Category Archives: cholesterol

New review highlights benefits of plant-based diets for heart health

There seems to be a lot of pro-plant based diet info coming out of late. The old ‘meat and potatoes’ diets we grew up on in the ’50’s are being viewed in some doubt. Attitudes change as we learn more about health benefits. While I don’t mean to equate smoking with eating meat, I remember when my first wife was pregnant with our daughter in the 1960’s she said she was going to quit smoking till the baby was born. I thought that seemed really extreme at the time. These days no sane mom-to-be would consider ‘lighting up.’

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Vegetarian, especially vegan, diets are associated with better cardiovascular health, according to a new review published in the journal Progress in Cardiovascular Diseases.

Researchers with the Physicians Committee for Responsible Medicine looked at multiple clinical trials and observational studies and found strong and consistent evidence that plant-based dietary patterns can prevent and reverse atherosclerosis and decrease other markers of cardiovascular disease (CVD) risk, including blood pressure, blood lipids, and weight. Continue reading

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Filed under blocked arteries, cardiovascular diseases, cardiovascular health, cholesterol, good weight loss foods, HDL Cholesterol, hypertension, LDL Cholesterol, weight loss

How Old Are You Really?

I thought this was an excellent explanation of good health in general and aging in particular.

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Photo by Pixabay on Pexels.com

Tony

Training For Life

This article was first published in Rotary News on April 2018.

There are two aspects to ageing. Your chronological age is the calculated number of years you have lived. Your biological or “real” age  refers to the current condition of your physiological body at its very basic cellular level. These two are not necessarily one and the same. An individual may be chronologically 30,  but might have the body and mind of a 55-year-old. He could be overweight, lethargic, with poorly conditioned muscles, poor memory, productivity and low stamina. He may be stressed, depressed, with a laundry list of medical conditions and pills to manage them.

On the contrary, someone could be 50 years old chronologically but have an actual age of a 35-year-old in terms of energy, stamina, strength, and pure joi de vivre. 

Factors that ascertain your Real or Biological age

These are blood pressure, heart rate…

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Famous people born today – January 26

General Douglas MacArthur, Paul Newman, Angela Davis, Wayne Gretzky, Eddie Van Halen, Jules Feiffer and Ellen DeGeneres were all born on January 26.

Oh, yes, and one not so famous. It’s also my birthday. I am now 78 years old. I am happy to say that I feel great and am healthier than I was 20 years ago when I toiled in the working world.

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This is my birthday picture from last year. It’s the only one I have that’s decorated.

This is from my birthday blog post last year:

One of the main reasons I feel like I have things so together is this blog. I started writing it in March of 2010 with a partner who has since left for other pursuits. From the beginning, I discovered a focus. At first it was simply trying to keep my weight down. I learned portion control and serving size. This Italian guy was surprised to learn that a “serving” of pasta was not a 10 inch plate heaped with spaghetti noodles smothered in tomato sauce. No, a serving of pasta is about the size of a baseball. Incredibly, that was a revelation to me. But I put the information to use. I began to reduce my portions accordingly. I am not going to recount all the lessons I learned in the past nearly eight years, but if you want to get control of your weight, check out my Page – How to Lose Weight – and Keep it Off. Continue reading

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Filed under 78th birthday, aging, cholesterol, Exercise, HDL Cholesterol, LDL Cholesterol, successful aging

Coconut oil: Healthful or unhealthful? – MNT

Coconut oil has been all the rage for some time. Endorsed by a number of celebrities as a superfood, this tropical-smelling fat — often liberally applied to our skin and scalps — is a favorite of many. But the question remains: is it healthful or not?

Fat suffered a bad reputation for a long time and we were told to opt for low-fat options instead. But the tides turned eventually, prompting us to see fats in a new light.

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Our lives became simpler. We learned how to avoid bad (saturated and hydrogenated) fats and eat good (unsaturated) ones to keep our tickers and arteries healthy.

Then the humble coconut came along in 2003, and the waters were once again muddied. Seen by some as a superfood but recently labeled by the American Heart Association (AHA) as part of the pool of unhealthful fats, the controversy goes on.

So, what are the scientific facts behind the coconut oil hype, and what are the latest developments?

Secret ingredient: ‘Medium-chain’ fatty acids

Many of the purported health claims surrounding coconut oil stem from research published in 2003 by Marie-Pierre St-Onge, Ph.D. — a professor of nutritional medicine at Columbia University in New York City, NY. Continue reading

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Filed under cholesterol, coconut oil, HDL Cholesterol, high cholesterol, LDL Cholesterol, medium chain fatty acids

Non-HDL cholesterol explained – Harvard

When I get my annual physical, I always have blood work done, too. I have often wondered at the various breakdowns of cholesterol. Herewith, an explanation from the Harvard Medical School.

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Q. My recent cholesterol test result included “non-HDL cholesterol.” What is the significance of this number?

A. Your non-HDL cholesterol result refers to your total cholesterol value minus your HDL cholesterol. When you get your blood drawn for a cholesterol test (also known as a lipid profile or lipid panel), the report usually includes four numbers: low-density lipoprotein (LDL) cholesterol; high-density lipoprotein (HDL) cholesterol; triglycerides; and total cholesterol.

Although you might assume total cholesterol is simply the sum of your LDL and HDL, it also includes very-low-density lipoprotein (VLDL). These particles carry triglycerides to tissues and eventually become LDL. Like LDL, it also causes cholesterol to build up on the inside of arteries, creating artery-clogging plaque. Both are considered undesirable, so the higher your LDL and VLDL values, the higher your risk of heart disease. Continue reading

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Filed under cholesterol, HDL Cholesterol, high cholesterol, LDL Cholesterol, non-HDL cholesterol, triglycerides

The latest buzz word in health: METABOLIC SYNDROME

Herewith a wonderful write up on Metabolic Syndrome, a medical condition that sadly seems to be gaining in popularity. Dr. Jonathan gives a superb explanation of it and what you can do to avoid succumbing to it.

Tony

All About Healthy Choices

page-21croppedThe diagnosis metabolic syndrome dates back to the 1950’s. It became more popular around the late 1970’s when the low fat diets first became popular. Today, it is a diagnosis used regularly to define an ever growing percentage of our population. We doctors make it sound like a “disease” requiring our intervention to overcome this life threatening syndrome. In reality, it is a state of dysfunction caused PRIMARILY by the consumer.

What is Metabolic Syndrome? It is a state of diminishing health based on an individual diagnosed with any three of the following five conditions:

  1. elevated blood pressure (≥ 130/85mmHg)

  2. elevated fasting blood sugar (≥100mg/dL)

  3. excess body fat around the waste (abdominal obesity >35 inches in women and >40 inches in men)

  4. HDL cholesterol ≤40 mg/dL for men or 50 mg/dL for women

  5. elevated triglycerides (≥150 mg/dL)

In real numbers, these conditions exist in the United States population as follows:

  1. as of…

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Cholesterol levels linked Alzheimer’s – MNT

I have mentioned previously about losing three family members to Alzheimer’s Disease and/or dementia. Hence, my own serious concern about these mental conditions. I remember my aunt whom Alzheimer’s took had very high cholesterol late in life and had been warned by her doctor that she needed to get her numbers down. So, this study from  Medical News Today published several years ago had real meaning for me.

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Project leader Bruce Reed, a professor of neurology at the University of California (UC) Davis, and associate director of its Alzheimer’s Disease Center, says:

“Our study shows that both higher levels of HDL – good – and lower levels of LDL – bad – cholesterol in the bloodstream are associated with lower levels of amyloid plaque deposits in the brain.”

Continue reading

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Filed under aging brain, Alzheimer's disease, brain, brain function, brain health, cholesterol, HDL Cholesterol, LDL Cholesterol

Cholesterol may affect brain functions – Study

Having lost three family members to Alzheimer’s Disease and dementia, I was fascinated by this information from researchers in Berlin.

A study led by researchers at the Hospital del Mar Medical Research Institute (IMIM) and the Institute of Medical Physics and Biophysics at the Faculty of Medicine in Charité Hospital, Berlin, published in the journal Nature Communications, demonstrates that the cholesterol present in cell membranes can interfere with the function of an important brain membrane protein, through a previously unknown mode of interaction. Specifically, cholesterol is capable of regulating the activity of the adenosine receptor, by invading it and accessing the active site. This will allow new ways of interacting with these proteins to be devised that in the future could lead to drugs for treating diseases like Alzheimer’s.

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The adenosine receptor belongs to the GPCR family (G Protein-Coupled Receptors), a large group of proteins located in cell membranes, which are key in the transmission of signals and communication between cells. GPCRs are therefore involved in the majority of important physiological processes, including the interpretation of sensory stimuli such as vision, smell, and taste, the regulation of the immune and inflammatory system, and behavior modulation. Continue reading

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What happens after you quit smoking: A timeline

As regular readers know, I feel strongly that smoking is an unmitigated blight on our lives. We lose over 170,000 people to it every year – just in lung cancer alone – totally preventable. To be honest, I am surprised that anyone who can read would choose to be a smoker. Nonetheless, it is so. I have a Page on it – How many ways does smoking harm you?   which I recommend you check out after reading this.

I am reproducing what follows from Medical News Today because I like the way they spell out positive aspects of ceasing smoking. Jenna Fletcher wrote it.

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Cigarette smoking is one of the leading causes of preventable death in the United States. Despite this, some smokers find quitting daunting. They think it will take a very long time before seeing improvements in their health and well-being.

However, the timeline for seeing real benefits to quitting smoking is much faster than most people realize. Health benefits begin in as little as an hour after the last cigarette and continue to improve. Continue reading

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Filed under blood pressure, cholesterol, coronary heart disease, impact of quitting smoking, smoking, Smoking dangers

Nuts Improve Cholesterol Levels – Tufts

“Nuts to you” used to be a way of putting someone down. But, according to Tufts, nuts might be a good way to get some of those pesky cholesterol levels down.

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At least part of the proven cardiovascular benefits of eating nuts can be explained by their effects on cholesterol and other blood lipids, according to new Tufts research. The meta-analysis of 61 controlled intervention trials totaling 2,532 participants found that tree nut intake lowered total cholesterol, LDL cholesterol, triglycerides and lipoproteins (particles that transport fats through the body). The major determinant of cholesterol lowering appeared to be nut dose rather than nut type, so you can eat your favorite nuts without worrying about nutrient differences.

“This meta-analysis provides the most comprehensive estimates to date of the effects of tree nut intake on major cardiovascular disease risk factors,” says Dariush Mozaffarian, MD, DrPH, dean of Tufts’ Friedman School and editor-in-chief of the Health & Nutrition Letter, who was a co-author on the study.

Lead author Liana C. Del Gobbo, PhD, adds, “Accumulating evidence indicates that nut intake lowers risk of cardiovascular disease events. Our findings showing that nut intake significantly improves the lipid profile provide critical mechanistic evidence to support a causal link between nut intake and lowered cardiovascular disease risk.” Continue reading

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Filed under cholesterol, HDL Cholesterol, LDL Cholesterol, nuts, tree nuts

Harvard on the health aspects of eggs

Don’t feel bad for harboring any confusion about just how healthy or unhealthy eggs are in your diet. There has been a lot of information and, it turns out, some misinformation about the little chicken nuggets over the years. So, to put it eggs-actly straight here is the latest from the Harvard T.H. Chan School of Public Health.

Long-vilified for their high cholesterol content by well-meaning doctors and scientists researching heart disease, eggs now seem to be making a bit of a comeback. So what changed?

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While it’s true that just one egg yolk has 200 mg of cholesterol—making it one of the richest sources of dietary cholesterol—eggs also contain additional nutrients that may help lower the risk for heart disease. In addition, the moderate amount of fat in an egg, about 5 grams, is mostly monounsaturated and polyunsaturated fat. It’s also crucial to distinguish between dietary cholesterol and cholesterol in the blood, which are only weakly related. The focus on dietary cholesterol alone was de-emphasized as more attention was placed on the influence of saturated and trans fat on blood cholesterol. Accordingly, the Dietary Guidelines for Americans 2015 removed the prior recommendation to limit consumption of dietary cholesterol to 300 mg per day.

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4 Ways to eat your way to lower cholesterol – Harvard

Following is one of those helpful email I get from Harvard from time to time. I thought you might find it interesting.

Many people can reduce cholesterol levels simply by changing what they eat. For example, if you are a fan of cheeseburgers, eating less meat (and leaner cuts) and more vegetables, fruits, and whole grains can lower your total cholesterol by 25% or more. Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.

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Here are four steps for using your diet to lower your cholesterol.

Stick with unsaturated fats and avoid saturated and trans fats. Most vegetable fats (oils) are made up of unsaturated fats that are healthy for your heart. Foods that contain healthy fats include oily fish, nuts, seeds, and some vegetables. At the same time, limit your intake of foods high in saturated fat, which is found in many meat and dairy products, and stay away from trans fats. These include any foods made with “partially hydrogenated vegetable oils.”

Get more soluble fiber. Eat more soluble fiber, such as that found in oatmeal and fruits. This type of fiber can lower blood cholesterol levels when eaten as part of a healthy-fat diet. Continue reading

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High cholesterol intake and eggs do not increase risk of memory disorders

I am now and  have been for years a big fan of eggs. A hundred years ago, it seems, I worked on the Chicago Mercantile Exchange trading floor where I covered the egg futures market along with pork bellies, live cattle and live hog futures. In that capacity, I learned a great deal about eggs from their production to our consumption. I have posted on them numerous times. Here are a few: Eating eggs is good for you. I wrote that in the first month of this blog’s existence. Feel free to type e-g-g-s in the search box at the right to read more posts on eggs.

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A new study from the University of Eastern Finland shows that a relatively high intake of dietary cholesterol, or eating one egg every day, is not associated with an elevated risk of dementia or Alzheimer’s disease. Furthermore, no association was found in persons carrying the APOE4 gene variant that affects cholesterol metabolism and increases the risk of memory disorders. APOE4 is common in Finland. The findings were published in the American Journal of Clinical Nutrition. Continue reading

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Why eating olives is a good idea

I like to eat olives and I know a lot of folks who share my preference. So, besides a fascinating taste, what are they good for?

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Here is what the olive industry says:

– Olives eliminate excess cholesterol in the blood.

 – Olives control blood pressure.

 – Olives are a source of dietary fiber as an alternative to fruits and vegetables.

 – Olives are a great source of Vitamin E

 – Olives act as an antioxidant, protecting cells

 – Olives reduce the effects of degenerative diseases like Alzheimer’s, benign and malignant tumours, including less serious varicose veins and cavities

 – Olives help prevent blood clots that could lead to a myocardial infarction or deep vein thrombosis (DVT)

 – Olives protect cell membranes against diseases like cancer

 – Olives are a great protection against anemia

 – Olives enhances fertility and reproductive system

 – Olives play an important role in maintaining a healthy immune system, especially during oxidative stress and chronic viral diseases

 – And just in case these benefits weren’t enough, they are also a great aphrodisiac.

 – Olives are nutritious and rich in mineral content as sodium, potassium, magnesium, iron, phosphorus and iodine

 – Olives provide essential vitamins and amino acids.

 – Olives contain oleic acid, which has beneficial properties to protect the heart.

 – Olives contain polyphenols, a natural chemical that reduce oxidative stress in the brain. So by eating a daily serving of olives helps improve your memory by up to 25%.

 – Just one cup of olives is a great source of iron – 4.4mg.

 – Eating olives can improve the appearance of wrinkles by 20% since they contain oleic acid, which keeps skin soft and healthy.

 – By eating just 10 olives before a meal, you can reduce your appetite by up to 20%. This is because the monounsaturated fatty acids contained in olives slow down the digestion process and stimulate the hormone cholecystokinin, a hormone that sends messages of fullness to the brain.

 – Not only does it do that, but it also helps your body to stimulate the production of adiponectin, a chemical that burns fat for up to five hours after ingestion.

Tony

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Is Your Cholesterol in Good Shape?

The message that hasn’t changed is this: If your blood has a lower level of bad cholesterol (low-density lipoprotein, or LDL) and a higher level of the good kind (high-density lipoprotein, or HDL), you will reduce your risk of heart disease. Lifestyle modifications and/or medications are usually effective in shifting your cholesterol levels into a healthy range.

Cooking with Kathy Man

Gilles Beaudin wrote . . . .

Cholesterol has been getting a lot of press lately. The most recent news is the about face on dietary cholesterol. The American dietary guidelines no longer encourage restricted cholesterol consumption. Strong scientific evidence shows that dietary intake has little influence on levels of good and bad cholesterol in the body.

The message that hasn’t changed is this: If your blood has a lower level of bad cholesterol (low-density lipoprotein, or LDL) and a higher level of the good kind (high-density lipoprotein, or HDL), you will reduce your risk of heart disease. Lifestyle modifications and/or medications are usually effective in shifting your cholesterol levels into a healthy range.

Surprisingly, a large number of heart attacks are seen in people with healthy levels of good cholesterol. This indicates that there is something going on beyond the numbers, and that is the quality and function of…

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Why Should I Avoid Fast Food? – Infographic

Fat food seems to be everywhere we turn and can be a lifesaver on a busy day, but making fast food a ‘go to’ solution on a regular basis is a prescription for medical problems.

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Check out my Page – Fast Food Nutritional Information for more details.

Tony

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