What High Cholesterol Blood Tests Mean & How to Help Prevent High Cholesterol

According to the American Heart Association (www.americanheart.org), in addition to the fact that one out of every two persons will die of heart disease, over 70 million Americans currently have some type of heart disease. (Note: This does not include the tens of millions of people who are in the process of developing heart disease in coming years). The cost of treating heart disease (also know as cardiovascular disease, or CVD), in both direct and indirect costs is estimated to be over $400 billion annually.

Cardiovascular disease results in reduced quality of life, and an enormous cost to both society and taxpayers is avoidable, if only individuals would begin to take more responsibility to prevent heart disease through healthy eating and better lifestyle habits and regular doctor approved exercise. In addition you should consider including the proper use of nutritional supplements such as taking a high quality daily multi-vitamin and getting enough daily Essential Fatty Acids from eating healthy wild Salmon fish (non farmed raised), at least 2 to 3 times weekly and or taking quality fish oil supplements. There are also high quality nutritional supplements and natural enzymes that can help support better circulatory health. (see below)

About Cholesterol

Although, inflammation occurring in the body and high Homocysteine and C-Reactive Protein levels are still your most important tests to determine if you are a likely candidate for a heart attack, (see next week’s blog on those two issues), if your cholesterol is exceedingly high, usually being listed as over 240 mg, then generally those levels should be reduced to a more moderate 200 mg or less level. Remember, cholesterol is necessary for the body and brain to function well and studies have shown that reducing your cholesterol levels too low (less than 160 mg), can actually help shorten your life.

When you visit your doctor for your annual exam, he or she will most likely do a simple blood test to check your cholesterol levels. Do you know what the numbers mean?

First, it must be generally be understood that cholesterol usually can’t be dissolved in the blood, however, certain supplements and natural digestive enzymes: (nattokinase, bromelain), fish oiI, garlic and lecithin may help. (Also, a product called Circulatory Support mentioned at the end may be of aid). Cholesterol generally has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides, make up your total cholesterol count.

LDL (Bad) Cholesterol

When too much LDL cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) Cholesterol

About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease.

Triglycerides

Triglyceride is a form of fat made in the body. Many people with heart disease and/or diabetes also have high triglyceride levels.

Here are some guidelines from the American Heart Association:

Your Total Blood (or Serum) Cholesterol Level

Less than 200 mg/dL: Desirable

If your LDL, HDL, and triglyceride levels are also at desirable levels and you have no other risk factors for heart disease, total blood cholesterol below 200 mg/dL puts you at relatively low risk of coronary heart disease. Even with a low risk, however, it’s still smart to eat a heart-healthy diet, get regular physical activity and avoid tobacco smoke.

200-239 mg/dL: Borderline-High Risk

If your total cholesterol falls between 200 and 239 mg/dL, your doctor will evaluate your levels of LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides. It’s possible to have borderline-high total cholesterol numbers with normal levels of LDL (bad) cholesterol balanced by high HDL (good) cholesterol.

240 mg/dL and over: High Risk

People who have a total cholesterol level of 240 mg/dL or more typically have twice the risk of coronary heart disease as people whose cholesterol level is desirable (200 mg/dL).

Your LDL (Bad) Cholesterol Level

The lower your LDL cholesterol, the lower your risk of heart attack and stroke. In fact, it’s a better gauge of risk than total blood cholesterol. In general, LDL levels fall into these categories:

LDL Cholesterol Levels

Less than 100 mg/dL Optimal

100 to 129 mg/dL Near Optimal/ Above Optimal

130 to 159 mg/dL Borderline High

160 to 189 mg/dL High

190 mg/dL and above Very High

Your HDL (Good) Cholesterol Level

With HDL (good) cholesterol, higher levels are better. Low HDL cholesterol (less than 40 mg/dL for men, less than 50 mg/dL for women) puts you at higher risk for heart disease.

Smoking, being overweight, and being sedentary can all result in lower HDL cholesterol. To raise your HDL level, avoid tobacco smoke, maintain a healthy weight and get at least 30 to 60 minutes of physical activity more days than not.

People with high blood triglycerides usually also have lower HDL cholesterol and a higher risk of heart attack and stroke.

Your Triglyceride Level

Triglyceride is a form of fat. People with high triglycerides often have a high total cholesterol level, including high LDL (bad) cholesterol and low HDL (good) cholesterol levels.

Your triglyceride level will fall into one of these categories:

o Normal: less than 150 mg/dL

o Borderline-High: 150-199 mg/dL

o High: 200-499 mg/dL

o Very High: 500 mg/dL

Many people have high triglyceride levels due to being overweight/obese, physical inactivity, cigarette smoking, excess alcohol consumption, and/or a diet very high in carbohydrates (60 percent of more of calories).

Author: Hal Decker
Article Source: EzineArticles.com
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Lower Cholesterol Naturally Using a Smorgasbord of Fiber

With a high cholesterol and heart disease in the family, Phil’s doctor had urged him to adhere to American Heart Association’s low-fat, low-cholesterol diet.

“Your LDL cholesterol is 181–it’s down only 7%. That’s still too high, Phil,” the doctor said, sighing. “At your age (46 years old), you can’t afford to walk around with an LDL that high. You’ll end up with a heart attack. Here’s a prescription for —–, a statin drug. This’ll drop your cholesterol like a stone.”

Phil took the doctor’s prescription but never filled it. He’d read somewhere about the muscle and liver side-effects of the so-called “statin” cholesterol drugs. Despite his doctor’s reassurances, he was more scared of the drug than of the prospect of a heart attack in his life. Instead, he embarked on a program that included several readily-obtainable foods and included them in his daily routine for several months.

On his return to the doctor, Phil’s LDL was down to 112–a 38% drop. “Wow! That’s a great result on your medicine,” the doctor declared. But Phil informed him of his reluctance to take the medication and how he used foods instead.

Mention fiber and nearly everyone thinks of the dry, cardboard-like breakfast cereals found in the grocery store. It’s as if healthy ingredients come at the cost of taste. But the majority of fibers these products contain really provide limited benefits. Wheat-fiber based products like these have essentially no effect whatsoever on cholesterol in your body (though it’s good for your bowels.)

Fiber comes in a broad variety of shapes and sizes that you can incorporate into your nutritional program in interesting, delicious ways that can deliver powerful health benefits. With knowledge of superior sources of fiber in food and supplements, you can create a smorgasbord of fiber to substantially lower cholesterol.

But I already eat whole wheat bread!

Most Americans take in a meager 14 grams of fiber a day. Processed foods created for convenience and temptation (and profit) are generally stripped of fiber content. Sugary, dried, instant, microwavable, just-add-water foods in glitzy packaging are therefore miserably deficient in fiber.

The benefits of fiber begin when you take in at least 25 grams every day. This is the level of fiber intake recommended by most national organizations like the American Heart Association. But something unexpected happens when your fiber intake is 50 grams or more a day: cholesterol plummets, blood sugar is lowered, diabetes can be prevented–and you can lose weight, too.

The diet advocated by the American Heart Association lowers cholesterol around 7%. (Yawn.) Compare this to a diet with more stratospheric quantities of fiber (>50 grams per day): cholesterol is lowered 30% or more– that’s as good as the statin cholesterol medicines. (Imagine what would happen if you combined a cholesterol-lowering medicine and super-high fiber intake.)

Oat bran

Beta-glucan is a soluble fiber that avidly absorbs water and transforms into a gooey gel. This gel, as it traverses the twenty-some feet of intestines, is an efficient absorber of cholesterol. Beta-glucan is responsible for the cholesterol-lowering properties of oatmeal that you’ve likely heard about. You know what’s even better than oatmeal? Oat bran. Ounce for ounce, oat bran has twice the soluble fiber of oatmeal. You can buy oat bran in bags and boxes in most grocery stores. Oat bran is also more versatile. You can use it as a hot cereal microwaved in skim milk or soy milk (add raw sunflower or pumpkin seeds, fresh berries, or sliced fruit), or you can add it to yogurt, fruit smoothies, or protein drinks. Like oatmeal, you can also use it in your baking.

One ounce of oat bran (1/4 cup) contains 4 grams of fiber, of which 3 grams are soluble. Including ¼ cup of oat bran a day in your diet can powerfully lower cholesterol.

Pectins

Pectin is the soluble fiber found in abundance in apples and citrus fruits, especially grapefruit. In citrus, the pectin is most concentrated in the white rinds, not the pulp, so don’t do such a good job when you peel. The quantity of pectin in a single piece of fruit is relatively modest (around 1.5 grams), but when reaching for a piece of fruit, an apple or citrus fruit can be one way to add modestly to your net daily soluble fiber intake.

Flaxseed

Flaxseed is an ancient food, described in Egyptian writings dating back thousands of years. When the seeds are ground, the lignans, a structural fiber, are exposed and available as soluble fiber. (In addition to powerful cholesterol-lowering properties, the lignans are being intensively investigated for their cancer-preventing properties.) Flaxseed is available both as whole seeds and already-ground. Whole seeds need to be ground (e.g., in your coffee-grinder) to release the fibers. Don’t confuse flaxseed oil with the seed itself. When the oil is extracted from flaxseed to produce flaxseed oil, it can be a source of linolenic acid, which in turn is converted by your body to a small quantity of omega-3 fatty acids (as in fish). But the bulk of benefit from flaxseed is found in the lignan, or fiber, content, and the ground seeds are therefore required, not just the oil.

Use flaxseed just as you would oat bran: Mix with skim or soy milk, raw seeds, and berries to make a warm cereal; mix with yogurt, fruit smoothies, protein drinks. Two tablespoons a day provides 17 grams of fiber, of which 6 grams are soluble.

Beans

Beans are an excellent and easy addition to most dinner menus. A ½ cup serving of starchy beans–pinto, Spanish, black, red, white–provides around 2 grams of soluble fiber and 4 grams total fiber. (Green beans are great for many reasons but are not a significant source of soluble fiber.) Vegetarian chilis and bean soups are among the many ways you can use these tremendous sources of fiber. Although beans are a carbohydrate source, the glycemic index (sugar-raising effect) is relatively low.

Psyllium Seed

Psyllium seed is the main ingredient in the familiar Metamucil, as this seed has the capacity to absorb many times its weight in water, making intestinal contents bulkier and softer. But it also lowers cholesterol 7-10%, just like oat bran and flaxseed. Psyllium is useful for its convenience: Just dissolve a teaspoon in 8-12 oz of water and drink. However, it is much less versatile than oat bran and flaxseed in that you really can’t conceal it in yogurt or fruit smoothies or protein drinks. A teaspoon of psyllium (containing 2.4 grams of soluble fiber, 3 grams total fiber) is most useful when you are unable for one reason or another to use another soluble fiber source (e.g., when you’re traveling). Taken 30 minutes prior to meals, you can also use it to produce satiety, or the feeling of fullness that discourages you from overeating. Many people use this as a helpful weight-loss strategy.

Nuts

Nuts are little powerhouses of beneficial nutrients. Unfortunately, manufacturers will roast them in oils (often hydrogenated), add salt, or coat them in sugar and other less healthy additives (“honey-roasted”). Stick with the raw variety for greatest benefit. In particular, raw almonds and walnuts pack the greatest punch when it comes to lowering cholesterol. A ¼ cup serving of either each day lowers cholesterol 8%. The route by which nuts accomplish this is not entirely clear, but the content of fiber, phytosterols (in almonds and similar to that found in butter-substitutes Take Control and Benecol), and other phytonutrients likely all contribute to the effect. Nuts are also rich in monounsaturated oils (similar to that in olive oil) and this may contribute to cholesterol-lowering. What’s more, the generous fiber content of nuts has been shown to lower blood sugar and can even lower the effective glycemic index of carbohydrate foods (slows sugar release into the blood). This effect can help prevent diabetes. The wonderful satiety effect (feeling full) of raw nuts will permit you to eat a handful of nuts and feel satisfied. Up to a ½ cup a day is advised for full benefits.

Phytosterols

Phytosterols (also known as stanol and sterol esters) are found in abundance in many plants and closely resemble human cholesterol in structure. But when 2 level tablespoons are taken orally each day, they lower cholesterol around 15%. Curiously, phytosterols need to be “esterified”, or bound, to a chemical side-group that gives them an oily consistency in order to exert their full cholesterol-lowering effect in the intestine. This is the reason that phytosterols come in oil-based forms as butter substitutes (Take Control, Benecol) and more recently as a mayonnaise-substitute. You can find the butter substitute products in the dairy aisle of the grocery store. Beware of their calorie content, as excessive quantities can still cause you to gain weight despite the cholesterol-lowering effect.

Soy protein powder

Soy beans have many beneficial nutrients. Among them are isoflavones, which are believed by many to help relieve menopausal symptoms in women, as isoflavones resemble estrogen. However, it is the protein we’re interested in for cholesterol-lowering properties. The protein has been shown to lower cholesterol 15-20% by shutting off the liver’s production of cholesterol. Soy protein, in fact, is one of the foods endorsed by the FDA to lower cholesterol.

The easiest way to get the 25 grams (3 tablespoons) of soy protein required for full cholesterol-lowering benefit is through powders that you can purchase in canisters at grocery and health food stores. Use the powder as part of health shakes (with yogurt or kefir, fresh fruit, oat bran, skim milk, soy milk, etc.) Other sources of soy protein include soy milk, textured-vegetable protein used as a meat substitute, soy nuts, soy cheese, low-carb pasta, and soy butter.

Create a smorgasbord of fiber

Including just a little of one or two of these strategies will help lower your cholesterol. But if you’re looking for a super-charged benefit, combine several of these foods and nutrients. It is entirely possible to lower LDL cholesterol a full 30% or more when you put several together each and every day. A sample approach might be:

o Raw almonds–½ cup per day (total fiber 5.8 g; soluble 0.6 g)

o Oat bran–¼ cup per day (total fiber 4 g, 3 g soluble)

o Psyllium seed–2 tsp per day (6 g total fiber; 4.8 g soluble)

o Citrus fruit–e.g., 1 orange (around 1 g soluble fiber)

o Beans–1/2 cup per day, cooked (4 g total fiber; 1 g soluble)

o Soy protein powder–3 tbsp in protein shake (25 grams protein)

The fiber content of this regimen alone–over 20 grams added–packs a powerful effect on cholesterol. Most people lose a modest quantity of weight, as well, because of the feeling of fullness that fiber-rich foods provide. If you are diabetic or have “borderline” or “pre-” diabetes, blood sugars are often lower on this regimen. (Discuss this with your doctor to avoid excessively low blood sugars if you take oral diabetic medications or insulin.)

But beware. . .

Start with too much fiber all at once and you may–paradoxically–end up with constipation. The safest way to proceed if you begin with an average low-fiber American diet is to add one or two fiber sources at a time, and add another form only after two weeks. This permits your intestines to accommodate to the increased bulk. Also be sure to take in plenty of water, as these fibers will draw water into the intestine and can actually cause you to be dehydrated if you do not drink enough. If the fiber cannot draw enough water into the intestine, you can end up with a very nasty case of constipation. Not pretty! (Consult your doctor if you have a history of congestive heart failure, kidney or liver disease, edema, or have been advised to follow a fluid restriction before you embark on a program that requires greater fluid intake.)

Author: William Davis,MD
Article Source: EzineArticles.com
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Managing Your Cholesterol Naturally

Because of organizations like the American Heart Association (AHA), we’ve learned a lot about cholesterol and how it affects our health. Thanks to these educational organizations, we know that high cholesterol levels can increase our risk for heart attacks and strokes and, by lowering these levels; we reduce these risks as well as keep our hearts and blood vessels healthy. We also know that our cholesterol levels can be improved through exercise, diet, and weight loss.

Although we’ve learned a lot through these educational organizations, there are still a few misconceptions about cholesterol. One of these being that not all cholesterol is harmful. There are both “good” and “bad” forms of cholesterol and a good balance between the two is what is needed for a healthy heart. Because so much emphasis is placed on lowering “bad” cholesterol levels, not enough attention is paid to the benefit of raising “good” cholesterol levels (HDL). Research states that raising HDL levels can provide even greater protection against cardiovascular disease than just simply lowering “bad” cholesterol levels. By raising HDL levels by simply 1%, the risk of heart disease can be lowered by 2% in men and 3% in women. Many studies have shown that low HDL cholesterol levels are an independent risk factor in heart disease. This is extremely important because we’ve learned that despite efforts to change a person’s diet and exercise habits, some people’s cholesterol levels are still unhealthy.

Prescription drugs to lower cholesterol are now available and have been proven by multiple studies to be very successful. The statins’ effectiveness in reducing LDL (“bad”) cholesterol has produced highly significant reductions in heart attacks and strokes. Although these medications do lower cholesterol levels, their side effects must be considered. Statin drugs can cause liver irritation, reduce CoQ10 levels in the body, are associated with myopathy, and are even linked to a rare and sometimes fatal condition called rhabdomyolysis. These drugs also have a relatively small effect on good (HDL) cholesterol levels. Thankfully, there are safe and effective solutions available that can help you manage your cholesterol levels naturally. However, first we must review what we know about cholesterol and heart disease.

Cholesterol is a fat-like substance needed to help digest fats, strengthen cell membranes, make hormones and insulate nerves. Although it is found in every cell of the body, cholesterol is mainly made in the liver, as well as cells lining the small intestine. Even though our bodies make all the cholesterol we need, we also get cholesterol from the foods we eat, such as egg yolks and organ meats. All foods from animal sources contain cholesterol, while plant derived food, including peanut butter and avocado, contains no cholesterol at all.

Cholesterol is important to many functions of the body. However, too much cholesterol in the bloodstream is extremely dangerous. After blood cholesterol reaches high levels, it builds up on the artery walls, and thus increasing the risk for blood clots, heart attack, and stroke. If the cholesterol clogs any of the coronary arteries, the heart’s supply of oxygen and nutrients will diminish, resulting in coronary heart disease, angina, or even heart attack.

Because cholesterol and other fats can’t dissolve in the blood and thereby can’t travel on their own, they have to be transported to and from the cells by lipoproteins. The two major lipoproteins are low density lipoproteins (LDL or “bad cholesterol) and high density lipoproteins (HDL or “good cholesterol”) LDLs carry cholesterol throughout the body to the cells and cause artherosclerosis by clogging up our arteries with fat. On the other hand, HDL prevents the fat buildup by carrying it away from the arteries and to the liver where it can be eliminated. Although high levels of LDL are associated with cardiovascular disease, high HDL can drastically reduce your risk of heart disease. As a result, the AHA has established three guidelines to keep your heart healthy: HDL levels about 40 for men and above 50 for women, LDL levels between 100 and 159, and a total cholesterol (HDL and LDL) of under 200.

Triglycerides are fats used as fuel by the body and a source for metabolism. These levels can fluctuate easily but increased levels are almost always a sign of too much carbohydrate and sugar intake. High amounts of triglycerides make the blood less capable of transporting oxygen and are another factor for cardiovascular disease. Thankfully, the HDL and LDL blend mentioned earlier can safely and effectively lower triglyceride levels.

It has been shown that high levels of HDL cholesterol are inversely related to coronary artery disease risk. However, what people do not know is that there are different subtypes of HDl, including HDL-2 and HDL-3. HDL-3 is produced by the liver and intestines and is responsible for scooping up free cholesterol from the blood vessel walls. The cholesterol carried by HDL-3 is chemically modified, forming a larger-sized subtype, known as HDL-2, or “mature HDL.” HDL-2 transports cholesterol to the liver for processing and elimination, and its molecules are then recirculated in the blood stream. Research has shown that HDL-2 provides more heart-protection because it moves the cholesterol away from arterial walls, and holds a greater number of receptor sites which allows it to carry a larger amount of cholesterol to the liver.

Although many prescription medications have been developed to lower bad cholesterol, there are very few medications that target good cholesterol. Therefore, patients with naturally low HDL cholesterol, who can not alter these levels through diet and exercise, have limited medical options to reduce their risk of heart disease. Multiple nutrients have been clinically shown to favorably alter good cholesterol levels including: vitamins C, E, B6, B12, niacin, folic acid, magnesium and selenium, with protein-building amino acids, powerful antioxidants such as coenzyme Q10, alpha lipoic acid, N-acetyle cysteine, and policosanol, and extracts of hawthorn, garlic, grape seed, and soy isoflavones. Although this HDL-boosting combination does not result in a significant reduction in LDL, antioxidants found in this formulation can help stabilize LDL and prevent build up in the arterial wall.

This formula combines essential vitamins and minerals, at levels recommended by the American Heart Association. It contains amino acids, antioxidants, and botanicals that have all been used safely for years. No serious adverse effects have been found following supplementation and the combination is safe to use with statin drugs.

Plant sterols, found in nuts, vegetable oils, corn, and rice are structurally similar to cholesterol and are able to block its absorption. Each day the liver receives about 800 mg of cholesterol from intestinal absorption through receptor sites. After entering these channels, the cholesterol is absorbed into the bloodstream. Since plant sterols look similar to cholesterol, they fit perfectly into these receptor sites and block the absorption, which allows the cholesterol to remain in our intestines where it can eventually be excreted. A large amount of plant sterols reduces the amount of cholesterol transported from the intestinal tract to the liver. This cholesterol reduction causes a decrease in LDL levels.

Even if a person does not have high cholesterol levels, reducing bad and raising good cholesterol greatly reduces their risk for ever developing chronic heart disease. Due to side effects, physicians do not normally prescribe statin drugs to people without actual heart disease of high LDL cholesterol levels. Instead, they recommend dietary changes. The HDL-boosting combination and LDL-lowering pantethine and plant sterols blend can effectively help people with heart disease, uncontrolled cholesterol levels, high triglyceride levels, or people who just want to improve their heart health.