Lower Your Cholesterol Naturally

A study performed by researchers in Edinburgh Scotland suggests that as little as three minutes of high-intensity exercise every other day may help sedentary people ward off diabetes. The first thought that comes to my mind is check with your doctor first before doing intensive exercises.

The results of a small clinical study suggested that a supervised exercise regimen of very brief, high-intensity workouts improved a variety of laboratory measures related to diabetes (Note that the study involved a small number of healthy young men). Two weeks of brief episodes of high-intensity training led to significant improvement in multiple parameters of blood glucose and insulin action in healthy volunteers. The six training sessions lasted a total of 15 minutes. Each session consisted of four to six 30-second sprints on a stationary bicycle.

The risk of cardiovascular disease and type 2 diabetes can be reduced by regular physical activity. However, no consensus exists as to the optimal amount or intensity of activity required to improve the risk profile, the authors noted.

In the past recommendations for improved glycemic control typically emphasized several hours of moderate or vigorous exercise each week, a goal ignored by the general population because of lack of time and motivation. Recently, low-volume, high-intensity interval training has been suggested as a time-efficient exercise protocol to improve aerobic fitness.

The authors concluded, “Our findings warrant further studies investigating the effectiveness of high-intensity interval training in improving glycemic control in healthy middle-aged individuals at risk of developing type 2 diabetes and in patients with type 2 diabetes”.

Well, it’s a first step and a novel one at that. I do hope that a much wider study can be done, one with subjects having diabetes so that the results would have more credibility.

I always emphasize the eating of natural foods over manufactured whether it is fast food or food bought prepared. And as early as 1951, Dr. Royal Lee gave a speech which contained this quote:  “One of the biggest tragedies of human civilization is the precedent of chemical therapy over nutrition.   It’s a substitution of artificial therapy over natural; of poisons over food, in which we are feeding people poison in trying to correct the reactions of starvation.”

Medications are those chemicals he speaks of so called artificial therapy. Today we are facing an obesity epidemic and also a diabetes one which has the capacity to bring our health system to its knees. Can we afford more obesity and heart related illnesses? I think not.

Natural foods are what our ancestors ate along with daily exercise. Today our children are developing diabetes and many are obese. That is because many sit at home and play video games and snack on manufactured foods. Foods that are designed to taste and look good, but guess what – they are toxic to their hearts and their bodies in general. They are not physically active and in some areas of the country children have been placed on medications (Statins and Children) for heart disease.

Starting an eight-year old child on heart medication (Cholesterol Drugs Urged for Children) is really a bit too much – isn’t it? How about throwing away the video games, fast food, eating your vegetables, and riding your bike like the older generations did?

The new president wants to give universal health care of some kind. Do you really think we all can afford it with our children starting on medications?

In the United States, nearly 13 percent of adults age 20 and older have diabetes, but 40 percent of them have not been diagnosed, according to epidemiologists from the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC), whose study includes newly available data from an Oral Glucose Tolerance Test (OGTT).

An additional 30 percent of adults have pre-diabetes, a condition marked by elevated blood sugar that is not yet in the diabetic range. Researchers report these findings in the February 2009 issue of Diabetes Care.

The study compared the results of two national surveys that included a fasting blood glucose (FBG) test and 2-hour glucose reading from an OGTT. The OGTT gives more information about blood glucose abnormalities than the FBG test, which measures blood glucose after an overnight fast. The FBG test is easier and less costly than the OGTT, but the 2-hour test is more sensitive in identifying diabetes and pre-diabetes, especially in older people. Two-hour glucose readings that are high but not yet diabetic indicate a greater risk of cardiovascular disease and of developing diabetes than a high, but not yet diabetic, fasting glucose level.

“We’re facing a diabetes epidemic that shows no signs of abating, judging from the number of individuals with pre-diabetes,” said lead author Catherine Cowie, Ph.D., of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a part of the NIH. “For years, diabetes prevalence estimates have been based mainly on data that included a fasting glucose test but not an OGTT.

Diabetes is rising as a serious health problem in United States and much of the developed world. Obesity, heart disease, and diabetes are all interrelated. In its final stages diabetes can cause a person to become blind and loose leg(s).

Diabetes can be prevented by exercising, watching what you eat, and eating less (portion control). Fatty, sugary foods should be avoided or at least eaten less. Today even children are developing this disease. Unfortunately, obese children are seen more and more. And with the popularity of fast food and video games, they have the perfect opportunity to increase their girth and not get the exercise that the children before them did.

Recent headlines about cinnamon are the result of an accidental finding in a Maryland USDA research center. Incredibly, the catalyst was as American as good old apple pie, flavored with — what else — cinnamon. Scientists were testing the effects of various foods on blood sugar (glucose) levels. They expected the classic pie to have an adverse effect, but instead they found it actually helped lower blood glucose levels!

Next came a study in Pakistan made up of 60 people with Type 2 diabetes who were divided into 6 groups of 10. Three groups received cinnamon in the form of capsules totaling 1, 3 or 6 grams of cinnamon a day. The other three groups received placebo capsules. The capsules were taken three times a day, after meals. All three levels of cinnamon showed results, leading researchers to believe that as little as 1 gram a day of cinnamon may benefit people who have Type 2.

The fact that studies so far have involved a small amount of people and have not yet explored the long term benefits of cinnamon, would lead to the conclusion that there may not be enough evidence gathered yet, to support cinnamon as a major player against Type 2. But adding more cinnamon to already healthy lifestyle changes probably wouldn’t hurt either.

Cinnamon…

* can have favorable effects on brain function and memory

* soothes the stomach, and may help prevent ulcers

* reduces cholesterol levels – in particular, lowering bad cholesterol while leaving

good cholesterol the same

Of particular interest is cinnamon’s ability to reduce blood sugar, and increase insulin levels, results which were documented in a respected diabetes journal.

It is cinnamon’s effect on blood sugar that makes it a potential help in the war against obesity, insulin resistance, sometimes known as “prediabetes,” and the “Metabolic Syndrome.”

In addition to ground cinnamon consumed directly, one can also make a cinnamon tea and let the solids settle to the bottom or use cinnamon sticks, which make for a nice clear tea. Cinnamon can also be added to orange juice, oatmeal, coffee before brewing, salads, meats etc. It is interesting to note that the active components are not destroyed by heat.

Researchers at Northwestern University have developed a synthetic form of high-density lipoprotein (HDL), or the “good” cholesterol, which they hope will lead to a clinically useful treatment for the prevention of heart attacks and strokes.

They used nanotechnology to manipulate matter at the molecular level. The synthetic HDL is composed of a tiny core of gold surrounded by fat molecules with an outer layer of the HDL protein ApoA-1.

The resultant HDL particles are similar in size and structure to naturally occurring HDL. The synthesized compound was designed to help prevent the buildup of plaque in the arteries.

The researchers report that studies show that the man-made nanoparticles bind to cholesterol. This suggests that they will act as a sponge in the body to soak up the bad cholesterol (LDL particles) that causes the formation of artery-clogging plaque.

This research effort is nothing but impressive. Instead of using pharmaceuticals to control blood cholesterol levels, a heart doctor would have a more direct, less harmful, and probably more heart friendly approach to deal with high cholesterol.

A recently released book ‘French Women Don’t Get Fat: The Secret of Eating for Pleasure’ encourages readers to enjoy food and drink to the fullest while keeping portions in check. Foods made with fresh, wholesome, and seasonal ingredients are highly recommended.

The basic premise of French Women Don’t Get Fat is that you should eat only good food of very high quality, eat it in small portions, and savor every bite. From chocolate to champagne, eat slowly, with all your senses, and make every dining experience pleasurable so you will be satisfied with smaller portions of delicious food. No food is off limits, only large portions. No counting calories, no skipping meals — just control what you eat.

The author goes on to point out that this is not a quick fix or fad diet, French Women Don’t Get Fat is a three-month plan meant to reset your “body’s dials” for a lifetime of healthy weight through slow, gradual weight loss.

The author also recommends eating a wide variety of healthy foods to be more satisfied without feeling deprived. “Eating the same foods is a bad habit,” the author maintains, and she suggests trying new recipes, flavors, and herbs. There are no forbidden foods in the French Women Don’t Get Fat plan, as long as the portions are kept in check.

I don’t know about you but it seems that control is the keyword here. Logically it makes a lot of sense, but we humans are not necessarily logical.

Another good point is portion control is a good thing until you eat out. The restaurants I frequent serve large portions. I have friends that have no difficulty leaving food on their plates at restaurants. I do have a problem here: I either finish it or I take it home. I probably should do more of the latter.

If one could adhere to a diet plan like the author suggests it just could prove to be a desirable, lifetime diet plan

In your supermarket’s produce isle you will find all the healthy natural (super) foods that will not only keep your heart healthy, but will also build up your immune system. With a strong immune system you will be a good shape to ward off colds and the flu.

These fresh fruits and vegetables contain immune-boosting antioxidants which are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals.

Free radicals are charged molecules that are the results of body processes. They roam in the bloodstream looking for cholesterol particles to oxidize with. When this happens the cholesterol becomes much more capable of penetrating the artery-cell wall and accumulating there accelerating the process of hardening of the arteries or atherosclerosis. Free radicals can cause many other problems also. Hence, the neutralizing of them with antioxidants helps prevent further complications.

The three major antioxidant vitamins are beta-carotene (a form of vitamin A), vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.

Produce high in beta-carotene: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Produce high in vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

Produce high in vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Sodium and potassium, may work together to affect blood pressure and heart disease risk, according to a new analysis from the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.

The latest findings suggest that a high sodium/potassium ratio is a stronger indicator of increased risk of cardiovascular disease than high levels of sodium or potassium alone.

In a long-term observational study of the effect of lifestyle changes on blood pressure, there was a 24 percent increase in the risk of cardiovascular disease per unit of increase in the ratio of sodium to potassium.

This finding suggests that lowering sodium intake while increasing potassium consumption may reduce cardiovascular disease, according to the researchers.

They made no mention of what a high ratio of these two nutrients might be. It is interesting to note that levels of sodium or levels of potassium by themselves are not as important as the ratio of the two in regards to heart disease.

I have not made it a habit of bad mouthing medications, but sometimes it gets to be too much. On the Orlando Sentinel blog I found an article: ‘Low Cholesterol Linked to Cancer Risk’ http://blogs.orlandosentinel.com/features_healthblog/2007/07/low-cholesetrol.html .

The reporter quotes lines from Reuters: ‘ Lowering cholesterol as much as possible may reduce the risk of heart disease, but with a price: taking it too low could raise the risk of cancer, U.S. researchers reported on Tuesday.

Patients who took statin drugs to lower their cholesterol had a slightly higher risk of cancer, although the study did not show that the statin drugs themselves caused the cancer.’

Statin drugs are used by many to lower their blood cholesterol levels. And I’m sure that is all beneficial to them, but what peeves me is that doctors are treating the symptoms and not curing the disease.

Is it possible that taking statins could cause cancer? We still don’t know. But one thing I can state for sure is that eating natural foods will not cause cancer.

On this blog I try to show how eating natural foods can lower your cholesterol. Admittedly, this approach may have limited effectiveness on people who have abused their cardiovascular system to a point where their cholesterol levels are astronomical. At that point their only option might be a physician and prescribed medication(s). But after surviving that many can get ‘heart healthy’ by following a natural foods diet and exercising. For example: many ex heart attack patients have run marathons.

For most of us eating natural foods will prevent our arteries from accumulating plaque and promote a healthy metabolism. Couple this with regular exercise and you have a healthy prescription for your heart and you can forget about taking a prescribed medication that might cause cancer.

It is interesting to note that our notions of ‘bad cholesterol’ and ‘good cholesterol’ are being challenged. A post on the BioJobBlog http://www.biojobblog.com/2008/01/articles/ideas-and-indulgences/unraveling-the-cholesterol-conundrum/ outlines this controversy.

It all started in January 2008 when Merck/Schering-Plough Pharmaceuticals released results from the ENHANCE trial, which found that the ezetimibe/simvastatin (Zetia/Zocor) combination drug known as Vytorin was no more effective in reducing artery plaque build-up than simvastatin (Zocor) alone.  There were no statistically significant differences in the safety of the drugs, which are used to lower cholesterol.  The combination drug did lower low-density lipoprotein (LDL – “bad” cholesterol) significantly more than the single agent, but it did not reduce the amount of arterial plaque build-up in the carotid (neck) arteries.  However, the LDL levels in both groups remained well above target level.

These results have caused some scientists to question whether LDL cholesterol (termed the bad cholesterol ) is really the culprit that we have made it to be.

LDL stands for low-density lipoprotein and is made in the liver. Cholesterol is a waxy-fatty substance which cannot be transported in the blood stream in its natural state. So the liver wraps it in a protein sheath for easy transport in the bloodstream and off it goes to cells that might need it.

Scientists are questioning whether cholesterol is as harmful a substance as it has been touted to be for so many years. Perhaps there is some other fatty substance wrapped in with each LDL particle that plays a larger role in developing plaques and consequent heart attacks.

The jury is still out on these notions of good and bad cholesterol. May be after further research and study we will arrive at a better understanding of LDL cholesterol and its part in heart disease.