which, half-finished metabolism of free radicals causes a chain reaction of cell destruction.) Reduced GSH levels occur with age, damaging cells, but the reason for the drop has been unclear. The study showed age-related reductions in GSH levels stem from diminished ability to synthesize GSH. Supplementing with the GSH precursors cysteine and glycine fully restored normal GSH production, largely restored normal GSH concentration levels, and significantly reduced oxidative stress and the cellular damage of aging. The report suggested supplementation with cysteine and glycine may be a safe and effective way to lower age-related free radical damage. (The body cannot directly absorb GSH well.) This study was released July 27, 2011 by the American Journal of Clinical Nutrition but will not be published until a future issue. It is online at http://bit.ly/r7uI3F with subscription or fee.
©2011 ChooseNewsDaily, used with permission. |
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