Guest guest Posted August 31, 2004 Report Share Posted August 31, 2004 Aug 30, 2004 23:44 PDT Cholesterol: A Necessary Evil? -- Cholesterol always gets a bad rap... and it should. But it's important to understand that cholesterol is a fatty acid that is naturally found in the brain, nerves, liver, blood and bile—and is needed to build cell membranes, insulate nerves, produce vitamin D, hormones, and bile acid for digestion. It even helps provide antioxidant protection when your vitamin and mineral stores are low. Cholesterol is so crucial, in fact, that each cell is equipped with the means to synthesize its own membrane cholesterol, regulating the fluidity of those membranes when they are too loose or too stiff. Necessary for hormone production The hormones, estrogen, progesterone and testosterone are manufactured from cholesterol. Also, adrenal corticosteroid hormones, which regulate water balance through the kidneys, and cortisone, the anti-inflammatory hormone that also controls our 'stress response', all come from cholesterol. Normally, the liver makes all the cholesterol your body needs. Problem is, because of our poor dietary habits and sedentary life styles, we produce way too much of the wrong type of cholesterol … which increases our risk of cardiovascular disease, heart attack and stroke. Also, some people have a genetic disposition to high cholesterol levels. A cholesterol primer: Cholesterol is carried in blood in the form of substances called 'lipoproteins'. Cardiovascular risk can be assessed by measuring total blood cholesterol, as well as the proportions of the different types of lipoproteins. 1) Total cholesterol is the most common measure of blood cholesterol and the only number many people get from their doctor. Cholesterol is measured in milligrams per deciliter (mg/dL) of blood. A total cholesterol reading less than 200 mg/dL means a lower risk of heart disease, which everyone should try to attain. (Although cholesterol is not the only marker for heart disease risk, 200-239 is borderline high cholesterol, and 240 and over is high cholesterol. Lipoproteins: 2) HDL cholesterol, the " good " cholesterol, helps carry LDL cholesterol out of the body, including cholesterol deposited inside blood vessels, where it may block the flow of blood. If there is too much cholesterol for the HDLs to pick up, or an inadequate supply of HDLs, cholesterol may aggregate into 'plaque' groups that block arteries. Those blockages are the main cause of heart attacks. Remember that higher HDL is healthier. A reading of less than 40 is low, at or greater than 60 is high, and having a level of 60 or greater is considered a " negative' risk factor that can offset another risk factor. 3) LDL cholesterol, commonly called the bad cholesterol, hauls cholesterol from the liver to all cells in the body. Remember that lower LDL is healthier. A reading of less than 100 is optimal; 100-129 is near or above optimal; 130-159, borderline high; 160-189, high; 190 or great is very high. Rule of thumb: You want to raise your HDL and lower your LDL. 4) Triglycerides make up most of the body's fat, and are the storehouse for energy. Edible oils from certain seeds and animal fats are composed mainly of 'triglycerides'. Refined carbs and sugar also fall into this category. They may not be as corrosive as LDL, but excess triglycerides exacerbate heart disease potential when they 'oxidize' and damage artery linings or induce blood cells to clump. A reading of under 100 is optimal; under 200 is normal; 200-400 is borderline high; over 400 is high. When high triglycerides and low HDL occur together, risk of cardiovascular disease, high blood pressure, heart and kidney failure and other degenerative diseases increase. In fact, another up-and-coming index of heart disease risk is your triglyceride-to-HDL ratio. A ratio of less than 2 is considered good. The best ways to lower your triglyceride levels are: 1) to reduce your intake of simple carbohydrates, especially sugar and starchy foods and 2) to take a high-quality fish oil product. The new cholesterol guidelines: In May 2001 27 of America's top cholesterol experts issued new guidelines. This is only the second time the National Institutes of Health has revised its guidelines for preventing heart disease. Here are the highlights: • While artery-clogging, low-density lipoproteins are still considered the chief target for diet and therapy, the report from the National Cholesterol Education Program established new parameters for HDL cholesterol. Any HDL level below 40, rather than 35, is now considered low. This sets up a new risk-assessment regime for everyone starting at age 20. • A complete lipoprotein profile should be done every five years, beginning at age 20. This covers total LDL, HDL and triglycerides. • Reduce saturated fat intake to less than 7% of total calories and cholesterol intake to less than 200 mg a day. Add more vegetables and 10-25 grams of soluble fiber to your diet (fruits, vegetables, whole grains and beans). Exercise regularly, and reduce weight. Men should keep their waistlines smaller than 40 inches, and women smaller than 35. • People with diabetes who do not have heart disease are in the same high-risk category as those who already have heart disease " Studies show conclusively that lowering the level of LDL the " bad " cholesterol, " can reduce the short-term risk for heart disease by as much as 40%. Treatment may lower risk over the long term, beyond 10 years, even more. " Dr. Claude Lenfant, director of the National Heart, Lung and Blood Institute According to NDS Health, a health-care information services company based in Atlanta, more than 110 million prescriptions were written for statin drugs in 2001-- they're expensive … and they're not without risk. The hidden side effects of cholesterol-lowering drugs Unfortunately, like most pharmaceuticals, these drugs usually have side effects. The symptoms vary depending on what type of cholesterol drug is being taken, but they include: • Hot flashes • Nausea • Allergic reaction (skin rashes) • Myocardial Infarction (Heart Attack) • Abdominal pain • Constipation • Decreased sexual desire • Vomiting • Diarrhea • Peptic ulcers • Gout • High blood sugar • Cholesterol gallstones In addition to the above side effects, some drugs may carry the risk of serious side effects, such as: • Rhabdomyolysis - a muscle condition that can cause kidney failure • Muscle pain or weakness • Liver abnormalities How do statins work? Statins all work by the same mechanism: they 'inhibit' a liver 'enzyme' called HMG CoA reductase that 'enables' the liver to make cholesterol. The liver is the body's main source of cholesterol. But when the liver can not make its own, it removes cholesterol from the blood to fulfill your body's other needs for cholesterol. ' Ideally, blood levels of cholesterol decrease, which reduces the tendency for arteries to become clogged with fatty deposits. Statin Hazards: In a clinical advisory issued recently, the American College of Cardiology, the American Heart Association and the National Heart, Lung and Blood warned doctors about possible serious adverse effects and factors that could increase the risk of statin-caused muscle disorders. In fact, in January 2002 Bayer Pharmaceutical announced that its cholesterol drug *Baycol* has been linked to approximately 100 deaths since its withdrawal from the market in August 2001, and Baycol was recalled after it was linked to about 40 deaths in the US. Bayer is currently facing several lawsuits from patients who were injured while taking the drug. New York Times health writer Jane E. Brody recently reported (December 10, 2002) that last summer an 82-year-old Kansas woman died as a result of an undetected muscle disease caused by the statin she had been taking for years to control her cholesterol. During the entire time she was taking it, the woman had muscle pains that doctors never attributed to the drug She was mistreated with an anti-fungal agent for skin lesions that actually resulted, not from a fungus, but from the muscle breakdown caused by the drug. " It's been shown that when anti-fungals are combined with statins, they can greatly increase the risk and severity of muscle disorders. " Within three months, the woman's condition worsened and she became so weak she could not stand or breathe on her own. Two weeks later, she was dead, " reported Brody. Public Citizen Calls for Stronger Warnings on Statins: Statins may also cause a liver disorder in about one percent of patients. Public Citizen, a consumer advocacy group, has petitioned the FDA for stronger warnings on all statin drugs in the wake of the August 2001 recall of Baycol. The petition asks the FDA to include a warning that muscle pain or weakness can lead to muscle damage. Cholesterol is just a risk factor, one of many. Sure, you'd like to see that high reading come down, but – and here is the most important message of this article – you want that reading to come down for the right 'reasons'. You want your cholesterol to come down as a result of an overall 'improvement' in your health. -- Understanding Fat and Cholesterol -- Blood Lipid Parameters: The National Cholesterol Education program recommends that everyone over the age of 20 be tested for cholesterol at least once every 5 years. Total Cholesterol < 200 mg/dL 200-239 mg/dL = 240 mg/dL Low-Density Lipoproteins (LDL) < 130 mg/dL 130-159 mg/dL = 160 mg/dL High-Density Lipoproteins (HDL) 35 mg/dL (values >60 mg/dL are considered a negative risk factor) Triglycerides < 200 mg/dL The National Cholesterol Education Program Lipids (Fats) Explained: Fats, or lipids, can be divided into three general categories: Triglycerides, Phospholipids and Sterols. Triglycerides - (fats and oils) This is the main form of fat in the diet. Triglycerides provide us with energy, insulates, cushions and protects internal organs and helps our bodies use carbohydrates and proteins more efficiently. Triglycerides can be further divided into the following categories: Saturated fats - Usually solid at room temperature, saturated fats contain the maximum number of hydrogen atoms (saturated with hydrogen). Saturated fats are considered the most detrimental to health. Monounsaturated fats (n-9's) - Liquid at room temperature, monounsaturated fats include macademia nut, avocado and olive oil. This type of fat tends to lower " bad " LDL cholesterol while leaving the " good " HDL cholesterol unchanged. Polyunsaturated fats (n-6's) - Liquid at room temperature, polyunsaturated fats include corn oils, safflower oil and sunflower oil This type of fat tends to lower both bad LDL and good HDL cholesterol. Hydrogenated fats (transfatty acids)- This fat results from a process where hydrogen atoms are added back to polyunsaturated fats to protect against rancidity . This procedure effectively changes polyunsaturates to saturated fats. Thus, if a food lists partially hydrogenated oils among its first three ingredients, it usually contains a lot of trans-fatty acids and saturated fats. Trans-fatty acids - In nature, most unsaturated fats are cis-fatty acids. During hydrogenation, the molecular structure changes from cis-to trans-fatty acids. Trans-fatty acids increase " bad " LDL cholesterol and lower good HDL cholesterol, which may increase overall heart disease risk. Essential fatty acids - Essential fatty acids must be supplied by the diet. The body uses essential fatty acids to maintain the structural parts of cell membranes. They are also used as a component in the production of hormone-like substances (eicosanoids) that help regulate blood pressure, clot formation, and maintain the immune response. " Linoleic " Acid - The Omega-6 family. Common sources for these fatty acids are vegetable oils and meats. Most individuals can ensure an adequate intake of Omega-6 fatty acids by including seeds, leafy vegetables, and small amounts of vegetable oils in the diet. " Linolenic " Acid - The Omega-3 family. Linolenic acid is a major component of the communicating membranes of the brain, and is active in the eye's retina. It is essential for growth and development. Fish, in particular, is abundant in both Omega-3 and Omega-6 fatty acids. Phospholipids - ( non-gmo soy lecithin) Phospholipids help transport fat-soluble vitamins, hormones and other substances through cell membranes. Because they can dissolve in both water and fat, they act as an emulsifier, helping to keep fats suspended in body fluids and blood. The liver can produce all the body's phospholipids from scratch, therefore it is not an *essential* nutrient. Sterols - Sterols include cholesterol, vitamin D and sex hormones. They are a component of bile, sex hormones (testosterone), adrenal hormones (cortisol) and are a structural component of cell membranes. 9/10 of the body's cholesterol is stored in cells. Cholesterol - The liver manufacturers about 800-1500 mg. of cholesterol per day, which contributes much more to total body cholesterol than does diet. The liver can also make cholesterol from carbohydrates, proteins or fat. Only animal food contains dietary cholesterol. Excess cholesterol harms the body when it forms deposits on artery walls, leading to atherosclerosis and heart disease. Cholesterol can be divided into HDLs and LDLs: Low-Density Lipoproteins (LDL) - Considered " bad " cholesterol. It is produced in the liver and circulates through the body, transporting fat to the muscles, heart, fat stores and other tissues. High-Density Lipoproteins (HDL) - Considered " good " cholesterol. It is produced by the liver to carry cholesterol and phospholipids from the cells back to the liver for recycling and/or excretion. Because HDLs represent cholesterol *removal* from arteries and blood to the liver for breakdown and disposal, it is considered " good " cholesterol. Therefore, high levels of HDL cholesterol is considered a " negative " risk factor for heart disease. --- Foods that Elevate HDL (Good Cholesterol) from the book, " Food Your Miracle Medicine " --- Some components of cholesterol are dangerous to arteries, while others are beneficial.Furthermore, what you eat may actually " detoxify " detrimental cholesterol so it cannot harm arteries. Regardless of cholesterol's complexities, one thing is undeniable: What you eat can put a striking dent in dangerous cholesterol and more spectacularly, according to new findings,change its character so its not so deadly! This radical way of controlling cholesterol by *detoxifying* it, according to new research, promises to dramatically slow the progression of atherosclerosis by 50 to 70 percent and even help reverse existing artery clogging by *shrinking* the clumps of plaque on artery walls, says leading researcher Daniel Steinberg, M.D., at the University of California School of Medicine in San Diego. " We can now attack the disease at the artery wall as well by simply lowering LDL cholesterol. It's very exciting, " he says. HOW YOU CAN USE FOOD TO CONTROL CHOLESTEROL Essentially, you should eat in a way to lower one type of cholesterol, called LDL (low-density lipoprotein), and boost another type, known as HDL (high density lipoprotein). That's because the LDLs are the bad-guys that serve as raw material to clog arteries. In contrast, the good-guy HDLs gobble up the LDL villains and cart them to the liver, where they are annihilated! Obviously, the more HDL and the less LDL you have in your blood, the safer your arteries. Certain foods help bring this about by destroying detrimental LDLs and creating beneficial HDLs. Now enters an exciting new theory that promises to make it possible to control cholesterol with food in ways unimagined even a few years ago. According to that new theory put forth by Dr. Steinberg and many others, here's how arteries get clogged:Special forms of oxygen known as *free radicals* in the blood collide with fatty *LDL* cholesterol molecules, *oxidizing* them. The LDL then turns rancid, much as unrefrigerated butter does. n this altered form it is quickly gobbled up by cells called macrophages. Stuffed with 'fat' globules, the macrophages enlarge into dreaded " foam cells " which insinuate themselves into artery walls, triggering artery destruction! If you can prevent this toxic transformation, your LDL cholesterol may remain relatively harmless. So the issue is not just how much LDL cholesterol your blood contains, but how much of it is " toxic oxidized LDL, " capable of clogging your arteries. Dr. Steinberg and many others now believe that LDL cholesterol is not so dangerous to arteries unless it is converted into a toxic form by oxygenated " free radicals " in your blood. That's where diet can be a powerful weapon. Mounting evidence shows you can block LDLs *toxic* transformation, and thus its awesome hazards, by eating foods packed with 'protective' antioxidants. This means you may intervene at the very " genesis ofatherosclerosis " at every stage, blocking the cascade of arterial events that create clogged arteries, heart attacks and strokes. It is a thrilling prospect. Bottom Line: To combat hazardous blood cholesterol, reduce bad LDL cholesterol, eat foods that boost HDL (good) cholesterol, and keep as much as possible of your LDL from becoming toxic to your arteries. Here are your best bets for doing it with diet. Foods that Raise Good (HDL) Cholesterol levels: Onions, raw, Leeks,Scallions Garlic (fresh is best for its high allicin content) Alaskan Salmon, sardines (in water), & other cold-water fish ( it is best to avoid farmed fish, for it is genetically altered) Oysters Oatmeal Beans,Lentils,Legumes Grape Seed Oil Almonds Macademia Nuts & Oils Avocadoes Extra Virgin Olive Oils Olives Vitamin C rich foods ( red (hot) peppers, bell peppers, broccoli, oranges) Beta-carotene-rich foods (carrots, spinach, broccoli) Red Wine in moderation Caution: Diets containing processed refined oils (omega 6s) and foods which contain hydrogenated or partially hydrogenated oils and fats ( margarines, all of them, including Benecol and Take Control) are known to *depress* HDL ( or good cholesterol) levels. " Food your Miracle Medicine " (How Food can Prevent and Cure Over 100 Symptoms and Problems) by Jean Carper _________________ JoAnn Guest mrsjo- DietaryTi- http://www.geocities.com/mrsjoguest Quote Link to comment Share on other sites More sharing options...
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