Foods That Lower Cholesterol

Natural Alternatives To Statins

Having a healthy heart and good cholesterol levels matters – but are statin drugs worth their side effects? This article will discuss natural alternatives to statins.

What are natural alternatives to statins? Apart from a good diet and moderate to high intensity exercise, nature offers potent, heart-healthy substances that may be safer and more effective.

Remember, cholesterol is a vitally important substance to the body. Our goal is not to eliminate cholesterol entirely, but rather, to bring it to the right levels and to improve cardiovascular health. Good, healthy levels of cholesterol are required to produce vitamin D and hormones, as well as bile, which helps to digest food and break down fat from our diet. Statin drugs, when they reached the market, were purported to decrease the body’s production of cholesterol, and increase the liver’s capacity to remove so-called “bad” cholesterol. Unfortunately, statins have been proven to be quite ineffective, and they carry a slew of side effects, including permanent muscle weakness – a big problem, when one considers that the heart itself is a muscle. Ironic, isn’t it? Statins can also cause sore muscles, skin rashes, liver damage and digestive problems.

So, is it worth seeking out natural alternatives to statins? Yes.  Let’s discuss them.

Red yeast rice extract. This is a byproduct of cooked and fermented rice. It contains s monacolin K. This compound helps to prevent cholesterol from being synthesized in the body. While studies show it to be effective, there is some controversy – a study from 2001, conducted at the University of California, concluded that the quantity of active ingredients found in red yeast rice extracts can vary. In addition, some brands contained trace levels of the toxin citrinin. This is not to say that the product should be avoided; merely that reputable manufacturers and retailers should be chosen. Red yeast rice extract is taken in 1800 mg doses, divided thrice daily – 600 mg, three times every day. Those who have problems with their kidneys or their liver should talk to their qualified healthcare provider before using this product.

Niacin. Niacin belongs to the vitamin B family. It has the ability to “collect” LDL cholesterol and transported to the liver to be excreted. Some studies have found numerically significant reductions in total cholesterol levels in those using supplemental niacin.

Soy protein isolate. Some studies have shown that increasing the intake of soy products can decrease levels of bad cholesterol by as much as 12%, and total triglycerides by as much as 10%. (Please note, we consider these findings – or at least the suggestion to use soy on a regular basis – controversial. Consumption of soy has been linked to a number of problematic events that can affect the thyroid and hormone balance. To get the most out of soy, and to potentially avoid these downfalls, always choose soy which is certified organic and fermented – such as miso, tempeh and natto.)

Psyllium. Psyllium is rich in soluble fiber; it is typically used to treat constipation – however, psyllium is also able to reduce how much cholesterol the  intestines absorb. Between 5 to 10 g of psyllium fiber every day can reduce levels of LDL cholesterol by as much as 5%. Psyllium is taken by mixing approximately 1 teaspoon in a glass of water twice a day. Since fiber supplements can affect how other medications are absorbed, it is best to take psyllium at least two hours apart from any other medication.

Artichoke extract. Artichoke several long-standing history as a digestive remedy. The extract  simply takes their innate ability to increase bile production to another level, due to increasing the potency of the active compounds. When bile production in the liver is increased, more cholesterol is excreted – rather than being absorbed by the body.

Essential fatty acids. The intake of Omega-3 essential fatty acids has been shown to regulates cholesterol. Using fish oils can decrease total triglycerides, increase HDL – the so-called “good” cholesterol – and decrease levels of LDL cholesterol, partly by inhibiting the liver’s production and the release of very low density lipoprotein, which is one of the three primary types of lipoproteins.

Before beginning a new regime containing natural products, or new medications, speak with your healthcare provider. Supplements such as the ones mentioned in this article have an excellent safety record, and the promise of a healthy heart, without the risk of prescription drugs. Consider using these natural alternatives to statins.

Foods That Lower Cholesterol

Exercise and Cholsterol

How are exercise and cholesterol related?

Exercise and cholesterol are able to strongly influence one another – especially in the case where the former has a strong impact on the manifestation of the latter.  ”Move it or lose it.” “No pain, no gain.”  We’ve all heard expressions like these.  Their message is simple: Exercise.  The way that the human body is built clearly reflects the fact that we need to move.  Obesity, high levels of bad cholesterol, heart disease and high blood pressure are rampant in America, Canada and other Westernized countries.

While choosing a diet for lowering cholesterol matters, sometimes, it isn’t sufficient at warding off high LDL levels, expanding waistlines and the other symptomatic manifestations of metabolic syndrome.  This is where exercise comes in.

Exercise has a multitude of benefits which reach – and extend beyond – heart health.  Exercise helps to combat depression – higher levels of depression correlate to higher levels of heart disease.  Exercise triggers the release of endorphins, which are the body’s natural painkillers.  It, over time, can improve resting-heart rate, meaning the heart has to beat fewer times per minute when we’re at rest.  It improves bone density, and can, if done properly, strengthen the joints.  It decreases abdominal fat and other fat deposits, decreasing the risk of heart attacks and diabetes.  It builds muscle mass, improving physical strength, stamina and self confidence.

Exercise and Cholesterol – How, specifically, does working out benefit your heart and cholesterol levels?

2011 studies demonstrate that LDL and HDL cholesterol levels can be lowered with regular exercise, with the LDL levels being lowered more than the HDL levels, in keeping with the theory that HDL cholesterol is favorable to have in our bodies.  The majority of studies which reached this conclusion were focused on aerobic exercise – running, walking, skiing, jogging, swimming, etc. – however, some studies examined “slower” types of exercise, such as Yoga, and found benefits from them, too.  (Yoga, in particular, can aid in the reduction of stress and anxiety, which is beneficial for the heart.)

Today’s health guidelines suggest a minimum of half an hour of moderate exercise every day.  In times past, before offices, the internet, cars and grocery stores, almost all of us were getting far more than that – the number of overweight individuals was, likely, almost nonexistent.  Today, exercise, for many, has to be scheduled in.  Nonetheless, devoting half an hour daily to the pursuit of activity can have a tremendous, positive impact on health.

Exercise should, ideally, include both moderate aerobic and strength training routines.  Focusing only on running may result in too much stress to the cardiovascular system and a lack of muscle tone, causing a “skinny-fat” appearance.  What if you have health problems that preclude you from doing traditional running or weightlifting? Consider isometric exercises; these exercises involve muscle contractions and static resistance to build the muscles, increase cardiovascular output and improve joint strength without the risk of weightlifting.

Exercise and cholesterol: Now that you know how they relate, get out there and get moving!

Foods That Lower Cholesterol

Grapes and Heart Health

We’ve all heard about the health benefits of red wine. Red wine may be beneficial to our health due to the simple fact that it is made from red grapes. Millions of Americans have type II diabetes and heart disease. A number of causative factors are behind these diseases including insulin resistance, abdominal fat, high blood pressure – all signs of metabolic syndrome. Research from the University of Michigan concludes that the consumption of grapes can reduce many of these factors.

The research findings showed that can consuming red grapes lowers blood pressure, improves the function of the heart and reduces other risk factors which can lead to metabolic syndrome – which is a condition affecting approximately 50,000,000 Americans, that often results in type II diabetes – and heart disease. The beneficial affects of grape consumption seem to be due to the abundance of phytochemicals found in the fruit.

This study tested red, black and green grapes on rats which were forced into a genetic predisposition for being overweight. Over the course of three months one group of the rats consumed powdered grapes along with their regular feed, which imitated a typical North American diet. The control group of rats received no grape powder in their food. The caloric content of the control groups food matched that of the group receiving powdered grapes.

The experimental results showed that the rats which were receiving the powdered grapes and better functioning hearts, lower blood and reduced signs of heart inflammation than the rats which did not get any grape powder mixed in with their feed. In addition, the rats which received the grape powder had lower levels of triglycerides, and an improved tolerance to glucose.

Steven Bolling, M.D., heart surgeon at the U-M Cardiovascular Center and head of the U-M Cardioprotection Research Laboratory, said that “The possible reasoning behind the lessening of metabolic syndrome is that the phytochemicals were active in protecting the heart cells from the damaging effects of metabolic syndrome.”

E. Mitchell Seymour, Ph.D.,leadresearcher and manager of the U-M Cardioprotection Research Laboratory stated that “Reducing these risk factors may delay the onset ofdiabetesor heart disease, or lessen the severity of the diseases.”

Remember – though drinking moderate quantities of red wine is enjoyable, similar benefits may be derived simply from eating red graps or drinking grape juice. Try to choose organic grape products whenever possible.

Hawthorn For The Heart

Much of this site’s focus is on foods that lower cholesterol. However, in keeping with the natural theme of this site, let’s discuss a popular herb that can benefit the health of your heart. The herb we’ll be discussing is Hawthorn. Hawthorn belongs to the Rose family of plants. It is an attractive plant that grows as high as nine meters tall, with strongly scented white flowers. The plant has a history of being used as a medicine for over 2000 years, to help reduce the symptoms and signs of mild congestive heart failure.

The medically beneficial compounds are derived from most of the parts of the Hawthorn plant. The flowers, berries and leads are all utilized, because they contain considerable amounts of oligomeric procyanidins and flavonoids. Hawthorn has a reputation as being a powerful, natural tonic for the heart. It is able to improve the ability of the heart to pump, to increase the energy supply to the heart and to dilate blood vessels. In addition, Hawthorn extract can decrease recovery time after a heart attack; it does this by increasing the flow of oxygen to the heart and strengthening the heart muscle. It also blocks enzymes which can cause the heart muscle to become weak.

Hawthorn has the unique ability to improve the circulation of blood, to regulate blood pressure and to reduce levels of cholesterol. It can also help to preserve collagen, which is a part of our bodies connective tissue. This makes it a benefit to those suffering from soft tissue disorders, arthritis or other conditions of the joints. Because it contains antioxidants, it can help to protect against free radical damage – and Hawthorn may benefit those suffering from insomnia due to its mild anxiolytic effects. It may also benefit those suffering from heavy menstruation and kidney stones.

Hawthorn extract is best utilized by taking it for a course of one to two months. Results are not usually seen before that period of time ends. The dose is between 600 mg in 1800 mg two or three times per day, if it is being used as an extract. If the fresh plant is being taken, the dose is between 4 1/2 and 6 g per day. A few precautions apply: pregnant women should not use Hawthorn. Excessive doses may cause fatigue, dizziness, skin rash, hypotension, tremors and cardiac arrhythmias. It is generally a safe herb to use, as long as common sense and normal dosing guidelines are followed.

Consider adding Hawthorn to your natural heart health regime.

FoodsThatLowerCholesterol.org

Pecans, Olive Oil, Leafy Green Vegetables and Heart Health

According to recent research found in The Journal of Nutrition, the heart healthy benefits of pecan nuts are even greater than once believed. Scientists at the Loma Linda University in California identified a number of powerful antioxidants found in pecan nuts which can lower levels of bad cholesterol, benefit the health of the heart and offer protection against inflammation which can cause heart disease.

The team from the Loma Linda University performed an evaluation of 16 women and men, between the ages of 23 and 44 years. The group was divided, and each subgroup was assigned one out of three chosen diets. One group’s diet contained approximately 3 ounces of blended pecan nuts with water; the next group ate a diet contained approximately 3 ounces of whole pecan nuts; the third group ate a control item. Blood samples were taken at varying intervals up to one day after consuming the assigned meals. Researchers found a distinct increase in the ORAC – oxygen radical absorbance capabilities, as well as a reduction in LDL cholesterol (the “bad” form of cholesterol) – in the groups which consumed the diets enriched with pecan nuts.

One researcher noted that “”Our tests show that eating pecans increases the amount of healthy antioxidantsin the body,” She went on to state that “This protective effect is important in helping to prevent development of various diseases such as cancer and heart disease.”

Pecan nuts are rich in the natural form of vitamin E – tocopherols – particularly, they are rich in gamma-tocopherols, which are strongly associated with reducing inflammation. This study found that the blood levels of this type of vitamin E actually doubled a mere eight hours after consuming the pecan nuts. And, only three hours after consuming the pecans, the levels of LDL cholesterol decreased by 33% in the body.

The researcher, Haddad, added that “This study is another piece of evidence that pecans are a healthy food, Previous research has shown that pecans contain antioxidan tfactors. Our study shows these antioxidants are indeed absorbed in the body and provide a protective effect against diseases.”

Now, more news about olive oil, green leafy vegetables and heart-health.

Researchers from Italy found that diets which contain large quantities of olive oil and green leafy vegetables are important to maintaining heart health. A team from the Cancer Research and Prevention Institute in Florence found that women who eat a minimum of one serving of leafy green vegetables every day are almost 50% less likely to develop heart disease than women who consume fewer leafy green vegetables. The same heart healthy benefits are derived by eating at least 3 tablespoons olive oil every day. (This is easier to do than it sounds; olive oil makes a wonderful salad dressing and garnish for many savory foods.)

The head researcher explained that “Probably the mechanisms responsible for the protective effect of plant-origin foods on cardiovascular diseases involve micronutrients such as folate, antioxidant vitamins and potassium, all present in green leafy vegetables.”

This study was published in the American Journal of Clinical Nutrition. It collected data from 30,000 Italian women and tracked the state of their health over an eight year period. Cases of heart disease were correlated to the foods found in their diet which led to the conclusion that green leafy vegetables and olive oil are beneficial to the heart.

In addition to being heart-smart, vegetables and olive oil have been shown to treat and prevent type II diabetes, maintain a healthy body mass and reduce the risk of breast cancer, prostate cancer and other types of mental and physical ailments.

FoodsThatLowerCholesterol.org

Grass Fed Beef Heart Benefits

Can meat actually be good for you?

Meat has gained a bad reputation over the years. In some cases, this poor reputation is justified; much of the meat consumed in North America comes from factory farms, where the animals are raised in vast numbers under unsanitary conditions. However, some meat – the meat which comes from sustainably managed, grass fed operations, can actually have a positive impact on the environment and your health.

Meat, we have been told, is bad for the heart. The reason, we have been told, is that it contains large quantities of saturated fat. But, as you will find on this website, not all fat is bad. In fact, a certain level of saturated fat is essential for heart health. Consuming excess amounts of meat from animals which are raised on factory farms probably does expose the body to high levels of unhealthy saturated fat; the reason is that those animals live in poor conditions, and are fed diets which are not conducive to their digestive system, resulting in meat of inferior quality.

However, the meat from free range, grass fed cows, elk and bison, is different. The animals eat what nature intended: grass. Ruminant animals, such as the ones mentioned above, have stomachs which are designed to digest grass – not grain and corn, which are staples of the feedlot, factory farmed diet

The heart is a muscle. As we all know, getting sufficient protein in the diet is essential to the growth and healthy functioning of our muscles. Grass fed meat is an excellent source of protein, with a near-perfect amino acid profile. It is, for most people, easily digested and is one of the most hypoallergenic foods on earth. In addition, red meat contains high levels of heme iron, an absorbable form of iron that helps to build healthy blood. (Please note: when excessive levels of iron accumulate in the tissues, health problems may result. It is important to get iron from your diet, rather than from supplements. Those wishing to limit the amount of iron they absorb from food can consume dairy with their meat products; doing so can help inhibit the absorbtion of iron.)

So, how does meat help the heart? Grass fed beef, elk or bison, contain less fat then their corn and grain fed counterparts. In addition, the ratio of Omega 3 to Omega 6 essential fatty acids is far more in balance in grass fed meats than it is in grain fed animal products. According to the Mayo Clinic, an excess of Omega 6 fatty acids has been linked to diseases such as cancer and heart disease. Also, grass fed meats contain higher levels of conjugated linoleic acid – this substance is believed to lower the risk of heart disease. Apart from the beneficial ratio of essential fatty acids found in grass fed meats, these meats contain higher overall levels of essential fatty acids – DHA and EPA, which are two of the most widely studied fatty acids, revered for their cardioprotective and neuroprotective qualities.

In addition, grass fed meat may result in cleaner, safer meat, which is much less likely to cause accidental food poisoning. According to the Journal of Dairy Science, levels of E. coli are often higher in cattle which was fed with grain and corn. David Pimentel, Ph. D., who is the professor of ecology and agricultural sciences at Cornell University, says that feeding cows grains creates an unfavorable environment in their gastrointestinal system. Cows have four stomachs, which are designed to digest grass and other grassy plants. When grain is introduced, the cow’s digestive system becomes hospitable to E. coli, which can increase the incidence of tainted meat.

Remember, everyone – not all fat is bad, not all types of cholesterol are bad, and not all meat is bad for you. By incorporating moderate quantities of high quality, grass fed beef, elk or bison into your diet, following sensible dietary principles and exercising, you can go along way toward lowering your levels of bad cholesterol and improving your cardiovascular health.

Eat Your Brocolli!

New research shows that cruciferous vegetables reduce the risk of cardiovascular mortality.

Okay, we know, we know. Broccoli is not everyone’s favorite vegetable. However, scientists have recently discovered that both men and women may reduce their risk of dying as well as the risk of dying from cardiovascular disease by consuming more cruciferous vegetables. They found that consuming cruciferous vegetables may reduce the risk of cardiovascular mortality by as much as 22%.

One thing to take note of, however, is that an increase in fruit and vegetable consumption was not found to decrease the risk of dying from cancer. Although, some studies disputants. In this study, those who ate the highest levels of cruciferous vegetables also showed the greatest reductions in a risk of cardiovascular mortality. Even those in this study who had the lowest intake of cruciferous veggies, such as broccoli, consumed a lot. This is due to the fact that this study took place in Shanghai, which is in China, which has a population that consumes large amounts of cruciferous veggies on a regular basis .

The research team made the suggestion that increasing the intake cruciferous and other vegetables – but particularly those in the cruciferous family – may promote a long life and health of the cardiovascular system study was released on May 18 of 2011. It will be published in a new issue of the American Journal of Clinical Nutrition.

 

Sugar Substitutes

Sugar. It’s sweet, it’s delicious, and most of us eat too much of it. It’s no wonder that sugar substitutes have become so popular.

This article will discuss sugar substitutes; however, nowhere will you find artificial sugar substitutes being promoted. Instead, it will discuss natural, delicious sugar substitutes that are actually good for you – in moderation.

Let’s begin with raw honey. When we say raw, we mean honey that has not been pasteurized. This is the healthiest kind of honey to eat. It is loaded with minerals, vitamins and phytonutrients. It is also full of vitamins B2 and B6 – along with manganese and iron. Is has been used medicinally for thousands of years. Recent research shows that honey, at least in its raw form, has anti-inflammatory qualities. It is also a natural source of hydrogen peroxide, which is why it helps treat infections. Because it contains antioxidants, it can help to limit the damage to tissue of the colon caused by colitis. Honey comes in many different flavors, depending on the area that it was collected from, and the flowers which grow there.

Licorice is a root. It has a very sweet taste; some say that it is up to 40 times sweeter than sugar. The taste however, is distinct. Alternative medicine recognizes licorice as an adaptogen, which means that it can help the body adapts to stressful situations. The biggest precaution for licorice, is that it can temporarily elevated blood pressure. This means that those who already have hypertension should be cautious about using it.

Tiger Nut is a plant tuber. They are found in the Mediterranean region of southern Europe; they also grow in Central and South America, as well as Africa. They are sweet and nutritious. They can aid digestive ailments, and they can soothe an upset stomach if it is bloated.

Brown Rice Malt is made by heating sprouted grains, which activates enzymes in the grains that turn starch into sugar. Because malt is high in maltose, it has a lower glycemic index than sweeteners which contain glucose.

Coconut Sugar can actually be thought of as coconut sap. Coconut trees, just like maple trees, have a clear sweet sap that can be tapped to make syrup.

The above list should help you the next time you’re out looking for a sweetener, and want to reach for something other than sugar.

Apples and Cholesterol

More good news about apples and cholesterol!

Apples and cholesterol go together like…well, we were were going to say “bread and butter”, but that would sound funny.  Great news from Foods That Lower Cholesterol! According to a brand-new study, the consumption of 75 grams of dried apples every day for six months led to a reduction of twenty three percent (that’s almost one quarter) of LDL (the “bad”) cholesterol.  This sort of reduction may result in a long-term protection against cardiovascular disease.  That’s not all: Researchers also found that regular apple consumption resulted in a somewhat more modest – but still significant – increase in HDL (the “good”) cholesterol.  According to previous studies, the pectin found in apples, along with polyphenols, improves certain aspects of lipid (fat) metabolism, which is the bodily process of creating – and breaking down – lipids, a chemical group which includes triglycerides.

This study also found that even though this quantity of apples – which contain primarily fiber and carbohydrates, and 240 calories – resulted in no weight gain.  Fascinatingly, study participants lost an average of 3.3 lbs. over the course of six months.  Now there’s food for thought.  What’s the cause of this “bonus” weight loss? The likeliest culprit is, again, the pectin found in the apples.  Pectin can cause satiety (a feeling of fullness), which means that someone is less likely to overeat other unhealthy foods.

The apples also lowered levels of hypoperoxides, which are substances that have a link to cardiovascular problems.  They also lowered levels of C-reactive proteins, which are general indicators of inflammatory processes.  This information was presented very recently, in April of 2011, at the Experimental Biology meeting in Washington DC.

Score another one for apples!

The health benefits of cayenne pepper are a big part of heart nutrition.  This vibrant red, spicy, tasty pepper is an valuable ingredient in chili, hot sauce, as a condiment, and in many ethnic dishes.  But did you know that cayenne pepper’s health benefits are helpful for the whole body, including the heart? Let’s explore this further.

Cayenne is known as the “king of herbs”.  It is wonderful for the heart and the circulatory system; some claim it heals the heart and can even stop a heart attack.  It certainly improves circulation, and is a rich source of antioxidants.  It helps to reduce cholesterol levels in the blood, and to dissolve fibrin, which is a cause of blood clots.

What Else Is It Good For?

Following are some more of the health benefits of cayenne pepper.

Cayenne pepper helps dispel gas, soothe cramps and reduce stomach pains.  It also aids in digestion, since it stimulates the flow of saliva and stomach secretions.  It acts as a “potentiator”, increasing the action of other herbs.  Applied topically, it distracts nerves from the pain of arthritis.  You can gargle with it; it can relieve a sore throat quite effectively.

Since the heat (capsaicin) in cayenne stimulates secretions, it is helpful for clearing a stuffed nose or lungs of mucus, and induces sweating – helpful for detoxification.  And if a part of the body is unwell, it’s usually lacking in blood flow; cayenne stimulates blood flow, which delivers nutrients and removes waste from the affected area. These are a few of the health benefits of cayenne pepper