|
Cardiovascular disease is the number one cause of death in America with stroke right behind it in third position. High serum cholesterol levels associate with increased risk of heart disease. Commonly prescribed drugs, have taken the number one spot for reducing cholesterol levels. These drugs may lower cholesterol levels but, they have not stopped heart disease in our country. Chemical drugs used to lower cholesterol are call statins. They have side effects and some can do damage to the liver. Holford (2004) maintains “while these (statins) do lower the risks of both heart attack and stroke in the long term by blocking the enzyme that makes cholesterol, this enzyme also makes an important heart nutrient, coenzyme Q10, so blocking it potentially increases risk of heart failure since CoQ10 is vital for the proper functioning of the heart itself” (p. 202). When taking statin drugs without CoQ10, damage can occur. Regular doctor visits and blood tests are necessary. Also, these drugs have not been around long enough to know how they affect the body. Cholesterol is a component of the body and naturally made by the liver. It makes up part of the wall of every cell, emulsifies fats, and is needed to create some hormones. LDL refers to low-density lipoprotein, also known as “bad” cholesterol because of the damage from plaque build-up on the arterial wall. LDL carries cholesterol throughout the body. HDL refers to high-density lipoprotein, also known as “good” cholesterol because it takes excess cholesterol out of the arteries and back to the liver. When LDL is high there is too much cholesterol in the body and build up will most likely settle in the arteries. When HDL is low there is not enough to take excess cholesterol out of the arteries. The ratio of LDL “bad” cholesterol to HDL “good” cholesterol is important. When this ratio is high, heart disease is likely developing. High cholesterol levels can cause atherosclerosis - plaque deposits in the blood vessel wall. This plaque can build up overtime reducing the blood flow through the arteries and cause inflammation. A tear or burst can occur inside the vessel causing a blood clot to form that can lead to heart attack or stroke. Some causes of high cholesterol: Smoking – Smoking causes cancer as well as heart disease. Haas and Levin (2006) claim “nicotine damages the vascular lining, increases heart rate, and decreases oxygen delivery, with further carbon monoxide intoxication. Nicotine also increases arterial constriction, which further limits oxygen and nutrient delivery to the cells and tissues. Smoking also increases LDL cholesterol levels” (p. 656). One can stop smoking with help from a doctor, hypnotherapy, or smoking cessation classes available at most clinics and hospitals. Stress – A fast pace lifestyle exists in this country. Pressure at work, home, and in life can cause one to put aside personal cares and needs, and develop poor habits that include eating the wrong foods and not exercising leading to stress. This contributes to heart disease, high blood pressure, and increased cholesterol levels. Overweight – Being overweight raises blood pressure and cholesterol levels, contributes to insulin resistance (difficulty metabolizing carbohydrates) and causes atherosclerosis (hardening of the arteries) to mention a few. Lack of exercise – Lack of exercise can contribute to a sedentary lifestyle, overweight, high blood pressure, hardening of the arteries, and stress, among others. These are high risk causes for heart disease. Poor Diet - Eating a low fiber diet, eating the wrong fats, and eating processed food, sugar, and sodas are empty in vitamins and minerals. They are poor dietary choices and can lead to increased cholesterol levels and high risk of developing heart disease. Approaches that may be helpful for reducing cholesterol: Dietary Changes Animal proteins and the by-products produced from animals such as butter, cream, milk, cheese, and ice cream contain saturated fats and increase cholesterol. Limiting these products can help keep healthy levels of cholesterol. For more protein in the diet, eating fish is a better choice. Fatty fish like tuna, salmon, sardines, and mackerel contain heart healthy DHA and EPA. Flax seed oil used in salad dressings and ground flax seed sprinkled on salads, soups, and cereals contain Omega 6 and Omega 3. Flax seed processes and assimilates easily by the body. Fats from extra virgin olive oil and unrefined canola oil are good choices because they are high in monounsaturated fats. Adding more fiber to the diet will help move cholesterol out of the body. In her book, Lipski (2004) suggests “high fiber diets reduce the risk of heart disease, high blood pressure, and certain types of cancer. The foods that are the richest sources of fiber are whole grains (brown rice, whole wheat, bulgur, millet, buckwheat, rye, barley, spelt, oats), legumes (all beans except green beans), vegetables, and fruits. These foods comprise the bulk of a healthy food plan, with nuts, seeds, protein foods, and oils used as condiments” (p. 158). A high fiber diet is not only heart healthy but, reduces the risk of many cancers. Limiting products such as sugar, sodas, white flour, white rice, white pasta, and extra processed table salt added to foods can be heart healthy. These are chemically processed items and lack nutrition. Regular Exercise Walking, running, swimming, or going to the gym can help lessen stress, lose weight, and lower total cholesterol. Slowly adding regular exercise with a friend or family member can be enjoyable. Nutritional Supplements – Besides a healthy diet and exercise, specific supplements can help protect the body from increasing cholesterol levels and heart disease. Multivitamin and mineral supplements can add needed nutrition when the diet is lacking balance and a variety of foods. Vitamin B3, in the form of non-flushing niacin can help to increase HDL. Omega 3 fish oil – containing DHA and EPA can help to lower LDL and act as an anti-inflammatory agent. Antioxidant nutrients A, C, E and beta-carotene help to thin the blood and reduce free radical damage that is one of the major causes of disease. Efforts to lower LDL and increase HDL can be lifesaving. One can take control of the contributing causes of heart disease by reducing cholesterol levels with a healthy diet, regular exercise, and proper nutritional supplements. Health and vitality can be a decision away. Consider taking charge and treating life as a priority. References Holford, Patrick (2004). The new optimum nutrition bible. San Francisco: Crossing Press Hass, Elson M., MD & Levin, Buck, Ph. D., RD (2006). Staying healthy with nutrition, The complete guide to diet and nutritional medicine. Berkeley: Celestial Arts Lipski, Elizabeth, Ph.D., CCN (2004). Digestive wellness, How to strengthen the immune system and prevent disease through healthy digestion. New York: McGraw-Hill Copyright © The Nutritionist Naturally, All rights reserved. Jane Falke’s work is devoted to a healthy and natural diet and lifestyle. Give your body the nutrients needed to give you the energy to sustain your life, stave off disease, and slow down the aging process. To help you with your nutritional goals toward better health, she would like to share this Guide with you completely free! Discover What Food Labels Don’t Tell You! Visit www.janefalke.com. While there you may also read articles, find recipes, contact me for nutritional coaching and read a Free Chapter of Eat Healthy. Be Healthy at Any Age!
Related Articles -
Alkaline diet, alkaline foods, nutrition, holistic nutrition, healthy eating, jane falke, microscopy, healthy, be healthy, food choices, raw foods, r,
|
