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.

HDL cholesterol level is the most important factor in your cholesterol profile. The cholesterol hdl ratio is used to determine your risk of a heart attack or stroke. Low hdl means greater risk, and I will explain the reasons why.

hdl cholesterol levelThe effect of cholesterol on your heart health has been distorted by bad information over the years. This is because pharmaceutical companies want to sell statin drugs, so they influenced doctors to set up guidelines that call for proscribing these drugs for lowering cholesterol levels.

The drugs do not lower cholesterol naturally, they do it by interfering with your body’s natural production of lipids, which is unhealthy and dangerous. What makes cholesterol a problem in your arteries is inflammation and free radicals which oxidize the cholesterol and turn it into hard plaques. Hdl cholesterol prevents this process, and protects you against heart disease.

How to raise increase good cholesterol

We know that HDL cholesterol functions as an antioxidant in the body. This means that it will help prevent LDL cholesterol from turning into dangerous plaques inside your arteries. This is why the cholesterol HDL ratio can predict your risk of heart disease. The higher the HDL cholesterol levels, the lower your risk.

So just how do we increase good cholesterol? We do it by diet, exercise, and using certain nutritional supplements that help boost HDL  levels.

Let’s start with diet! Below are some foods that can help increase good cholesterol:

  • Fatty fish such as salmon, tuna, mackerel, sardines
  • Raw nuts and seeds like walnuts, pecans, almonds, and flaxseeds
  • Whole eggs (yes that’s right…they must be WHOLE eggs)
  • Onions
  • Fresh raw low glycemic vegetables – especially dark leafy greens
  • Oat bran
  • Alcohol – 1 or 2 drinks per day maximum

These foods work in a natural way by giving your body the raw materials such as essential fatty acids it needs to raise  HDL!

Nutritional Supplements

Nutritional supplements can also help you increase good cholesterol

  • Fish oil
  • Pantothenic acid (vitamin B-5)
  • niacin – (vitamin B-3)
  • Gugulipid
  • Coenzyme Q-10
  • Carnitine
  • Vitamin-C
  • Vitamin-D
  • Magnesium
  • Polycosanol
  • Vitamin E-complex
  • Alpha Lipoic Acid
  • N-Acetyl-Cysteine
  • CLA – conjugated linoleic acid

All of these supplements help increase HDL levels, however niacin (B-3) and calcium pantothenate (B-5) are the most effective, so you should focus on them first, and add others if needed.

Exercise to raise your HDL cholesterol level

The best form of exercise is some kind of internal training. This might be circuit weight training, kettlebells, bodyweight exercises, ect. The main principle is the workouts should be brief, intense, and make your heart and lungs work hard.

Naturally, if you are older, or not on good health, you should get clearance from your doctor before engaging in strenuous exercise. You should also work into an exercise program gradually so that your body gets used to it. Never jump right into an intense exercise program. Take time to build up your exercise capacity so that you don’t overdo it.

The PACE program by Dr. Al Sears is an excellent exercise system for this!

Just what are good HDL cholesterol levels?

Remember that the cholesterol HDL ratio is very important. That determines your risk of heart attack. The table below reflects the Amercian Heart Association guidelines:

American Heart Association Guidelines

Desirable Borderline Risk
High Risk
HDL
60 or higher
40 to 59
40 or less (men)
HDL
60 or higher
50 to 59
50 or less (women)

Action steps to raise for your HDL cholesterol level:

  • Get your cholesterol HDL ratio tested so you know what they are to start
  • Work in 3 15 minute sessions of circuit or interval training per week
  • Avoid refined foods if possible – stick to raw fruits and vegetables
  • Get plenty of healthy fats in your daily diet
  • Supplement with niacin (B-3) and calcium pantothenate (B-5) to raise HDL

Your HDL cholesterol level is one of the best predictive markers for heart disease that we know of. HDL cholesterol protects you against heart disease, stroke, cancer, and Alzheimer’s disease. Make it a point to get your HDL cholesterol levels checked, get them into the healthy range and keep them there. Your heart will thank you!

Natural hormone therapy for optimizing cholesterol has not yet gone mainstream in medicine, but it is going to be a popular new therapy in years to come. Bioidentical hormone therapy is a very safe and natural approach that will help people optimize cholesterol naturally and protect themselves from heart disease as they get older.

As you age, your hormonal systems begins to weaken, and that means that the amounts of critical hormones like, testosterone, DHEA, TSH, estrogen, and progesterone begin to decline. Since all of these hormones need to be in balance for your body to function properly, things begin to go wrong when one or more of these hormones decline, because then that delicate balance can no longer be maintained.

Medical science has slow to embrace natural hormone therapy for optimizing cholesterol , because this idea was considered radical due to misunderstanding by the scientific community. Recent studies have shown a strong correlation between declining hormones and higher cholesterol levels.

Clearly there is a link, and it appears as though restoring hormones to more youthful levels can normalize cholesterol quite effectively. This is logical because when you were younger and your hormone system was stronger and putting out higher levels of these critical hormones, your cholesterol levels were probably lower.

As you aged and your hormone system put out less and less of these hormones, your body was unable to maintain the healthier cholesterol profile your youth. It only makes sense that if you could go back to a more youthful hormone profile, you could significantly lower your risk of heart disease, and probably many other chronic diseases as well.

With that said, lets take a brief look at some research on natural hormone therapy for lowering cholesterol.

Why do declining hormones trigger increases in cholesterol levels?

The body uses cholesterol to make steroid hormones, and the theory is that when the levels of these hormones drop with age, the body tries to provide more cholesterol to the endocrine (hormonal) system to make hormones with.

To confirm this hypothesis, doctors Arnold Smith and Sergey Dzugan conducted a clinical research study on 41 patients with high cholesterol from 1997 to 2003. The results astounded them! In the study they replaced the hormones these patients were lacking, and all subjects experienced a significant drop in their blood cholesterol levels.

When using natural hormone therapy for optimizing cholesterol, it appeared that when normal hormone levels were restored, their bodies “down-regulated” (lowered output) of cholesterol from the liver. This suggests there is a mechanism whereby the body thinks the lower hormone levels are due to a lack of cholesterol, and so it increases it’s cholesterol production to give the body the “precursors” (necessary chemicals) to create these critical hormones.

Furthermore by lowering cholesterol “too much” we you could very well be preventing your body from synthesizing it’s critical hormones by limiting the cholesterol it needs to do it’s job. Nobody ever thinks about the fact that cholesterol is a vital and necessary substance, and that the only way you should go about trying to optimize it is by a natural process, not synthetic drugs.

Natural hormone therapy for lowering cholesterol is the correct approach because it takes into consideration how the body functions, and works with the body’s natural processes to lower cholesterol naturally.

The type of natural hormone therapy that I am speaking of is called bioidentical hormone therapy. It consists of a doctor doing blood and saliva testing on the patient to determine that baseline levels of all of the critical hormones, and then creating a prescription for the necessary hormones to be corrected. This is the principle behind natural hormone therapy.

This prescription is then processed by a compounding pharmacy using plant based hormones that are identical on the molecular level to what your own body produces. The dosages of these hormones the doctor prescribes are very precise and designed to get your critical hormone levels into the middle to high normal range.

This ensures that you only use just enough to create optimal health, and that any possible side effects are minimized or eliminated.

Natural hormone therapy for lowering cholesterol is one of the most effective and natural methods for lowering high cholesterol. It is backed by good scientific research and works WITH your body to safely lower cholesterol levels, rather than interfere with your body’s natural functions as statin drugs do.

References:

Med Hypotheses. 2002 Dec;59(6):751-6.
Hypercholesterolemia treatment: a new hypothesis or just an accident?
Dzugan SA, Arnold Smith R.
Source – North Central Mississippi Regional Cancer Center, Greenwood, Mississippi 38935-0549, USA. sdzugan@tecinfo.com

Ann Agric Environ Med. 2014 Mar 31;21(1):156-60.
Effects of growth hormone and testosterone therapy on aerobic and anaerobic fitness , body composition and lipoprotein profile in middle-aged men.
Zając A1, Wilk M2, Socha T3, Maszczyk A4, Chycki J2.

niacin taken to lower cholesterolNiacin for cholesterol has for years been the choice of natural supplements that lower cholesterol.  Niacin (vitamin b-3) can improve cholesterol profiles when used in high doses such as 1,000 to 3,000 milligrams per day.

The use of niacin to lower cholesterol has a lot of sound scientific research behind it. It is considered to be the most effective way to lower cholesterol naturally that is currently available.

This is far above the MRD (minimum daily requirement for vitamin b-3, so when it’s being used to lower cholesterol levels, we call that a “therapeutic dose.” These dosages will cause a reaction call a “niacin flush,” which if you are not used to it may be a little disturbing.

This flushing can be controlled by gradual increases in the dosage so that the body has time to adjust and does not react as strongly.

When using niacin for cholesterol, your skin will turn red and you will feel itchy. This is due to what’s called vasodilation. Niacin (also referred to as nicotinic acid) will lower cholesterol levels, reduce triglycerides, and improve the cholesterol hdl ratio, by boosting hdl levels.

Recent studies have shown that a lower dose (1.5 grams/day) of niacin is effective in lowering ldl levels and also boosting hdl levels. This dosage is better tolerated by the majority of people and is thought to be relatively safe for the liver.

Non-flush – niacin for cholesterol

There is a form of niacin that will not trigger as much flushing as regular niacin. The information on this form is contradictory, but some research indicates that it can be effective at both lowering ldl and raising hdl. It’s called extended release niacin.

People DO still get some flushing from this form, but much less. The issue of people not taking the regular form of niacin to lower cholesterol is because of the unpleasant flush, is not a problem with extended release niacin. Because it is so much milder, it may be more effective simply because people will not avoid taking it. This is called “patient compliance” in medical terms.

Together with using extended release niacin, other strategies to lessen the flush reaction are taking it with meals or snacks, and avoiding alcohol when taking it.

Niacin to lower cholesterol – dosage and side effects

Taking niacin for cholesterol, inhibits the breakdown of hdl in the body, which obviously results in higher hdl levels and a better cholesterol hdl ratio. Higher hdl levels alone lower the risk of heart disease, but niacin helps in another way, by lowering ldl levels as well.

Niacin taken at (1-3 grams/day) prevent the breakdown of fats which the liver uses to make lipoproteins. This lowers levels of both ldl and triglycerides, a very beneficial result. Lower triglyceride levels result in lower levels of ldl cholesterol which also lowers risk of heart attacks.

Side effects beyond the flushing reaction are rare but can include alterations in blood pressure, gastrointestinal distress, and liver damage. Although vitamins that lower cholesterol are safer than drugs, you really should seek expert medical advice when using niacin for cholesterol, both from the standpoint of safety and effectiveness.

You also need medical advice to avoid potential bad reactions from taking niacin for cholesterol with any drugs that you are on. Again the advice of a doctor is needed, because they are familiar with side effects and adverse reactions from combining drugs and nutrients.

Natural supplement or prescription

Odd as it might seem there ARE prescription forms of niacin. I have no information which suggests they work any better than what you can get over the counter, and in fact, they may have more side effects depending on how they were formulated.

If you are advised to take a prescription form of niacin for cholesterol, research the side effects very carefully as they are likely to be greater than what you would get with a natural supplement. You want to lower cholesterol naturally and safely!

Remember also that as effective as niacin is, you have to do all of the other things which protect you from heart disease, like eating a healthy diet, getting the right exercise, and reducing your stress. These strategies work together to keep your heart healthy.

Soluble fiber for cholesterol is another safe and healthy way to lower cholesterol naturally, which lowers your risk of heart disease. Using fiber to lower cholesterol is a safer alternative to toxic drugs, besides which foods high in fiber have many other health benefits.

soluble fiber for cholesterFoods high in fiber have an important function in your body, and help to lower your risk of several chronic health conditions. Such fiber rich foods should be included in your diet on a daily basis.

Soluble means that your body can break them down, as opposed to insoluble which means that they pass through your digestive system without being broken down.

What foods contain soluble fiber for cholesterol?

Here is a short list of foods high in fiber.

  •     Psyllium husks
  •     Peas, beans, lentils
  •     Oats, oat bran, wheat bran,
  •     Broccoli, carrots, squash, potatoes, Zucchini
  •     Apples, oranges, tangerines, plums, strawberries, blackberries, apricots

There are more comprehensive lists of foods high in fiber online, but the above list gives you an idea of common foods that you can include in your diet to lower cholesterol naturally.

How do foods high in fiber work?

Research studies have established a positive correlation between dietary fiber and lowered cholesterol levels. There are 3 mechanisms that possibly explain this lowering effect:

  • Preventing cholesterol to be re-absorbed from bile sales and causing more of it to be excreted by elimination (feces)
  • Lowered glycemic response and reduced stimulation of cholesterol synthesis in the liver
  • Fermentation effects of soluble fiber affect bile salts and cut down on re-absorption in a way that is not well understood by science

Excess cholesterol that is not used by the body to synthesize hormones or other important functions is combined with bile acids in your large intestine, is recycled through your liver, and ends up back in your bloodstream.

Foods high in fiber can bind with the cholesterol and help transport it out of your body when you move your bowels. This is part of the way that foods high in fiber can lower cholesterol naturally, rather than using statin drugs that have dangerous side effects.

Remember as well that these sources of fiber only work optimally when you are well hydrated. Water is essential to getting the maximum benefits from fiber on your diet, so make a point to consume plenty of clean pure water throughout the day.

Using fiber to lower cholesterol does work and has been shown to be effective in well conducted studies. The role of soluble fiber for cholesterol has been known for years, but the public has only recently been made aware of it’s benefits.

You could say that using soluble fiber for cholesterol is the most natural way to optimize your cholesterol levels and fiber has other health benefits as well as it’s effect on blood lipids. Better function of your gastrointestinal system (gut) improves health across the board, and fiber has been shown to be beneficial to improving levels of pro-biotic bacteria in the colon.

Daily Recommended Amounts

The USDA recommends 14 grams of fiber for every 1,000 calories consumed for healthy adults. This works out to about 25-30 grams of fiber per day. The average for adults in the United States is approximately 15 grams.

Increased intake of fiber to lower cholesterol has also been associated with a lower risk of cancer, stroke, Alzheimer’s disease, and diabetes, as well as heart disease. Foods high in fiber thus have many benefits beyond helping to optimize cholesterol levels.

Soluble fiber for cholesterol is one of the most important strategies for maintaining a healthy cholesterol profile. Try working these soluble fiber foods into your diet, and you will automatically lower your risk of heart disease!

Soluble fiber for cholesterol – scientific references:

Food Funct. 2010 Nov;1(2):149-55. doi: 10.1039/c0fo00080a. Epub 2010 Sep 30. Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides.
Gunness P, Gidley MJ.

Am J Clin Nutr. 1999 Jan;69(1):30-42. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Brown L, Rosner B, Willett WW, Sacks FM.

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!

C-Reactive Protein  or CRP,  is what is called an inflammatory marker. It measures levels of a particular protein that indicate increased inflammation in your body. Along with homocysteine, it completes the picture of heart disease risk that begins with your cholesterol profile.

c-reactie proteinWhile optimizing your cholesterol profile is important, medical researchers noticed that half of all heart attack victims had normal cholesterol levels.

They realized that there were risk factors other than just cholesterol. This is where the c-reactive protein test comes in.

The test is a measure of inflammation and infection in your body, both of which are significant risk factors for heart disease that are largely ignored by mainstream medicine. Inflammatory markers like CRP are necessary in order to get an accurate idea of what your heart disease risk really is!

The test is part of that missing piece of the puzzle that explains heart disease risk, beyond just your cholesterol numbers. If your levels are high, then lowering them will definitely lessen your risk of heart disease. When you attempt to lower cholesterol naturally, you will have to pay attention to
CRP as well. The good news is that the same strategies will work for both!

What elevates CRP?

Your levels of c-reactive protein are elevated by increased inflammation in your body. Many things can cause this, so it is important to have the test done when you are feeling well and not suffering from illness or unusual stress, so that you can get an accurate reading of your levels, without
having the level elevated due to some injury, illness, or trauma.

For instance oral bacteria from dental cavities can elevate CRP levels, because those bacteria also cause inflammation. This is why dental health is correlated with heart disease risk. Bacterial infections of any kind will raise inflammation as your immune system attempts to fight off the bacteria.

What are healthy levels of c-reactive protein?

The CRP test measures results in milligrams per liter of blood.

The following guidelines for are recommended by the
American Heart Association (AHA) to determine heart disease risk:

  •     Low risk: CRP is 1 milligram/per liter or less
  •     Moderate risk: CRP is 1 to 3 milligrams/ per liter
  •     High risk: CRP is greater than 3 milligrams/ per liter

Lowering Inflammation

How do you lower inflammation and get the levels on the c-reactive protein test into the healthy range?  Since all these heart disease risk factors respond to the same lifestyle changes, you can address them all by doing a few simple things.

  •     Eating an “anti-inflammatory diet”
  •     Practice good oral hygiene
  •     Getting regular exercise
  •     Grounding
  •     Stress reduction
  •     Proper nutritional supplements

The Bottom Line

All of the various risk factors for heart disease may seem bewildering and overly technical. That is how medical science functions. Every factor must be measured and accounted for. The good part is that when you lower cholesterol naturally, you will be addressing these other factors as well.

However as I mentioned before, all of these factors are related, and they are just various manifestations of inflammation. Lowering inflammation will bring CRP and these other heart disease indicators to a better level. So that should be your goal, to use diet, exercise and nutritional supplementation in lowering inflammation.

C-reactive protein, homocysteine, and cholesterol profile are all necessary tests to precisely and accurately determine what your risk for heart disease really is. Work to lower your inflammatory markers, and you will be much healthier for it!

Cholesterol lowering exercise has three basic functions, to lower triglycerides and LDL, lower blood sugar, and to raise HDL cholesterol. Any form of exercise that does those three things will help.

kettlebell exerciseExercise and cholesterol are inversely related. This simply means that the more exercise you do, the more you can reduce your cholesterol levels, provided you are exercising correctly.

Most of the studies on exercise and cholesterol were done on aerobic exercise like  running or jogging. These activities are reported to lower LDL between 5-10%, and raise HDL cholesterol from 3-6%. These are estimates in a range of results, so your individual results may be more or less than this.

The important thing is that any activity is beneficial, and you have to modify the type of cholesterol lowering exercise to suit your individual circumstances. For instance, if you have injuries or orthopedic problems, you might want to do some kind of exercise in a pool that is non impact like swimming, or other water exercise. Even walking is preferable to being idle.

With that said, lets look at what types of cholesterol lowering exercise is best  and what makes these forms of exercise so effective.

Aerobic Exercise

This form of exercise utilizes oxygen as you go and will raise HDL cholesterol. It is the most studied form of exercise to help prevent heart disease. However I would caution that aerobics can be overdone, and have negative effects on your hormonal system if you do them too long at a slow steady pace because it raises cortisol which is a stress hormone that is bad for the heart.

Interval Training

Interval training is a great compromise as it can increase heart and lung function, but will not negatively effect your hormonal system. Interval training utilizes short intense bursts of exercise followed by a slowdown or rest period.

Heavyhands and kettlebell training are two examples of exercise that use interval training rather than steady state cardiovascular exercise. Intervals are not specific to the exercise device or equipment, rather it is exercise pace and timing that makes interval training so effective.

A good example of this is the PACE program of Dr. Al Sears M.D. This program utilizes a form of interval training to raise peak fitness and prepare the heart and lungs for occasional bursts of intense activity.

It is the stress of sudden intense activity in an unconditioned person that is most likely to trigger a heart attack, so getting the body used to handling this stress can protect against it.

Kettlebells

Kettlebell training is my favorite form of cholesterol lowering exercise,  because it combines strength training with cardiovascular exercise at the same time. It will help maintain muscle mass, which will lower triglycerides by keeping blood sugar low.

As I mentioned previously, you can do interval training  very effectively with kettlebells but you have to be cautious and make sure you use proper technique as these exercise implements can be tricky to handle.  I strongly suggest you either get professional instruction, or purchase a good book or DVD that teaches how to do these exercises properly.

Kettlebell training can help raise HDL cholesterol because of the cardiovascular aspects of this exercise. Since you cannot adjust the weight of a kettlebell, you will need to come up with creative ways to make the exercises more intense and physically demanding. This form of training seems to be very effective for burning stored bodyfat , which is important when exercising for heart health.

The Bottom Line

Cholesterol lowering exercise can range from light simple exercise like walking to intense exercise like intervals or kettlebell training. The most important thing is that it fits your physical limitations, lifestyle, and individual needs.

Start easy and keep it simple, but get moving and make regular exercise a part of your life. You will look and feel better, and will lower cholesterol naturally.