Tag Archives: HDL Cholesterol

November 29, 2017 · 3:12 pm

Two days – no exercise – Doctor’s orders

WHAT MADNESS IS THIS??? Sentenced to the sedentary penitentiary? By a medical man?

I am still the guy who wakes up in the morning looking forward to hopping on the bike and cranking up 10+ miles before breakfast. A flashback is in order.

Two weeks ago I had a big medical week. My annual physical and flu shot were due and I was having trouble chewing on one of my wisdom teeth. So, I had a doctor’s appointment and a dentist appointment in the same week. My normally robust good health keeps me out of doctors’ offices most weeks of the year.

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So, I fasted in the morning, saw the doctor, had my blood drawn and left the hospital ravenous for food. So much for the doctor’s visit. My doctor was kind enough email me my blood work results that evening.

Component Results

Component Your Value Standard Range
CHOLESTEROL 198 mg/dL
Guideline: < 170 mg/dl, Optimal (Not to be construed as a target for drug therapy.)
TRIGLYCERIDE 47 mg/dL
Guideline: < 100 mg/dl, Optimal (Not to be construed as a target for drug therapy.) > 499 mg/dl, Highly abnormal (Please review with your medical team.)
HDL CHOLESTEROL 80 mg/dL
Guideline: > 50 mg/dl, Optimal (Not to be construed as a target for drug therapy.)
LDL CHOL (CALC) 109 mg/dL
Guideline: < 100 mg/dl, Optimal (Not to be construed as a target for drug therapy.) > 189mg/dl, Highly abnormal (Please review with your medical team.)
Non-HDL Cholesterol 118 mg/dL
Guideline: < 120 mg/dl, Optimal (Not to be construed as a target for drug therapy.) > 219 mg/dl, Highly abnormal (Please review with your medical team.)

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October 3, 2017 · 9:28 pm

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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September 11, 2017 · 5:01 am

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.”

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April 4, 2017 · 12:07 am

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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March 5, 2017 · 12:05 am

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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February 8, 2017 · 4:49 am

Why Should I Eat More Dark Chocolate?

With Valentine’s Day fast approaching, I thought it worth revisiting this post I did on eating more dark chocolate.

Enjoy!

Tony

One Regular Guy Writing about Food, Exercise and Living Past 100

Before starting, let me clarify that the word ‘more’ in the header assumes you are eating little or no dark chocolate at present because here in the U.S. we primarily eat milk chocolate. How much? Good question. Some 71 percent of the chocolate we eat is milk chocolate. And, how much total?

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The World Atlas of Chocolate puts the U.S. in 11th place worldwide in per capita chocolate consumption with a paltry 11.5 pounds per year. Switzerland is in first place with more than double that total.

As far as a definition of dark chocolate goes, the U.S. has no fixed percentage of cocoa content to define dark chocolate. In practice, however, it seems that 70 percent cocoa solids qualifies as dark chocolate.

But why eat more dark chocolate? Experience L!fe says, “Sure, chocolate’s exquisitely decadent. But its primary ingredient, cocoa, has triple the antioxidants of green tea, helps reduce…

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December 8, 2016 · 12:45 pm

Saturated fat could be good for you

A Norwegian study challenges the long-held idea that saturated fats are unhealthy

Regular readers know that I am a big supporter of coconut oil – a saturated fat. You can check out my Page – Coconut oil – Why you should include it in your diet for more details.

A new Norwegian diet intervention study (FATFUNC), performed by researchers at the KG Jebsen center for diabetes research at the University of Bergen, raises questions regarding the validity of a diet hypothesis that has dominated for more than half a century: that dietary fat and particularly saturated fat is unhealthy for most people.

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The researchers found strikingly similar health effects of diets based on either lowly processed carbohydrates or fats. In the randomized controlled trial, 38 men with abdominal obesity followed a dietary pattern high in either carbohydrates or fat, of which about half was saturated. Fat mass in the abdominal region, liver and heart was measured with accurate analyses, along with a number of key risk factors for cardiovascular disease.

“The very high intake of total and saturated fat did not increase the calculated risk of cardiovascular diseases,” says professor and cardiologist Ottar Nygård who contributed to the study. Continue reading →

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October 26, 2016 · 11:46 am

On flu shots and blood work

Last Thursday, I posted Tips on fighting the flu. I thought it was a good time for these tips as we are entering flu season. Also, I had an appointment to get my own flu shot on the following day. Please check out that post as there is a lot of good information in it for you relevant to protecting yourself from the flu bugs eating away at your system. Also, Dr. Jonathan, who writes the blog All About Healthy Choices had some very informed ideas on fighting the flu which he offered in comments.

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I know that there is a division of opinion about getting flu shots. I think flu shots, like politics, religion and labor unions are third rail conversational topics. Some people swear by flu shots (me) and some swear at them. The decision is yours, of course.  I would offer anecdotally that I started getting them around 16 years ago when I was teaching journalism at Northwestern University. One of my students interviewed a senior citizen who said that she had been getting flu shots for 10 years and in that time she had not only not caught the flu, but she didn’t even catch a cold. That was good enough for me. I have been getting them ever since with similar results. Continue reading →

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October 8, 2015 · 3:00 pm

Do I Have to go on Statin Drugs for the Rest of my Life to Fight High Cholesterol?

I am reblogging this analysis I wrote two years ago. At the time I thought it was good useful information for the general public. Now, It seems my doctor says that it applies to me.

I have just had my annual flu shot and pneumonia booster. In the course of my annual check up, I also had my blood work done.

As regular readers know I am 75  years old and in the best health of my entire life. I weigh around 155 pounds and have a resting heart rate below 50 beats per minute.

Here are my Cholesterol numbers:
CHOLESTEROL 182
Optimal (not to be construed as a target for drug therapy): <170 mg/dL
TRIGLYCERIDE 41
Optimal (not to be construed as a target for drug therapy): <100 mg/dL
Highly Abnormal (please review with your medical team further): >499 mg/dL

HDL CHOLESTEROL 77
Optimal (not to be construed as a target for drug therapy): >50 mg/dL
LDL CHOL (CALC)  97
Optimal (not to be construed as a target for drug therapy): < 100 mg/dL
Highly Abnormal (please review with your medical team further): >189 mg/dL

Non-HDL Cholesterol 105
Optimal (not to be construed as a target for drug therapy): <120 mg/dL
Highly Abnormal (please review with your medical team further): >219 mg/dL

Despite my excellent physical condition and these good test results, my doctor recommended that I go on a statin drug, atorvastatin, to reduce my risk of heart attack or stroke.

POSTED OCT 9, 2015 To clarify:

My Doctor sent me the following:

… although your cholesterol numbers are quite good your overall risk for stroke and heart attacks is still quite high. I calculated your risk of having a stroke or heart attack in the next 10 years and it is 21.6%. I did this with the new American Heart Association Guidelines (AHA) and it is based on your age,sex, race, blood pressure, smoking status and hypertension as well as diabetes. We recommend starting cholesterol medications if the risk is above 7.5%. Even though you are doing everything right your overall risk is still high, as is the risk for most 75 year old males. Many physicians would recommend that your begin a cholesterol medication so I would have your consider taking atorvastatin.

For the record, I declined the recommendation saying that I felt more comfortable relying on my positive lifestyle.

Here is what I wrote back: Thanks very much for your prompt turnaround of my blood work. I also appreciate your considered recommendation regarding taking a statin prescription. At this time I am not comfortable with that. I understand the statistics, but I think those statistics include a lot of men who are not as healthy or health-conscious as I am. I think I would like to continue on with my current lifestyle of daily exercise and healthy eating and avoid the drugs. If I find a deterioration in my condition in the future, I will revisit this decision.

Tony

One Regular Guy Writing about Food, Exercise and Living Past 100

“Millions more Americans could end up taking cholesterol-lowering statin drugs under new recommendations released Tuesday that advocate a dramatic shift in the way doctors assess and treat cardiovascular risk,” according to the Washington Post.

“Roughly a quarter of Americans age 45 and older already take statins, which include familiar brands such as Lipitor and Zocor, to treat high cholesterol. But that number could grow sharply under far-reaching guidelines detailed by the American Heart Association and the American College of Cardiology.”

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The leading cause of death for Americans is heart disease. About one in every four deaths in the United States, or about 600,000 annually, are attributed to heart disease, according to the Centers for Disease Control and Prevention.

Cholesterol helps your body build new cells, insulate nerves, and produce hormones. Normally, the liver makes all the cholesterol the body needs. But cholesterol also enters your body from food. Too…

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April 3, 2015 · 8:36 pm

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.

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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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January 18, 2015 · 12:13 am

What are the KEY Numbers to My Good Health? – Infographic

Regular readers are by now keenly aware that I love infographics. As an old journalist, I am knocked out by the amount of information they can convey in a very short space or period of time. I think your investing a minute or two to dig through this one will yield you some very useful facts for keeping your body in tiptop shape.

I love the little one in the corner that says, “300 is the amount of extra calories often consumed by those who don’t get a good night’s sleep.” That one alone was worth your visiting the blog today.

I hope you have a happy productive day!

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Tony

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November 16, 2014 · 5:44 am

‘Longevity Gene’ One Key to Long Life, Research

Milman agreed that CETP and HDL are far from the only factors in healthy aging and a long life. But understanding at least some of the genes behind longevity, and how they function, is important, she said.

Everyone wants to live longer. Exercise will always be one of the keys. Check out Important Facts About Your Brain (and Exercise) for more information on extending your life and having your mental functions intact the whole time.

Tony

Cooking with Kathy Man

As ‘good’ cholesterol goes up, odds of heart disease, stroke go down.

Even among people who live well into their 90s, those with a particular gene variant may survive the longest, a new study finds.

The variant is in a gene known as CETP, and researchers have known for more than a decade that people who carry it have a better shot at an exceptionally long life — past 95 or even 100.

CETP is involved in cholesterol metabolism, and the longevity-linked variant raises blood levels of HDL cholesterol (the “good” kind) and promotes larger-than-normal HDL particles, researchers say.

The new findings show that even when you look at people who’ve already lived beyond age 95, those with the “favorable” CETP variant survive longer, said Dr. Sofiya Milman, an assistant professor at the Albert Einstein College of Medicine in New York City.

Milman was scheduled to present the findings Thursday…

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September 7, 2014 · 1:55 pm

Sugar Substance ‘Kills’ Good HDL Cholesterol, New Research Finds

A potentially damaging substance, MG is formed from glucose in the body. It is 40,000 times more reactive than glucose it damages arginine residue (amino acid) in HDL at functionally important site causing the particle to become unstable.

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Scientists at the University of Warwick have discovered that ‘good’ cholesterol is turned ‘bad’ by a sugar-derived substance.

The substance, methylglyoxal – MG, was found to damage ‘good’ HDL cholesterol, which removes excess levels of bad cholesterol from the body.

Low levels of HDL, High Density Lipoprotein, are closely linked to heart disease, with increased levels of MG being common in the elderly and those with diabetes or kidney problems.

Supported by funding from the British Heart Foundation (BHF) and published in Nutrition and Diabetes, the researchers discovered that MG destabilises HDL and causes it to lose the properties which protect against heart disease.

HDL damaged by MG is rapidly cleared from the blood, reducing its HDL content, or remains in plasma having lost its beneficial function.

Lead researcher Dr Naila Rabbani, of the Warwick Medical School, says that: “MG damage to HDL is a new and likely important cause…

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May 23, 2014 · 10:32 am

3 Diet Changes to help lower cholesterol levels – Harvard

If you have concerns about your cholesterol levels, there are several steps you can take to lower them, according to Harvard HEALTHbeat. They include losing weight if needed, being more active, and choosing healthy foods.

choleshtline“Here are three simple steps toward a healthier, cholesterol-lowering diet:

•    Choose healthy fats. Avoid saturated fats, which increase unhealthy LDL levels, and steer clear of trans fats, which both raise LDL and lower protective HDL. Instead, substitute healthier unsaturated fats found in fish, nuts, and vegetable oils.
•    Go with whole grains. Whole-grain breads, pastas, and cereals help prevent a blood sugar roller coaster and make you feel full longer. Many of these foods contain fiber, which can help lower LDL levels.
•    Make other healthy choices. Eat more fruits and vegetables. Ideally, substitute these for processed foods and sweets. Choose fat-free milk instead of whole milk. Opt for low-fat yogurt and pick brands that are not loaded with sugar.

•    For the record, I believe not all saturated fats are unhealthy. This blog is firmly behind coconut oil, a saturated fat. Check out my page – Why You Should Include Coconut Oil in Your Diet.

For more on how to reduce your risks of conditions from heart disease to dementia, buy Men’s Health Fifty and Forward, a Special Health Report from Harvard Medical School.

Tony

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May 18, 2014 · 6:13 am

The Questionable Link Between Saturated Fat and Heart Disease

From the 1950s on, these hardened oils became the backbone of the entire food industry, used in cakes, cookies, chips, breads, frostings, fillings, and frozen and fried food. Unfortunately, hydrogenation also produced trans fats, which since the 1970s have been suspected of interfering with basic cellular functioning and were recently condemned by the Food and Drug Administration for their ability to raise our levels of “bad” LDL cholesterol.

Regular readers know that I feel strongly about consuming saturated fats. Check out my Page on Why You Should Include Coconut oil in Your Diet.

Tony

Cooking with Kathy Man

Nina Teicholz wrote in Wall Street Journal ….

Are butter, cheese and steak really bad for you?

“Saturated fat does not cause heart disease”—or so concluded a big study published in March in the journal Annals of Internal Medicine. How could this be? The very cornerstone of dietary advice for generations has been that the saturated fats in butter, cheese and red meat should be avoided because they clog our arteries. For many diet-conscious Americans, it is simply second nature to opt for chicken over sirloin, canola oil over butter.

The new study’s conclusion shouldn’t surprise anyone familiar with modern nutritional science, however. The fact is, there has never been solid evidence for the idea that these fats cause disease. We only believe this to be the case because nutrition policy has been derailed over the past half-century by a mixture of personal ambition, bad science, politics and bias.

Our…

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April 23, 2014 · 9:46 am

What is a Super Low Calorie High Energy Breakfast From Mr. Lazy Cook?

Here is a breakfast you can put together in a snap that will hold you through the morning hours with solid nutrients and totals below 500 calories from Mr. Lazy Cook. That leaves you a full 1500 calories to supply your next two meals with, not counting any subtractions for exercise.

Here is the utterly simple and fast breakfast – Avocado Walnut Toast.

Avocado spread over toast ready for the next step

Avocado spread over toast ready for the next step

Ingredients:
One slice whole grain bread
One medium avocado (5 ounces)
1/8 cup chopped walnuts
One tablespoon hemp seeds.

Toast the bread and spread the avocado across the slice. Add the chopped walnuts and sprinkle with the hemp seeds. Voila, Avocado Walnut Toast!

The nutritional breakdown is:
Calories 472
Fat 34.5 grams
Saturated fat 4.6
Carbs 81 grams
Fiber 17 grams
Protein 12 grams

I am very impressed with the nutritional value of this simple dish. That 17 grams of fiber is nearly half what you need to get all day. It gives you a running start on good digestion. Most folks have a hard time getting their full requirement of fiber every day.

The protein, at 12 grams, amounts to about a quarter of what you need in a day. Avocados provide all essential amino acids necessary to form complete protein. Not many breakfasts furnish that much protein.

Protein also helps to keep your blood sugar up and protects you from the hungry feeling around mid-morning.

Regarding the nearly 35 grams of fat. “Avocados provide the healthy kind of fat that your body needs. Like olive oil, avocados boost levels of HDL (the “good” cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the “bad” cholesterol) as effectively as statin drugs, according to NaturalNews.

If reading this has suggested to you that maybe avocados are some kind of super food, I think you are on the right track. I have written several posts on them. Are avocados good for you?, All fat grams are not created equal, Avocados may improve satiety and reduce snacking, What is a tasty summer salad from Mr. Lazy Cook?

Tony

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