Tag: High-density lipoprotein

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Nutrition myths junked: Eggs, carbs are okay

NEW YORK: Avoid eggs. Drink 8 glasses of water a day. Eating carbs will make you fat. Nutritional advice such as this has been touted for years but is it accurate?

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Not necessarily, according to Wendy Repovich, an exercise physiologist at Eastern Washington University in Cheyenne, Washington, who did her best to dispel several common nutrition misconceptions during an American College of Sports Medicine-sponsored health and fitness summit held recently in Dallas.

“Eating eggs will raise your cholesterol.” This myth started because egg yolks have the most concentrated amount of cholesterol in any food, Repovich said. However, when eaten in moderation, eggs do not contain enough cholesterol to pose health risks, she said.

“Most people avoid eggs and probably if they have any kind of cardiovascular risk their physicians tell them to avoid eggs,” Repovich said. “But really, there aren’t a whole lot of studies that show that one or two eggs a day really make a difference to cholesterol levels.”

“Eating carbohydrates makes you fat” is another myth. Cutting carbs from the diet may help a person shed pounds due to water loss from a decrease in carbohydrate stores, Repovich said, but eating carbs in moderation does not directly lead to weight gain.

Here’s another myth. “Drink 8 glasses of water a day.” Repovich said people need to replace water lost through breathing, urinating, sweating each day but that doesn’t necessarily total two litres of water. “I see an awful lot of people carrying bottled water around,” Repovich said.

“I think people are still under the impression that they have to drink 8 glasses of water a day, but most people don’t realise they get water from other sources in the diet.” And too much water can be harmful, Repovich warned, leading possibly to an imbalance in the body of sodium, a condition called hyponatremia.

It’s also a myth, Repovich said, that everyone needs vitamin supplements. People who eat a variety of fruits, vegetables, whole grains, along with moderate amounts of a variety of low-fat dairy and protein and the right quantity of calories, probably don’t need a vitamin supplement, she said.

Source:The Times Of India

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Functional Foods: Enhanced for Health

Should you buy into super foods — products with added vitamins, herbs and extracts? Here’s what you need to know :

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The link between diet and health continues to grow, and researchers have begun looking at benefits that certain foods may provide beyond their basic nutritional value. Recent years have seen a growing interest in functional foods — foods that have specific components, naturally occurring or added, that may reduce the risk of certain diseases. Whole as well as fortified, enriched, or enhanced foods can fall into this category.

Unmodified whole foods such as fruits and vegetables are the simplest example of a functional food. For example, broccoli, carrots, or tomatoes may be considered functional foods because they are particularly rich in compounds that have been linked with reduced risk of various diseases. Modified foods, including those fortified with nutrients or enhanced with specific phytochemicals or botanical extracts, are also functional foods. There is hope that these can play a role in prevention and treatment of conditions like cancer, diabetes, high blood pressure, heart disease, arthritis, and others.

The functional-food market is one of the fastest-growing segments of the U.S. food industry, and is also growing rapidly in Japan and England. In other countries, such as Canada, growth is slower because of current regulatory constraints.

Some types of fortified functional foods have been around for a long time. For example, we fortify milk and margarine with vitamin D to prevent vitamin D deficiency diseases such as rickets. We add iodine to salt to prevent goiter. But the recent explosion of research into the role of food and nutrients and disease has resulted in huge interest by food companies to develop and market foods as medicine. For example, in the United States, products like cereal with added psyllium to lower cholesterol and tea with St. John’s wort for mood improvement are now found on store shelves. Since these products are not regulated, a consumer has no way of knowing how much of the supposed “active ingredient” they contain. Herbal medicine experts decry the addition of herbs to products such as soft drinks and snacks as an attempt to exploit people’s growing interest in alternative medicine. These products are not available in Canada.

There are many areas of controversy surrounding functional foods. Some believe that they will distract people from eating healthy diets. Some blast manufacturers for making health claims for which, in many cases, there is little or no scientific support. Others believe that there is plenty of evidence to show that certain functional foods could be the answer to reducing the prevalence of chronic disease and the cost of treatment. Regardless of the controversy, strong consumer interest in functional foods will most likely drive continued development of this market.

Here is a list of some food components that are the focus of current research:
1.Omega-3 fatty acids. These have been linked to the treatment and prevention of a large variety of diseases, including heart disease and stroke, lupus, diabetes, inflammatory bowel disease, arthritis, and breast, colon, and prostate cancer. Foods containing omega-3 fatty acids include fatty fish, fish oils, and flaxseed. Some eggs now contain omega-3 fatty acids.

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2.Soy protein : Research supports soy protein’s role in the reduction of blood cholesterol levels. It remains unknown whether the effect comes from the isoflavones (hormonelike plant compounds) in soy or some other components — perhaps sterols. Isoflavones are now being studied for their potential anticancer properties. They may also guard against osteoporosis. Soy protein can be found in a variety of soy foods, including soybeans, soy nuts, tofu, and soy beverage.

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3.Probiotics and prebiotics : Probiotics are active bacterial cultures that can help restore gut function and improve immune response. They are found in yogurt and other fermented foods. Prebiotics are substances that stimulate the growth of specific beneficial bacteria in the colon. Fructooligosaccharide (FOS) and inulin, both of which are found in chicory root, are good examples. They can be extracted from the root and added to processed foods.

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4.Lutein : This carotenoid (a type of antioxidant) has been linked to age-related macular degeneration, the main cause of vision loss in older people. It is in foods such as eggs, corn, spinach, kiwifruits, oranges, broccoli, and chard.
Psyllium. In the United States, psyllium is being added to cereals and other foods for its cholesterol-lowering soluble fiber.

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5.Oats : Oats have been widely studied for their ability to lower cholesterol levels. They contain a cholesterol-reducing soluble fiber known as beta-glucan.

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Stanols and sterols. In the United States, these cholesterol-lowering compounds, which are derived from wood oils, are being added to margarines such as Benecol.
When in Doubt, Stick With Nature’s Functional Foods
As researchers and food companies continue to look at new ways to link food products with disease prevention and treatment, remember that nature has provided us with an abundance of functional foods. Fruits and vegetables, as well as whole grains, legumes, nuts, and seeds are examples of foods naturally packed with phytonutrients that we know can lower the risk of cancer, heart disease, hypertension, and many other chronic diseases. No matter what the future of functional foods brings, you can’t go wrong sticking with the basics.

From: Foods That Harm, Foods That Heal

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Oat Fiber

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 OAT FIBER is good for gas and upset stomach; helps prevent heart disease by reducing cholesterol; good source of VITAMIN B; good for skin and hemorrhoids – the extract has a calming effect on the body…..CLICK & SEE

OAT formulas relieve pain of the liver and gall bladder which may occur after excessive ingestion of fatty foods, alcohol or coffee. Such are useful when a person has been exposed to aromatic hydrocarbons including solvents and paints. This type of formula stimulates enzyme production, white blood cell cleaning and increases blood supply to the liver.

OATS are an effective cholesterol fighter. OATS also contain cancer-battling SELENIUM, and POTASSIUM, B VITAMINS and IRON). PUFFED WHEAT and OATMEAL are high in ZINC.

The correct diet should have fiber in it to help to regulate blood glucose levels, aid in lowering cholesterol, and help in the removal of toxins. Oat Fiber is a convenient method of adding beneficial Fiber to your daily diet. More concentrated than oat bran, oat fiber is about 90% dietary fiber by weight.

Heart disease is the number one killer in America. No wonder Americans are more concerned about having a healthy diet. Oats are high in soluble dietary fiber. Soluble dietary fiber helps lower blood cholesterol, therefore, reducing the risk of heart disease. Oat fiber contains more soluble dietary fiber than oats or even oat bran.

Oat fiber also serves as an excellent addition to low carbohydrate recipes. 100% Oat fiber. 0 net carbs. Oat fiber, which is an ingredient low in available carbohydrates, absorbs up to seven times its weight in water making it useful for the bakery and snacks, dairy and meat industries. When added to bakery products, oat fiber allows for the production of low carbohydrate breads, pastries, muffins, bagels, tacos and tortillas.

From the Department of Food Science and Human Nutrition (BMD, KPD, RCH, and CLM) and the Department of Health and Exercise Science (KPD, SDB, and LRD), Colorado State University, Fort Collins.

Background: No studies have examined whether increased consumption of oat cereal, rich in soluble fiber, favorably alters lipoprotein particle size and number.

Objective: Examined the effects of large servings of either oat or wheat cereal on plasma lipids, lipoprotein subclasses, lipoprotein particle diameters, and LDL particle number.

Design: Thirty-six overweight men aged 50–75 y were randomly assigned to consume daily for 12 wk either oat or wheat cereal providing 14 g dietary fiber/d. Before and after the intervention, plasma lipid and lipoprotein subclasses were measured with proton nuclear magnetic resonance spectroscopy, and whole-body insulin sensitivity was estimated with the frequently sampled intravenous-glucose-tolerance test.

Results: Time-by-treatment interactions (P < 0.05) for LDL cholesterol (oat: -2.5%; wheat: 8.0%), small LDL cholesterol (oat: -17.3%; wheat: 60.4%), LDL particle number (oat: -5.0%; wheat: 14.2%), and LDL:HDL cholesterol (oat: -6.3%; wheat: 14.2%) were observed. Time-by-treatment interactions were nearly significant for total cholesterol (oat: -2.5%; wheat: 6.3%; P = 0.08), triacylglycerol (oat: -6.6%; wheat: 22.0%; P = 0.07), and VLDL triacylglycerol (oat: -7.6%; wheat: 2.7%; P = 0.08). No significant time-by-treatment interactions were observed for HDL cholesterol, HDL-cholesterol subclasses, or LDL, HDL, and VLDL particle diameters. Insulin sensitivity did not change significantly with either intervention.

Conclusions: The oat compared with the wheat cereal produced lower concentrations of small, dense LDL cholesterol and LDL particle number without producing adverse changes in blood triacylglycerol or HDL-cholesterol concentrations. These beneficial alterations may contribute to the cardioprotective effect of oat fiber.

Help taken from:Dr.Yang’s Herbs & Gems for Health and American Journal of Clinical Nutrition,

 

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Heart-Healthy Advice You Need

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Whether you’re at high risk for heart trouble or you’re trying to control early-stage heart disease, here are some simple lifestyle changes you can make.

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Exersise and Eat Right.
Simple lifestyle changes can help reduce your risk of heart disease. If you’re at high risk or you’re trying to control early-stage heart disease, here are some important preventive steps — involving diet, exercise, medical options, supplements and lifestyle — you can take.
Diet
Think international. People who eat a traditional Mediterranean or Asian diet appear to have lower rates of heart disease than those who eat a typical American diet. Incorporate elements of these diets into your healthy eating plan.

Eat heart-smart foods. Choose foods that can reduce cholesterol and improve heart health, such as fruits (apples, avocados, dried fruits, grapefruit, oranges, strawberries), vegetables (broccoli, carrots, corn, lima beans, onions), seafood (clams, mussels, oysters), fish containing omega-3 fatty acids (salmon and bluefish), soy, nuts and whole-grain breads and cereals.

Cut the fat. To keep your cholesterol level down, limit the amount of fat you eat, especially saturated fat. Your total fat intake should be no more than 30% of your daily calories. Focus on low-fat alternatives to red meat, such as fish or skinless chicken or turkey. Eating fish several times a week can cut your risk of heart attack by as much as half. Lower your intake of dairy fats by switching to low-fat or skim varieties. Or try soy milk — soy protein can lower cholesterol.
Spice it up. If you have high blood pressure, cut your sodium intake. In fact, researchers now think that even people whose blood pressure is within normal range should cut back on sodium. Avoid processed foods, which contain a lot of sodium, and ease up on salt at mealtime. But don’t settle for bland fare. Add flavor with salsa, curry, peppers, or garlic. Eating one to three cloves of garlic a day has been shown to reduce blood pressure and possibly lower cholesterol.

Add rough stuff. Soluble fiber — plentiful in fresh fruits, vegetables, legumes and whole grains — prevents arterial plaque buildup. Studies show that eating three or more servings of fruits and vegetables daily can lower the risk of heart attack and stroke by 25% or more. In one study, eating cooked dried beans daily lowered LDL, or “bad” cholesterol, by 20% in just three weeks. Other research showed that a diet high in whole grains can cut a woman’s risk of dying from heart disease by up to 15%. And dozens of studies confirm that eating oats has a cholesterol-lowering effect.

Seeing red. Drinking alcohol in moderation raises HDL, or “good,” cholesterol and “thins” the blood, reducing the likelihood of clots that can cause heart attack and stroke. Red wine offers additional benefits. Its dark pigments are rich in bioflavonoids that prevent the oxidation of LDL, making it less likely to stick to artery walls. Research showed that people who drank two 8-ounce glasses of red wine a day were 40% less likely to have a heart attack than those who didn’t imbibe. But don’t overdo it — too much alcohol raises your triglyceride level (and high triglyceride levels are linked to coronary artery disease and untreated diabetes in some people). And if you have an alcohol problem, the harm far outweighs any potential benefit. Other good sources of bioflavonoids: black and green tea, onions, kale and apples.

Exercise
Work your heart. The best preventive medicine for your heart is aerobic exercise. It reduces high blood pressure and atherosclerosis by widening the blood vessels. Plus, it raises “good” cholesterol levels. Choose an activity that works the large muscles of your legs and buttocks (like brisk walking or bicycling), and strive to reach your target heart rate for at least 15 to 20 minutes, three or four times a week.

An (up)lifting idea. An American Heart Association (AHA) survey found that lifting weights a few times a week can improve heart health in some people. That’s because stronger muscles can lower your heart rate and blood pressure. Having more muscle tissue also raises your metabolism, which helps control your weight. But don’t skip the brisk walk. The AHA recommends pumping iron in addition to aerobic exercise.

Be flexible. Flexibility exercises like yoga not only help keep your joints limber but also help cut the production of stress hormones that can contribute to heart disease.

Evaluate Your Heart Health
Medical Options
Schedule a checkup. Until age 65, you should have your blood pressure checked at least every other year. At age 65, you should have it checked at least annually. Most doctors also recommend a yearly cholesterol screening if you have high cholesterol or other heart-disease risk factors. Your doctor may also recommend electrocardiography (an ECG) to evaluate your heart health. While you’re there, ask about a simple blood test for a substance called C-reactive protein. According to Harvard researchers studying 28,000 healthy women, this test helped predict heart attack risk better than cholesterol tests.
An aspirin a day? People with existing heart disease may benefit from low-dose aspirin therapy, which may prevent heart attacks. The dosage ranges from part of an aspirin (80 mg) to one aspirin (325 mg) daily. Ask your doctor what’s right for you.

Depressurize. High blood pressure can lead to heart disease. If diet and exercise can’t control it, blood-pressure medication can help.

Deal with diabetes. People with diabetes, most of whom are adults with the type 2 form of the disease, are two to four times more likely to have heart disease or stroke. Controlling the disease is often just a matter of losing extra pounds, exercising regularly and following a heart-healthy diet.
Don’t ignore depression. One study found that depressed people were 1.7 times more likely to develop heart disease and that depressed men were nearly three times as likely to die from it. See your doctor for help.

Supplements
Consider folate and vitamin B6. These vitamins lower elevated levels of homocysteine, a substance in the blood that may raise your risk of heart disease. A daily intake of more than 400 mcg of folate and 3 mg of B6 appears to reduce the risk of heart disease in women.

Go fish. Fish oil capsules contain omega-3 fatty acids, which act as anticlotting agents. Check with your doctor before taking them to avoid interactions with other medications.
Get garlic. Garlic capsules offer the health benefits of garlic without odor. Choose pills that supply 4000 mcg of allicin and take 400 to 600 mg a day.

Lifestyle
Rein in your rage. Don’t get mad — it’s bad for your heart. A study of nearly 13,000 people found that those who were quick to anger were almost three times more likely to have heart attacks than their cooler-headed peers.

Stay trim. Being even slightly overweight can increase your blood pressure and put you at greater risk for heart disease. Follow a heart-smart diet and make exercise a priority.
No ifs, ands, or butts. According to the American Heart Association, you can cut your risk of death related to heart disease by 50% by kicking the smoking habit. After three smoke-free years, your risk of heart disease is the same as that of a lifelong nonsmoker.

Time out. Minimize stress, a risk factor for heart disease. Try meditation or visualization or yoga. Prayer may also help. Take brisk walks with a friend; your conversation may add extra stress relief.
Getting away is good for your heart. Researchers found that men between ages 35 and 57 who took a yearly vacation were one-third less likely to die from heart disease than their stay-at-work colleagues.

Source  :Readers Digest

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The Essential Multivitamin

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More Americans take a daily multivitamin than any other supplement. It’s an easy, safe way to get numerous benefits from a variety of nutrients without having to pop a handful of pills every day……..CLICK & SEE

Taking a daily multivitamin is especially important for older adults because as we age, our bodies become less efficient at absorbing vitamins and minerals from food. And if you follow a vegetarian diet, you may not be consuming enough of certain vitamins and minerals to begin with.

When choosing a multivitamin, pick a brand with high quality control, high reported bioavailability (this means your body can absorb the vitamins), and few additives. These include multis by Thorne, PhytoPharmica, and Vital Nutrients. Don’t choose a multi that contains iron unless you’re a woman who is still menstruating or your doctor has recommended that you take additional iron.

Multivitamins got a boost in June 2002, when the Journal of the American Medical Association published two articles by Harvard doctors on their benefits. The doctors recommended that everyone, regardless of age or health status, take one. We agree. Among the heart-related benefits you might reap are a lower homocysteine level and less oxidation of LDL. Some of the nutrients most likely responsible include:

B vitamins. One of the best reasons to take a multivitamin every day is to be certain to get your fill of B vitamins. This family of vitamins — thiamin, riboflavin (B1), pyridoxine (B6), niacin (B3), pantothenic acid (B5), cobalamin (B12), folic acid, biotin, choline, inositol, and para-aminobenzoic acid — plays a critical role in every function inside your body. But the vitamins really shine when it comes to your heart. Folate, B6, and B12 help prevent a dangerous buildup of the amino acid homocysteine. If homocysteine levels rise too high, they damage endothelial cells (which line the arteries), blocking the production of nitric oxide and leaving arteries more prone to plaque buildup. Keeping homocysteine in check is a good enough reason by itself to take a multivitamin.

Another B vitamin, choline, helps your body process cholesterol. And vitamin B5 can actually lower LDL and triglycerides and raise HDL, at least at high doses. The vitamin apparently works by reducing the amount of cholesterol your liver makes.

Generally, a multivitamin will give you all of the B vitamins your body needs. But if you have elevated homocysteine levels, talk to your doctor about taking an additional B vitamin supplement. Should you decide to do so, don’t exceed the recommended dosages. Because they are fat soluble, many of these vitamins can build up in the body to toxic levels.

From:Cut Your Cholesterol

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