How Antioxidants Impact Atherosclerosis

[Guest guest]

How Antioxidants Impact Atherosclerosis JoAnn Guest Jun 30, 2005 17:53 PDT

 

Atherosclerosis is the build-up of fatty deposits in the walls of the

arteries. When these deposits, or plaques, build up in the blood vessels

of the heart, they cause coronary artery disease, which can lead to a

heart attack.

 

When they build up in the blood vessels of the brain, they cause

cerebral artery disease, which can lead to a stroke.

 

Atherosclerosis is the main underlying cause of heart disease.

 

It progresses slowly and in some cases begins development from as early

as childhood.

 

Heart disease affects 60 million Americans and is the leading cause of

death of adults in the United States. An estimated 1,100,000 new or

recurrent heart attacks occur annually which translates into someone

experiencing a heart attack every 20 seconds; one-third of these

episodes will lead to death.

 

Although genetic inheritance and family history plays a role in the

development of atherosclerosis, lifestyle and healthy food choices are

being found to have equal, if not greater, impact on arterial health.

 

In fact, a study published in the July 2003 issue of the Journal of the

American Medical Association in which a whole foods diet was compared

head-to-head with treatment by statin drugs found the whole foods

approach to be so effective that the Comment accompanying this JAMA

article is entitled,

 

" Diet first, then medication for hypercholesterolemia

(high cholesterol). "

 

In this landmark study, the effects of consuming a diet high in

vegetables, fruits, organic soy foods and nuts were compared to either a

 

control diet that was very low in saturated fat and based on milled

whole-wheat cereals and low-fat dairy foods or the same diet plus the

statin drug, lovastatin.

Study participants, a group of 46 adults (25

men and 21 postmenopausal women with high cholesterol whose average age

was 59) were randomly assigned to follow one of these three diets for

one month. At the end of the month, all three groups showed a decrease

in LDL cholesterol and C-reactive protein.

 

In those on the control diet, LDL dropped an average of 8%, and

C-reactive protein dropped an average of 10%.

In those on the whole foods diet, LDL dropped an average of 28.6%, and

C-reactive protein dropped an average of 28.2%. In those on the control

diet plus lovastatin, LDL dropped an average of 30.9%, and C-reactive

protein dropped an average of 33.3%.

 

Research from the National Heart, Lung, and Blood Institute published in

 

the February 2004 issue of the American Journal of Clinical Nutrition

also suggests that no matter what your age, level of education, smoking

status or physical activity, the more fruits and vegetables you eat, the

 

lower your blood level of LDL (potentially harmful) cholesterol.

 

Researchers used data from the Family Heart Study to compare the amount

of fruits and vegetables consumed to LDL levels in 4,466 men and women

ranging in age from 37 to 66.

 

The higher participants’ intake of fruits and vegetables, the lower

their LDL levels.

 

Participants who ate the most produce (4 or more servings a day) had

LDL levels about 7% lower than those who ate the least (0 to 1.9

servings daily).

 

A study published in the November 2003 issue of the journal Metabolism

also suggests that a diet low in saturated fat but high in fiber,

almonds, non-gmo soy proteins, and plant sterols (called a portfolio

diet by the

researchers) can “produce” reductions in cholesterol equal to those

reported in recent studies using statin drugs.

 

In this study of 25 individuals with high cholesterol, for 4 weeks, 13

followed a portfolio diet while 12 ate a low-saturated fat diet based on

 

whole-wheat cereals and low-fat dairy foods. The groups then switched

diets for a second 4 week period.

 

The low-fat diet was far less

effective than statins, reducing LDL cholesterol by 12%, but the

portfolio diet, which reduced LDL cholesterol by 35%, was just as

effective as statin drugs. The portfolio diet also improved the ratio of

 

beneficial HDL-cholesterol to LDL cholesterol by 30%.

 

The researchers concluded that combining a number of foods known to help

 

reduce levels of LDL cholesterol may be as effective as taking statin

drugs.

 

Two other epidemiological studies published August 2003 add to the

rapidly growing store of data testifying to the benefits of eating whole

 

foods on cardiovascular health. In one of the most recent

epidemiological studies, the Atherosclerosis Risk in Communities study,

published in the August 2003 issue of the American Journal of Clinical

Nutrition, data collected over an 11 year period show that eating a diet

 

rich in whole grains, fruits and vegetables lowers a person’s risk of

death from all causes, and specifically, heart disease.

 

In this study, subjects with the highest intake of whole grain foods

had a significantly lower risk of death and of heart disease compared to

 

subjects whose intake of whole grains was lowest, plus, among those with

 

the highest intake of fruits and vegetables, the risk of death was 12%

lower than among those consuming the least of these cardioprotective

foods.

 

The CARDIO2000 study, another epidemiological study whose results were

presented at the August 2003 meeting of the European Society of

Cardiology, suggests that while eating 5 or more servings of fruits and

vegetables a day provides more significant benefit—a 72% reduction in

cardiovascular disease risk—that even moderate consumption of fruits and

 

vegetables (2-3 servings per day) is associated with a much lower risk

of heart attack.

 

Lead researcher, Dr. Demosthenes Panagiotakos from the University of

Athens, Greece, noted that each serving of fruit, up to 2.5 servings

each day, conferred a 10% additional reduction in coronary risk, while

each serving of vegetables, again up to 2.5 servings, provided an

additional 19% reduction in risk for coronary disease.

 

Japanese research published in the October 2003 issue of Stroke also

underscores the importance of eating a whole foods diet rich in fruits

and vegetables for cardiovascular health. Japanese researchers analyzing

 

data collected over 18 years on nearly 40,000 participants in the

Hiroshima/Nagasaki Life Span Study found that individuals who consume

fruits and green-yellow vegetables daily were 20-40% less likely to

suffer a fatal stroke than men and women who ate these whole foods less

than once per week.

 

The protective effect of daily fruit and green-yellow vegetable

consumption was seen in both main subtypes of stroke: ischemic (cerebral

 

infarction) and hemorrhagic (intracerebral hemorrhage) stroke, but was

strongest for ischemic stroke with a 32% reduction in men and a 30%

reduction in women.

Daily fruit intake was associated with a 35%

reduction in risk of total stroke in men and a 25% risk reduction in

women and was equally strong for both ischemic and hemorrhagic stroke.

 

Another recent study to officially proclaim that your overall dietary

pattern affects your risk for cardiovascular disease was published in

the December 2003 issue of the American Journal of Clinical Nutrition.

This study, which evaluated data from the third National Health and

Nutrition Examination Survey on the dietary patterns of 13,130 American

adults (20 years of age or older), identified six dietary patterns, but

two patterns were clearly predominant: the Western pattern and the

American Healthy pattern.

 

The Western pattern, which was characterized by high intakes of

processed meats, eggs, red meats, and high-fat dairy products, was

strongly positively associated with the cardiovascular risk factors

serum C-peptide, serum insulin, and glycated hemoglobin, and negatively

associated with blood levels of folate, a B vitamin essential for

keeping blood levels of another cardiovascular risk factor,

homocysteine, low.

 

The American-healthy pattern, which was characterized by high intakes of

 

green, leafy vegetables; organic tomatoes; other vegetables

(e.g., peppers, green beans, and peas); cruciferous vegetables;

and tea, had no positive linear association with any of the

cardiovascular risk factors examined.

 

 

A review of many epidemiological studies published in the May 2004 issue

 

of the European Journal of Nutrition, confirms that the “Mediterranean”

diet is associated with very low 25-year mortality rates for coronary

heart disease, cancer and all-causes of death.

 

Characterized by olive oil as the dominant fat source, and a high to

moderate consumption of fruit and vegetables, cereal products, fish, and

 

legumes in combination with little meat and wine with meals, the

Mediterranean diet has been repeatedly found to lower LDL cholesterol

and blood pressure levels.

 

Moreover, the traditional Cretan diet, a Mediterranean diet, was tested

in cardiac patients and showed a whopping 70% lower cardiac and

all-causes mortality compared to the control diet!

 

 

 

Additional studies confirming that what you eat can have a tremendous

impact on your risk for cardiovascular disease were published in

September 2004.

 

The first, which appeared in the American Journal of Clinical

Nutrition, evaluated 455 women participating in the Coronary Risk

Factors for Atherosclerosis in Women (CORA) Study and found that those

whose dietary pattern was characterized by high intakes of meat,

margarine, poultry and sauce, and low intakes of vegetarian dishes,

wine, vegetables and whole-grain cereals had a 1,230% “higher risk” for

coronary artery disease (CHD) compared to women following the opposite

dietary

pattern!

 

The second, called the INTERHEART Study, involved 52 countries

representing every inhabited continent and more than 30,000 subjects,

and was published in the Lancet.

 

Its finding was that nine risk factors, all of which are modifiable

through diet and lifestyle, account for 90% of all heart disease in men

and 94% in women—regardless of race or the country in which they live.

 

 

The nine factors affecting risk are:

 

Eating Vegetables and Fruits Daily: Decreases heart attack risk 30%.

 

 

Regular Physical Activity: Moderate or strenuous physical exercise

decreases risk by 14%.

 

 

Moderate Alcohol Consumption: Moderate consumption of alcohol 3 or more

times per week decreases risk by 9%.

 

 

Abnormal Blood Lipids: Having an excessively high amount of small dense

LDL cholesterol in relation to less potentially harmful forms of LDL.

 

The most dangerous type of LDL is identified by a test that measures the

 

amount of its carrier protein, which is called apolioprotein B or ApoB,

that is present in the blood and contrasts this with the amount of the

carrier protein for the larger, less dangerous LDL, which is called

ApoA1.

 

The resulting ratio of ApoB/ApoA1 is a much better indicator of risk

than a simple total cholesterol level.

Persons with a high ratio of ApoB/ApoA1 have a 3.25 or more than 3 times

 

higher risk of heart attack compared to those whose ratio is low.

 

 

Smoking: Current smokers have almost 3 times the risk of a heart attack

compared to persons who have never smoked.

 

 

High Blood Pressure: Almost doubles risk of a heart attack.

 

 

Diabetes: More than doubles heart attack risk.

 

 

Abdominal Obesity: Increases heart attack risk by 37%.

 

 

Psychosocial Factors: Unremitting stress, whether at work or at home,

adds more than 2.5 times the risk.

 

 

 

 

The latest study to support a link between a diet high in fruits and

vegetables and a reduced risk of heart attack or stroke appeared in the

November 2004 issue of the Journal of the National Cancer Institute.

 

A team of researchers including Dr. Walter Willett, the highly respected

 

epidemiologist at the Harvard School of Public Health in Boston,

investigated the long term protective effects of high fruit and

vegetable diets by analyzing data on 71,790 women who participated in

the Nurses' Health Study and 37,725 men in the Health Professionals'

Follow-up Study.

 

Both studies began in the mid-1980s and ran through

1998.

 

Both men and women who ate five or more servings of fruits and

vegetables per day reduced their risk of a heart attack or stroke by 12%

 

compared to individuals who did not eat fruits and vegetables.

 

Eating leafy green vegetables provided the greatest reduction in heart

attack and stroke risk. Consuming just one serving of leafy greens per

day decreased the risk by 11%.

While a modest reduction in the

development of any major “chronic disease” was also noted, total fruit

and

vegetable intake did not appear to be inversely associated with cancer

risk.

 

Fruits, Vegetables and Fish Offer Significant Protection Against Stroke

 

Three studies published July 2004 indicate that diet greatly affects

your risk for stroke. Two of these studies, one focused on men, the

other on women, underscore the importance of a diet rich in fruits and

vegetables in preventing stroke.

 

A third suggests that eating fish as little as 1 to 3 times per month

may protect against ischemic stroke (the type of stroke caused by an

”interruption” of “blood supply” to part of the brain).

 

Research data collected on 22,071 men, followed for 13 years in the

Physician's Health Study, indicates that eating carotenoid-rich fruits

and vegetables significantly reduces a man's risk of ischemic stroke.

 

The Harvard team analyzed blood samples from stroke patients and

controls and found that the men whose blood levels of carotenoids

(alpha-carotene, beta-carotene, lycopene, lutein and

beta-cryptoxanthin), were in the lowest 20% had a much higher risk of

ischemic stroke.

 

Low blood levels of alpha carotene were associated with a 41% increased

risk for ischemic stroke, of beta-carotene with a 38% increased risk,

and of lycopene with a 39% increased risk.

 

No significant association was seen with beta-cryptoxanthin or lutein.

 

Since higher blood levels of carotenoids is simply a marker of higher

fruit and vegetable intake, the researchers concluded that regular

consumption of fruits and vegetables significantly lowers your risk of

ischemic stroke.

 

Another Harvard research team examined the relationship between overall

dietary patterns and risk of stroke in a study population of 71,768

women, followed for 14 years.

 

Two major dietary patterns were identified among the women:

the " prudent " and the " Western " .

 

The prudent diet included higher intakes of fruits, vegetables, legumes,

cold water fish and whole grains,

while the Western diet was high in “red” and “processed” meats,

“refined” grains, sweets and desserts.

 

When women eating the “prudent” diet were compared, those with the

highest

scores were 22% less likely to have any kind of stroke (ischemic or

hemorrhagic—the result of bleeding in the brain) compared to those with

the lowest prudent scores.

 

Women on the Western diet were also compared and fared badly regardless

of whether their score was high or low.

Those with the highest Western diet scores had a 58% “increased risk” of

 

any type of stroke, but even those with the lowest Western diet scores

had a 56% greater risk of stroke.

 

The bottom line:

 

in women as well as in men, a diet higher in fruits and vegetables,

fish, and whole grains is " protective " against stroke.

In addition to fruits and vegetables, eating fish may significantly

lower your risk for stroke.

 

Researchers reviewed data from 8 independent studies involving more

than 200,000 subjects ranging in age from 34 to 103, and found that,

eating fish

 

1-3 times per month lowered risk for any type of stroke by 9%

once a week dropped stroke risk by13%

2-4 times a week lowered stroke risk by 18%

5 or more times a week lowered stroke risk by 31%

 

When types of stroke were compared, risk for ischemic stroke was most

affected, dropping 31% in those eating fish just 1-3 times a month, and

up to 35% in those consuming fish 5 or more times a week. Risk for

hemorrhagic stroke was also significantly lessened, but not until fish

were consumed at least 2-4 times a week.

In this group, risk of hemorrhagic stroke dropped 11%, and in those

eating fish 5 or more times a week, stroke risk dropped 20%.

 

Eat more

 

Organically grown fruits and vegetables

Organic soybeans and other whole soyfoods

Garlic and onions

Organic tomatoes

Cold pressed, extra virgin olive oil

Cold water fish including salmon, tuna, herring, mackerel and halibut

for their beneficial omega 3 fatty acids

 

Oats for their high fiber content and unique antioxidants

Walnuts

Drink more pure water

Tea

 

Avoid foods high in cholesterol and saturated fats.

 

The type of diet shown to contribute to the greatest death rate from

heart disease is high in saturated fats, hydrogenated oils, animal

products, refined foods and “refined” vegetable oils.

 

The diet shown to prevent and even reverse heart disease is a diet based

 

on healthy foods--organic whole fruits, vegetables, legumes, and grains;

 

cold water fish, and cold-pressed, extra virgin olive oil.

 

Beneficial Nutrients & Their Best “Food Sources” for Atherosclerosis

-----------------------

 

”Soluble” Fiber

 

Significantly reduces blood cholesterol levels by several mechanisms.

 

A study published in the September 8, 2003 edition of the Archives of

Internal Medicine suggests that eating high fiber foods, such as dried

beans, apples, bananas, barley, oats, raisins and prunes, helps prevent

heart disease.

 

Almost 10,000 American adults participated in this study and were

followed for 19 years, during which time 1,843 cases of coronary heart

disease (CHD) and 3,762 cases of cardiovascular disease (CVD) were

diagnosed.

 

People eating the most fiber, 21 grams per day, had 12% less CHD and

11% less CVD compared to those eating the least, 5 grams daily.

 

Those eating the most " water-soluble " dietary fiber fared even better

with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

 

 

Results published in the February 2004 issue of the Archives of Internal

 

Medicine of an analysis of 10 prospective studies from the U.S. and

Europe show that dietary fiber from whole grains and fruits is

associated

with reduced risk of heart disease.

 

Combining the studies gives extra credence to this conclusion since it

pools very large numbers of participants and cases of heart disease.

Among almost 100,000 men and the more than 245,000 women who

participated in these 10 studies, for every ten grams of daily fiber

consumed from cereals and fruits, their risk of all coronary disease

dropped 14%, and their risk of death from heart attack dropped 27%.

 

Best Food Sources: fruits, dried beans, non-gmo soybeans, legumes, oats,

and organic

vegetables.

------------------------

Niacin

A B vitamin, niacin can reduce “cholesterol” and “lipoprotein a” levels,

and

has been shown to “reduce incidence” of heart attack.

 

Best Food Sources of Niacin:

 

Brewer's yeast, rice bran, wheat bran, organic peanuts with skin, liver,

 

trout, mackerel, swordfish, turkey, alaskan salmon.

 

Vitamin E

 

A fat-soluble antioxidant, Vitamin E prevents oxidation of LDL

cholesterol, prevents the growth of blood vessel plaques, and has been

shown to reduce the risk of heart attack and deaths related to heart

disease.

 

Best Food Sources of Vitamin E:

 

wheat germ oil, sunflower seeds, almonds, sesame oil, wheat germ, olive

oil.

 

Vitamin C

The body's primary water-soluble antioxidant, vitamin C is needed for

the proper function of blood vessels, regenerates vitamin E, and can

help decrease cholesterol levels.

 

High dietary intake of vitamin C is associated with a decreased risk of

death due to coronary artery disease.

 

Best Food Sources of Vitamin C:

 

sweet peppers, kale, parsley, broccoli, Brussels sprouts, cabbage,

strawberries, kiwi fruit, papayas, spinach, oranges, grapefruit.

 

Beta-carotene

 

A powerful antioxidant in its own right, beta-carotene is also used by

the body to produce vitamin A, which is often described as the

anti-infective vitamin. A theory currently gaining acceptance in the

scientific community is that viral infection may be a significant

contributing factor in heart disease.

 

Protection against infection and free radicals may explain why a high

dietary intake of beta-carotene is associated with a reduced risk of

fatal heart attack.

 

Best Food Sources of Beta-Carotene:

 

carrots, butternut squash, mangoes, hubbard squash,

cantaloupe, apricots, broccoli.

 

Lycopene

A Harvard study following close to 40,000 middle-aged men and women for

7 years found that those who ate the most lycopene-rich foods (7-10

servings per week of organic tomato-based products such as tomato juice

and tomato sauce) had a 29% lower risk of cardiovascular disease. Two

servings per week of oil-based organic tomato products such as tomato

sauce provided an even better 34% reduction in cardiovascular disease

risk.

 

 

Tomato Juice, an Effective Blood Thinner

 

Whether it is tomatoes' lycopene or some other compound(s) found in

tomatoes is not yet known, but Australian research published in the

August 2004 issue of the prestigious Journal of the American Medical

Association suggests that tomato juice is an effective blood thinner.

 

In this study, 20 people with type 2 diabetes were given 250 ml (about 8

 

ounces) of tomato juice or a tomato-flavored placebo daily. Subjects had

 

no history of clotting problems and were taking no medications that

would affect blood clotting ability. After just 3 weeks, platelet

aggregation (the clumping together of blood cells) was significantly

reduced among those drinking real organic tomato juice, while no such

effect was

noted in those receiving placebo.

 

In an interview, lead researcher Sherri Lazarus explains, " Diabetes is

a multi-faceted disease with problems such as glucose intolerance, high

blood pressure, high cholesterol and high triglycerides, and the less

talked about “hyperactive platelets”.

 

Platelets are the parts of blood responsible for the “preservation” of

healthy blood vessels.

 

When the health of blood vessels is impaired, as in the case of

diabetes, platelets stick to the lining of the vessel wall, which, over

time, can lead to the development of cardiovascular disease.

 

Aggregation is the clumping together and clotting of platelets. We

looked at how susceptible the platelets were to clotting before and

after the people with type 2 diabetes had taken tomato juice. "

 

Although dietary strategies have been developed to address other known

cardiovascular risk factors, currently there is no dietary strategy

aimed at reducing high platelet activity. Tomato juice may be just what

the doctor should order. While of special benefit for those with type 2

diabetes who are at increased risk of cardiovascular disease, the blood

thinning effects of tomato juice are noteworthy for anyone at higher

risk of blood clot formation.

 

Persons with atherosclerosis or high cholesterol, those whose work

involves traveling long distances, who have recently undergone a

surgical procedure or who smoke would benefit. But be sure to choose a

low-sodium organic tomato juice; many " regular " tomato juice products

are loaded with artery-unfriendly sodium.

 

Omega-3 Fatty Acids

Frequent consumption of fish, especially cold water fish, which are rich

 

in omega-3s, is associated with a decreased risk of heart attack. When

part of a diet low in saturated fat, a high intake of omega-3 fats have

also been found to help decrease cholesterol.

 

Foods rich in omega-3s should be used to replace foods high in saturated

 

fats such as meat and dairy products.

 

 

Feeling really grumpy?

 

Eating more omega-3 rich cold water fish (alaskan salmon,

or water-packed

sardines) may help. A study published in the January 2004 issue of the

European Journal of Clinical Nutrition found a statistically significant

 

relationship between consuming fish rich in omega-3 fats and a lower

”hostility score” in 3581 young urban white and black adults.

 

Those with the highest intake of omega 3 fats had only a 10% likelihood

of being among those with the highest hostility scores. Eating any fish

rich in omega 3 fats compared to eating no omega-3-rich fish was also

found to drop subjects’ chances of being hostile by 12%.

 

Cardiovascular protection is one reason this finding is important:

 

hostility has been shown to “predict” the development of heart disease,

and the young adults

in this study were already also enrolled in the CARDIA (Coronary Artery

Risk Development in Young Adults) study—a study that is examining how

heart disease develops in adults.

 

Best Food Sources of Omega-3 Fats:

 

cold-water fish such as alaskan salmon and cod and their oils, flaxseed,

 

walnuts, purslane.

 

Monounsaturated Fats

These stable fats, which are found in highest concentrations in olive

oil, decrease the oxidation of LDL cholesterol, help reduce cholesterol

levels, and may partly explain why the “Mediterranean Diet,”

which is high in monounsaturated fats as well as whole foods, is

protective against heart disease.

 

Use olive oil to replace saturated fats (butter), trans-fats

(margarine), and refined vegetable oils in cooking and salad dressing.

-----------------------

Best Food Sources of Monounsaturated Fats:

 

extra virgin olive oil, high oleic sunflower oil, avocado.

 

Non-gmo Soy

Non-gmo soybeans and foods made from them have been found to

significantly decrease the risk of heart disease and heart attack, can

help prevent the oxidation of LDL cholesterol, and lower LDL and total

cholesterol, triglyceride levels, and risk of blood clots.

Organic soy may also increase HDL (beneficial) cholesterol levels.

 

 

A study published in the July 2003 issue of the British Journal of

Nutrition suggests that diets high in soy protein also protect against

atherosclerosis by increasing blood levels of “nitric oxide”, a small

molecule known to improve blood vessel “dilation” and to inhibit

“oxidative”

(free radical) “damage” of cholesterol and the “adhesion” of white cells

to

the vascular wall (two important steps in the “development” of

atherosclerotic plaques).

 

In this study, when researchers gave mice bred to be apoliprotein-E

deficient a purified diet containing casein found in dairy products, soy

 

protein or rice protein, the mice given " casein " " developed " the

" largest "

 

*atherosclerotic lesions*.

 

(In humans as well as animals, apolipoprotein E plays an important role

in cholesterol transport, so a deficiency of this protein increases risk

 

for the development of atherosclerosis.) Mice given soy or rice protein

fared much better.

In trying to understand why, the researchers evaluated blood levels of

nitric oxide. Mice fed either soy or rice protein diets were found to

have increased blood levels of L-arginine (the amino acid that the body

uses to produce nitric oxide) and nitric oxide metabolites when compared

 

to those given casein-based feed.

However, the L-arginine content of the soy and rice diets was not high

enough to explain the amount of protective benefit they conferred, so

the researchers concluded that these foods must also " contain " other

" protective” compounds.

 

 

 

Soy Offers Special Benefits for Premenopausal Women

 

Soy foods may offer special benefits for the hearts and bones of

premenopausal women, suggest two studies conducted at Wake Forest

University Baptist Medical Center and presented at the annual meeting of

 

the North American Menopause Society, Washington, D.C., October 6-9,

2004.

 

The results of these studies indicate a beneficial synergy between

isoflavones, the weakly estrogenic compounds in soy, and the body's own

estrogen in " decreasing " cholesterol and " increasing " bone mass.

 

In the first study, cholesterol levels in monkeys fed a soy-based diet

were improved compared to those of monkeys given a diet of milk and

animal protein—and the most improvement occurred in those monkeys at

highest risk for heart vessel disease.

 

A low ratio of total cholesterol to HDL (good) cholesterol is

considered healthier.

 

In monkeys at highest risk for heart disease, the cholesterol ratio

decreased by 48% in those given soy compared to those receiving milk and

 

animal protein.

Even in the monkeys at low risk for atherosclerosis that ate soy, the

cholesterol ratio dropped 33%.

 

Lead researcher in this study, Jay Kaplan, PhD, noted that a 48% drop in

 

the cholesterol ratio would likely equate to a 50% reduction in the size

 

of plaques in the arteries, which can rupture causing heart attacks and

strokes.

 

He also added, " Studies have shown that heart vessel disease, or

atherosclerosis, begins in the 30s and 40s in women.

From our work in monkeys, we believe the time to prevent cardiovascular

disease in women is before menopause, not after.

 

Organic soy seems to provide a potent protection in monkeys, in terms of

 

cholesterol levels, which is a good marker for general cardiovascular

risk. We presume the benefit would apply to premenopausal women as

well. "

 

In the second study, monkeys eating soy were found to have an increase

in bone mass compared to those not given soy. According to lead

researcher in this study, Cynthia Lees, D.V.M., Ph.D.,

" The increase was small, but this suggests the possibility that if women

 

consumed soy on a regular basis before menopause, it could benefit their

 

health after menopause. "

 

Kaplan also noted that because the soy-estrogen combination caused

improvements in both cholesterol and bone, it might also positively

impact other areas of the body " affected " by estrogen, including the

brain.

 

In both 12 month long studies, the monkeys were selected to represent

women in their 30s and 40s. Half consumed soy with isoflavone levels

equal to a human intake of approximately 129 milligrams a day—about

twice the amount typically consumed by women in Asia.

 

Next on the researchers' agenda will be a study using lower levels of

isoflavones over a longer period of time to see if this will be as

effective—an outcome that appears to already be supported in a human

trial published in the November 2004 issue of the American Journal of

Clinical Nutrition.

 

In this study, which included 1033 pre- and postmenopausal women (361

meat-eaters, 570 vegetarians, and 102 vegans), eating moderate amounts

of soy foods as part of a regular diet was associated with a lower ratio

 

of total to LDL cholesterol, but not with a lowering in the level of

”beneficial” HDL cholesterol.

 

In those women eating 6 or more grams of soy protein daily, blood

levels of LDL cholesterol were 12.4% lower than those in women who ate

less than .5 grams of soy protein daily.

 

Best Organic Soy Foods: edamame (organic soybeans), miso, tofu, tempeh,

non-gmo soy

milk.

 

Zinc

Needed for the proper function of blood vessels, zinc may also slow the

”growth” of plaques.

 

Best Food Sources of Zinc:

fresh oysters, ginger root, lamb chops, pecans, split peas, Brazil nuts,

 

organic egg yolk.

 

Magnesium

Needed for normal blood vessel tone and function, magnesium may help

lower high blood pressure, and may decrease risk of heart attack.

 

Best Food Sources of Magnesium:

kelp, wheat bran, wheat germ, almonds, cashews, organic blackstrap

molasses, Brewer's yeast, kiwi fruit.

 

Vitamin B12, Vitamin B6, and Folic Acid

 

These three B vitamins work together to prevent the “accumulation” of

homocysteine, an intermediate compound produced during the “methylation”

 

cycle that can damage the arterial wall.

Elevated levels of homocysteine are found in approximately 20-40% of

patients with heart disease.

 

Best Food Sources of Folic Acid and B6:

Brewer's yeast, organic soy flour, wheat germ.

 

Best Food Sources of B12: free range chicken livers, clams, oysters,

sardines, organic egg yolk.

 

Potassium

This mineral may decrease the growth and development of vessel plaques,

and also good for lowering high blood pressure.

 

To obtain the maximum benefits from an increased potassium intake, it is

 

important to reduce the amount of sodium in the diet.

 

Most “sodium” in the American diet comes from “processed”, “convenience”

and

”snack” foods.

 

Best Food Sources of Potassium:

 

dulse, kelp, sunflower seeds, wheat germ, almonds, organic raisins,

parsley, Brazil nuts, dates, figs, kiwi fruit, avocado, pecans, yams,

Swiss chard, non-gmo soybeans, garlic, spinach, English walnuts, millet,

 

cooked dried beans, mushrooms, organic potato with skin, broccoli.

 

Taurine

An amino acid found mainly in fish, taurine may decrease cholesterol

levels and lower high blood pressure.

 

Best Food Sources of Taurine: fish - especially cold water fish like

alaskan salmon and Norwegian cod.

 

Bioflavonoids

Powerful antioxidant compounds found in many fruits and vegetables,

bioflavonoids are associated with decreased risk of death from

cardiovascular disease.

 

Best Food Sources: red grapes, onions, apples, and citrus fruits.

 

---------------------------

 

Allium Family Vegetables

 

Allium family vegetables contain compounds that have been shown to lower

 

cholesterol levels, lower blood pressure in cases of hypertension, and

slow the “rate” of plaque “growth”.

 

Best Sources of Allium Vegetable Compounds: Fresh, raw garlic and onions

 

contain the highest amounts of these beneficial compounds.

=====================================================

 

Substances Whose Intake Should Be Minimized in Atherosclerosis

 

Saturated Fat and Cholesterol

 

Excessive dietary intake of foods rich in saturated fat and cholesterol,

 

which are found primarily in animal products, is associated with

increased risk of atherosclerosis and heart disease.

 

For maximum health benefit, limit intake of saturated fat while

increasing intake of heart-protective whole foods - vegetables, fruits,

nuts, seeds, legumes, cold-water fish, organic whole grains.

 

Iron

High levels of stored iron are associated with increased free radical

production and therefore increased risk of heart attack, especially in

those with high cholesterol levels.

 

Hemochromatosis, a condition of iron overload, is common in Caucasian

males. Supplements containing iron should not be taken by men or

post-menopausal women who are at risk for atherosclerosis, unless they

have been diagnosed with anemia by a physician.

Since blood loss results in iron loss, menstruating women may safely

consume a multiple mineral and vitamin supplement which contains 15-30

mg of iron.

 

 

Trans-Fatty Acids

 

Vegetable oils that have been chemically transformed into solid fats,

trans-fatty acids (also called hydrogenated fats) increase LDL

cholesterol and lipoprotein a levels, may be more damaging to the heart

and blood vessels than saturated fat, and should be " eliminated " from

the diet.

 

These unnatural fats are not found in whole foods, but are the

" predominant " component in margarine and are frequently added to

”processed” foods, baked goods, coffee creamers, and snack foods.

 

 

Vitamin D

Although necessary for bone strength, excessive amounts of vitamin D are

 

associated with plaque build-up, especially in those with low magnesium

intake. Increase magnesium intake rather than avoid vitamin D-rich foods

 

such as alaskan salmon and organic eggs; these foods provide numerous

important

health benefits.

=================================================================

 

Summary Disease Description

Heart disease, the leading cause of death in adults in the United States

 

today, affects 60 million Americans. An estimated 1,100,000 new or

recurrent heart attacks occur annually, which translates into the grim

statistic that every 20 seconds a person in the U.S. has a heart attack,

 

and one-third of these attacks lead to death.

The main underlying cause of heart disease, atherosclerosis, begins

early (in some cases, as early as childhood), and slowly progresses into

 

full-blown heart disease.

 

Atherosclerosis is the “build-up” of fatty deposits in the walls of the

arteries.

When these deposits, or plaques, build up in the blood vessels of the

heart, they cause coronary artery disease, which can lead to a heart

attack.

When they build up in the blood vessels of the brain, they cause

cerebral artery disease, which can lead to a stroke.

 

Physiological indicators of increased risk for atherosclerosis include:

high blood pressure, high cholesterol (especially oxidized LDL

cholesterol, the form that causes the most harm), high blood levels of

Lp(a) (lipoprotein a), obesity, high levels of homocysteine, and insulin

 

resistance, especially when advanced to the level of Non-Insulin

Dependent Diabetes Mellitus (NIDDM)--also called Type II Diabetes.

 

Through genetic inheritance, family history plays a role in the

development of atherosclerosis, but a number of other risk factors

related to diet and lifestyle are of “equal” or “greater” importance.

 

 

In-Depth Discussion

What Is Atherosclerosis?

 

Introduction

 

Heart disease accounts for approximately 30-40% of all deaths in

industrial nations every year and is the leading cause of death of

adults in these areas. Vascular disease alone accounted for close to 1

million deaths in 1994. Ischemic heart disease is currently very common

in the U.S., and occurs in approximately 80% of all people over the age

of 70 years.

 

Treatment of coronary artery disease and its risk factors, including

hypertension and high cholesterol, accounts for a large portion of

health care spending and medication use.

 

Although the deaths and symptoms caused by atherosclerosis tend to occur

 

later in life, the condition itself typically develops fairly slowly and

 

may begin as early as childhood.

 

The good news is that early prevention of this disease and reduction of

the associated risk factors has been shown to significantly decrease

risk of both fatal and non-fatal heart attack.

 

Atherosclerosis is generally considered a multi-factorial disease,

meaning that many possible causes contribute to its development and

advancement.

 

Genetics plays a role in the development of heart disease, as evidenced

by its tendency to run in families, but research has clearly shown that

the way one lives and eats plays a large or even more important role.

 

No family history of heart disease is not a guarantee of safety for an

individual with an unhealthy diet and lifestyle. On the positive side, a

 

strong family history of heart disease does not doom one to develop it.

 

Genetics is, at worst, an indicator of increased risk, which can be

significantly lowered by health-promoting dietary and lifestyle choices.

 

============================================================

 

The Process of Atherosclerosis

 

Atherosclerosis is a disease that involves the development of

cholesterol-filled plaques, called “atheromas”, in the walls of the

blood

vessels, causing the vessels to lose their “elasticity” and become

”sclerotic”, or hardened.

 

These atheromas are especially problematic when they develop in the

blood vessels of the heart, also known as the coronary arteries, where

they may “decrease” the amount of blood that is “available” to “feed”

the

heart muscle, or where they may eventually lead to heart attack, also

called myocardial infarction (MI), heart damage, and possibly even

death.

 

Atheromas are believed to develop slowly over a prolonged period of

time.

 

Although the exact mechanism of how they start and develop is not

completely understood, research in humans and animals has lead to the

creation of a model for how the condition progresses.

 

The first step in the process appears to be some type of “injury” to the

 

wall of the vessel.

 

The cause of this initial injury is currently unknown, though it may be

due to certain “infections”, high levels of oxidized cholesterol, high

levels of homocysteine, or a number of other factors.

 

Once the initial injury occurs, cholesterol circulating in the

bloodstream starts to be deposited at the site of injury in the blood

vessel wall, where inflammatory chemicals oxidize it.

 

The oxidized cholesterol particles and the injury itself attract certain

 

”immune cells”, called monocytes and macrophages, which “take in” large

quantities of the oxidized cholesterol, becoming quite large.

 

They also become activated and begin releasing “inflammation-related”

chemicals called cytokines.

The cytokines cause the cells of the vessel wall, also called

endothelial cells, to produce “adhesion molecules” on the surfaces of

their cell membranes.

 

Adhesion molecules are “sites” where more immune cells can “bind”.

 

The cytokines also attract other immune cells, which then “bind” to the

adhesion molecules and are taken into the blood vessel wall, where they

”trigger” an increase in “inflammatory response”.

 

As the build-up of immune cells and oxidized cholesterol continues in

the arterial wall, the cytokines and inflammatory chemicals attract

another type of cell, called smooth muscle cells, which travel to the

site of the “developing plaque”, enter the blood vessel wall, take in

”oxidized cholesterol”, and begin to “divide”.

 

In addition, the cells start to “produce” “collagen”, the main protein

in

”connective tissue”, which “adds” to the plaque.

 

As the process continues, the atheroma, which grows larger and larger,

is now comprised of “enlarged” macrophages and monocytes “filled” with

”oxidized cholesterol”,

dividing smooth muscle cells, and collagen, as well as the initial

”endothelial” cells.

Calcium now begins to be “deposited”, making the atheroma “sclerotic” or

 

hardened, and inflexible.

 

Because blood vessels contain no “nerves” to signal their “distress”,

the

atheroma may grow very large for a long period of time before its

”presence” is known.

 

A large atheroma in the coronary vessels may start to “block” blood flow

 

to the heart, leading to symptoms like shortness of breath or angina.

Atheromas in the blood vessels leading to the brain may cause dizziness

or lightheadedness.

 

Generally, though, because they grow slowly enough for the body to

”compensate” for the “decreased” blood flow, most atheromas don’t cause

any

warning symptoms but make their debut into the individual's conscious

awareness by causing a heart attack.

 

In this stage, the blood vessel

wall where the atheroma is attached “breaks” slightly, causing a release

 

of blood into the surrounding tissue.

 

In order to stop this blood “loss”, platelets “clump together” forming a

 

”blood clot”, called a thrombus.

 

A thrombus may also be caused by platelets that simply start to stick

to the atheroma and then build up.

 

If the thrombus stays where it is, it

may grow large enough to cause a sudden “blockage” of blood flow in the

artery. If it “breaks loose” from the atheroma,

it is called an “embolism”, and it may travel down the blood vessel to a

 

point where it is too big to pass and rapidly “cut off” blood supply at

that spot.

 

Typically, the blockage of a vessel by a thrombus also involves “spasm”

of

the artery, further “decreasing” the blood flow. When this occurs in the

 

blood vessels in the head, it is called a stroke and damage occurs due

to “lack of oxygen” to the brain tissue that is normally supplied by the

 

blocked vessel.

This damage may be slight and produce little lasting effects or may be

great enough to cause severe permanent disability or even death.

 

When the “sudden blockage” occurs in the coronary vessels, it causes

damage to the cells of the heart muscle due to “lack of oxygen”.

 

Components in the bloodstream then rapidly break down the clot so that

blood may return to the area.

Unfortunately, the damaged cells have

”released” chemicals that “attract” and “activate” immune cells, which

then

quickly “travel” to the area and “release” more “inflammatory

chemicals”,

causing damage to more cells.

 

Because of cascade of inflammation triggered by the immune cells, more

damage occurs to the heart muscle after the blood flow returns than when

 

the blood flow was blocked.

 

Many myocardial infarctions are mild and may even go unnoticed. In

others, however, the damage to the heart muscle interferes with the

normal beating of the heart,

leading to “ventricular fibrillation”, a rapid and chaotic “fluttering”

action of the heart muscle.

 

This condition is called a cardiac arrest, and it is fatal if not

immediately treated by emergency measures. Cardiac arrest is the main

cause of death in patients with coronary artery disease.

===========================================================

 

Risk Factors For Atherosclerosis

 

”Elevated” Cholesterol

High levels of cholesterol have been repeatedly associated with

atherosclerosis and heart disease. Cholesterol is also found in high

quantities in the “atheromas” seen in vascular disease.

 

Cholesterol is a necessary substance that is even produced by the body

from fatty acids, especially saturated fats, in the diet. Ready-made

cholesterol is also “absorbed” from foods derived from animals.

 

From the bloodstream, cholesterol is taken up by cells and used to make

”cell membranes”, certain “hormones” and vitamin D.

 

Cholesterol is produced by a number of steps involving several different

 

enzymes.

 

One of the main enzymes involved is called HMG Co-A reductase.

This enzyme has the single most say-so over how much cholesterol is

produced.

HMG Co-A reductase usually works to “produce” just enough

cholesterol for “normal function”, but sometimes, especially when the

diet

is “high” in saturated fats, it becomes a “workaholic” and contributes

to

elevated cholesterol levels. If the diet is also high in

cholesterol-containing animal foods, then

cholesterol levels can be raised even more.

 

Cholesterol is packaged into”particles” called low-density lipoproteins,

 

or LDL cholesterol, and distributed throughout the body to where it is

needed.

High-density lipoprotein particles, or HDL cholesterol, then travels

throughout the body “collecting” the “extra” cholesterol “not used” up

by cells.

 

For this reason, HDL is often referred to as the “good” cholesterol.

 

Cholesterol in the body that is not used to produce hormones, vitamin D,

 

or cell membranes is also “eliminated” by the liver.

 

The liver “converts” the cholesterol to bile, which is stored in the

gall bladder until it is

needed in the intestines.

 

When bile is released into the intestines, it aids digestion by making

”dietary fats” easier to “absorb”.

Much of the bile that passes into the intestines is reabsorbed and

recycled for future use.

If it “binds” to certain food substances, like “fiber”, however, it can

pass out of the body and new bile must be produced from cholesterol to

replace the bile that is lost.

 

Normally, cholesterol is “not toxic” to the body. It “flows through” the

 

blood vessels without causing any damage or atheroma build-up.

 

However, when cholesterol becomes “oxidized”, either by “heat” or “free

radicals” before it is absorbed in the intestines, or by free radicals

found in the body, it can “become” dangerous.

 

Oxidized LDL cholesterol is “directly toxic” to endothelial cells.

 

It “increases” the adhesion of monocytes and macrophages to vascular

lesions, increases the proliferation of smooth muscle cells, increases

”platelet clumping” and “thrombus formation”, and inhibits the

production of

nitric oxide, a “messenger chemical” needed for “vasodilation”.

 

Macrophages and monocytes normally only “take in” “small amounts” of

unoxidized cholesterol, but when they are “exposed” to “oxidized

cholesterol”, they take in large amounts, causing them to greatly

increase in size.

A high blood level of oxidized LDL cholesterol, therefore, is a strong

contributing factor for the production and growth of atheromas and the

”progression” of heart disease.

==============================================================

 

Lipoprotein a

Lp(a) is a mix of protein molecules and lipid molecules found in the

body. High levels have been shown to be a separate risk factor for

cardiovascular disease and are associated with an increased risk of

coronary thrombosis, a blood clot in the arteries of the heart.

 

One way in which Lp(a) may cause problems is in the inhibition of a

process called fibrinolysis.

Fibrinolysis involves the “break-down” of excess collagen, connective

tissue, and blood clots.

 

By inhibiting fibrinolysis, Lp(a) contributes to the build up of

collagen and therefore the growth of atheromas, as well as increasing

the risk of thrombus formation and heart attack or stroke.

 

Elevated Homocysteine

 

Elevated blood levels of homocysteine are seen in patients with vascular

 

disease and are associated with an increased risk of stroke, coronary

artery disease, and peripheral vascular disease.

 

Homocysteine is a substance formed during a normal metabolic process in

the body called the methylation cycle. Almost immediately after its

production, a large percentage of homocysteine is usually transformed

into the amino acid methionine.

 

This conversion process, however, requires certain vitamins, including

vitamin B12, vitamin B6, and folic acid. Deficiency of these vitamins

results in increased homocysteine levels by decreasing homocysteine's

conversion to methionine.

 

Homocysteine levels can also be elevated for other reasons. Mutations in

 

the genes that regulate the process of converting homocysteine back to

methionine account for a number of cases of elevated homocysteine. As

many as 35-40% of Caucasians carry a mutated copy of one of these genes,

 

which may then cause elevations in homocysteine levels.

 

In many of these patients, simply getting extra amounts of vitamin B6,

B12 and folic acid will keep homocysteine levels low. Even in persons

without genetically caused difficulties, inadequate intake of any or all

 

of these required vitamins can result in elevated homocysteine levels.

Some studies have shown that this may account for as many as 66% of

cases.

 

Another cause of elevated homocyteine levels is chronic kidney failure,

since the kidneys are a major site of homocysteine metabolism.

 

Levels may also be raised by “certain medications” including

methotrexate,

phenytoin, carbamazepine, nitrous oxide, theophylline, and 6-azauridine

triacetate, or by other medical conditions including acute lymphoblastic

 

leukemia and psoriasis.

 

Smoking, coffee, and chronic high alcohol intake can raise levels as

well.

 

Homocysteine has been shown to cause “damage” to the endothelium,

increased division and proliferation of smooth muscle cells, and

increased oxidation of LDL cholesterol and other lipids.

 

By increasing “levels” of free radicals, which “damage” endothelial

cells,

homocysteine can lead to reduced production by these endothelial cells

of nitric oxide (NO), a chemical messenger necessary for the normal

dilation of blood vessels.

 

NO also helps to decrease the proliferation of the smooth muscle cells,

reduce the binding of immune cells to atheroma sites, and decrease

platelet clumping.

 

Homocysteine has been shown to make the endothelium

more “prone” to the development of blood clots.

------------------------

 

Hypertension

Hypertension, or high blood pressure, affects as much as 1/3 of the

population of industrialized nations and has been shown to greatly

contribute to the formation and progression of heart disease. Patients

with hypertension are much more likely to have a fatal coronary than

those without.

It is currently unknown why or how high blood pressure

contributes so much to the development and fatality of heart disease,

but patients who are able to decrease their blood pressure to normal

levels, especially “without” the “use” of medications, are at much

“lower

risk” of a fatal event than those who are either unable to lower their

blood pressure or require certain medications to do so.

 

In addition, some “blood pressure medications” have actually been

”associated” with an “increased risk” of fatal heart attack, though it

is

unknown why.

--------------------------

 

Insulin resistance

Insulin resistance is one of the main problems associated with Type II

diabetes, typically referred to as Non-Insulin Dependent Diabetes, or

NIDDM. It is also seen in a condition called Syndrome X, which mainly

occurs in post-menopausal women and primarily affects individuals in

their 40s and 50s. Insulin resistance means that cells don’t respond

normally to insulin.

 

Normally, insulin produced by the body binds to special insulin

receptors on cell membranes, triggering the cells to absorb sugar, or

glucose, from the blood stream. In some people, however, a couple of

things can go wrong.

 

The pancreas, which produces insulin, may start to produce insulin that

is defective and does not bind to the repectors properly. Or, the cells

of the body may produce defective receptors that do not allow the

insulin to bind properly.

 

Although genetics seems to play a role in both these causes of insulin

resistance, evidence strongly suggests that certain dietary and

lifestyle habits are more important in the development of this

condition.

 

When the insulin-resistant cells fail to respond to insulin, blood sugar

 

levels build up. To try to compensate for the cells' resistance, the

body produces even more insulin, leading to elevated insulin levels as

well.

 

Both elevated blood sugar and elevated insulin can be damaging to the

linings of blood vessels, so people with insulin resistance are at much

higher risk of developing atherosclerosis.

 

They also progress to heart disease and heart attack much more rapidly.

One reason for this is that insulin-resistant patients are much more

susceptible to damage caused by free radicals.

 

Studies have shown that NIDDM patients have much higher levels of free

radicals than normal controls.

High levels of free radicals cause an increase in the oxidation of LDL

cholesterol, initiating the formation and development of atheromas. For

more information on insulin resistance, just click on the following

link: Non-Insulin Resistant Diabetes Mellitus (NIDDM).

 

Obesity

Obesity is also a risk factor for high blood pressure and insulin

resistance and may contribute to atherosclerosis through those risk

factors. People who are obese also generally have diets that are high in

 

saturated fats and cholesterol, which contribute to atherosclerosis, and

 

low in nutrients such as B vitamins, fiber, and antioxidants, which are

protective. They also tend to not get adequate exercise, which has been

shown to be helpful in the prevention of heart disease.

 

The Synergistic Effect of Risk Factors

Typically, the effects of different risk factors are more than additive,

 

meaning that a person who has two risk factors usually has more than

twice the risk than someone with just one risk factor. Eliminating as

many of these factors as possible will greatly decrease an individual's

risk of heart disease and cardiovascular death.

==========================================================

 

Dietary Causes

A diet high in cholesterol and saturated fats, and low in fruits,

vegetables, whole grains, legumes, and fiber is “associated” with heart

disease. Populations that eat traditional diets high in vegetables,

fiber, and whole grains tend to have much lower rates of heart disease

and vascular disease than populations that eat high amounts of

cholesterol and saturated fats from animal products.

 

Populations that consume large amounts of fish and fish oils in place of

 

other animal meats and fats tend to have lower rates of cardiovascular

disease and the associated mortality.

 

The Mediterranean diet, which is high in whole grains and vegetables,

relatively high in monounsaturated fats

(which are contained within extra virgin olive oil ),

and relatively low in animal products has been shown to be

”protective” against heart disease despite its fairly high levels of

fat.

This suggests that the “type” of fat in the diet may be more important

than the actual amount.

 

While high levels of saturated fats from meat and dairy products and

polyunsaturated fats from vegetable oils have been strongly associated

with an increased risk of atherosclerosis and heart disease, high levels

 

of monounsaturated fats, found abundantly in olive oil, and omega-3

fats, found abundantly in fish, have been associated with “lower rates”

of

atherosclerosis, suggesting that these fats may even be “protective”.

============================================================

 

Nutrient Needs

Nutrients that “decrease” the formation and progression of atheromas

include:

 

Nutrients that help decrease elevated blood cholesterol levels,

especially LDL levels.

 

Nutrients that decrease the oxidation of existing LDL cholesterol, thus

reducing the amount of LDL taken up by macrophages and monocytes, and

therefore slowing the growth of atheromas.

 

Nutrients that decrease the risk of damage to the blood vessel wall,

both before atheromas begin and after they appear to “prevent” rupture,

thrombus (blood clot) formation, and the resulting damage to the heart.

--------------------------

Those nutrients, which recent scientific studies have shown to possess

these benefical effects, are profiled below.

 

Nutrients That Help Lower Cholesterol Levels

 

Soluble Fiber

 

While diets low in fat and cholesterol may be able to lower total and

LDL cholesterol levels about 5-10%, diets high in “soluble fiber” have

been shown in some studies to “lower” total cholesterol and LDL

cholesterol as much as 20-30%.

 

The soluble fiber used in these studies was the naturally-occurring

fiber found in oat bran, cooked dried beans, and other food sources.

 

In these same studies, the use of organic cooked soy beans, a rich

source of both soy protein and naturally occurring soluble fiber, led to

 

a decrease in total cholesterol of 30% and a decrease in LDL cholesterol

 

of 35-40%.

---------------------------

 

Soluble fiber acts to reduce cholesterol levels in several ways:

---------------------------

 

First, soluble fiber in the intestines “binds” to bile from the liver,

so

it is carried out of the body as “waste” instead of being “reabsorbed”.

In

order for the body to make more bile, which is necessary for digestion,

it must “break down” more cholesterol, “removing” it from the

bloodstream.

 

In addition, because bile is needed for the “absorption” of cholesterol

from food, “binding” the bile makes it less able to assist in

cholesterol

absorption, so “less” dietary cholesterol is “absorbed” from the food.

 

Secondly, when “normal levels” of bacteria are present in the colon,

they

are able to “break down” some of the “soluble fiber” into what are

called

”short-chain” fatty acids. In addition to being very good for the health

 

of the colon cells, some short-chain fatty acids are absorbed into the

bloodstream, where they travel to the liver and decrease the action of

HMG Co-A reductase, one of the main enzymes involved in the production

of cholesterol.

 

So, soluble fiber acts to reduce cholesterol levels by:

 

Decreasing the absorption of dietary cholesterol

Increasing the removal of bile

Increasing the breakdown of blood cholesterol

Decreasing the production of cholesterol by the liver

 

Some excellent food sources of fiber include raspberries, blueberries,

mustard

greens, cauliflower, collard greens, broccoli, chard and turnip greens.

 

============================================================

 

Niacin

Niacin, also known as vitamin B3, has been shown to decrease the

activity of HMG Co-A reductase, which leads to a decrease in the body’s

production of cholesterol. It also helps to “increase” the “breakdown”

of

cholesterol to bile, decreases the proliferation of smooth muscle cells,

 

helps to prevent LDL oxidation, reduces platelet clumping, lowers

lipoprotein a levels, and can increase HDL, or good cholesterol, levels

by as much as 15-40%.

 

“Increasing” *HDL* levels, particularly through “diet”,

can “significantly decrease” atherosclerosis progression.

 

Niacin use has been shown to decrease cholesterol levels by 10-26% and

decrease myocardial infarction recurrence by 29%. Niacin given to

patients after an acute myocardial infarction reduced non-fatal MI

recurrence by 27% and decreased long-term overall mortality by 11%.

 

Excellent food sources of niacin include crimini mushrooms and fresh

tuna

while very good sources include free range chicken, halibut, alaskan

salmon and asparagus.

 

 

 

Organic Soy

Cultures in which soy foods constitute a major portion of the diet

typically have much lower rates of heart disease than cultures with a

low consumption of soy. In addition to this epidemiological data,

clinical studies have shown that soy foods are protective against the

development of heart disease and its associated mortality.

 

The beneficial effects found in these studies are due to an intake of

“whole”

”soy foods” and not the “isolated” soy “components” that are currently

available in “supplement” form.

Organic soy foods have been shown to decrease LDL

by 35-40% and total cholesterol levels by 30%, decrease triglyceride

levels, and decrease platelet aggregation, reducing the risk of blot

clots. Soy foods may also increase HDL cholesterol levels.

 

 

 

A study published in the July 2003 issue of the British Journal of

Nutrition suggests that diets high in soy protein also protect against

atherosclerosis by increasing “blood levels” of “nitric oxide”, a small

molecule known to improve blood vessel “dilation” and to inhibit

oxidative

(free radical) damage of cholesterol and the adhesion of white cells to

the vascular wall (two important steps in the development of

atherosclerotic plaques).

 

In this study, when researchers gave mice bred to be apoliprotein-E

deficient a purified diet containing either casein, the principal

protein in dairy products, soy protein or rice protein, the mice given

casein developed the largest atherosclerotic lesions. (In humans as well

 

as animals, apolipoprotein E plays an important role in cholesterol

transport, so a deficiency of this protein increases risk for the

development of atherosclerosis.) Mice given soy or rice protein fared

much better.

In trying to understand why, the researchers evaluated blood levels of

nitric oxide. Mice fed either soy or rice protein diets were found to

have increased blood levels of L-arginine (the amino acid that the body

uses to produce nitric oxide) and nitric oxide metabolites when compared

 

to those given casein-based feed. However, the L-arginine content of the

 

soy and rice diets was not high enough to explain the amount of

protective benefit they conferred, so the researchers concluded that

these foods must also contain other protective compounds.

 

 

 

Soy’s beneficial effects have often been studied in women. Now, a study

published in the February 2004 issue of the Journal of the American

College of Nutrition has investigated the effects of soy protein and soy

 

isoflavones on blood pressure and cholesterol levels in 61 middle-aged

Scottish men (aged 45 –59 years), at high risk of developing coronary

heart disease. For five weeks, half the men consumed diets containing at

 

least 20 grams of soy protein and 80 miligrams of soy isoflavones each

day. The effects on their blood pressure, cholesterol levels, and

urinary excretion of isoflavones were measured, and then compared to

those of the other half of the men who were given a placebo diet

containing olive oil.

 

The men consuming soy in their diet were found to have significant

reductions in both diastolic and systolic blood pressure. Not only was

their total blood cholesterol significantly lower, but their levels of

HDL (good) cholesterol significantly increased. While the control group

consuming the soy-free diet containing olive oil also experienced an

increase in their HDL cholesterol levels, their blood pressure was not

affected, nor did their levels of LDL (potentially harmful) cholesterol

drop.

The researchers concluded that daily intake of at least 20 grams

of organic soy protein including 80 mg of isoflavones for a minimum of 5

weeks

would be effective in reducing the risk of cardiovascular disease in

high-risk, middle-aged men.

 

 

===========================================================

 

Taurine

Taurine is an amino acid component of protein particularly common in

fish protein. It has been shown to decrease elevated cholesterol levels

by decreasing the absorption of cholesterol in the intestines as well as

 

by increasing the conversion of cholesterol into bile, thereby removing

it from the body. Studies have shown that those with higher intakes of

taurine have a lower risk of ischemic heart disease mortality. It is

suggested that people eat fish, a rich source of taurine, at least 5

days a week in order to gain the “maximum” benefit.

 

Best Food Sources of Taurine: Fish. Cold-water fish such as salmon and

cod are recommended as these are also rich in beneficial omega-3

essential fatty acids.

 

Vitamin B6

Blood vitamin B6 levels tend to be lower in coronary artery disease and

myocardial infarction patients, and some believe that low blood vitamin

B6 levels may actually be useful as an indicator of risk for myocardial

infarction. Vitamin B6 is one of the vitamins needed for the proper

metabolism of homocysteine, discussed below.

Vitamin B6 may be beneficial to those trying to prevent cardiovascular

disease for several other reasons:

 

Vitamin B6 has been shown in studies to decrease platelet clumping and

thereby decrease risk of thrombosis.

 

Vitamin B6 supplement use has been shown to decrease LDL cholesterol

levels by as much as 17%. Unfortunately, the use of excessive amounts of

 

vitamin B6 in supplement form for long periods of time has been

associated with the development of a neurological condition of decreased

 

sensation in the hands and feet. These high levels are not attainable

through dietary sources of vitamin B6 and only occur in those taking

high levels of vitamin B6 supplements.

 

Some excellent food sources of vitamin B6 include bell peppers, turnip

greens and spinach.

=========================================================

Nutrients That Help Prevent “Oxidation” Of Cholesterol

 

Vitamin E

 

Vitamin E, the primary fat-soluble antioxidant in the body, is the

antioxidant found in highest quantities in LDL cholesterol particles,

which it protects from oxidation. Vitamin E is the main defender of

lipids (fats) and is responsible for putting a “halt” to chain reactions

 

of “lipid peroxidation” anywhere in the body. Vitamin E has also been

shown to decrease platelet clumping, prevent the rupture of existing

atheromas, decrease the migration of macrophages to atheromas, prevent

the inhibition of NO production, and to decrease the expression of

adhesion molecules on the surfaces of endothelial cells, thereby

reducing the amount of binding that can occur with monocytes and other

immune cells.

 

Studies have shown that people with lower vitamin E levels tend to have

a higher rate of ischemic heart disease mortality and vice versa. One

study found that people with the highest intake of vitamin E from

dietary sources had less than half the risk of cardiac events when

compared to those with the lowest intake. Other studies have shown that

the use of vitamin E supplements has produced a 50% reduction in the

progression of atheroma growth, a 63% decrease in coronary heart disease

 

death, a 34% reduction in risk of cardiac events in women, a 77%

decrease in the reoccurrence of non-fatal myocardial infarction, and a

39% decrease in risk of heart disease in men. Overall, the use of

vitamin E supplements at any time was associated with a 47% decrease in

heart disease related mortality.

The downside of the use of vitamin E is that large amounts have been

associated with a possible increase in oxidation. In order to prevent

oxidation of fats, the vitamin E itself must become oxidized. If all of

the vitamin E in an LDL particle becomes oxidized, it is then able to

cause oxidation of LDL cholesterol.

 

A way to prevent this from happening

is to make sure that there is enough of the antioxidant vitamin C

available. Vitamin C is very effective at “restoring” oxidized vitamin E

 

back to its non-oxidized, antioxidant form. For this reason, studies

recommend that an increase in vitamin E intake be accompanied by an

”increase” in vitamin C intake. Also, because of its ability to decrease

 

platelet clumping and clot formation, supplemental vitamin E should not

be used by those taking blood thinners unless they are being closely

monitored by their doctor.

 

Mustard greens, chard, turnip greens, and sunflower seeds are excellent

sources of vitamin E.

 

 

Vitamin C

Vitamin C is the primary water-soluble antioxidant found in the body.

Although it is not found in LDL cholesterol particles because it is not

fat-soluble, it does play a large role in the prevention of LDL

oxidation. In addition to restoring antioxidant function to vitamin E,

vitamin C also eliminates many free radicals produced by normal body

metabolism, thus preventing them from “affecting” cholesterol.

 

Low levels of vitamin C have also been associated with higher levels of

total cholesterol and LDL cholesterol and lower levels of HDL

cholesterol. Vitamin C is required for the breakdown of cholesterol to

bile in the liver and also for the uptake of LDL cholesterol into cells

for normal use.

 

Vitamin C use is therefore associated with a decrease in

total and LDL cholesterol levels as well as an increase in HDL levels.

These effects seem to be most pronounced in men and tend to take about

six months of increased vitamin C intake to be significant.

 

Low vitamin C levels are “associated” with an increase in “cholesterol

deposition” in the “aorta”, the main artery leaving the heart. Vitamin C

 

has been shown to “decrease” the binding of monocytes to atheroma

lesions,

thereby reducing the rate of atheroma growth. It is especially

beneficial in preventing the negative effects of smoking on the blood

vessels and heart. Vitamin C also reduces the deactivation of NO and

actually increases the production of NO, leading to decreased vessel

spasm and increased vasodilation.

 

Excellent food sources of vitamin C include broccoli, parsley, green

bell peppers, cauliflower, lemons, romaine lettuce,

mustard greens, Brussels sprouts, kale, snow peas, cabbage,

spinach, kiwifruit, cantaloupe, oranges, grapefruit, chard,

collard greens, raspberries, peppermint leaves, asparagus, celery,

fennel bulb, pineapple, and watermelon.

 

==========================================================

 

Bioflavonoids

 

Bioflavonoids, which are chemical substances classified as “pigments”,

help provide fruits and vegetables with their recognizable colors, and

have many different effects in the body including “antioxidant” effects.

A

high intake of bioflavonoids, specifically those found in tea, onions,

citrus fruits, red grape skins, and apples, has been associated with a

significant decrease in risk of cardiovascular disease mortality.

Although the exact mechanisms of bioflavonoids' actions are not fully

understood at this point in time, their beneficial effects have been

well documented.

 

Some concentrated food sources of bioflavonoids include red grapes,

onions, apples, and citrus fruits.

 

Beta-carotene

Beta-carotene is another antioxidant found in foods. Although it is not

found in high quantities in LDL cholesterol particles, it has been shown

 

to prevent the oxidation of LDL cholesterol. Beta-carotene, like vitamin

 

C, is also able to increase vessel dilation and reduce vessel spasm. One

 

study has shown that patients with the lowest level of beta-carotene

intake had almost twice the risk of having a myocardial infarction

compared to those with the highest intake. The group of patients taking

the highest intake of beta-carotene had about 1/3 the risk of fatal

myocardial infarction and about 1/2 the risk of cardiovascular death as

those in the group with the lowest intake. Excellent food sources of

beta-carotene include carrots, kale, winter squash,

collard greens, chard, cantaloupe, mustard greens, romaine lettuce,

spinach, parsley, cayenne pepper, peppermint leaves, Brussels sprouts,

broccoli, asparagus, and apricots.

 

 

 

Lycopene

Research conducted at Brigham and Women's Hospital, Boston, MA, suggests

 

that in addition to its inverse association with various cancers, a high

 

dietary consumption of lycopene may play a role in cardiovascular

disease prevention. The researchers tracked 39,876 middle-aged and older

 

women who were free of both cardiovascular disease and cancer when the

study began. During more than 7 years of follow-up, those who consumed 7

 

to 10 servings each week of lycopene-rich foods were found to have a 29%

 

lower risk of CVD compared to women eating less than 1.5 servings of

tomato products weekly.

 

 

Monounsaturated fats

Monounsaturated fats are a unique type of fat found in particularly high

 

quantities in olive oil. Studies have revealed that populations that

follow the “Mediterranean” diet, which is high in vegetables and whole

grains, and low in saturated fats, but relatively high in total fat due

to a high intake of olive oil, tend to have fairly low rates of

cardiovascular disease and its associated mortality. Based on studies of

 

fat intake and heart disease in many countries, it would be expected

that these populations would have high rates of heart disease because of

 

the level of fat in their diets. However, the opposite is true.

The substitution of dietary saturated fats with monounsaturated fats

has been shown to decrease total cholesterol by 13.4% and to decrease

LDL cholesterol by 18%.

 

The most important aspect of the use of monounsaturated fats is that

they be used in place of saturated fats.

The best sources of monounsaturated fats include extra virgin olive oil,

 

high oleic sunflower oil, and avocadoes.

==============================================================

 

Nutrients That “Prevent Damage” to the Blood Vessel Wall and Formation

and

Rupture of Blood Clots

 

Omega-3 Fatty Acids

Omega-3 fatty acids, a type of fat essential for normal body function,

are used to make cell membranes throughout the body and immune

system-related chemicals that help regulate inflammation. Omega-3 fatty

acids are found in fairly high quantities in cold water fish, which is

one reason why populations with a high fish intake have much lower rates

 

of cardiovascular disease and related mortality compared to those with

low fish intake.

 

Omega-3 fatty acids have been shown to decrease the proliferation of

smooth muscle cells, decrease the movement of macrophages into the

vessel wall, increase the removal of LDL cholesterol from the

bloodstream, decrease platelet aggregation and thrombus formation

following endothelial injury, increase vasodilation by enhancing the

effects of NO, and increase thrombus (blood clot) breakdown.

 

After a blood clot has caused a heart attack, omega-3 fatty acids have

been shown to increase the rate of clot breakdown, reducing the damage

to the heart's cells caused by lack of blood flow. Omega-3s also

”decrease” the “attraction” of immune cells to the site of damage,

thereby

reducing the additional damage caused by these cells, and reducing the

risk of ventricular fibrillation, or cardiac arrest, after a heart

attack.

 

Consuming fish or fish oils as little as once a week has been shown to

cause a 50% reduction in cardiac arrest, presumably due to the ability

of omega-3 fats to prevent ventricular arrhythmias. In general, people

with higher levels of omega-3 fats in their red blood cells have a 70%

”decreased” risk of cardiac arrest than those with lower levels. The use

 

of fish oil was shown in one study to decrease mortality by 29% in men

who had already had one acute myocardial infarction.

 

By decreasing the attraction of immune system cells, omega-3 fats can

also prevent the high levels of free radicals that these cells produce,

possibly leading to decreased oxidation of LDL cholesterol. An increased

 

intake of omega-3 fats combined with a low saturated fat diet can

produce a 28% decrease in total cholesterol and a 30% reduction in LDL

cholesterol.

 

 

Excellent food sources of omega-3 fatty acids include alaskan salmon,

flax seeds and walnuts.

 

 

 

Zinc

Zinc is an essential mineral found in a variety of whole foods. In

addition to acting as an antioxidant, zinc has other functions that can

decrease the progression of atherosclerosis. Zinc is needed for the

proper function of endothelial cells and helps to prevent the

endothelial damage caused by oxidized LDL cholesterol and other oxidized

 

fats. Endothelial membranes low in zinc are much more prone to injury.

 

Zinc can also prevent the increase in adhesion molecules on damaged

endothelial cell membranes, thereby preventing the increased binding of

immune cells which contributes to atheroma formation and growth.

 

Zinc has been shown to prevent some of the damage to heart muscle cells

after a myocardial infarction by “decreasing” the “free radicals”

produced

by the immune cells that enter the area after the thrombus has broken

down.

 

Zinc levels in general tend to be low in atherosclerosis patients.

Increasing dietary intake of zinc with zinc-rich foods can help to

prevent or reverse low zinc levels.

 

 

 

Magnesium

Magnesium, which is a cofactor in more than 300 enzymatic reactions in

the body, is a mineral essential for normal cell metabolism and

function. Low dietary levels of magnesium are associated with increased

rates of hypertension, heart arrhythmias, ischemic heart disease, and

sudden cardiac death. Low levels of magnesium have been found in the

hearts and blood vessels of patients with angina, coronary artery

disease, and also in patients who have died of ischemic heart disease

related sudden death.

 

Higher levels of magnesium in tap water is associated with lower rates

of ischemic heart disease mortality. For example, more magnesium is

found in the soil and drinking water in the Western United States than

in the Eastern United States. More cardiovascular disease and associated

 

mortality is found in the East.

 

Low magnesium levels can occur due to low dietary intake of magnesium or

 

increased excretion of magnesium. Increased excretion tends to be found

in patients with diabetes, high alcohol intake, certain gastrointestinal

 

problems, high sodium intake, and in people taking diuretic medication.

 

Low magnesium levels are related to decreased function of endothelial

cells including increased susceptibility to damage and lesion formation;

 

increased calcification of atheromas; decreased collagen breakdown,

leading to increased collagen build up in atheromas; elevated

lipoprotein and LDL levels; low HDL levels; decreased normal cellular

uptake and use of cholesterol; increased cholesterol build up in blood

vessel walls; and increased platelet clumping and clot formation.

 

Increased intake of magnesium has been shown to result in improved

function of heart cells in general due to improved metabolism. In

addition, magnesium decreases vessel spasm and increases vasodilation.

Magnesium can decrease the formation and growth of atheromas, even in

patients with high cholesterol levels. In general, increasing dietary

magnesium intake may decrease the progression of atherosclerosis as well

 

as helping to prevent the consequences of the condition.

 

Chard and spinach are two excellent food sources of magnesium.

 

 

Potassium

Potassium is found in every cell of the body and is needed for normal

function, especially of the cells of the heart. Although blood potassium

 

levels are generally assumed to be kept at fairly stable levels in the

body at all times, recent research has shown that these levels can be

influenced somewhat.

 

Increasing the level of dietary potassium while also decreasing the

level of dietary sodium can actually cause blood potassium levels to

increase slightly. Although the increase is small, it has been

associated with some fairly significant effects as far as cardiovascular

 

disease is concerned.

 

Higher blood levels of potassium have been shown to decrease the amount

of free radicals produced by damaged endothelial cells and activated

monocytes and macrophages. Higher levels have also been shown to

decrease the proliferation of smooth muscle cells and to decrease

platelet clumping and thrombus formation at the sites of endothelial

damage. In addition, potassium has been shown to protect against the

formation of vascular lesions.

 

When increasing dietary potassium, it is important to also decrease

dietary sodium intake for these positive effects to occur.

 

Chard, crimini mushrooms, and spinach are some excellent food sources of

 

potassium.

 

 

Garlic and Onion

Onions and garlic have been recognized as protective against

cardiovascular disease for a long time. In studies, when garlic and

onion oil were consumed along with butter, the combination prevented the

 

rise in blood cholesterol levels that typically occurs after butter,

which is high in cholesterol and saturated fat, is consumed.

 

Garlic and onion oil was found to contain compoments that also decreased

 

blood clotting and increased thrombus breakdown potential.

 

Garlic intake has also been shown to decrease the proliferation of cells

 

in atheromas and to decrease the amount of cholesterol found in these

cells.

 

In research studies, garlic use has been found to decrease the amount

of cholesterol taken up by smooth muscle cells in atherosclerosis

patients. Adding liberal amounts of garlic and onions to food may

therefore improve blood cholesterol levels and reduce the progression of

 

atherosclerosis.

 

Best Food Sources of the Heart-Protective Components in Onions and

Garlic: Fresh, raw garlic and onions contain higher amounts of

beneficial compounds.

 

Note - Studies seem to indicate that the most beneficial components of

garlic and onion are also the ones that tend to break down over time.

For this reason, it is recommended that people use fresh garlic and

onions, instead of dried or powdered, in their foods in order to get the

 

best effects.

 

Vitamin B6, Vitamin B12, Folic acid and Betaine

These three B vitamins and betaine are all needed to prevent the buildup

 

of homocysteine, which is directly damaging to blood vessel walls. As

mentioned above, homocysteine is an independent risk factor for heart

disease development and mortality.

 

Homocysteine is formed as an intermediate product during an important

process called the methylation cycle that occurs in virtually all our

cells.

 

Betaine (along with the B vitamins, folic acid, vitamin B12, B6; are

all required for methylation to proceed properly, converting

homocysteine back to methionine through a number of steps instead of log

 

jamming after homocysteine is formed.

 

Organic eggs are a concentrated source of betaine.

 

 

In some people, homocysteine levels become elevated because of an

inherited mutation in one or more of the genes that produce the enzymes

for these reactions. These people typically require more of B6, B12 and

folate than others in the population to keep their homocysteine levels

low.

In others, elevated levels are due to a deficient dietary intake of

these vitamins. In either case, increasing consumption of foods

containing B12, B6 and folic acid is recommended to decrease

homocysteine levels and reduce cardiovascular disease risk.

 

Folate is needed for the conversion of homocysteine back into

methionine. Studies have shown that low folate levels are associated

with an increased risk of coronary heart disease mortality. Increased

intake of folate has been shown to decrease homocysteine levels by

25-50%.

 

Excellent food sources of folic acid include romaine lettuce, spinach,

asparagus, turnip greens, mustard greens, parsley, collard

greens, broccoli, cauliflower, beets, and lentils.

 

 

 

Vitamin B6

Low levels of vitamin B6 in the body are strongly associated with

elevated homocysteine levels. Low vitamin B6 levels are also associated

with a type of homocysteine problem only seen in some patients after

they are challenged with methionine. In these patients, homocysteine

levels appear normal, but when they are given methionine as a test,

their homocysteine levels rise quickly and take a very long time to come

 

back down. These people also have an increased risk of cardiovascular

disease. Vitamin B6 use can restore the results of the methionine

challenge test, and therefore homocysteine metabolism, to normal 56% of

the time, and produce great improvements in an additional 20% of cases.

 

Some excellent food sources of vitamin B6 include bell peppers, turnip

greens and spinach.

 

 

Nutrients That Help Decrease Hypertension

Note: These nutrients are most helpful in patients with borderline high

blood pressure. Patients with extremely high blood pressure or who are

taking medication for hypertension should be closely monitored by their

physician.

 

Potassium

Potassium is an essential mineral needed for the proper function of

every cell in the body. In particular, it is needed for proper heart and

 

blood vessel function. In people who eat more “primitive” diets, which

are high in fruits, vegetables, and whole grains and low in processed

foods, potassium intake levels are high, and rates of cardiovascular

disease and hypertension tend to be very low. The fact that people

consuming " primitive " diets have high levels of potassium intake

compared to sodium intake is not surprising since most fruits and

vegetables have a ratio of potassium to sodium of 50:1.

 

Diets that are high in potassium are especially good at lowering blood

pressure if they are also low in sodium. In the U.S., intake of sodium

in the form of salt added to processed foods tends to be very high,

while intake of potassium, found in high amounts in fruits and

vegetables, tends to be very low. Compared to societies where potassium

intake is high and sodium intake is low, the incidence of hypertension

in the U.S. is much higher. Higher potassium intake, especially when

sodium intake is fairly low, is not only associated with decreased blood

 

pressure, but with decreased risk of stroke due to cardiovascular

disease.

 

Chard, crimini mushrooms, and spinach are some excellent food sources of

 

potassium.

 

 

 

Magnesium

Magnesium is another essential mineral that is needed for basic cell

metabolism and function. Low levels of magnesium are often observed in

patients with hypertension, especially the form of hypertension that is

exacerbated by high sodium intake. As with potassium, magnesium levels

tend to be lower when the diet is high in sodium.

 

Red blood cell levels of magnesium are strongly related to diastolic

blood pressure. Diastolic blood pressure is the second reading, which is

 

taken after the heart has pumped and shows the residual pressure left in

 

the arteries. When red blood cell magnesium levels are lower, diastolic

blood pressure tends to be higher. When levels are higher, diastolic

blood pressure tends to be lower.

 

Hypertension also tends to lower phosphate levels, which then can make

the hypertension worse. Increasing magnesium intake has been shown to

restore phosphate levels to normal. In addition, increased magnesium

intake has been shown to directly decrease blood pressure levels.

 

Chard and spinach are two excellent food sources of magnesium.

 

 

Taurine

Taurine is an amino acid found in high amounts in fish protein.

Supplementation of the diet with taurine in one study showed a decrease

in both systolic and diastolic blood pressures in approximately 65% of

patients studied. To attain the amount of taurine used in the study, you

 

would need to consume fish at least five times a week.

 

Best Sources of Taurine: Fish - especially cold water fish like salmon

and cod.

 

Nutrients That Decrease Insulin Resistance

When cells are resistant to insulin, high levels build up in the blood

stream and are damaging to blood vessel walls. Insulin resistance is a

primary characteristic of Type II (also called Adult-onset or

Non-insulin Dependent) Diabetes. For detailed information on nutrients

that decrease insulin resistance, please refer to Non-Insulin Dependent

Diabetes.

 

Nutrient Excesses

The following nutrients or food substances, when consumed in large

amounts, can contribute to the development and progression of

atherosclerosis. Limiting intake of these lowers risk of cardiovascular

disease mortality.

 

Saturated Fat and Cholesterol

As much as 80% of all elevated cholesterol levels are thought to be due

to excessive amounts of cholesterol and saturated fat in the diet.

Intake of saturated fats and cholesterol in the U.S. are fairly high,

especially compared to populations with much lower rates of

cardiovascular disease and associated mortality.

 

Diets low in cholesterol result in less dietary cholesterol being

available for absorption into the blood stream.

 

Diets low in saturated fats can decrease cholesterol by reducing the

amount of saturated fat available for conversion into cholesterol, and

also by increasing the uptake and use of LDL cholesterol by cells of the

 

body.

Saturated fats and cholesterol are found primarily in animal products

such as meat, dairy products including milk and cheese, and eggs.

The saturated fat contained in organic

eggs, however, may not be as “problematic” for risk of heart disease as

the saturated fat contained in other aminal products, since it is

largely a different kind of saturated fat (made up of building blocks

called " short chain " fatty acids).

 

Consumption of large amounts of meat and dairy products in childhood is

now being associated with the beginning stages and increased risk of

atherosclerosis in the future.

 

For example, high cholesterol levels in people under 30 years of age

are now believed to be strongly predictive of an increased risk for

atherosclerosis later in life.

 

A number of studies support the reduction of cholesterol intake to less

than 300 mg per day and reducing the amount of saturated fat in the diet

 

to less than 10% of total calories. Unfortunately, studies show that

simply cutting back on cholesterol and saturated fat may not be enough

to have a big impact on cholesterol levels. Diets low in saturated fats

and cholesterol tend to lower total cholesterol levels by about 5-10%

and LDL cholesterol by about 7-9%. One study comments that those who

attempt to make these changes generally only lower their cholesterol

levels by 3-4%.

 

A much greater reduction in cholesterol levels results

when intake of saturated fat and cholesterol is minimized while intake

of soluble fiber and fish is increased.

 

Iron

Iron is a normal component of red blood cells that allows them to carry

oxygen to the rest of the cells of the body. Too much iron, however, can

 

be problematic, especially when that iron floats freely inside cells.

Studies have shown a correlation between higher levels of iron stores

and an increased rate of cardiovascular mortality.

 

Some researchers propose that menstruating women's lower levels of

stored iron may explain why they have a much lower rate of

cardiovascular disease compared to men and postmenopausal women. When

iron loss from menstruation stops after menopause, iron levels can build

 

up in women consuming an iron-rich diet, increasing their risk of heart

disease.

 

Some studies have shown that regular blood donation may decrease the

risk of myocardial infarction by as much as 86% in men. The negative

effects of high iron stores and high amounts of free iron inside of the

cells seem to occur most frequently in patients with high cholesterol or

 

LDL cholesterol levels. In one study done in men, the risk for

myocardial infarction in men with the highest iron stores was more than

double, while men with high iron stores and high cholesterol levels had

four times the risk. Those with high iron stores and low cholesterol

levels showed only a slight increase in risk.

 

It is believed that initial injury to the endothelial wall causes iron

to be released from iron stores.

 

Once released, this iron becomes highly

reactive and is able to cause the oxidation of LDL cholesterol.

 

Iron's “oxidation” of “LDL cholesterol” leads to the formation and

progression of atheromas.

 

The main source of iron in the diet is meat, especially red meat, which

contains high levels of a type of iron called heme iron.

 

In fact, one study found that men who consumed meat 6 times a week had

a 60% increase

in risk of fatal coronary artery disease compared to men who ate meat

less than once a week.

 

Fortunately, the relationship between dietary iron intake and

cardiovascular risk does not appear to apply to non-heme iron, which is

the type found in certain vegetables.

Elevated iron store levels can be

decreased through blood donation as well as exercise, which can reduce

iron stores through sweating, increased muscle mass, and red blood cell

metabolism.

 

Trans-fatty acids

Fatty acids are found in two main forms: cis and trans. The cis form is

the form found most commonly in natural unrefined vegetable oils and

animal

products.

 

However, certain conditions, such as heating oils for a long period of

time or the process of hydrogenation, which turns liquid oils into a

more solid form to create shelf-stable products such as margarine,

creates fatty acids in the trans form.

 

The digestion of fats in certain

farm animals can also produce trans fats.

 

Trans fatty acids, therefore, are found in a number of foods such as

margarine, baked goods, and fried foods, particularly those from " fast

food " restaurants,

where the same oil is maintained at a high temperature for long periods

and used " repeatedly " for frying.

 

 

 

Trans fat also occurs naturally (in much smaller amounts) in most animal

 

foods.

 

Recent studies have shown that trans fats are very detrimental to the

body and increase the risk and progression of atherosclerosis even more

than saturated fats. Many studies have shown a correlation between high

levels of trans fatty acid intake and increased risk for cardiovascular

disease and associated mortality.

 

One study showed that the risk of fatal myocardial infarction between

those in the group with the highest trans fat consumption level was more

 

than twice that of the group with the lowest consumption level.

 

Although trans fatty acids do not raise total cholesterol and LDL

cholesterol levels as much as saturated fats do, they have been shown to

 

raise LDL levels higher than other types of oils.

 

In addition, trans fats also have been shown to “decrease” *HDL* levels

and “raise” *lipoprotein a*

levels significantly.

 

The increases in lipoprotein a levels are estimated to result in a 27%

increase in risk of coronary blood clot

formation.

Products containing hydrogenated oil or trans fats should be eliminated

from the diet.

===========================================================

 

 

Vitamin D

 

Vitamin D, an essential vitamin that is needed for the proper growth and

 

development of bone, is created in the body from cholesterol in the

presence of sunlight. Some populations in the U.S. and other parts of

the world have limited exposure to adequate amount of sunlight. In order

 

to combat diseases associated with low levels of vitamin D, especially

rickets, some foods are fortified with vitamin D. Milk in particular is

normally supplemented with this vitamin.

 

While this practice has greatly reduced the incidence of rickets in many

 

parts of the country, new studies have shown a possible link between

”excessive intake” of “vitamin D” *fortified* products and the

progression of

atherosclerosis.

 

Vitamin D has been shown to increase the “rate” of “calcium build-up” in

 

vessel walls that is associated with “low magnesium” intake.

 

It is not clear if the possible negative effects of excess vitamin D

intake will occur in people with adequate magnesium intake.

 

 

Recommended Diet

The recommended diet to help prevent, slow the progression of, and

possibly even reverse atherosclerosis and heart disease is low in

saturated fats, cholesterol, trans-fats, and processed foods, and high

in whole foods.

 

According to current medical research, the most

important dietary actions you can take to reduce your risk of

atherosclerosis and heart disease are:

 

Consume a healthy foods diet high in whole fruits, vegetables, nuts,

especially walnuts,, seeds, legumes (beans and peas), whole grains ,

especially oats,, and cold-water fish.

 

The importance of fruits and vegetables to cardiovascular health is

underscorerd by a recent analysis of data gathered from the Danish Diet,

 

Cancer and Health study, which included 54,506 men and women over a four

 

year period. The results, published July 2003, showed that those who ate

 

the most fruits and vegetables (an average of 23 ounces per day) had a

28% lower risk of ischemic stroke compared to those who ate the least

(an average of 5 ounces a day). The benefits of eating fresh fruits were

 

even higher. Those who consumed the most fruits had a 40% lower risk of

stroke compared to those who ate the least.

 

 

Oats, via their “high fiber” content, are already known to help “remove”

 

”cholesterol” from the digestive system that would otherwise end up in

the

bloodstream.

Now, the latest research suggests they may have another

cardio-protective mechanism.

 

Antioxidant compounds unique to oats, called “avenanthramides”, help

prevent free radicals from damaging LDL cholesterol, thus reducing the

risk of cardiovascular disease, suggests a study conducted at Tufts

University and published in the June 2004 issue of The Journal of

Nutrition.

 

In this study, hamsters were fed saline containing 0.25 grams of

phenol-rich oat bran, after which blood samples were taken at intervals

from 20 to 120 minutes. After 40 minutes, blood concentrations of

avenanthramides had peaked, showing these compounds were bioavailable

(able to be absorbed).

 

Next, the researchers tested the antioxidant ability of avenanthramides

to protect LDL cholesterol against oxidation (free radical damage)

induced by copper. Not only did the avenanthramides increase the amount

of time before LDL became oxidized, but when vitamin C was added, the

oat phenols “interacted synergistically” with the vitamin, extending the

 

time during which LDL was protected from 137 to 216 minutes.

 

In another study also conducted at Tufts and published in the July 2004

issue of Atherosclerosis, researchers exposed human arterial wall cells

to purified avenenthramides from oats for 24 hours, and found that these

 

oat phenols significantly “suppressed” the “production” of several types

of

molecules involved in the “attachment” of monocytes (immune cells in the

 

bloodstream) to the “arterial wall”—the first step in the development of

 

atherosclerosis.

 

Oat avenanthamides suppressed production of ICAM-1 (intracellular

adhesion molecule-1) and VCAM-1 (vascular adhesion molecule-1),

E-selectin, and the secretion of pro-inflammatory cytokines KL-6,

chemokines IL-8 and protein MCP-1 (monocyte chemoattractant protein).

 

Our advice: Cut an orange in quarters or pour yourself a glass of orange

 

juice to enjoy along with your oatmeal. If you prefer some other grain

for your breakfast cereal, top it with a heaping spoonful of oat

bran.(August 1, 2004)

 

Soy foods such as tofu, tempeh, soy miso, and non-gmo soymilk, should be

 

eaten several times per week as a replacement for animal protein sources

 

high in saturated fat such as dairy products and red meats.

 

Cold water fish, such as alaskan salmon and cod, should be eaten as

often as 4-5 times per week since they not only provide excellent

protein, but are rich in omega-3 essential fatty acids.

 

Legumes, which are rich in fiber, protein and minerals should also be

dietary mainstays. Fat-free cooking is recommended. Add fats after food

is removed from the heat for flavor. If you do choose to cook with fat,

cook at the lowest temperature and for the shortest time possible.

 

Extra virgin olive oil is the best choice as this oil is high in

monounsaturated fats, the fat most “resistant” to “damage” when heated.

 

 

 

Studies in weight-stable persons have shown that a diet including a

moderate amount of fat results in lower blood levels of triglycerides

and higher levels of beneficial HDL cholesterol than a low-fat diet.

Now a new study suggests that a weight-loss diet high in

”monounsaturated” fat and moderate in total fat may be more

“heart-healthy”

than one that’s low in fat.

 

In this new study, published in the February 2004 issue of the American

Journal of Clinical Nutrition and funded by the Peanut Institute, 53

overweight and obese men and women were randomly assigned to follow

weight-loss diets for that were either very low in fat (18% of calories

from fat) or moderate in fat (33% fat, with half the fat from peanut

products). Participants consumed the weight-loss diet for six weeks,

after which they followed a weight maintenance diet for an additional

four weeks.

 

After the six week weight-loss period, both groups had lost about 15

pounds and lowered their levels of potentially harmful LDL. However,

while those on the moderate fat diet kept their protective HDL

cholesterol at the same level, thus significantly improving their ratio

of HDL:LDL, those on the low-fat diet saw their HDL cholesterol drop by

12%, so their ratio of HDL:LDL did not improve —offsetting some of the

heart benefits.

 

In addition, during four weeks of weight maintenance, HDLs remained high

 

in the moderate-fat group, who also further lowered their triglyceride

levels, while triglyceride levels rebounded in those on the low-fat

diet. (High triglycerides are a problem because they promote fat

absorption in the artery wall.)

 

The message:

moderate consumption of healthy monounsaturated fats, such

as are found in olive oil and nuts, e.g., organic peanuts, appears to

lessen risk of cardiovascular disease more than a low-fat diet.

 

We’d add that the moderate fat diet is easier to follow since a little

healthy fat adds satiety and a lot of flavor to your meals.

 

For salad dressings, olive oil and flaxseed oil (which is high in

omega-3 essential fats) are the most heart-healthy choices. Flaxseed oil

 

is easily damaged by light and heat, so it should always be refrigerated

 

and never used in cooking.

 

 

 

Nuts, especially walnuts, are another source of cardio-protective fats.

A

study conducted at the Lipid Clinic in Barcelona, Spain, and published

in the April 2004 issue of Circulation suggests that walnuts protect the

 

heart by doing much more than just lowering cholesterol.

 

For four weeks, 21 men and women with high cholesterol followed either a

 

regular, low-calorie Mediterranean diet or one in which walnuts were

substituted for about one-third of the calories supplied by olives,

olive and other monounsaturated fats in the Mediterranean diet. Then,

for a second four weeks, they switched over to the diet they had not yet

 

been on.

 

Not only did the walnut diet significantly reduce total cholesterol (a

drop that ranged from 4.4 to 7.4%) and LDL (bad) cholesterol (a drop

ranging from 6.4 to 10%), but walnuts were also found to “increase” the

”elasticity” of the arteries by 64%, and to “reduce” levels of vascular

cell

adhesion molecules, a key player in the development of atherosclerosis

(hardening of the arteries).

 

The researchers found that the drop in cholesterol correlated with

increases in blood levels of alpha-linolenic acid, a key essential fatty

 

acid from which omega 3 fats can be derived, and gamma-tocopherol, a

form of vitamin E.

 

Walnuts are uniquely rich in both of these nutrients, which have shown

”heart protective” benefits in other studies.

 

The Food and Drug Administration has recently cleared the health claim

that “eating 1.5 ounces per day of walnuts as part of a diet low in

saturated fat and cholesterol may reduce the risk of heart disease.”

 

" This is the first time a whole food, not its “isolated components”, has

 

shown this beneficial effect on vascular health, " said Emilio Ros, who

led the study at the Hospital Clinic of Barcelona.

 

For heart-healthy protein sources, depend on cold water fish, legumes,

and non-gmo soy products. Increase antioxidant intake by increasing

consumption

of whole fruits, vegetables, legumes, and whole grains.

 

 

 

Increase your consumption of protective “polyphenols” by enjoying a

glass

of dealcoholized red wine. If you’ve read about the cardioprotective

benefits of drinking red wine, but would prefer to avoid the alcohol, a

study published in the January 2004 issue of the American Journal of

Clinical Nutrition offers an alcohol-free alternative.

 

In this six month study, female rats with an inbred susceptibility to

develop cardiovascular disease were given a normal diet along with red,

white or dealcoholized red wine to compare their effects on

atherosclerosis development. Dealcoholized red wine provided effective

protection comparable to that of either white or red wine, significantly

 

decreasing the development of atherosclerosis.

 

Researchers credit the polyphenolic compounds found in the wine, rather

than alcohol, with these beneficial effects. Earlier studies have

suggested that the polyphenols in red wine strongly inhibit the

synthesis of endothelin-1, a potent vasoconstrictor produced by the

cells that make up the inner lining of the vascular system that plays a

central role in the development of atherosclerosis.

 

 

 

Another excellent source of polyphenols, kiwi fruit, can significantly

lower your risk for blood clots and reduce the amount of fats

(triglycerides) in your blood, making kiwi a delicious blood-thinning

alternative to aspirin for protecting cardiovascular health.

==============================================================

 

Aspirin (and other NSAIDs or non-steroidal anti-inflammatory drugs, such

 

as Tylenol and Ibuprofen) can cause inflammation, ulcers and bleeding in

 

the intestinal tract so severe that each year around 100,000 people are

hospitalized and between 10,000 and 20,000 die from NSAID-related

complications.

===========================================================

 

Unlike NSAIDs, the effects of regular kiwi consumption are all

beneficial. Kiwi fruit is an excellent source of vitamin C, and

polyphenols, and a good source of vitamin E, magnesium, potassium, and

copper, all of which may function individually or in concert to protect

the blood vessels and heart.

 

In this study, human volunteers who ate 2 to 3 kiwi fruit per day for 28

 

days reduced their platelet aggregation response (potential for blood

clot formation) by 18% compared to controls eating no kiwi.

 

In addition, kiwi eaters' triglycerides (blood fats) dropped by 15%

compared to controls.

 

Increase soluble fiber intake by increasing consumption of whole grains,

 

fruits and vegetables.

 

Increase omega-3 fat intake by increasing consumption of cold water

fish, flaxseed and walnuts.

Increase intake of " oleic acid " (the monounsaturated fat found in olive

oil that has been shown to lower LDL cholesterol) by increasing

consumption of hazelnuts, California avocado, almonds, pecans,

pistahios, cashews and Brazil nuts.

 

 

 

Enjoy organic tomato juice as a snack or to start your lunch or dinner.

 

Tomato juice is an effective blood thinner, suggests Australian research

 

published in the August 2004 issue of the prestigious Journal of the

American Medical Association. In this study, 20 people with type 2

diabetes were given 250 ml (about 8 ounces) of tomato juice or a

tomato-flavored placebo daily. Subjects had no history of clotting

problems and were taking no medications that would affect blood clotting

 

ability.

 

After just 3 weeks, platelet aggregation (the clumping together of blood

 

cells) was significantly reduced among those drinking real tomato juice,

 

while no such effect was noted in those receiving placebo. While of

special benefit for those with type 2 diabetes who are at increased risk

 

of cardiovascular disease, the blood thinning effects of tomato juice

are noteworthy for anyone at higher risk of blood clot formation.

 

Drink more tea. Drinking tea may help lower the amount of LDL (bad)

cholesterol in the blood, a small study conducted at the Agricultural

Research Service Beltsville Human Nutrition Research Center suggests.

 

Seven men and eight women, aged 20 to 70, participated in this nutrition

 

research, which investigated the effects of three beverages—black tea, a

 

placebo of tea-flavored water, and tea-flavored water with a similar

amount of caffeine added to that found in black tea. During the 12 week

randomized crossover study, participants ate a diet moderately low in

fat and drank five servings of tea, tea-flavored water or caffeinated

tea-flavored water daily for a three week period, after which they

rotated through the other two choices.

 

While drinking tea, participants’ total cholesterol was reduced an

average of 6.5%, LDL cholesterol 11.1%, apoliopoprotein B 5% and

lipoprotein(a) 16.4%. (apo B is a protein molecule, one of which is

found on the surface of each molecule of LDL.

Lp(a) is another protein

that bonds to the LDL molecule, rendering it much more likely to stick

to the blood vessel lining and initiate the atherogenic process. High

levels of either indicate increased risk of cardiovascular disease).

 

Limit your consumption of animal products derived from domesticated

animals such as milk, cheese, and red meats.

Organic eggs, however, may be an exception.

 

Eating organic eggs may help lower risk of a heart attack or stroke by

helping to " prevent " blood clots.

 

A study published in the October 2003 issue of Biological and

Pharmaceutical Bulletin demonstrated that proteins in egg yolk are not

only potent inhibitors of human platelet aggregation, but also prolong

the time it takes for fibrinogen, a protein present in blood, to be

converted into fibrin.

 

Fibrin serves as the scaffolding upon which clumps of platelets along

with red and white blood cells are deposited to form a blood clot.

 

These anti-clotting egg yolk proteins inhibit clot formation in a

dose-dependent manner—the more egg yolks eaten, the more " clot

preventing " action.

 

Avoid " processed " foods such as snack foods, white bread and baked goods

made from refined flours.

 

Avoid consumption of fried foods, margarine, overheated vegetable oils,

and processed foods containing trans fats.

 

--------------------------------

 

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