Foods that fight high cholesterol

It's easy to eat your way to an alarmingly high cholesterol level. The reverse is true too — changing what you eat can lower your cholesterol and improve the character of fats circulating through your blood vessels. Fresh fruits and vegetables, whole grains, and "good fats" are all part of a heart-healthy diet. But some foods are particularly good at helping bring down cholesterol. How? Some cholesterol-lowering foods deliver a good dose of soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Others provide polyunsaturated fats, which directly lower LDL. And those with plant sterols and stanols keep the body from absorbing cholesterol. Here are 5 of those foods: Oats. An easy way to start lowering cholesterol is to choose oatmeal or an oat-based cereal like Cheerios for breakfast. Just make sure you are eating the unsweetened Cheerios and not the sugar coated ones. Oatmeal gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.  Beans. Beans are especially rich in soluble fiber. They also take time for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy, pinto and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are an inexpensive and versatile food.  Nuts. A host of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways. An ounce of walnuts before a meal can tame your appetite and help you lose weight over the course of a few months, even if you make no other changes. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from granola bars to orange juice and chocolate. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.  Fatty fish. Eating fish two or three times a week can lower LDL by replacing meat, which has LDL-boosting saturated fats, and they boost your levels of heart protective omega-3 fats. Plus the omega-3s from fish raise the beneficial HDL cholesterol too. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.  But stay away from… As you consider eating more of the foods that can help dial down cholesterol, keep in mind that avoiding certain foods can also improve your results. To keep cholesterol levels and heart risk where you want them to be, limit intake of: Added sugars. Added sugars raise your blood sugar levels, which in turn raise the levels of triglycerides in your blood. Sugar also raises insulin which raises LDL cholesterol. High sugar levels and high insulin levels promote inflammation and oxidative stress, which are known to promote heart risk. Trans fats. Trans fats are a byproduct of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. Trans fats boost LDL as much as saturated fats do. They also lower protective HDL, rev up inflammation, and increase the tendency for blood clots to form inside blood vessels. Although trans fats were once ubiquitous in prepared foods, many companies now use trans-fat-free alternatives. Some restaurants and fast-food chains have yet to make the switch. Read labels and avoid foods that list  hydrogenated or partially hydrogenated oils in ingredients lists.

High HDL Cholesterol Levels Associated With Reduced Alzheimer’s Risk

High levels of high-density lipoprotein (HDL), also known as “good” cholesterol, appear to be associated with a reduced risk for Alzheimer’s disease in older adults.

”Dyslipidemia [high total cholesterol and triglycerides] and late-onset Alzheimer’s disease are highly frequent in western societies,” the authors write as background information in the article. “More than 50 percent of the U.S. adult population has high cholesterol. About 1 percent of people age 65 to 69 years develop Alzheimer’s disease, and the prevalence increases to more than 60 percent for people older than 95 years.”

Christiane Reitz and colleagues studied 1,130 older adults to examine the association of blood lipid (fat) levels with Alzheimer’s disease. The study included a random sampling of Medicare recipients 65 or older residing in northern Manhattan, with no history of dementia or cognitive impairment. The researchers defined higher levels of HDL cholesterol as 55 milligrams per deciliter or more.

To determine this association, data were collected from medical, neurological and neuropsychological evaluations. Additionally, the authors assigned a diagnosis of “probable” Alzheimer’s disease when onset of dementia could not be explained by any other disorder. A diagnosis of “possible” Alzheimer’s disease was made when the most likely cause of dementia was Alzheimer’s disease but there were other disorders that could contribute to the dementia, such as stroke or Parkinson disease.

During the course of follow-up, there were 101 new cases of Alzheimer’s disease, of which 89 were probable and 12 were possible. The mean (average) age of individuals at the onset of probable and possible Alzheimer’s disease was 83 years, and compared with people who were not diagnosed with incident Alzheimer’s disease, those who did develop dementia were more often Hispanic and had a higher prevalence of diabetes at the start of the study. Higher plasma levels of HDL cholesterol were associated with a decreased risk of both probable and possible Alzheimer’s disease, even after adjusting for vascular risk factors and lipid-lowering treatments. Although higher plasma total cholesterol, non-HDL cholesterol and LDL cholesterol levels also were associated with decreased risks of probable and possible Alzheimer’s disease, these associations became non-significant after adjusting for vascular risk factors and lipid-lowering treatments.

“In this study, higher levels of HDL cholesterol were associated with a decreased risk of both probable and possible Alzheimer’s disease,” the authors conclude. “An important consideration in the interpretation of the results is that it was conducted in an urban multiethnic elderly community with a high prevalence of risk factors for mortality and dementia. Thus, our results may not be generalizeable to cohorts with younger individuals or to cohorts with participants with a lower morbidity [disease] burden.”

Arch Neurol. 2010;67(12):1491-1497. doi:10.1001/archneurol.2010.297.

Omega-3 promotes weight loss.

 This study investigated whether supplementation with omega-3 alone, then consumed together with a very low calorie diet (VLED), facilitated weight loss, improvements in blood lipids and positive changes to inflammatory mediators. For 4 weeks of prior supplementation, one group consumed 6 × 1 g capsules per day monounsaturated oil (placebo), the other group consumed 6 × 1 g capsules per day of fish oil each comprising 70 mg EPA and 270 mg DHA, while consuming their usual diet. Each group continued with their supplements for another 4 weeks while both groups followed a VLED regimen. At 4 weeks levels of EPA and DHA doubled in the fish oil group, with no significant changes to anthropometric measurements for either group. At 8 weeks a significant reduction in weight and BMI with a greater percentage decrease for females was seen in the fish oil group compared to placebo.

Note that the dose of 2040mg combined EPA/DHA is not achievable through diet. You'll need a high quality supplement.

Munro IA, Garg ML. Prior supplementation with long chain omega-3 polyunsaturated fatty acids promotes weight loss in obese adults: a double-blinded randomised controlled trial. Food Funct. 2013 Apr 25;4(4):650-8.

Benefits of Grass Fed Beef.

There are many reasons to choose grass fed beef over grain fed cattle. Open pasture cattle farms are better for the environment. Methods of raising and slaughtering grass fed cattle are usually much more humane.  Unlike their feed lot counterparts, grass fed cows are typically not given harmful antibiotics and hormones.

Grain fed cattle raised at feedlots are also much more likely to consume chicken manure, garbage and other waste products in addition to the grain. Grass fed beef not only has more nutrients than grain fed beef, but is less likely to have been exposed to unhealthy microbes, drugs and contaminants.

Here are a few benefits of grass fed beef:

Source of healthy Omega 3s
 Grass fed beef is not only much leaner than the grain fed variety, it contains twice as many omega 3 fatty acids. These "healthy fats" are essential to human nutrition and are even beneficial to cardiovascular health.

Lower Cholesterol
 Grass fed beef has lower levels of cholesterol than grain fed beef. High cholesterol has damaging effects on the cardiovascular system and can increase the risk of heart disease and heart attack.

Antioxidants 
The amount of vitamin A, vitamin E and other antioxidants in grass fed beef dwarfs that in grain fed beef. These antioxidants play a critical role in fighting free radical cell damage and protecting the body from cancer and age-related sickness and disease.

Conjugated Linoleic Acid
 Grass fed beef has twice as many conjugated linoleic acid isomers (CLAs), another healthy fat, as regular beef. CLAs have anti-cancer properties and are believed to lower the risk of developing diabetes. Higher intake of CLA is linked to weight loss.

E. Coli
 According to researchers at Cornell University, cows fed a diet of grain have about 300 times more E. coli bacteria in their stomachs than those fed a grass diet. E. coli obtained from grass fed beef also has a greater tolerance to human acidic defenses and is much more likely to make a person sick.

Antibiotic Resistance
 Grain fed cattle, especially those crammed into tiny feedlots, are extremely prone to sickness and disease. For this reason, they are often fed copious amounts of antibiotics to keep them alive and to stimulate their growth. Eating the beef of these cattle can lead to antibiotic resistance in humans. Grass fed cattle are far less likely to get sick or to be given any antibiotics at all.

Taking statins? Also take Coenzyme Q10 and Vitamin D

An experimental study involving statin-treated mice found that coenzyme Q10 could reverse atorvastatin-related mitochondrial dysfunction. atorvastatin-treated mice developed muscular mitochondrial dysfunction due to ubiquinone deficiency and a decrease in exercise endurance. The findings of this study in mice suggest that coenzyme Q10 supplementation may benefit those taking statin drugs by reversing some of the adverse effects induced by these medications. But coenzyme Q10 is not the only supplement that may be beneficial for those taking statins to control cholesterol. Vitamin D in a separate study was found to reverse the muscle pain and weakness associated with statin use, even when patients continued taking the statins.

Coenzyme Q10 reverses mitochondrial dysfunction in atorvastatin-treated mice and increases exercise endurance," Muraki A, Miyashita K, et al, J Appl Physiol, 2012

Ahmed W, Khan N, Glueck CJ, Pandey S, Wang P, Goldenberg N, et al. Low serum 25(OH) vitamin D levels (<32 ng/mL) are associated with reversible myositis-myalgia in statin-treated patients. Transl Res 2009;153:11-16

Red Wine and Dark Chocolate. Guilt Free Pleasures That Romance the Heart

Resveratrol which lowers blood sugar and relaxes arteries is found in red wine and also dark chocolate, making them ideal for heart holidays like Valentine's Day and year round consumption for heart health.

Red wine, and Green Tea provide catechins, which lower LDL and total cholesterol and relax blood vessels for blood pressure control. To say nothing of boosting mood!

Dark chocolate, (70 percent or higher cocoa content) is a treat you do not have to feel guilty about. When was the last time you were really excited about eating healthy? “Truffles, soufflés and even hot chocolate can be a great source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of cocoa is used.”

Other heart healthy choices?

Salmon/tuna - “Especially white, or albacore, tuna and salmon are excellent sources of omega-3 fatty acids, and canned salmon contains soft bones that give an added boost of calcium intake.”

Oatmeal - “Cooked for a breakfast porridge or used in breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate and potassium.”

Black or kidney beans – These foods provide niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.

Walnuts and almonds - “Both walnuts and almonds contain omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and polyunsaturated fats.”

Blueberries/cranberries/raspberries/strawberries - “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.” Yes! You can dip them in dark chocolate!

Green Tea Catechins Reduce Cholesterol levels

A review and meta-analysis of randomized controlled trials looked at the relationship between compounds called catechins in green tea and serum lipid levels. Twenty trials were assessed and the results showed that Green Tea Catechins in doses ranging from 145 to 3000 mg taken daily for 3 to 24 weeks reduced total and LDL cholesterol levels. HDL and Triglyceride levels were not affected.


Note that the average cup of green tea contains 100 mg. of catechins. So to get to 3000 mg you'll be drinking a lot of tea! Supplements are available.


Also the way you handle, brew and store your green tea at home can also make a difference in the catechin content. These tips come from a definitive guide to all things green tea:

• Use flow-through tea bags instead of flat tea bags, so the water can easily circulate through the leaves and the catechins can be released efficiently.
• Use purified water, as the chlorine in tap water degrades the catechins and destroys the subtle flavor of green tea.
• Avoid tea kettles made of metal alloys containing iron since iron lowers the antioxidant of activity of catechins.¹ Kettles made of high-grade stainless steel, nickel-plated metal alloys, copper, polypropylene plastic, lead-free porcelain or glass are best.
• Bring the water to a full boil and add the tea immediately. Steeping tea leaves at 212° F for five minutes releases approximately 80 percent of the catechins. In contrast, the catechin release is over one-third less when tea is steeped at 176° F.²
• Don’t put the tea leaves in water and then microwave them. This will “overcook” them and destroy some of the catechins.
• Keep your tea in an airtight container, even if it comes in pre-packaged bags. This will keep the tea leaves fresher and help preserve the catechins.

Celebrate the Glorious Pumpkin!

Pumpkins. They make delicious pies. This time of year we love to use them to decorate porches and as spooky lanterns for Halloween they can't be beat!

But remember their starring role is in the kitchen. A rich array of nutrients, in the pumpkins'  pulp and seeds, deliver a number of health benefits, including protection against colds and flu.

The bright orange color is proof that pumpkins are loaded with beta carotene, an antioxidant that protects against some cancers, heart disease, premature aging, and infections. Pumpkins also serve up vitamins E and C. Together with the beta carotene, these nutrients also help to keep our skin and eyes in good shape.

We all should try eating more orange-colored foods — such as pumpkins and sweet potatoes — during winter months to power up our immune systems and beat the odds against colds, flu and pneumonia. 

Pumpkins like most other vegetables are full of potassium (which helps to keep blood pressure in check), other minerals, and fiber. Pumpkin seeds contain an oil that may be beneficial for the prostate, plus cholesterol-lowering phytosterols.

The seeds, which make a healthy snack or add crunchiness to salads, soups and other dishes, also have anti-inflammatory properties. 

UCSF: Paleo Diet Brought Dramatic Health Benefits!

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Researchers from UCSF say that their research has shown people on a diet of high protein and plenty of vegetables show dramatic health improvements, including weight loss without exercising profusely and lower blood pressure. In short it's the diet of our caveman ancestors thousands of years ago who were what is termed "Hunter Gathers".

Contrast to our diet today?

We eat whatever and whenever we want, and generally speaking the food is heavily processed and high in sugar and salt.

The team selected people who were unhealthy in one way or another. They were given a specific diet of lean meat, fish, fresh fruits and vegetables. The diet includes only healthy fats, such as those in the fish and in nuts and seeds.

What happened? Everyone's blood pressure went down. In two weeks the entire group’s cholesterol and triglycerides got better.  The average drop was 30 points ... That's the kind of cholesterol result you get by taking Statins for six months.

People on the diet have experienced a regression of their diabetes as a result, to the point they are effectively cured.

Rupert Shepherd B.Sc. "Eat Like A Caveman To Lose Weight." Medical News Today. MediLexicon, Intl., 13 Nov. 2011