Lower Your Cholesterol Naturally

Cholesterol is a fatty substance needed by the cells. Not only is it needed for the production of certain hormones, but is also essential for cell maintenance and growth. It can be said that without cholesterol a person would die. Fortunately, the body makes enough to maintain itself.

When we eat foods high in cholesterol, our blood levels will show the increase from dietary intake. If one maintains a high blood cholesterol level for a long enough time, it can accumulate in the artery-cell walls causing a plaque buildup. This is when cholesterol is no longer helpful, but becomes dangerous.

The accumulation of cholesterol has been positively linked to many cardiovascular diseases and to the blocking of blood vessels leading to oxygen lack in the heart or brain and eventually heart attacks and strokes. A diet, therefore, low in cholesterol foods and rich in cholesterol lowering foods are crucial in preventing artery damage and heart attacks.

A superfood for heart attack and stroke prevention is oats or oatmeal. An early finding on oatmeal is that it contains the soluble fiber known as beta-glucan. As beta-glucan passes through the digestive tract, it breaks down into a gel that absorbs cholesterol-rich bile acids thereby reducing the absorption of cholesterol into the bloodstream.

It acts on lowering LDL or bad cholesterol levels without affecting HDL or good cholesterol levels. This action by beta-glucan is reputed to lower LDL levels by as much as 20% on a daily breakfast bowl of cooked oatmeal containing only 3 grams soluble oat fiber. This greatly lowers the risk of heart disease.

Oats is also a rich source of the antioxidant compound called tocotrienol which, together with tocopherols, is an important compound in producing Vitamin E. Tocotrienol lowers cholesterol by reducing the capability of blood cells to adhere to the inside of artery walls.

But oats has many other important health benefits, which is only now being appreciated by consumers.

Oats contain many phytochemicals, which lessen a person’s risk of getting cancer. The lignans or phytoestrogen compounds in oats have been positively implicated in lowering a woman’s estrogen levels. And lower estrogen levels have been found to lower a woman’s risk of being stricken by hormone-related diseases like breast cancer and to similar hormone-related cancers affecting the ovaries, uterus and in males the prostate.

Oats are full of insoluble and soluble fiber, which are critical in maintaining regular bowel movements. Insoluble fiber, which does not dissolve in water, turns spongy in the gut and, like a sponge, absorbs many times its own weight in liquefied matter. By making stools heavier, the insoluble fiber speeds up the passage of fecal matter through the digestive system, preventing constipation and reducing the formation of carcinogens in the gastrointestinal tract.

Soluble fiber, on the other hand, forms into a gel, which makes the contents of the stomach more “sticky” or viscous. The gelatinous fiber delays stomach emptying to make one feel full longer, promoting weight reduction. Recently, a study showed that 2-18-year-old children who regularly consume oatmeal are 50% less likely to be fat when compared to children who did not eat their oats.

Like all cholesterol-lowering agents, oats are most effective when consumed regularly. The beneficial health effects of oats are best if 40-80 grams or half a cup to one cup of oats are eaten every day.

This contention is backed up by several studies. One study found that the daily intake of 40 grams of oatmeal for two months led to a total cholesterol loss of 3% and a 14% reduction in LDL. A similar study confirmed that a one-and-a-half month to two-month daily dose of 40-80 grams of oat lowered total cholesterol by 20% and LDL by as much as 25%. A third study discovered that the daily consumption of 100 grams of oat bran reduced cholesterol by up to 15%.

The USDA National Nutrient Database has summarized the high nutritional value, which can be found in 100 grams of oats:

• Energy – 390 kcal / 1630 kJ
• Carbohydrate – 66 g
• Dietary fiber total – 11g (beta glucan – 5g; insoluble – 6g)
• Total fat – 6 g
• Protein – 17 g
• Cholesterol – 0 g
• Minerals: calcium – 54 mg; iron – 4.72 mg; magnesium – 177 mg; phosphorous-523 mg; potassium – 429 mg; sodium-2 mg; zinc-3.97 mg; copper – 0.626 mg; manganese – .916 mg
• Vitamins: thiamin (B1) – 0.763 mg; riboflavin (B2) – 0.139 mg; niacin – 0.961 mg; pantothenic acid -1.349 mg; Vitamin B-6 – 0.119 mg; total folate – 56 mcg; Vitamin B-12 – 0 mcg; Vitamin A – 0 IU; retinal – 0 mcg
• Amino acids: tryptophan – 0.234 g; threonine – 0.575 g; isoleucine – 0.694 g; leucine – 1.284 g; lysine – 0.701 g; methionine – 0.312 g; cystine – 0.408 g; phenylalanine – 0.985 g; tyrosine – 0.573 g; valine – 0.937 g; arginine – 1.192 g; histidine – 0.405 g; alanine – 0.881 g; aspartic acid – 1.448 g; glutamic acid – 3.712 g; glycine – 0.841 g; proline – 0.934 g; serine – 0.750 g.

Have you been to your doctor and he or she has said, “Your cholesterol is too high. We’re going to start you on medication”?

Wait a minute hold the phone! After hearing God only knows how many spoken-high-speed disclaimers (which often times are unintelligible) on TV – those that occur after medication ads – now, do you really want to start on those pills?

What if you replied to your doctor, “Can I lower cholesterol naturally – without medication?”

I would believe that most doctors would try to work with you and give you a suggested diet and exercise plan for lowering cholesterol naturally.

Lately when I go and pick up medication for my father-in-law, it comes with several pages of fine print – all the known problems that this medication might cause. In effect a huge disclaimer. Do you really want to start popping similar pharmaceuticals daily?

Today on TV there are advertisements that make your mouth water. You see chicken, hamburgers, pizzas – the list goes on and on. The advertisers know exactly how to grab your undivided attention, tantalize you, entice you into running down to that restaurant and buying that food dish – right now! Even though that food might be exactly what your doctor does not want you to have. Because it will definitely raise your cholesterol and is as far away from a natural food as one can get. I’m sure it tastes incredibly well and will leave you wanting more. Nevertheless, it is a manufactured food with food additives and cooked in a way that leaves your mouth watering every time you see the same dish on TV.

Advertisers do their job well. Sometimes I think they work hand and hand with the pharmaceuticals. They raise the cholesterol with these delectable foods and the phramas bring it down at a good price – medications are not cheap.

Anymore I am quite immune to the food commercials. This is because I know these foods do taste like something out of this world, but at the same time they come at a price – I feel crappy for two days after I eat them.

I like eating fresh carrots and peas, and corn and broccoli and grilled steak or salmon. Fresh fruits and vegetables do not cause me any problems in digestion. I’m not overweight. I exercise everyday, and I eat natural foods. I’m not on medication and I feel great – why mess with that?

For many years now we have thought that high levels of HDL or the good cholesterol were indicative of a healthy lipids profile or blood test. Well, it seems that researchers have uncovered yet another mystery.

Researchers from the University of Chicago challenge the conventional wisdom that simply having high levels of good cholesterol (HDL) and low levels of bad cholesterol (LDL) is necessary for good heath. A study published in the December 2008 issue of The FASEB Journal suggests that you may want to rethink this notion.

Good cholesterol has varying degrees of quality and that poor quality HDL is actually bad for you. Dr.  Angelo Scanu, a pioneer in blood lipid chemistry from University of Chicago points out, “It is now apparent that subjects with high HDL are not necessarily protected from heart problems and should ask their doctor to find out whether their HDL is good or bad.”

The researchers came to this conclusion after reviewing published research on this subject. They found that the HDL from people with chronic diseases such as rheumatoid arthritis, kidney disease, and diabetes is different from the HDL in healthy individuals, even when blood levels of HDL are comparable. They observed that normal, “good,” HDL reduces inflammation, while the dysfunctional, “bad,” HDL does not.

Food binges can erase many days of watching a low cholesterol diet. This post considers what binging is and how one might go about dealing with it.

Binge eating is the most common eating disorder amongst millions of people worldwide.  It is even more common than anorexia and bulimia.  Even so it is a disorder that is not openly discussed nor understood.   Binging occurs in two ways.

Food Trances and Regret
The first occurrence of binging produces something called a ‘food trance’.  A food trance is a mind numbing experience that happens during eating.   It can be described in different ways.  While in the trance a person feels that they belong.  They feel loved, appreciated, important and happy.  They remember happier times and this soothes them.  Food trances have even been likened to heroin cravings.  When we are ‘doped’ on food we don’t have to deal with our problems and nothing in the world matters to us at that time.  Binging is a perfect escape form having to deal with emotions.  Depression, anger, loneliness, rejection and even stress take a back seat for a while. Binging is a form of self medication that provides short term relief.

When the mind is overrun by uncomfortable thoughts, binge eaters run toward food as a way to find some peace.   However when emotions are pushed to the background and not dealt with, it is then that binging can become uncontrollable.  When the mind needs food to deal with problems it is difficult to control eating, no matter how hard one tries.

Regret is the second way binging occurs.  It may seem inconsistent on the surface yet once a binge is over it is replaced by feelings of regret.  You keep telling yourself how terrible you were to give in to the urge and in turn give yourself something else to stress about. These feelings of regret replace having to deal with real issues.

People binge in order to cope with their feelings, to create the illusion of feeling good shut out the world and feel safe.  It is a cycle that keeps repeating itself.  It starts with binging and the promise to stop.  When it happens again we hate ourselves for being so weak which often prompts another binge.

Dieting as a means to stop binging and is a recipe for failure. If you can understand the cycle and what drives you to binge, it will be easier to find alternative ways to deal with emotional emptiness.

Recovering emotionally after a binge
It is never easy to prevent each and every binge so the key element is to take back your power each time a binge occurs.

Before loading your plate take a moment to investigate what has triggered your need to binge.  The reason often boils down to an emotional incident that has triggered the conditioned thought that food equals comfort.  However, there are bingers who are not even aware they are binging until after it is done.  If this is the case, it is still possible to back track and identify the trigger.

Many find writing out their feelings helps settle their mind.  Be specific as you can, dates, times, names and places.  Being aware is equivalent to donning battle armor.

The next important step is to forgive yourself.  Forgiveness is the road to rectifying guilt and self hatred.  Think of it this way.  The voice in your head that caused guilt and self hatred needs to be stopped.  After all you wouldn’t dream of speaking to a loved one or a friend in the same way.  Replace the criticism with kind and soothing words.  Forgive yourself and remind yourself that you are finding healthier ways to cope with your feelings.

The final step is recovery, or bouncing back.  It is crucial that you don’t wait too long after a binge as it makes it harder to bounce back.  If you practice investigating the reason for your binge and forgive yourself you will bounce back faster.  Each time you bounce back you are getting back on track.  If you go off track simply arm yourself with a soothing voice and an insight into why it happened.

No matter how much you might be afraid of letting go of your method of quietening your mind, this isn’t so.  Each and every person is constantly learning how to overcome negative thoughts and voices.  Focus on the good instead.  Letting go of binging will bring with it a loss of weight and a change in lifestyle.  And it is these things that can help change the negative thoughts and voices to positive ones.

In 1999, according to a study by IMS Health Global Services, world prescription medication consumption amounted to $342 billion. In 2006 that figure doubled to $643 billion. A significant proportion of the drugs consumed are excreted by the human body in urine and end up in municipal wastewater.

A study conducted by Université de Montréal researchers on downstream and upstream water from the Montreal wastewater treatment plant has revealed the presence of chemotherapy products and certain hypertension and cholesterol medications.

Bezafibrate (cholesterol reducing medication) and enalapril (hypertension medication) have been detected in the treated water leaving the wastewater treatment plant and in the surface water of the St. Lawrence River, where the treated wastewater is released.

The quantities of bezafibrate and enalapril detected in the raw wastewater, treated wastewater and surface water at the treatment station outlet are respectively 50 nanograms per litre, 35 ng L and 8 ng L for bezafibrate and 280 ng L, 240 ng L and 39ng L for enalapril.

Fish are ingesting cholesterol and high blood pressure drugs. Makes one wonder if their cholesterol levels are affected. Maybe just maybe they have lowered cholesterol levels.

“All in all, these quantities are minimal, yet we don’t yet know their effects on the fauna and flora of the St. Lawrence,” Professor Sauvé explains. A cheap method of collecting more data and analyzing them is needed.

When I apply for a fishing license they usually give me a listing of how much fish flesh I can eat. To my understanding this had to do with herbicides and pesticides collecting in the fish meat. Now I wonder if we have to worry about medications when we eat river fish – especially chemotherapy medications. This gives another reason to release fish after catching them.

Yesterday my post concerned testing for inflammation. I have posted an article about belly fat and how it might double death risk. Well now researchers have confirmed that fat cells inside the abdomen are secreting molecules that increase inflammation. It’s the first evidence of a potential link between abdominal fat and systemic inflammation.

For years, scientists have been aware of a relationship between disease risk and excess belly fat. “Apple-shaped” people, who carry fat in the abdomen, have a higher risk of heart disease, diabetes and other problems than “pear-shaped” people, who tend to store fat in the hips and thighs.

Too much abdominal fat is associated with a defect in the body’s response to insulin.

Using liposuction to remove excess belly fat won’t help either. In 2004, investigators found that removing abdominal fat with liposuction did not provide the metabolic benefits normally associated with similar amounts of fat loss brought about by dieting or exercising.

“Despite removing large amounts of subcutaneous fat from beneath the skin — about 20 percent of a person’s total body fat mass — there were no beneficial medical effects,” said Samuel Klein, M.D., the Danforth Professor of Medicine and Nutritional Science and the senior investigator on both studies. “These results demonstrated that decreasing fat mass by surgery, which removes billions of fat cells, does not provide the metabolic benefits seen when fat mass is reduced by lowering calorie intake, which shrinks the size of fat cells and decreases the amount of fat inside the abdomen and other tissues.”

A body stores fat as two basic types: subcutaneous and visceral. Liposuction, as mentioned above, removes fat from beneath the skin or subcutaneous fat. This fat does not secrete molecules that affect inflammation. Visceral fat – fat found close to the intestines and other internal organs – was found likely to secrete molecules that contribute to increases in systemic inflammation and insulin resistance.

The researchers sampled blood from the portal vein in obese patients undergoing gastric bypass surgery and found that visceral fat in the abdomen was secreting high levels of an important inflammatory molecule called interleukin-6 (IL-6) into portal vein blood.

Increased IL-6 levels in the portal vein correlated with concentrations of an inflammatory substance called C-reactive protein (CRP) in the body. High CRP levels are related to inflammation, and chronic inflammation is associated with insulin resistance, hypertension, type 2 diabetes and atherosclerosis, among other things.

A simple test could show if you might have future heart problems. The C-Reactive protein (CRP) has been shown to be a marker of inflammation in the body particularly for inflammation due to atherosclerosis of hardening of the arteries.

Atherosclerosis is a systemic disorder and involves the injury of our arteries’ glistening and responsive lining tissue called the endothelium. This lining allows the underlying muscle layer to expand and contract in order to regulate and fulfill the expanding or decreasing needs of the tissues supplied by the blood vessels. Atherosclerosis can stiffen and distort this layer causing it to behave differently.

Atherosclerosis begins with whitish streaks being deposited in the arteries. Depending on diet and physical activity, overtime these streaks may become plaque deposits which can block blood flow through the artery.

As the plaques accumulate, part of the unstable outer surface may break off and cause a blood clot blocking flow to heart muscle and causing a heart attack.

Inflammation is a key component in the atherosclerotic process. The body produces C-reactive protein during the general process of inflammation. When atherosclerosis damages arteries around the heart, they become inflamed, which triggers CRP production, so increased levels of CRP may indicate that a patient is at risk for heart attack.

This has become particularly important since a surprising number of heart attack victims do not have high cholesterol or other risk factors of heart disease – seemingly healthy people have heart attacks.

The American Heart Association has recommended using the CRP level to determine a patient’s risk of heart disease. This simple, inexpensive blood test (high sensitivity C-reactive protein or hs-CRP test) takes the traditional cardiac check-up a step further, pinpointing those people who are at a much higher risk than others for heart disease.

From hs-CRP results, doctors gain crucial insight into inflammation of the blood vessels around the heart.

Results:

• Less than 1.0 mg/L = Low Risk for cardiovascular disease (CVD)
• 1.0-2.9 mg/L = Intermediate Risk for CVD
• Greater than 3.0 mg/L High Risk for CVD

The hs-CRP test may help you avoid a heart attack when you think you don’t fall in the high risk category.

This post blows my mind. Now gastric bypass surgery is being been done on our children! But with the rise of childhood obesity, I guess it was only a matter of time that this would be considered. Wow! Our society has to wake up and stop the madness.

Researchers say type 2 diabetes has traditionally been considered an adult disease. But with the rise of childhood obesity, the rate of type 2 diabetes among children has increased more than tenfold in the last two decades, from 3% to nearly half of all new pediatric diabetes cases.

A small new study shows Roux-en-Y gastric bypass weight loss surgery halted the use of medications for type 2 diabetes in 10 out of 11 obese adolescents treated with the procedure. And the surgery reduced their risk factors for heart disease.

Previous studies have shown that weight loss surgery can prompt the remission of type 2 diabetes in adults, but this is the first study to show that the treatment may have the same effect in adolescents.

In the study, researchers examined the effects of the gastric bypass surgery on 11 extremely obese adolescents with type 2 diabetes and numerous heart disease risk factors.

A year after the weight loss surgery, researchers found evidence of remission of type 2 diabetes in all but one of the patients.

Specifically, the average BMI (body mass index, a measure of obesity) was reduced by 34% and fasting blood glucose and insulin concentrations decreased by 41% and 81%, respectively. Improvements in blood pressure and cholesterol levels, two major risk factors for heart disease, were also observed.

Research has found that people are now drinking almost 50 additional calories of sweetened beverages daily compared to two decades ago, for an average of about 300 calories per day coming from such drinks. At this rate it doesn’t take long before more pounds are packed on.

So, even if you have the exact same diet as you did 20 years ago and your activity level hasn’t changed, those seemingly harmless 50 extra daily calories could cause you to gain five pounds every year.

Super sizing is one contributor to this increase. One 12-ounce can of soda has about 10 teaspoons of sugar. However, today the old can of coke looks small, but the 20-ounce bottle looks normal.

And another problem is sugar-sweetened beverages which include soda, sport drinks, fruit drinks, punches, low-calorie drinks, sweetened tea and other sweetened drinks can be found anywhere.

Drinking something that tastes good and gives you an energy boost is hard to put down. But the fact that those drinks can contribute to you becoming overweight, obese, type 2 diabetes and heart disease. Soda pop has been shown to remove calcium from bones as well as weaken stomach acid making proper digestion difficult.

Say you are drinking 300 calories a day in sweetened beverages (which is quite easy) – if you stopped you could lose 2.5 pounds a month.

A handwriting expert from Wiltshire, England asked 61 heart patients from Pool Hospital in Swindon to provide handwriting samples for her, then compared these to samples provided by people without any cardiovascular disease.

“I’ve found one particular movement in the writing, although I actually believe there’s far more than just the one link, and my research is going to be continuing, looking to see if I can find those other links as well,” said Christina Strang (the Graphologist).

She asked each person to write down 100 words about a holiday or something, but she only analyzed the last 30 words because this is when they are relaxed and write naturally.

Strang discovered that handwriting samples from heart patients contained twice as many “resting dots,” produced when the pen pauses on a piece of paper for mere milliseconds, as the samples from healthy people.

“These resting dots can be because the heart misses a beat or a sudden pain,” Strang hypothesized.

Strang also hopes to see whether the same signs can also be used to detect the early stages of other chronic conditions, such as diabetes and arthritis.

It’s amazing how many different ways people are using as tools to help identify heart disease. Is this possible?