Category Archives: cholesterol

How are oatmeal and cholesterol connected? – Tufts

Full disclosure: I love oatmeal and have a bowl every morning when I come in from riding my bike. Great with blueberries, broken walnuts, chia seeds, hemp seeds and light brown sugar.

Q. How do cereals like oatmeal reduce LDL cholesterol? To what extent does oatmeal lower cholesterol?

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A. Helen Rasmussen, PhD, a senior research dietitian in the Metabolic Research Unit at the HNRCA, answers: “The soluble fiber in many fruits, vegetables, and grains – called soluble because it dissolves in water – is known to slightly lower blood levels of “bad” LDL cholesterol.

“Normally, the liver uses cholesterol to make bile acid, which helps to break down dietary fats in the small intestine. After the bile is finished doing its job, the body recycles it. However, soluble fiber prevents bile from being recycled. In response, the liver grabs more cholesterol from the bloodstream and uses it to make bile.

“Studies suggest that soluble fiber can lower LDL cholesterol slightly. According to one study, adding 3 grams of soluble fiber from oats (3 servings of oatmeal, 28 grams each) to your diet can reduce your cholesterol by a few points – for example, from 100 to 97 milligrams per deciliter.So, if your LDL is significantly elevated, fiber alone won’t solve the problem.

“But fiber is important for other reasons. Whole foods that people eat to get fiber are also nutritious in other ways. The benefits include increased insulin sensitivity and lower triglycerides.

“You can get fiber from a variety of whole foods and grains. For example, an apple, a half-cup of cooked carrots or broccoli, two slices of whole grain bread, or a half-cup serving of whole-grain breakfast cereal or cooked oatmeal all provide 1 gram of soluble fiber.”

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Can flaxseed lower cholesterol? – Tufts

I have tried for years to cut down my reliance on protein from red meat. Nuts and seeds are often suggested as an alternative source that I have used. So, I was glad to run across this item.

Q. Are flaxseed crackers nutritious, and can they help lower cholesterol? Is the question asked by the Tufts Health and Nutrition Letter.

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A. Nicola McKeown, PhD, a scientist at the HNRCA, answers: “Like other seeds, flaxseeds provide both soluble and insoluble fiber, and they are also a rich source of alpha-linolenic acid, an omega-3 fatty acid which may have anti-inflammatory properties.”

“It is the soluble fiber inside the seed that helps lower cholesterol. Processing the seeds by grinding or soaking in water makes the fiber easier to digest and helps release nutrients for absorption. The insoluble fiber in the tough outer coating of the seed helps create stool mass and plays an important role in bowel health. Foods made with whole flaxseeds, therefore, are more likely to help with constipation than to reduce high cholesterol.”

“The increasing number of flaxseed products appearing in the marketplace offer an alternative to whole-wheat products (which is particularly important for those with gluten intolerances) and, given the high fiber content of these products, I would say they are an excellent snack alternative to refined-grain products. Make sure you look at the labels to ensure products don’t contain a lot of sugar and that flaxseed is not just a minor ingredient.”

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Filed under alternative protein, cholesterol, Fiber, flax seeds, protein

Tufts on eggs and dairy

When I was a reporter on the Chicago Mercantile Exchange, one of the markets I covered was the Shell Egg Futures market. In that capacity I spoke with egg industry people regularly and found myself eating eggs regularly. Being posted on the exchange floor, it was often handy for me to bring a couple of hard boiled eggs to have for lunch as I couldn’t really leave the Exchange during trading hours. I confess to being a big fan of the incredible edible egg.

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Eggs and dairy products are excellent protein sources. Eggs were off the menu for many years for people with elevated cholesterol levels because of their high cholesterol content. However, the latest research has determined that dietary cholesterol (cholesterol from food) doesn’t actually raise blood cholesterol levels for most people, although the saturated fat found in most high-cholesterol foods might. Other research has shown that egg consumption is not significantly associated with a higher risk of coronary artery disease or type 2 diabetes. Continue reading

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Biking linked to lower cardiovascular disease risk – AHA

Can I get an Amen?

People who bike regularly, either for pleasure or as a way to commute, appear to have a lower risk of cardiovascular disease, according to two separate studies published simultaneously in the American Heart Association’s journal Circulation and Journal of the American Heart Association, the AHA/ASA’s Open Access Journal.

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My dog and me rounding a turn on Northerly Island, just south of the Chicago Loop.

While structured cycling as part of a formal workout routine is already known to guard against cardiovascular illness, little is known about the effects of habitual biking done for leisure or as a way to commute. Together, the findings from the newly published studies suggest that leisure and commuter biking may be an important public health strategy in large-scale efforts to reduce cardiovascular risk.

In the Circulation study, 45,000 Danish adults (aged 50 to 65) who regularly biked for recreation or to commute had between 11 percent and 18 percent fewer heart attacks during a 20-year follow-up (1993-2013).

The analysis showed that as little as half an hour of biking per week provided some protection against coronary artery disease. Additionally, people who took up biking during the first five years the authors followed them had about a 25 percent lower risk of developing heart disease, compared with those who remained non-bikers in the subsequent 15-year period.

Researchers caution that their findings do not prove definitively that riding a bike for leisure or to and from work can prevent heart attacks. However, they say, the lower number of cardiovascular events observed among those who biked on a regular basis is a strong indicator that such activity can boost cardiovascular health.

“Finding time for exercise can be challenging for many people, so clinicians working in the field of cardiovascular risk prevention should consider promoting cycling as a mode of transportation,” said Anders Grøntved, M.Sc., M.P.H., Ph.D., senior study author and associate professor of physical activity epidemiology at the University of Southern Denmark.

Researchers also tracked participants’ overall exercise habits, activity levels and frequency of bicycle riding, along with heart disease risk factors, such as blood pressure, weight, cholesterol, smoking, diet and alcohol consumption. Participants were asked to provide information about cycling habits at the onset of the study and once more in five years.

In all, there were 2,892 heart attacks during the 20-year follow-up. Researchers estimate that more than 7 percent of all heart attacks could have been averted by taking up cycling and keeping it up on a regular basis.

“Because recreational and commuter biking is an easy way to make physical activity part of one’s routine in a non-structured and informal fashion, based on the results, public health authorities, governments and employers ought to consider initiatives that promote bicycle riding as a way to support large-scale cardiovascular disease prevention efforts,” said Kim Blond, M.Sc, lead author and research assistant at the University of Southern Denmark.

The Journal of the American Heart Association study revealed that middle-aged and older Swedish adults who biked to work were less likely than non-bikers to be obese, have high cholesterol, high blood pressure or pre-diabetes — all critical drivers of cardiovascular risk.

Researchers followed more than 20,000 people in their 40s, 50s and 60s over 10 years and monitored their commuting habits, weight, cholesterol levels, blood glucose and blood pressure.

At the beginning of the study, active commuters (biked to work) were 15 percent less likely to be obese, 13 percent less likely have high blood pressure, 15 percent less likely to have high cholesterol and 12 percent less likely to have pre-diabetes or diabetes, compared with passive commuters (used public transportation or drove to work).

During a follow-up exam 10 years later, the portion of study participants who switched from passive commuting to active commuting also had an improved risk profile. They were less likely to be obese, have diabetes, hypertension or elevated cholesterol, compared with non-bikers.

Collectively, at the 10-year follow-up, those who maintained biking or took up biking at some point had a 39-percent lower risk of obesity, 11 percent lower risk of high blood pressure, 20 percent lower risk of high cholesterol and 18 percent lower diabetes risk.

“We found active commuting, which has the additional advantages of being time-efficient, cheaper and environmentally friendly is also great for your health,” said Paul Franks, Ph.D., senior study author, professor in the Department of Clinical Sciences at Lund University in Sweden and guest professor at Umeå University in Sweden. “The multiple advantages of active commuting over structured exercise may help clinicians convey a message that many patients will embrace more readily than being told to join a gym, go for a jog or join a sports team.”

Researchers noted that there was no minimum amount of time or distance required to reduce one’s risk, even though people who biked longer or more often experienced small additional gains in risk reduction.

Because the study was observational, it is difficult to establish a cause-and-effect relationship between improved cardiovascular health and commuter biking, but the findings do indicate a strong cardio-protective effect from cycling.

Based on their findings, researchers also estimated that maintaining biking habits or switching from passive commuting to biking may have prevented 24 percent of obesity cases, 6 percent of hypertension diagnoses, 13 percent of high cholesterol diagnoses, and 11 percent of the cases of diabetes.

“The really good news here is that it’s never too late to benefit from an active lifestyle,” Franks said. “People who switched from passive to active commuting saw considerable gains in their cardiovascular health.”

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Filed under biking, cholesterol, commuter biking, Exercise, exercise benefits, high blood pressure, high 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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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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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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