artichoke-leaf-extract

Artichoke leaf extract capsules

Did you know that better heart health and lower cardiovascular risk can be had with two natural products that you can buy right over the counter? Well it’s true! Artichoke extract and pantethine are what we are talking about, and it can help you cut your risk of heart disease without dangerous side effects.

Interested? Well then read on…

Millions of people use the popular statin drugs to lower cholesterol but heart disease still continues to be the number one killer of Americans. Statins lower LDL cholesterol and inflammation while raising hdl but they have serious side effects that can dramatically lower the quality of life and put you at risk for serious health complications. One area where statins fall short is raising HDL levels. They don’t elevate HDL enough to significantly improve your HDL LDL ratio.

Statins can also raise your risk for rhabdomyolysis: (muscle breakdown), kidney damage, and even diabetes. This is due to it’s interference in the biochemical pathways which bio-synthesize both cholesterol and coenzyme Q10, which your body needs to help create energy from the foods you eat in order to power the cells of the heart.

Thus statins not only commonly cause muscle pain and weakness, but can also ironically increase the risk for cardiomyopathy which is muscle damage to the heart!

While there are certain people for whom the risk of statins is justified by their effectiveness, the vast majority of people would likely be better off with natural alternatives, and there are two good ones we have access to, pantethine and artichoke extract. These two supplements or “nutraceuticals” as they are sometimes called, can lower LDL AND raise HDL safely and naturally without the risks of serious side effects.

Enter Artichoke Extract…

An extract from artichoke leaves can raise your levels of HDL, while pantethine which is an analog of vitamin b-5 can lower LDL without causing deficiency of coenzyme q10 (as statins do). The use of these two compounds together has been shown to reduce by up to 11% the risk of heart disease. Pretty powerful stuff for two natural substances!

Artichokes which are actually considered to be in the “thistle’ family contain powerful substances called flavonoids that can lower LDL levels and increase HDL. The flavonoids act as antioxidants, preventing the oxidation of LDL particles in your arteries. In addition artichoke extract can increase your levels of bile acids, which help remove cholesterol from the body.

The clinical results with artichoke extract were based upon an intake of 1,800 mg/day of dry artichoke leaf extract for 6 weeks. This resulted in an 18.5% reduction in total cholesterol, with an improvement in the HDL/LDL ratio. It was also shown to cause an average of over 36% increase in endothelial function (the layer of cells that line the arteries) which also helps to prevent heart disease.

Next Up – Pantethine…

Pantethine lowers LDL levels without reducing coenzyme q10. It does this by inceasing the breakdown rate of serum cholesterol and reducing the rate of cholesterol synthesis. Pantethineis an energy molecule that helps increase fat burning in the body.

It also improves the ratio of HDL to total cholesterol which has a protective effect on your artery walls, reducing plaque formation and lesions in the aorta and coronary arteries.

A four month study was undertaken where the dosage of pantethine was 600mg/day for the first eight weeks and then a higher dose of 900 mg/day for the second eight weeks. This resulted in a modest decrease of LDL with a slight increase in coenzyme q10, unlike statin drugs.

When you consider that every reduction of 1% in LDL levels equals a 1% reduction in heart disease risk, pantethine significantly reduces the risk of heart attack by 11%. This is a very significant result and more reason to include pantethine in your supplement regimen.

In Summary…

All of us are at risk for heart disease as we age, and the primary issue in that risk is elevations in inflammatory LDL particles and low HDL levels. Many of the
patients put on statin drugs stop taking them because of the severity of the side effects, leaving them vulnerable to risk of heart disease once more. However the
combination of pantethine and artichoke extract can help lower LDL and raise protective HDL without the side effects that characterize statin use.

People who are at low risk may be able to achieve effective protection just by using these natural compounds rather than statins drugs. For people who have
extremely high LDL and/or very low HDL, a combination of low dose statins AND natural compounds like pantethine and artichoke extract may be the ideal
combination to avoid side effects AND effectively decrease the risk of heart disease.

As always, any therapy whether drug based OR natural that is intended to protect against heart disease should be managed by your doctor, possibly with the help of
a nutritionist or other wellness professional who is well versed in natural healing therapies, nutrients, and nutraceuticals.

Medical References:

Atherosclerosis. 1984 Jan;50(1):73-83.
Controlled evaluation of pantethine, a natural hypolipidemic compound, in patients with different forms of hyperlipoproteinemia.
Gaddi A, Descovich GC, Noseda G, Fragiacomo C, Colombo L, Craveri A, Montanari G, Sirtori CR.

Plant Foods Hum Nutr. 2015 Aug 27. [Epub ahead of print]
Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits.
Salem MB1, Affes H, Ksouda K, Dhouibi R, Sahnoun Z, Hammami S, Zeghal KM.
Int J Food Sci Nutr. 2013 Feb;64(1):7-15. doi: 10.3109/09637486.2012.700920. Epub 2012 Jun 29.
Beneficial effects of artichoke leaf extract supplementation on increasing HDL-cholesterol in subjects with primary mild hypercholesterolaemia: a double-blind, randomized, placebo-controlled trial.
Rondanelli M1, Giacosa A, Opizzi A, Faliva MA, Sala P, Perna S, Riva A, Morazzoni P, Bombardelli E.

cholesterol lowering foods

 

Cholesterol lowering foods have a lot more benefits than just promoting good cholesterol levels. Foods to lower cholesterol often have antioxidant and anti inflammatory benefits as well. These foods will help you lower cholesterol naturally, maintain a stable weight, fight disease, and add healthy years to your life!

Some of these foods you will be familiar with, and some may be knew to you, but the point is that you will have a wide variety of tasty foods to choose from, and they will result in better cholesterol numbers as well as reduced risk of heart disease, cancer, stroke, and diabetes.

Good cholesterol levels can be promoted in many ways, and your diet is a huge factor in what your cholesterol profile looks like. Focusing on cholesterol lowering foods is a great strategy because the reductions in cholesterol numbers will happen automatically just by eating certain foods.

Cholesterol lowering foods:

Foods to lower cholesterol work in several ways:

  • Foods with high fiber
    • Fruits like apples, pears, coconut, guava, grapefruit, berries, figs, apricots
    • Vegetables like greens, sprouts, squash, eggplant, green beans, and peppers
    • Whole oats, beans, legumes, lentils, peanuts
    • Nuts and seeds of all kinds
  • Foods that provide beneficial fats
    • Chicken, turkey
    • Free range grass fed meat, salmon and cold water fish
    • Avacados, olives
    • Nuts, nut butters, seeds, seed butters
  • Foods that provide antioxidant protection
    • Spices like curcumin (curry), cloves, cinnamon, oregano, nutmeg, chilli powder
    • Nuts such as peanuts, hazelnuts, pecans, walnuts, sunflower and pumpkin seeds
    • Onions, garlic, chilli peppers
    • Dark skinned vegetables, fruits like grapes and berries

These are ALL cholesterol lowering foods, and they work in different ways. They all contribute to better nutrition, digestion, and antioxidant status. These are healthy ways to achieve good cholesterol levels, rather than depending on toxic medication that often have severe side effects.

The foods listed above help lower blood sugar, which in turn lowers insulin (a very important aspect of heart health). some cholesterol lowering foods bind with bile acids containing cholesterol and help flush it from the body. They protect blood vessels from the effects of inflammation due to the antioxidants they contain.

This is the most important relationship between cholesterol and diet, not just how much cholesterol is contained in the foods you eat. Blood glucose levels affect your cholesterol profile, so any foods which lower blood sugar are beneficial in promoting good cholesterol levels.

Some of these cholesterol lowering foods also raise HDL! This is especially important because it is the HDL/LDL ratio that determines your risk of heart disease. So raising HDL is critical to protecting your cardiovascular system from the effects of inflammation.

When we talk about foods to lower cholesterol, these are ideally foods in their raw and natural state. Some foods do have to be cooked for safety, but when you can eat foods raw and unprocessed, so much the better.

Good cholesterol levels are generally defined as total cholesterol between 160mg/dl and 180mg/dl, with an HDL level of over 45mg/dl. Cholesterol CAN be TOO low, which is dangerous as well because it is associated with increased risk of serious illness, even heart disease!

The point of all this is that using cholesterol lowering foods to reduce cholesterol levels will allow you to do it naturally, so that your body will optimize it’s cholesterol production rather than using drugs to artificially lower it.

To sum up one again the 3 benefits of cholesterol lowering foods:

  • Foods that provide fiber to bind cholesterol and eliminate it from your body
  • Foods that provide beneficial fats to balance hormones and inflammatory pathways
  • Foods that provide antioxidants benefits to protect against free radicals and oxidative stress

The relationship between cholesterol and diet really depends on the above three factors. A diet that fails to do those things, is associated with high cholesterol levels, because your body is not functioning optimally.

Cholesterol lowering foods can do all of these things and more. They will promote longevity and good health, allowing you to avoid the devastating effects of cardiovascular disease, cancer, stroke, and diabetes. Yes foods to lower cholesterol can do all that, so enjoy them in good health.

Does red wine lower cholesterol?  The short answer is yes! When discussing what foods lower cholesterol the French Paradox with it’s red wine connection often comes up as one of the ways to lower cholesterol and prevent heart disease. Let’s examine this a bit further to determine exactly what is happening in this case and if the connection is truly warranted.

does red wine lower cholesterol
We know that resveratrol supplements have many health benefits including the potential to lower cholesterol levels naturally. But does red wine which contains resveratrol have the same effect?

So once again, does red wine lower cholesterol? There are a number of factors to be considered in addition to the benefits of the poly-phenols and sapponins in the wine. You also have to factor in the fact that wine drinkers may be more affluent,  so they may  be able to afford to eat better, and be
more conscious about their health.

The French Paradox

The French Paradox is largely genetic! The MTHFR gene which predisposes people to heart disease and cancer is present in about 66% of the US population, while only 2-3% of the French carry this gene! With that said, lets examine why red wine may be beneficial in lowering cholesterol.

The strategy for those who have this gene defect is to supplement with a methylated form of folic acid called “methylfolate.” This will allow their bodies to properly absorb the folate and prevent the buildup of the toxic amino acid homocysteine.

Sapponins and LDL

There are glucose based compounds in red wine called sapponins, which bind with LDL and carry it out of the body, so that it cannot be reabsorbed and reprocessed through the liver. The poly-phenols in red wine also have antioxidant properties which help lower inflammation and prevent the
oxidation of LDL’s in your arteries.

This LDL binding and antioxidant effect is like a one-two punch against heart disease, and other chronic diseases, because as we know, inflammation is at the root of pretty much all chronic disease! Red wine does lower cholesterol but specifically LDL, and also helps to a small degree supply resveritrol which is another antioxidant that is protective against heart disease.

What Type of Red Wine?

Charles Poliquin the founder of the Biosignature method of optimal body composition recommends Sardian and Spanish red wines as the best. Charles is a world traveler and has extensive knowledge of how various foods affect the cardiovascular system.

Spanish and Sardian red wine are very rich in antioxidants that not only help lower LDL but also help with estrogen detoxification as well. A little is helpful but don’t ever do the wine as more is definitely not better.

Resveritrol Supplements

I would also add that resveratrol supplements are an even safer way to get the benefits of resveratrol and they are likely much more effective. It would take many bottles of wine to equal the amount of resveratrol in a couple of capsules of high quality resveratrol supplements. So for the person who
cannot drink, this is one of a number of safe ways to lower cholesterol. 250 mg per day has been recommended by Dr. Mark Houston associate professor of medicine at Vanderbilt University!

So does red wine lower cholesterol? The answer seems to be a definite yes, but you need to be doing all the other things like eating other foods to lower cholesterol, exercising, and avoiding trans fats, ect. as well.  So enjoy your red wine in moderation!

Green Tea and Cholesterol have been the subject of many research studies that indicate that it a highly beneficial substance for its ability to lower cholesterol naturally, and also provide antioxidant protection to your entire body!

cup of green teaThis age old herbal wonder has been used as a folk remedy for many different conditions in Asia, and has now become popular all over the world as a health sustaining drink.

Drinking tea can be a very healthy habit to get into IF you are drinking the right kind of tea.

What are the benefits for managing cholesterol levels?

Studies have shown that green tea and cholesterol have an inverse relationship, that is higher consumption of green tea results in lower cholesterol levels. Keep in mind that high chlesterol levels are often the body’s way of compensating for deficiencies (like vitamin-d for example), so when a substance seems to lower cholesterol levels it may indicate the body needs that substance to be healthy.

Here is a short list of benefits:

  •     Lower triglycerides
  •     Lower LDL cholesterol
  •     Raise HDL Cholesterol
  •     Boost antioxidant activity
  •     Lower inflammation
  •     Boosts levels of the super antioxidant SOD
  •     Lower risk of heart disease, high blood pressure, and cancer

Lower triglycerides

Green tea can lower triglycerides which in turn will lower LDL cholesterol. This effect on blood fats has been well documented. In addition the antioxidant benefits prevent LDL particles from oxidizing and this is very important for avoiding the artery damage that causes heart attacks.

Lower LDL cholesterol

LDL or “low density lipoproteins” are a big risk factor for cardiovascular disease. Green tea effectively lowers the levels of LDL in your body, removing a serious risk factor for the causation of arterial plaque, heart attacks, and strokes.

Raise HDL cholesterol

By raising HDL levels, green tea further protects arteries from damage caused by oxidized LDL. HDL itself is an antioxidants, and it has been shown that when several antioxidants combine in the body, they have a synergistic effect when combined.

Lower blood pressure

Green tea has a positive effect on blood pressure by promoting function of your arterial lining, which is what regulates blood pressure. This is preferable to the use of prescription drugs which can have serious side effects.

Research done in Japan on over 1,300 Japanese men indicated that green tea and cholesterol were inversely related, the more tea they consumed the more they were able to lower cholesterol naturally.  It can be part of a more natural approach to cholesterol mangement that avoids the serious side effects of using statins. This alone makes the tea worth serious consideration.

Those men who drank 9 cups per day or more had levels of cholesterol that were significantly lower than those drinking 0-2 cups per day. Tea drinking in Japan is a popular custom, and the Japanese are the longest living people in the world on average. While it’s true that the Japanese and Chinese do many healthy things diet and exercise wise, tea drinking is among the healthiest of them all.

Form and dosage

One to ten cups per day will provide benefits for your cardiovascular system, or you may find it more convenient to use in supplement form, consuming one (350-500mg) capsule per day of 95% extract of green tea.

Green tea and cholesterol will continue to be the subject of ongoing research, and it’s likely that this research will uncover even more benefits from using this age old herbal substance. One thing is for sure, and that is that you will get multiple health benefits by enjoying this age old Asian remedy!

Eggs and Cholesterol – A Pervasive Nutritional Myth!

Many people have heard dire warnings about eggs and cholesterol, but is there any truth to this widely held belief at all? The answer is NO! Eggs have not been shown to significantly raise LDL (low density lipoproteins) levels when eaten in moderation. In fact eggs are actually be considered beneficial  when cooked and eaten properly and in moderate amounts.

eggs and cholesterol

Please note that the term LDL refers to the form considered by cardiologists to be “bad,”  however we will show in other posts that the idea of good and bad cholesterol is a misapplication of the science!.

Lipoproteins are another term for cholesterol. Thus HDL cholesterol is high density lipoproteins, and LDL is used  to refer to “low density lipoprotein.” The type that is believed by scientists to actually cause problems is called vldl cholesterol, (very low density lipoproteins). However even in this case the truth is more complicated than this and we will explain this as we go along.

The Facts about Eggs…

The fact is that egg yolks also contain lecithin which is a phosopholipid compound that actually lowers the amount your body absorbs. Thus the cholesterol in an egg does not have the same effect in your body, that it does when it comes from other sources.

Eggs contain about 185 milligrams of cholesterol (for a large egg), but they are also high in vitamin-d, choline (a b-vitamin) and lecithin. Interestingly, the saturated fat content in eggs is low. Research studies have shown that foods that you eat, does not have necessarily cause high cholesterol levels in your body, and in some cases may actually lower it!

It appears that the eggs and cholesterol myth began when the concern over lipoprotein levels being a factor in heart disease emerged. Researchers jumped to conclusions and people were warned that eggs greatly increased the risk of heart disease, based on this assumption, (based on poorly done research).

Eggs are Essential Sources of Choline

One negative result of this eggs and cholesterol hysteria was that people stopped eating eggs, or at least significantly cut down on egg consumption. The b-vitamin choline is essential to good health, especially of the brain.

The most abundant source of this vitamin in most people’s diets came from eggs. As a result the population as a whole became deficient in choline, leading to other serious health problems like Alzheimer’s Disease, and even increased rates of heart disease!

Choline is vital to the healthy function of the brain and nervous system, which in turn has a huge impact on heart health. Thus by limiting egg consumption and producing deficiency of choline in the diet, people were actually making the situation with regard to heart disease even worse!

What The Research Says…

Some people who have a genetic tendency toward higher levels called (familial hypercholesterolemia) may be affected by the amount they consume in their foods, but the mechanism is not totally clear. In fact the famous Framingham Study of heart disease shows that people with the highest hdl cholesterol levels actually lived the longest!

Recent research conducted on eggs and cholesterol at the University of Surrey by Dr. Bruce Griffin found that two eggs per day consumed by healthy people for a 12 week period actually lowered their LDL levels on average! It was concluded that eggs will not significantly raise cholesterol numbers in a healthy person. In this instance eggs actually lowered their levels!

In face the research subjects in the experimental group actually lost weight as well. This may seem surprising, but in light of the fact that egg yolks contains beneficial vitamins and high quality protein, it supplies your body with vital nutrients, without which you can’t achieve optimal health.

Recent research has also suggested that eggs may act in a way to reduce high blood pressure and that they contain antioxidants that help prevent heart disease. While this evidence is not yet conclusive, it suggests that eggs, far from being dangerous to our health are actually beneficial in preventing both cancer and heart disease!

Nutritional myths about eggs and cholesterol still persist in medicine and are accepted by the public at large, but gradually the word is getting out that eggs are not a bad food at all, in fact you need the beneficial nutrients in eggs for good health, including heart health!

References:

Chamila Nimalaratne, Daise Lopes-Lutz, Andreas Schieber, Jianping Wu. Free aromatic amino acids in egg yolk show antioxidant properties. Food Chemistry, 2011; 129 (1): 155 DOI:
Majumder et al. Angiotensin I Converting Enzyme Inhibitory Peptides from Simulated in Vitro Gastrointestinal Digestion of Cooked Eggs. Journal of Agricultural and Food Chemistry, 2009; 57 (2): 471 DOI: