vitamin-d-sourcesFew people are aware of the relationship between vitamin d and cholesterol, but it’s an important one and it shouldn’t be ignored. Although it’s called a vitamin, it’s actually a hormone and a deficiency of it can be life threatening!

It’s Actually a Hormone

Vitamin d refers to a number of is a fat soluble steroid molecules that are involved in the absorption of important minerals in your intestinal tract.

The two most important factors are:
vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol)

It’s also called the “sunshine vitamin” because it can be bio synthesized in your body when your skin is exposed to natural sunlight. This is especially important to people of African ancestry that live in temperate climates that have long winters.

Since their darker skin pigmentation filters out some of the suns rays, they are at increased risk of deficiency because of their skin filtering out natural sunlight (especially during long winters.)

For black people, supplements are a MUST! It appears that pretty much every disease that people of African descent suffer from disproportionately is linked with vitamin d deficiency. This is not widely known, but can still cause lots of health problems that could be avoided with wise use of supplementation.

The Cholesterol Connection

The human body is amazingly resourceful at bio synthesizing what it needs from what we put into our bodies. Thus when we have a deficiency of vitamin d the body will make it from cholesterol. This can cause your cholesterol levels to rise, because your body needs the extra cholesterol in order to synthesize this vitamin/hormone.

You have read in this blog that lowering cholesterol is not necessarily needed to prevent heart disease because it has been found not to be a direct causative factor. However if your cholesterol levels are elevated because of a lack of vitamin d then you need to take steps to supply your body with this nutrient by getting more sun exposure and taking supplements when you can’t get enough sun, such as in the winter.

Elevated cholesterol levels can indicate other problems in your body that you need to address. This is another reason why statin use can be problematic. It can mask the symptom (elevated cholesterol) that is being caused by another problem (like vitamin d deficiency).

Effects of Vitamin D Deficiency

  • increased risk of heart attack and stroke
  • depression
  • Parkinson’s Disease
  • increased risk of cancer
  • increased risk of infection
  • increased risk of multiple sclerosis

Some Food Sources of Vitamin D

  • Cod liver oil
  • Butter from grass fed cows
  • Beef or Calves liver
  • Egg yolks
  • Cheese
  • Water packed tuna
  • Oil packed sardines

Supplementing Vitamin D

Supplementary forms of this vitamin can be found in any health food store. My favorite is Jarrow Formulas D3. I opt for 5,000 units per day in the winter and half that dosage in the summer. It is difficult to overdose on this vitamin, as long as you are not using a synthetic version of it.

The ideal situation is that you get your levels tested by a doctor and do follow ups until the levels are where they are supposed to be. This is a fat soluble vitamin and so should be taken with a meal that contains healthy fats.

Vitamin k2 should be taken with vitamin d as those two nutrients work togegher to ewnsure that your body handles calcium properly. One of the top experts on vitamin K2 Dr. Rheaume Bleue suggests a ratio of 100-200 micrograms of K2 for every 1,000 IUs of vitamin d.   Again I would go with Jarrow Formulas MK-7, combined with their D3 product.

Sun Expose is Healthy

It’s been said before, but bears repeating…sun exposure is HEALTHY! Human beings evolved on the surface of the Earth. We NEED sun exposure in order for out bodies to function properly. Don’t avoid getting sunlight, because if you do, you are undermining your health in a critical way.

sunshine vitamin

sunshine helps your body synthesize vitamin D

Use common sense of course. Don’t overdo it, as too much of anything can be a problem, but remember that getting out in the sun and fresh air has benefits that go far beyond making you feel good and improving your mood.

How Much Sun Exposure?

This depends on how dark your skin is. Light skinned people should avoid prolonged exposure such as beyond 10-15 minutes in the sun. Darker skinned people of course can tolerate longer exposure, but you should be conservative with your time in the sun and gradually build a tolerance to sun exposure over time as you get more tanned.

Wearing a wide brim hat, proper sunglasses, and long sleeve clothing can help protect you as well. Remember also that you can get burned even on a hazy day because enough of the suns rays still get through and you may not be aware of how long you have been exposed.

Remember also that sunblock will prevent your body from making the vitamin d it needs from sun exposure, so If you are using sun screens on your skin you are defeating the purpose of getting sunlight.

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.

pantethine-capsulesGood cholesterol levels can be achieved easily and naturally using pantethine, which is what I call a heart healthy nutritional supplement.

It is a derivative of vitamin b5 and it’s made up of two molecules of pantothenic acid linked together by what’s called a cysteamine bridge.

It is an intermediate step in the synthesis of  Coenzyme A, which in turn is involved in various enzymatic reactions including the production and oxidation of fatty acids.

pantethine molecule

Pantethine is what’s called the “active” (more biologically available) form of the vitamin b5, but unlike the more well known form calcium pantothenate, it is less stable and will degrade if not refrigerated.

The theory is that since it’s closer biochemically to coenzyme A, it is more beneficial than pantothenic acid. It’s involved in the activation of coenzyme A and helps transport fatty acids across the cell membrane into the mitochondria to be used to make ATP, (a key component in health).

However as you will see it’s benefits go far beyond improving your cholesterol hdl ratio!

How does it work and what does it do?

Biochemistry details aside, the bottom line for the average person is “what does it do?” Dr. Stephen Sinatra has stated that in every type of heart disease, what we find is an energy starved heart! The role of pantethine in cellular energy production is a big part of it’s beneficial effect on heart health.

The heart is a very energy intense organ, and the ability for the cells of the heart to produce  energy in the form of ATP affects every aspect of your heart function, from contraction to the electrical signaling that keeps your heart beating strongly and evenly.

Pantethine is right in the middle of all of this because it is a key player in the production of ATP in the mitochondria of your cells. In plain English, it boosts energy not only to your heart, but all the organs and systems of your body!

It  has been shown (in animal experiments) to lower LDL cholesterol and raise hdl cholesterol, improving the cholesterol hdl ratio, as well as decreasing triglycerides. The ability of pantethine to promote good cholesterol levels is highly beneficial to heart health.

In addition is increases levels of apolipoprotein A1, which is the component of HDL responsible for transporting cholesterol away from the arteries and back to the liver. Pantethine also functions as an anti stress nutrient, due to the fact that it supports the health of your adrenal glands and protects the health of your hormonal system particularly when you are under stress.

Pantethione also protects your brain in several ways. It promotes the synthesis of Coenzyme A (CoA) which in turn is used in the production of the neurotransmitter acetylcholine, which is critical for healthy brain function, and a lack of this neurotransmitter can lead to Alzheimer’s Disease.

It’s positive effect on the synthesis of CoA improves the efficiency of your heart and in turn improves blood flow to the brain. Pantethine has also been shown to be beneficial for the immune system, detoxification, arthritis, and wound healing. It is used also to treat acne, and also for gout and CFS (chronic fatigue syndrome).

So the evidence is that pantethine…

  • Improves hdl cholesterol levels
  • Improves ldl cholesterol level
  • Protects the brain by boosting acetylcholine
  • Improves heart function and blood flow
  • Can be used to treat acne
  • Is helpful in Chronic Fatigue Syndrome
  • Improves detoxification
  • Strengthens the immune system
  • Combats arthritis
  • Can be used to treat gout

How is it taken (form and dosage)

Pantethine as a nutritional supplement is taken orally in capsule form. Clinical research protocols have used as little as 300mg per day with statistically significant result. Levels of 600mg to 900mg have been used in research and yielded very significant reductions in LDL levels for subjects with elevated cholesterol levels. In general though there is little information to use as a guide for precise dosage levels.

Remember that where dosages are concerned, more is not necessarily better. The best course of action would be to use this supplement under the guidance of a complementary physician who can do follow up blood work and determine the correct dosage based on that.

This supplement should work at a relatively low dose, even as low as 5mg to 50mg per day. Start with the lowest dosage and work upwards until you find what works for you.

There are home cholesterol tests that you could use to establish a baseline reference and follow up test would tell you if the pantethine was having an effect. You would have to be careful to account for all the variables in your diet and activity level, and even at that it would not be a “scientifically accurate” result, but enough for you to determine whether pantethine was actually promoting good cholesterol levels.

Side effects

Large amounts of this supplement could potentially block absorption of other b vitamins. It could also cause fatigue, numbness in your hands and feet, or headaches. It’s effect on peristalsis could cause more frequent bowel movements or diarrhea.

The toxicity of this supplement is extremely low, and it has been termed “well tolerated” which is medical jargon for having few side effects. It is not likely that toxicity would be a problem at the dosages that would have benefit.

Brands to look for

Brands I like are:  Jarrow Formulas, Life Extension, and Pure Encapsulations. You really can’t go wrong with these companies when it comes to the quality of the supplements they sell. To be sure there are other good brands, but these are the ones I know of to be top notch.

To Sum Up

This is a supplement that can be helpful in many conditions due to it’s vital role in cellular energy production. Think of it less as something “medicinal” and more as a substance your body needs to create energy that powers all of your biochemical reactions.

Pantethine can be a powerful addition to your nutritional arsenal when it comes to promoting good cholesterol levels, combating heart disease and protecting your brain function. This article should be a starting point for your investigation and use of this fascinating supplement!

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.

Citrus BergamotCitrus Bergamot is the latest natural supplement for lowering cholesterol levels and can also lower blood sugar as well. This new food supplement has taken the medical world by storm, even being used in place of statin drugs in some cases.

Truth be known, it’s an interesting compound but has many varied effects. It’s ability to block the synthesis of cholesterol means that it could cause problems in some people who’s cholesterol levels are too low to start with.

It is beneficial in other ways though, so it’s definitely something you need to discuss with an integrative cardiologist, if you are attempting to use it as a means of lowering cholesterol levels.

What is Citrus Bergamot?

Citrus Bergamot is a small sized tree that will blossom during winter. In terms of bitterness, it is less bitter than lemon but more than grapefruit. It is used as an ingredient in Earl Grey Tea. The juice of this plant is not consumed, but is used as a treatment for malaria, and the oil is used for aromatherapy.

A fragrant orange sized yellow green citrus fruit that is grown commercially in the Calabria region of Southern Italy. It is grown also in the southern part of France, as well as the south of Turkey.

The essential oil of Bergamot is a dark greenish-brown in color and is extracted in Cote d’Ivorie. It is grown in Antalya Turkey for use in marmalade.

Unlike other citrus fruits, Bergamot has very large amounts of polyphenols. Two of those compounds Melitidin, and Brutieridin, block the synthesis of cholesterol in the liver in much the same way statin drugs do.

It also has a similar effect to grapefruit in that it can affect the way your body metabolizes various pharmaceutical drugs.

How does it work?

Bergemot reduces the amount of triglycerides and cholesterol you would ordinarily absorb through meals. It also reduces the biosynthesis of cholesterol in the body. It also helps glucose get into cells which is beneficial for diabetics.

It blocks the HMG CoA Reductase Enzyme, which is what statin drugs do. It contains substances called polyphenolic flavanoids that suppress cholesterol production in much the same way that statins do, but it works in a different way that does not seem to deplete coenzyme Q10.

There are three main modes of action:

  • Blocks the HMG CoA Reductase Enzyme
  • Works on insulin receptors to improve shuttling of glucose into cells
  • Blocks cholesterol absorption in the intestine similar to plant sterols

What are some of the benefits of Citrus Bergamot?

  • It promotes fat burning and improves blood sugar control. This helps combat obesity and promotes weight loss.
  • It combats arterial stiffness due to it’s effect on sugar metabolism, and the benefits of the flavinoids it contains.
  • Can reduces LDL and triglycerides and increase HDL cholesterol
  • Helps in lowering blood pressure
  • Bergamot shows anti-tumor action and may be effective in combating neuroblastoma and other metastic cancers
  • It demonstrates anti-inflammatory and antioxidant properties that improve endothelial function

How is Bergamot taken?

When used for it’s cholesterol lowering effect, it would be taken in capsule form at appropriate doses, and this is where things get tricky. The medical profession knows a lot about drugs and the dosages that should be given, but not very much about vitamins, nutraceuticals, and herbs.

Citrus Bergamot capsulesDosage recommendations for this supplement are anecdotal and not the result of carefully controlled trials and years of clinical case studies and experience. Great care should be taken with this supplement, as it does mimic the effects of statin drugs, and thus could have some of the same side effects.

Given this fact, I think it’s wise to seek the advice of a complementary physician, who has knowledge of alternative treatments.

In research conducted at the Scripps Integrated Medicine Conference in San Diego California, in January 2012, they used 1,000 milligrams per day and got an average reduction in total cholesterol levels of 29%, a 36% reduction in LDL, and increase HDL cholesterol by 40%!

Reductions in triglycerides of 30%, and blood glucose of 20% on average were also noted. From this result the researches concluded that Citrus Bergamot extract at a dosage of 1,000 milligrams per day was an effective substitute for statin drugs for lowering LDL cholesterol, and also treating metabolic syndrome.

In Summary:

Citrus Bergamot is an interesting compound with some powerful effects on cholesterol metabolism, blood sugar control, and metabolic syndrome. It has demonstrated anti-tumor effects as well. However due to it’s statin like mode of action, I would very strongly suggest that you use it ONLY under the direction of a doctor who is knowledgeable about alternative medicine.

The doctor can help you determine if it’s right for you, and if so, how to arrive at a safe and effective dosage.

Research references:

Fitoterapia. 2011 Apr;82(3):309-16. doi: 10.1016/j.fitote.2010.10.014. Epub 2010 Nov 4.
Hypolipemic and hypoglycaemic activity of bergamot polyphenols: from animal models to human studies.

Fitoterapia. 2010 Sep;81(6):453-61. doi: 10.1016/j.fitote.2010.01.013. Epub 2010 Jan 20.
Neuropharmacology of the essential oil of bergamot.

Int J Cardiol. 2013 Dec 10;170(2):140-5. doi: 10.1016/j.ijcard.2013.08.125. Epub 2013 Sep 8.
Bergamot polyphenolic fraction enhances rosuvastatin-induced effect on LDL-cholesterol, LOX-1 expression and protein kinase B phosphorylation in patients with hyperlipidemia.

Fitoterapia. 2014 Jun;95:83-92. doi: 10.1016/j.fitote.2014.02.009. Epub 2014 Mar 2.
Effect of Citrus bergamia juice on human neuroblastoma cells in vitro and in metastatic xenograft models.

PLoS One. 2013 Apr 16;8(4):e61484. doi: 10.1371/journal.pone.0061484. Print 2013.
Mechanisms underlying the anti-tumoral effects of Citrus Bergamia juice.

soy lecithing granules

Lecithin as a food to lower cholesterol is another natural strategy to improve your lipid (fat) profile without the use of toxic drugs, such as statins.

Lecithin is a compound found in soybeans, eggs,  sunflower, and other sources, which has the ability to help lower cholesterol levels.

Remember that when we talk about lowering cholesterol, we are really referring to optimizing your cholesterol levels. Cholesterol is often elevated by other things going on in the body. Things like insulin resistance, vitamin-d deficiency, and stress can all raise cholesterol levels.

When levels are high often this indicates that there are problems with the body that can be serious if they are not taken care of. High cholesterol levels are like the “canary in the coal mine” so to speak. If they are elevated we need to make sure we know why, and correct it.

Lecithin (also called phosphatidylcholine) is a “phospholipid compound” that supplies the b-vitamin choline, which is vital to the health of your brain and nervous system. This natural compound (lecithin) can help promote healthy cholesterol levels, but there are some things you need to know before you add it to your diet!

As a food to lower cholesterol, soy lecithin (from soybeans) may not be the best way to go, as soy contains phyto-estrogens and can cause a number of problems especially for men.  Sunflower lecithin on the other hand does not pose those problems and so would be a much better way to go, if you are using it to improve your cholesterol profile.

The following foods are sources of lecithin:

  • Animal sources:  eggs, meat, dairy
  • Vegan sources:   nuts, seeds, soy, sunflower

Eggs contain the highest amounts for any animal based food, and if you are a vegetarian, you would likely have to supplement with lecithin granules, preferably made from sunflower plants, instead of soybeans.

These lecithin granules have a pleasant nutty flavor and can be added to either liquid or solid food depending on your taste and preferences. They are one of the few things that are good for you that actually taste good!

This food does act as an emulsifier (mixes water and oil) and can be used in blending protein drinks or vegetable smoothies such as you might make in the Nutribullet! Dr. Peter D’Adamo has a recipe for something he calls the “Membrane Fluidizer Cocktail,” or “Membrosia Cocktail.”

The recipe goes something like this:

Use guava, grapefruit, or watermelon juice as a base
add 1/2 to 1 tablespoon of high-quality flaxseed oil
plus 1 tablespoon of good-quality lecithin granules
shake well until the consistency is uniform
and..enjoy!

Buying and storing lecithin

Make sure that the lecithin granules that you buy in the store are kept under refrigeration, because they oxidize (turn rancid) very easily when they are exposed to light or heat. Always check the expiration dates and pick the freshest bottle. When you get home store your lecithin in the refrigerator at all times!

Lecithin to lower cholesterol……does it work?

I have been unable to find any evidence that lecithin acts as an emulsifier and “flushes” the cholesterol out of your arteries as some people claim. It just doesn’t appear to work in this way. However choline is necessary for optimal health and promoting healthy cholesterol levels.

As a food to lower cholesterol, lecithin provides your body with a good source of choline and for this reason it likely has a positive effect on cholesterol levels. The benefits of lecithin from food sources and supplementation is really enhancing the function of your brain and nervous system.

Since the nervous system is involved in regulating cholesterol metabolism, any thing you do to make it function better will result in an improvement in your cholesterol profile.

Supplementary lecithin comes in either granules or gel caps, which are rather large and may be hard to swallow. When I use lecithin I prefer the granules, and I try to use sunflower lecithin rather than soy lecithin for the reasons I mentioned above.

Do not put lecithin into anything hot, as heat degrades lecithin (it’s poly unsaturated). Follow the dosage recommendations on the label. Since lecithin is a concentrated source of choline, you don’t need a lot.

Remember that lecithin, as a food to lower cholesterol does work but not for the reasons you have likely been told. It provides choline to your body which is essential to the health of your nervous system and thus your body’s ability to maintain healthy cholesterol levels.

medical references:

J Nutr. 1990 Jul;120(7):659-67.
Evidence that polyunsaturated lecithin induces a reduction in plasma cholesterol
level and favorable changes in lipoprotein composition in hypercholesterolemic
rats.
Jimenez MA1, Scarino ML, Vignolini F, Mengheri E.

J Am Diet Assoc. 2003 May;103(5):577-81.
Fat-free foods supplemented with soy stanol-lecithin powder reduce cholesterol
absorption and LDL cholesterol.
Spilburg CA1, Goldberg AC, McGill JB, Stenson WF, Racette SB, Bateman J,
McPherson TB, Ostlund RE Jr.

Atherosclerosis. 1998 Sep;140(1):147-53.
Soy lecithin reduces plasma lipoprotein cholesterol and early atherogenesis in
hypercholesterolemic monkeys and hamsters: beyond linoleate.
Wilson TA1, Meservey CM, Nicolosi RJ.

pantothenic acid capsulesPantothenic acid benefits are not well known to most people but they have important effects on your cardiovascular health. D-calcium pantothenate is helpful in raising HDL cholesterol level, which helps lower your risk of heart disease.

Since the cutting edge in modern medicine involves the use of targeted nutritional supplements to fight disease rather than defaulting to drugs as a first resort, we need to become familiar with some key nutrients and learn how they can help protect against heart disease!

What is pantothenic acid?

D-calcium pantothenate or pantothenic acid is a water soluble b-vitamin (vitamin-b5). It is a very important nutrient and is a precursor to coenzyme A. Coenzyme A is utilized in the metabolism of carbohydrates, and the synthesis of fatty acids, and steroid hormones.

Deficiency of this vitamin in human beings is rare and usually only occurs in bad cases of malnutrition. Symptoms of deficiency include numbness and tingling in the hands and feet, fatigue, headaches, and insomnia.

Pantothenic acid benefits

There are a number of well documented health benefits associated with d-calcium pantothenate such as:

  • Raises HDL cholesterol level
  • Improves skin tone
  • Accelerates healing
  • Protects against lipid peroxidation
  • Increases energy levels
  • Accelerates post surgery healing
  • Helps healing after burn injuries
  • Enhances epithelial function

The most important of the pantothenic acid benefits is it’s ability to raise HDL levels. This is what most directly affects your risk of heart disease. Pantethine is the active form of vitamin B5. Clinical research studies show that pantethine can reduce triglycerides and cholesterol levels and increase HDL levels at the same time.

Food sources of d-calcium pantothenate

Pantothenic acid can be found in common foods and also taken in supplement form. You can get it in the following foods:

  • Meats
  • Whole grains
  • Egg yolks
  • Vegetables like broccoli and avocado
  • Rice
  • Cold water fish

Pantothenic acid benefits can also come from supplements of d-calcium panothenate taken in dosages of 50-100 mg per day. There is no known toxicity threshold for this nutrient and dosages of several grams per day have been reported as having beneficial effects with no signs of toxicity.

Since few doctors are familiar with nutritional supplements and how they should be used, your doctor will probably not be receptive to the idea or know just how these nutrients should be incorporated into your diet.

You should seek the advice of a doctor who practices complementary and integrative medicine, as the best person to advise you in this area. These doctors combine traditional treatments with nutrition and holistic therapies, to get the best results of both approaches.

The best approach is to calibrate the dosage with how you feel and what your objectives are. Raising HDL cholesterol is the most notable of d-calcium pantothenate effects, and you should adjust your dosage to optimize your HDL levels. You may want to have your HDL cholesterol checked to provide a baseline to compare against. This way you will know if it is working.

Pantothenic acid benefits are that this powerful nutrient can help optimize your cholesterol profile and significantly lower your risk of heart disease. It is non toxic and vital to energy production. When you add this vitamin to your nutritional regimen you will significantly improve the quality of your life.

Raise good cholesterol with Coenzyme Q10, and lower inflammatory LDL particles at the same time.  Sure sounds like a win-win situation for heart health, and recent research strongly supports this important role for Co Q10!

coenzyme q10 moleculeLets take a look at this new nutritional weapon against heart disease, and the other health benefits of Coenzyme Q10.

What’s Coenzyme Q10?

Coenzyme Q10 or CoQ10 as it is also referred to, was discovered by Professor Fredrick L. Crane and his research team at the University of Wisconsin–Madison Enzyme Institute in 1957.

The reduced form of CoQ10 was called ubiquinone and was identified as a powerful antioxidant and free radical scavenger, and as we will see…it also has the ability to raise good cholesterol and lower inflammatory LDL.

This fat soluble antioxidant is found in the membrane structure of the mitochondria and is a key player in the electron transport chain which functions as an energy creating mechanism in your cells. The end product of these reactions is the creation of ATP, the primary source of energy for your body.

Because of it’s vital role in cellular energy production CoQ10 is found in highest amounts in the organs and tissue that have the highest energy demands.  Your body can synthesize CoQ10 but you also need to acquire it from your diet and possibly from supplementation as well.

How Do You Get Coenzyme Q10?

You can get CoQ10 in tablet form or as a soft-gel. The softgel form is superior because it’s easier for your body to absorb. The usual dose when used to benefit the heart is from 50 to 150 milligrams. The most effective form is the “reduced” form which is called “ubiquinol.”

Food sources of CoQ10 tend to be from animal sources, such as organ meats like liver, heart, as well as muscle. Again this is because those types of organs and tissues have a high demand for energy, and CoQ10 is a vital component of energy production in both animals and humans.

Here are the top foods sources:

  • Pork heart
  • Pork liver
  • Beef heart
  • Beef liver
  • Chicken liver
  • Chicken heart
  • Sardine
  • Mackerel

If you are a vegan there ARE  vegetable sources of Coenzyme Q10, the best are whole grains, peanuts, wheat germ, broccoli, and spinach. Keep in mind though that these sources are a lot lower in CoQ10 than animal proteins, so if you are trying to make up for a deficiency in Coenzyme Q10 you may need to use a supplement like ubiquinol if you are eating a vegan diet.

Health Benefits of Coenzyme Q10

There are many health benefits of Coenzyme Q10 from protecting yourself from heart disease, to blood sugar control and better energy.  Here is a short list of medical conditions where Coenzyme Q10 can be beneficial:

  • Malignant Melanoma
  • Diabetes
  • Endothelial Dysfunction
  • Heart Disease
  • Alzheimer’s Disease
  • Senile Dementia
  • Hypertension (high blood pressure)

CoQ10 is both an antioxidant and a bio-energetic nutrient, which means it both protects cells against oxidative stress (which robs the cells of energy) and also has a vital role in making the ATP molecule that supplies energy that cells need to maintain and repair themselves.

Coenzyme Q10 and Cholesterol

CoQ10 has beneficial effects on cholesterol profiles because of it’s role as a powerful antioxidant and free radical scavenger.  It’s been established that heart disease results from inflammation and free radical damage to the heart and the arteries through which blood flows.

By fighting oxidative stress and the free radicals it produces, CoQ10 can help prevent the damage to the endothelium and the process of atherosclerosis that causes coronary artery disease. The effect of CoQ10 on cholesterol is that it will raise good cholesterol (HDL) and lower LDL.

Even though we have learned recently that cholesterol does not CAUSE heart disease, it is a FACTOR in atherosclerosis that damages arteries. Coenzyme Q10 has been shown to alter the ratio of HDL to LDL that helps protect against coronary artery disease.

Cardiologists like Dr. Stephen Sinatra have been using Coenzyme Q10 to treat heart disease for many years, and now his colleagues are beginning to embrace this nutrient and add it to their treatment protocols, because of it’s ability to raise good cholesterol and lower inflammatory LDL particles.

Coenzyme Q10 and Statins

Statins, the drugs most often given to people to lower cholesterol have some very serious side effects. Some prominent cardiologists have come out against widespread statin use because the benefits of these drugs are far outweighed by the dangers to health that these drugs pose.

Statins deplete Coenzyme Q10, leaving the body vulnerable to a number of damaging processes that are rooted in oxidative stress and free radical damage. It is for this reason that a number of cardiologists recommend that in cases where statins are used the patient MUST be given Coenzyme Q10 in supplement form to protect against this statin caused deficiency.

The Case for Co Q10

Cardiologists are starting to use it, and in fact it has been used for many years in Japan to treat heart disease. Incidentally the Japanese are the longest lived population in the world, so it seems they know a thing or two about the health benefits of Coenzyme Q10.

The ability to raise good cholesterol with Coenzyme Q10 is the real value of this nutrient in helping to treat and prevent heart disease. Given the fact that heart disease is the number one killer of Americans, Coenzyme Q10 may prove to be one of the most effective strategies to keep your cardiovascular system healthy and extend your life.

Lowering triglycerides can significantly improve heart health! Your body is an totally integrated system. Knowing the cause of high triglycerides and learning how to reduce your levels will decease your risk of heart disease.

lowering triglyceridesWhile cholesterol is most often blamed for heart disease, recent scientific evidence does not support the theory that cholesterol causes cardiovascular disease. Fully half of all heart attacks occur in patients who have what are considered normal cholesterol levels. The evidence more strongly points toward triglycerides.

Triglycerides are a major factor in heart disease. An estimate two thirds of heart disease cases are at least partly a result of abnormal triglyceride levels.

There are two types of high triglycerides:

  • Familial (genetic) – usually over 400mg/dl this is not
    thought to be a cause of heart disease
  • Insulin resistant – usually 150-400mg/dl this is dangerous,
    associated with pre-diabetes and increased risk of heart disease

What are triglycerides and why are they important?

Triglycerides are lipids that are made from fats or carbohydrates you eat and are stored in the body. The higher their levels, the greater your risk for heart disease, which is why lowering triglycerides is so critical for your cardiovascular health.

Here is why elevated triglycerides are dangerous, and why lowering triglycerides is so important.

  • They are deposited in various organs including the heart
  • They can alter gene expression and increases heart disease
  • They can cause insulin resistance leading to diabetes
  • They can accumulate on artery walls causing plaque buildup
  • They thicken blood causing strokes and other circulatory
    problems
  • They contribute to abdominal obesity

What is a normal triglyceride level?

Before you go about lowering triglycerides, you need to check your levels to get a baseline so that you can tell how effective your efforts to lower them are!

The guidelines of the American Heart Association recommend that a normal triglyceride level is under 149 mg/dl.

However the Life Extension Foundation recommends an even lower level of 80-100 mg/dl measured in a fasting state.

The “fasting state” is when you have not eaten for at least 12 hours.

Unlike cholesterol, you really don’t have to worry about triglycerides going too low, so lowering triglycerides will have positive benefits for your health.  Doing the right things will bring the levels down naturally, to what is optimal for you.

Cause of high triglycerides

Just what causes these levels to become too high?

There are several factors:

  • Eating carbohydrates that raise your blood sugar rapidly
  • Problems with carbohydrate metabolism
  • Heavy drinking
  • Insulin resistance (poor insulin sensitivity)
  • A diet that consists of over 60% carbohydrate
  • Smoking
  • Lack of exercise – low physical activity
  • Obesity
  • Metabolic Syndrome
  • Kidney disease
  • Certain prescription medications (estrogen, birth control pills, tamoxifen, steroids, beta-blockers, and diuretics)

Lowering triglycerides

Lowering triglycerides really comes down to two things, restricting sugars, and getting regular exercise. Of course there is more to it than that, but those are the two most effective things.

Most people eat too many refined carbohydrates, and that is the cause of high triglycerides.

A “low glycemic diet” high in fiber will help in lowering triglycerides. This is because fiber slows down the entry of sugars into the bloodstream. Rapid entry of sugar into the bloodstream causes insulin to rise, and this promotes inflammation which in turn causes triglyceride levels to go up!

Nutritional supplements such as circumin, and green coffee extract, can also help by lowering inflammation, and helping the body manage blood sugar levels more efficiently.

Exercise also helps in lowering triglycerides  because it increases insulin sensitivity, maintains lean muscle, and mobilizes fatty acids to be burned for energy.

Below are some short simple steps for lowering triglycerides:

  • Limit your carbohydrates to mostly fresh vegetables – go easy on fruits
  • Eat what is known as a low glycemic diet
  • Avoid over consuming grains, and eating sweets
  • Eat lean proteins
  • Use nutritional supplements as you need them
  • Get some kind of brisk exercise each day

That’s pretty much it! Lowering triglycerides willboost heart health and improve the health of your entire cardiovascular system.  It’s probably the best things you can do to put yourself on a path to better health!