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.

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!

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.

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!

Normal cholesterol levels…just what are they?  This is hard to determine because what is normal for one person is not normal for another. There is only a range where experts generally agree the risk of heart disease either increases or decreases when your cholesterol level falls outside of that range.

That’s about the best modern medicine can do, because of the many other factors involved in heart disease, and the fact that there is really no “normal level” just a normal cholesterol range.

The following table will help define what normal cholesterol levels are said to be by the American Heart Association:

American Heart Association Guidelines
Desirable Borderline Risk
High Risk
Total Cholesterol
200 or less
200-239
240 and over
HDL
60 or higher
40 to 59
40 or less (men)
HDL
60 or higher
50 to 59
50 or less (women)
LDL
less than 100
130-159
160-189
Triglycerides
less than 150
150-199
200-499

Normal Cholesterol Range and Hear Disease Risk

Keep in mind that these so called normal cholesterol levels are not absolutes, they are statistical representations of risk based on data that has been accumulated from studies and patient populations. What that all means is that they are scientific guesses!

Also bear in mind that the pharmaceutical industry CAN and DOES influence guidelines for normal cholesterol levels and risk factors, because it is to their advantage to do so. When the guidelines lower the threshold at which a person is said to be “at risk” more drugs are prescribed by doctors based on those guidelines.

This is very good for the drug companies because it boosts their sales of statin drugs, but it is NOT so good for patients, because they are being given drugs with toxic side effects based on an assessed “risk” that has been influenced by the companies that make the drugs.

So use the normal cholesterol levels in the above chart as just a guide, and focus on lowering cholesterol naturally, as well as inflammation. When you use natural methods, your body will normalize it’s cholesterol levels to what is appropriate for YOU.

You will be much healthier for it and will avoid toxic medications. These drugs can themselves create life threatening side effects which may be as bad or worse than the medical condition they are supposed to prevent.

Normal Cholesterol Levels vs HDL Ratio

The chart above also references what we call the HDL/LDL ratio. This is the ratio of the so called “good cholesterol” vs the “bad cholesterol.” This ration is actually more important as a risk factor than the total cholesterol level, because HDL is said to protect against heart disease.

There are many ways to raise HDL levels which when you think about it may also raise your total cholesterol level. However remember that the higher the HDL level, the less chance of heart disease, so raising HDL is something you definitely want to do.

Some of the strategies I will show you in this blog will both lower LDL and raise HDL. So DO think about this in terms of achieving this healthy ratio, rather than getting hung up on just the total cholesterol numbers, and what normal cholesterol levels are supposed to be. Remember that this ratio is more important than just being in the normal cholesterol range.

Cholesterol production vs serum cholesterol

Serum cholesterol is the amount of cholesterol detected in your blood. Your body actually makes cholesterol, which is a perfectly normal and natural function. Unless you have a genetic defect, it won’t make too much cholesterol.

Your focus when achieve a normal cholesterol level should be diet, exercise, and nutritional supplements! Statin drugs prevent your body from making cholesterol which is a dangerous thing to do.

The correct way to achieve so called normal cholesterol levels is making sure your body has low levels of inflammation, and helping your body clear excess cholesterol from your system, rather than allowing it to be cycled back into your bloodstream again.

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.

The MTHFR gene is a hidden culprit in heart disease and explains much in the reasons why cholesterol numbers don’t tell you what your real risk for heart disease is. Understanding how this gene defect affects your good cholesterol levels and how to treat it is essential to protecting yourself from heart attacks.

MTHFR geneWhat is the MTHFR Gene?

This gene is responsible for operating what are called “methylation pathways” that involve your body’s ability to convert certain substances into their reduced or active form. If this gene is defective in your body, these vitally important methylation processes cannot be completed properly, and certain substances (vitamins and amino acids) can’t be absorbed by your body and you develop deficiencies.

Some of these substances are:

  • vitamin b-12
  • folic acid
  • cystiene

In the case of b-12 and folic acid, these substances are converted to their active forms of methylfolate and methylcobalamin. These active forms are what your body can actually use, and so if you can’t convert them properly, you end up with a deficiency.

Cystiene is converted to the toxic amino acid homocysteine and then to methionine. If your methylation pathways are not working properly due to the MTHFR gene defect, then you end up with an accumulation of homocystiene which is highly inflammatory and causes damage to your arteries.

How is Your Good Cholesterol Level Affected?

HDL-C also called the “good cholesterol,” can be effectively lowered by a certain type of MTHFR gene defect called: C677T polymorphism.  Since HDL is protective and lowers your risk of heart disease, this gene defect can raise your risk by lowering your good cholesterol level.

There are several variants of this gene defect, and they affect cardiovascular risk in different ways, but it’s important to be aware of their impact so that you can protect yourself. Remember that 50% of heart attacks occur in people who have what’s considered normal cholesterol levels.

The affect of the MTHFR gene is seen by many researchers as the missing piece of the puzzle in trying to determine why this is so. With this information you can go about protecting yourself by applying this new knowledge and lowering your risk not only for heart disease, but also for other chronic diseases that are caused by inflammation.

What Other Problems Can This Lead To?

A defect in the MTHFR gene can also result in increase risk for the following diseases:

  • Cancer
  • Stroke
  • Fibromyalgia
  • Polyneuropathy

How Do You Know if You Have it?

This is a very important question, because once you detect this, then you can guard against it’s effects. The most simple test you can do is to eat asparagus and note if your urine has a strong odor in the hours following your meal.

If this odor is present when you urinate, (you can’t miss it), then you can be sure that you do in fact have a defect (called a polymorphism) in the way your MTHFR gene operates. There are also lab tests that your doctor can do to detect this problem.
It may be necessary to have formal lab tests done so that this problem can be medically verified. It’s also important because your doctor has to order it for your insurance to cover it. The best and most responsible advice I can give you is to go through your doctor and get tested for this.

Fortunately there are ways to treat this problem, that will work and help to protect your health, but of course the first step is to determine whether you have it or not, and your doctor can order the tests to confirm it.

What Can I Do?

A defect in the MTHFR gene results in failure to operate certain methylation pathways and convert amino acids properly. However, forms of critical b-vitamins, vitamin B-12, and Folic acid, in their “active” forms, which means they do not have to be converted or methylated, CAN be absorbed by your body and help ensure these critical chemical reactions happen as they are supposed to.

Thus instead of taking folic acid, you would take “methyl-folate.” Instead of taking vitamin B-12 (cyanocobalamin) you would take “methylcobalamin.”

There are other substances that can help. They are called “methyl donors” because they donate or provide what’s called a “methyl group” to help the chemical reaction complete properly. There are foods that contain “methyl donors,” such as garlic, onions, avocadoes, ect.

There are also nutritional supplements such as trimethylglycine, and SAMe, as well as special formulations that contain combinations of these methyl donors to help provide what your body needs to do these conversions properly.

None of these substances are drugs, nor are they prohibitively expensive. However, most mainstream doctors do not know about them, nor about defects in the MTHFR gene, and so you may have to search for a physician that is up on the latest genetic research, that can help you safely manage this problem.

The website I recommend is:

http://mthfr.net/

which is a website run by Dr. Benjamin Lynch. There is a wealth of information on this website regarding methylation issues and the MTHFR gene. If you have this gene defect, I would highly recommend that you visit this website and educate yourself.

You can also click on this video:

to learn more about this topic, and start arming yourself with powerful information that will allow you to protect yourself against heart disease, cancer, strokes, Alzheimers, and other effects of methylation problems.

My reasons for delving into this topic is that it fills in the missing information that cholesterol numbers leave out. The effects of this gene defect on your good cholesterol level is probably one of the main reasons for the increased risk of heart disease.

Defects in the MTHFR gene are one of the most significant drivers of chronic disease, and by knowing if you carry this defect, you can takes very strong steps to protect your health and to live better and longer.

references:

Cardiovasc Diabetol. 2012 Oct 8;11:123. doi: 10.1186/1475-2840-11-123.
Several genetic polymorphisms interact with overweight/obesity to influence serum lipid levels.

J Atheroscler Thromb. 2009;16(6):815-20. Epub 2010 Jan 9.
Association of C677T polymorphism in MTHFR gene, high homocysteine and low HDL cholesterol plasma values in heterozygous familial hypercholesterolemia.

J Hum Genet. 2001;46(9):506-10.
An association of 5,10-methylenetetrahydrofolate reductase (MTHFR) gene polymorphism and common carotid atherosclerosis.

 

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.