The Cholesterol Story began in Korea

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The Ch. MedicalConspiracies@googlegroolesterol Story began in Korea

 

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The cholesterol story began in 1951, when the Pentagon sent

pathologists to Korea to study the bodies of servicemen lost in the

war there. The pathologists autopsied some 2,000 soldiers.

 

Although almost no one under 35 dies of coronary heart disease, more

than 75 percent of the soldiers, average age 21, had yellow deposits

of atherosclerotic plaque on their artery walls.

 

These artery-clogging deposits, doctors had wrongly assumed, were

only prevalent in much older men.

 

The reports of the Army pathologists shocked the

medical community. Before the Korea autopsies, doctors didn't

realize how early the " process " of heart disease begins.

 

Not long afterward, a waxy substance in the blood--cholesterol--was

identified as a major contributor to the buildup of plaque and to

heart disease risk.

 

More recently, scientists have discovered that for

every

1 percent drop in cholesterol levels, there is a 2 percent

decrease in heart attack risk.

 

 

 

Understanding the Numbers

 

The total cholesterol level of the average American is higher than

200 milligrams per deciliter (mg/dl) of blood. Because heart attack

risk rises sharply above that level, the American Heart Association

urges everyone to take measures to reduce cholesterol if it's

anywhere near that high. My reaction is that people should strive

for a cholesterol range of 170 to 190.

 

To make matters more complicated, there are two kinds of cholesterol-

-low-density lipoproteins (LDL), which increase risk of heart

attack,

 

and high-density lipoproteins (HDL), which actually reduce it.

 

You want to get your total cholesterol down below 190.

But if you have high cholesterol, your doctor may focus specifically

on your LDL levels and have you work to reduce those, since the " bad "

kind is most clearly linked to heart disease.

 

An estimated 25 percent of Americans have cholesterol levels high

enough to place them at risk for heart attack, and 10 percent have

levels so high that doctors are quick to prescribe drug treatments.

 

But they're far less likely to tell you the Green Pharmacy ways to

reduce your heart disease risk.

 

 

 

 

Fiber Power

 

Any and probably all plant fibers can lower cholesterol. That means

eating a diet that includes lots of fruits, vegetables and whole

grains, hopefully one with a minimum of fats.

 

 

Oat bran has gotten a lot of publicity as a cholesterol reducer, but

it's just one of many high-fiber foods.

 

Organic fruits, vegetables and whole grains have similar effects.

 

In fact, oat bran is one of the best fibers for lowering

cholesterol.

 

The components of oat bran that lower cholesterol are beta-glucans.

 

But here again, oat bran is not the richest source. Barley contains

up to three times more beta-glucans than oats,

 

and cooked dried beans are also significant sources.

 

The good news is that often it isn't necessary to resort to drugs.

 

There are plenty of foods and herbs that can help bring cholesterol

levels down.

 

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Green Pharmacy for High Cholesterol

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Along with getting adequate fiber from the foods you eat, there are

a number of individual foods and herbs that can prove helpful.

 

 

 

Carrot-

(Daucus carota) and other foods containing pectin. Scottish

studies showed that over a period of three weeks, a daily snack of

two carrots lowered cholesterol levels by 10 to 20 percent in study

participants. Carrots are high in the fiber pectin.

 

Other good sources of pectin include apples and the white inner

layer of citrus rinds. Enjoy these foods on a daily basis. (Yes, if

you're eating an orange, nibble on a little of the white stuff.)

 

I know that juicing is really big these days, so I'd like to offer a

little advice. If you want to take these fruits and vegetables in

beverage form, fine. But don't use a juicer on them if you want to

get the full benefit of their pectin content.

 

Just whir them in a blender instead.

 

If you use a juicer, you extract most of the fiber, and only about 10

percent of the cholesterol-lowering pectin

remains.

 

You can also take supplements. University of Florida scientists

reported that three tablespoons of grapefruit pectin daily, taken in

capsules or as a food additive, can lower cholesterol by about 8

percent.

If you go the supplement route, however, you should be aware that this

type of fiber interferes with the uptake of certain

important nutrients,

including beta-carotene, boron, calcium,copper, iron and zinc.

 

This is less of a problem when you consume the " plant " because

the plant itself supplies extra nutrients.

 

But if you take pectin capsules, remember to eat your fruits and

vegetables at a later meal to make sure you don't trigger any

deficiencies.

 

 

Avocado-

 

(Persea americana). according

to a report in the Lawrence Review of Natural Products, a respected

newsletter, avocado can help reduce cholesterol.

 

In one study, women were given a choice of a diet high in

monounsaturated fats (olive oil) with avocado or a diet rich in

complex carbohydrates (starches and sugars.)

 

After six weeks, those

on the olive oil-avocado diet showed an 8.2 percent reduction in

cholesterol.

 

I'm not advocating that you should cut back on complex

carbohydrates, which are important to a healthy diet, but I am

suggesting that you enjoy an occasional avocado.

 

It contains some unique chemicals that you may not be getting

elsewhere.

 

Beans- for " Lecithin " -- (Phaseolus, various species).

Beans are high in fiber and low

in fat--just the ticket for lowering cholesterol.

 

And they contain *lecithin*, a nutrient that also helps cut

cholesterol.

 

One study showed that a cup and a half of dried lentils or kidney

beans a day,

about the amount in a bowl of bean soup, can lower total cholesterol

levels by 19 percent.

 

 

 

Celery-

(Apium graveolens). In one study, researchers fed laboratory

animals a high-fat diet for eight weeks, which raised their

cholesterol levels.

 

Then they gave some of them celery juice. The

juice significantly lowered total cholesterol and LDL levels in the

animals. It certainly can't hurt to include

more of this delicious vegetable in your diet.

 

Garlic-

(Allium sativum) and onion (A. cepa). Many studies show that

the equivalent of one clove of garlic a day (or half an onion)

lowers total cholesterol levels by 10 to 15 percent in most people.

 

In one study, people given 800 milligrams (about one clove) of

garlic daily experienced lower cholesterol levels as well as lower

blood pressure.

 

Garlic is an approved remedy in Europe for

cardiovascular conditions, especially high cholesterol.

 

In another study, two to three tablespoons of onion oil a day helped

to lower cholesterol in about half of people with moderately high

cholesterol.

Their blood cholesterol levels fell 7 to 33 percent

while they were taking the onion oil.

 

It sounds to me as if it would be a good idea to include generous

amounts of both of these tasty herbs in your daily diet.

 

 

 

Ginger-

(Zingiber officinale). Many studies show that ginger helps

lower cholesterol. Why not add some ginger to spice up other

cholesterol-lowering foods?

 

Fenugreek --(Trigonella foenum-graecum).

 

This herb is rich in a soothing fiber called mucilage.

 

Its cholesterol-lowering activity

has been demonstrated in laboratory experiments with animals and has

also been demonstrated in humans.

 

Nuts.--

 

You might think that people with high cholesterol should avoid

high-fat nuts, but a study of more than 25,000 Americans showed that

those who eat the most nuts are the least likely to be obese.

 

It's possible that the nuts help produce feelings of satiety.

 

Walnuts, for example, contain the neurotransmitter *serotonin*, which is

involved in the

 

sensation of satiety.

 

 

High nut consumption, by the way, was also associated with lower

incidence of fatal and nonfatal heart attacks.

 

This should be of interest to anyone who is at risk because of high

cholesterol

levels.

 

 

Sesame-

 

(Sesamum indicum). All plants contain phytosterols, compounds

that can be absorbed into the bloodstream, nudging out some of the

cholesterol that's there.

 

In my database, the food that shows up the

highest in *phytosterols* (based on dry weight) is sesame seeds.

 

 

Other foods that contain high amounts of *phytosterols*, in

descending order of potency,

include lettuce, sunflower seeds, hazelnuts,

cucumbers, asparagus, okra, cauliflower, spinach, figs, onions,

strawberries, pumpkin, radishes, apricots,

celery and ginger.

 

You could easily use this information to concoct cholesterol-

lowering salads and soups to replace cholesterol-raising meats.

 

A high-phytosterol fruit salad, for example, would include figs,

strawberries and apricots with ginger.

 

 

 

Shiitake-- (Lentinus edodes). These delicious mushrooms contain the

compound lentinan.

 

According to the Lawrence Review of Natural

Products, lentinan has cholesterol-lowering action, along with anti-

tumor, antiviral and immune-stimulating effects. In experimental

animals given a low dose of a compound related to lentinan,

cholesterol levels fell 25 percent.

 

 

 

Dining for Low Cholesterol

 

There are many, many foods and herbs that lower cholesterol. Why not

mix them all to create a tasty, healthy diet that gets those numbers

down where you want them to be? Here are some suggestions.

 

For Breakfast-

 

* Orange, grapefruit, apple and carrot whirred in a blender instead

of plain orange juice

 

* Organic Whole-grain muffins

 

* Fresh organic fruit as available

 

* Oat Bran

 

 

For Lunch

 

* Cholesterol-cutting soup made with dried cooked beans, barley,

onions, carrots

and garlic, plus other spices to taste

 

* Organic Whole-wheat bread topped with any nut butter--even non-

hydrogenated peanut butter

(not butter or margarine)

 

* Organic High-fiber salads

 

* Organic Fresh-fruit cocktail

 

* Oat bran muffin

 

 

For Dinner

 

* Burrito made with refried beans, rice and salsa and wrapped in a

whole-grain tortilla

www.food-for-life.com

 

OR

 

* Vegetarian chili made with tofu; organic whole grain muffins

slathered with non-hydrogenated nut butter

www.maranathanutbutters.com

 

OR

 

* Hot Doggones: Hot dog buns filled with coleslaw, organic

barbecue sauce,

mustard and onions (if you just can't do without hot dogs, make them

vegetarian); lentil or black bean and wild rice soup

 

OR

 

* New England Boiled Dinner: One cup each of diced cabbage, carrots,

onions, celery and organic potatoes, with a dash of herbs

 

AND

 

* A big green salad

 

* Fresh organic Fruit

 

After a week or two on a diet like this one, I'll wager there'll be

a cholesterol reduction of 10 to 20 percent in most people who have

elevated levels.

 

http://www.mothernature.com/Library/bookshelf/Books/41/66.cfm

 

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Post subject: Cholesterol Reduced by Olive Oil -- Study

 

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MONTPELLIER, France, Apr. 17,-- Olive oil has long been touted as an

essential part of the healthy Mediterranean diet, but new evidence

appears to show exactly why it helps reduce the oxidation of LDL of

'bad' cholesterol, linked to the hardening of the arteries.

 

 

 

Writing in the April edition of the European Journal of Clinical

Nutrition, a team led by Dr M. C. Lopez-Sabater from the University

of Barcelona said they had calculated that LDL or 'bad' cholesterol

levels could be cut substantially after consuming just 25

millilitres of extra virgin olive oil for one week.

 

 

 

Dr Lopez-Sabater's team focused on just 16 people, all of whom were

told to avoid foods such as coffee, tea and vegetables rich in

phenols.

 

Once they had avoided phenol-rich foods for four days, the 16

subjects were given 50 mL of virgin olive oil and were then told to

avoid all other foods containing phenols for a further 24 hours.

 

After that, they simply ate regularly for the next week, although

they continued to take in extra virgin olive oil every day.

 

 

The volunteers also avoided high-fat foods such as butter,

margarine,refined cooking oil, processed refined foods

and baked foods.

 

After just one week of supplementation with olive oil, the blood

samples taken from the participants were found to contain higher

levels of antioxidants such as vitamin E and phenols.

 

There were also higher levels of oleic acid (omega 9)

the predominant type of fat in olive oil,

and monounsaturated fatty acids,

both of which are indicative of reduced LDL oxidation rate,

the researchers said.

 

The researchers stressed that while all types of olive oil are

sources of monounsaturated fat,

the fact that virgin olive oil is

" less processed "

than others means that it also contains higher levels of antioxidants.

 

Other types of phenols -- notably those found in products such as

red wine and onions -- have been shown to help control cholesterol,

but little is yet known about the potential benefits if olive oil.

 

" Our results support the idea that daily ingestion of virgin olive

oil could protect LDL from oxidation, " Lopez-Sabater said in the

article.

 

" In addition to the LDL-lowering effect of virgin olive oil, our

results suggest that an intake of 25 mL/day could increase the

resistance of LDL to oxidation because it becomes richer in oleic

acid and antioxidants.

 

These benefits could be achieved by including virgin olive oil

daily in our diet. "

 

[source: European Journal of Clinical Nutrition 2002;56:114-120]