Jan
24
2019

Death By Fried Chicken

A new study has shown that when you eat one piece of fried chicken per day, you risk “death by fried chicken”.

Details of a postmenopausal women study

This was a study by the same group that published the Women’s Health Initiative. Participants were asked whether they would take part in a dietary prospective study published in the British Medical Journal January 2019.

93,676 women were part of the study, and researchers observed them for an average of 17.9 years. There were 9,320 deaths from cardiovascular disease, 8,358 deaths from cancer, and 13,880 deaths from other causes.

Here are the results for all cause mortality

Total fried food consumption: 1% risk for less than 1 serving per week

3% risk for 2 to 3 servings per week

3% risk for 3 to 6 servings per week

8% risk for eating at least 1 serving per day

Fried chicken consumption:     6% risk for less than 2 servings per month

12% risk for 2 to 3 servings per month

13% risk for at least 1 serving per week

Fried fish/shellfish consumption: 7% risk for at least 1 serving per week

Risk factors for cardiovascular mortality

The following are the risk factors for cardiovascular mortality of the consumer of fried chicken or fish.

8% risk for less than 2 servings per month

17% risk for 2 to 3 servings per month

12% risk for at least 1 serving per week

Fried fish/shell fish consumption.: 13% risk for at least 1 serving per week

Cancer mortality from fried foods was not that clear. Here are two interesting statistics.

Cancer mortality for fried fish consumption

-8% risk for less than 3 servings per month.

Other fried food consumption:

+9% risk for less than 2 servings per month.

Discussion of the results

This has been an extensive prospective study involving a large amount of postmenopausal women from the Women’s Health Initiative. In addition the observation time was very long, namely an average of 17.9 years. These properties give the study an unusually strong statistical significance. The following features are noteworthy.

Comparing fried chicken with fried fish/shell fish

Fried chicken, prepared in the US in 40 different states has a risk of 17% to cause a heart attack or a stroke for persons that consume two or three servings per month.

Fried fish/shell fish only has a risk of 13% when eaten once per week of causing a heart attack or stroke.

Comparison between this study and a Spanish study

The authors discussed that their findings are different from a Spanish study that found no increased cardiovascular risk of deep fried chicken. They pointed out that in Spain the oil used for deep-frying is usually olive oil while in the US it is mostly corn oil. Frying causes the process of oxidation and hydrogenation, which leads to a loss of unsaturated fatty acids. Linoleic acid experiences a reduction and a corresponding trans fatty acid formation. The end result is that the concentration of trans linoleic acid increases. This may be an important factor increasing the risk of heart attacks and strokes in the US where the use of corn oil is common for deep-frying, but not in Spain where chefs use olive oil instead. Olive oil is a monounsaturated fatty acid and stable with cooking.

Comparison between fried fish consumption and other fried food

There was a less than average cancer risk (-8%) when fried fish consumption was compared to other fried food consumption. With other fried food consumption a +9% risk for cancer mortality was found. This is a spread of 17%. Frying fish, which contains omega-3 fatty acids may neutralize the cancer causing effect from frying other foods. Omega-3 fatty acids are natural anti-oxidants. This may be the reason why fried fish/shell fish did not cause excessive cancer deaths.

Other considerations

The authors did not delve into the quality of the chicken meat in the US fast food industry. It is known that chicken farmers use an arsenic compound (“3-nitro”) for faster growth and prevention of infections among crowded living conditions of the birds.  3-nitro is a carcinogen, which contributes to cancer toxicity in humans as non-organic chicken meat contains it.

It likely would be wiser to buy organic chicken and pan-fry it in olive oil. Alternatively you may want to BBQ chicken at a low temperature.

Death By Fried Chicken

Death By Fried Chicken

Conclusion

Buying deep fried chicken from a fast food outlet is a favorite for many Americans. This study shows clearly that it is deep fried chicken that causes the highest heart attack and stroke mortalities in the US. But “death by fried chicken” does not have to be. The problem may be that the kitchen used the wrong fats to prepare deep fried chicken. In a similar study in Spain there was no increase in cardiovascular risk when cooks used olive oil for deep-frying chicken.

Alternative to buying fast food

The small extra step of buying organic chicken and preparing it at home in a frying pen with olive oil will pay big health dividends. Similarly, fish and shellfish prepared in olive oil at home will also not have any risks for you. A lot of people rave about the convenience of buying deep fried food and in this case deep fried chicken. This article, however, shows that it is time that we take at least some control back in our own hands to prepare healthy food for our families and ourselves. It is a poor trade to choose convenience over health!

Jan
05
2019

Health Benefits of Vitamin E Tocotrienols

Dr. Barrie Tan gave a talk about health benefits of vitamin E tocotrienols that I attended. This occurred at the 26th Anti-Aging Conference of the American Academy of Anti-Aging Medicine in Las Vegas (Dec. 13-15, 2018).

First of all, Dr. Tan stressed that there has been some confusion about vitamin E, as in the past the school of thought was that the main active ingredient of vitamin E would be alpha-tocopherol. Furthermore, many clinical trials with this ingredient go back to the 1960’s, which showed antioxidant activity. But further research revealed that there were many other tocopherols and isomers of tocotrienols. What is worse is that beneficial cardiovascular effects of the newer tocotrienols became null and void through traces of alpha-tocopherol in the mix.

Finally, this led to purer vitamin E production without alpha-tocopherol contamination. Recent clinical trials found that health benefits of vitamin E tocotrienols are linked to delta- and gamma-tocotrienols. They were many times more active in preventing heart attacks and strokes than former mixes of vitamin E.

Annatto derived tocotrienol

In 2002 scientists were able to extract pure tocotrienol without contamination of alpha-tocopherol from annatto. Prior to this vitamin E came from rice and the red palm fruit. But rice contained 50% of tocopherols, while the red palm fruit contained 25% of it.

Here are several sources of vitamin E. The components of tocopherols and tocotrienols vary depending on the source as follows.

Rice: 50% tocopherols (inactive or antagonistic), 15% alpha- and beta-tocotrienols (less active); 35% delta- and gamma-tocotrienols (most active).

Red palm fruit oil: 25% tocopherols, 25% alpha- and beta-tocotrienols, 50% delta- and gamma-tocotrienols.

Annatto: 90% delta tocotrienols and 10% gamma-tocotrienols.

Subsequent research was able to discern between the detrimental effect of alpha-tocopherol and the protecting effect of delta- and gamma-tocotrienols. Now the recommendation of Dr. Tan is to use only annatto-derived vitamin E to prevent heart attacks and strokes. He called annatto-derived vitamin E the vitamin E for the 21st century.

Tocopherol interfering with action of tocotrienols

Dr. Tan explained that alpha-tocopherol blocks absorption of tocotrienols from the gut. It also prevents storage of tocotrienols in liver and fatty tissue. By itself alpha-tocopherol leads to premature elimination of prescription drugs. It also increases blood pressure and cholesterol. What is worse is that alpha-tocopherol increases the risk of prostate cancer and glioblastoma in humans. It also decreases bone mass and increases LDL oxidation, which leads to accelerated hardening of the arteries.

Action of tocotrienols

In contrast to tocopherols, tocotrienols (particularly the delta and gamma isomers) have all the attributes that you want from vitamin E. It has the highest anti-oxidant properties among the tocotrienols. Delta- and gamma-tocotrienols accumulate in LDL cholesterol and in lipid-rich organs like the brain, heart, kidneys, lungs, spleen and skin. Abdominal adipose tissue from obesity also stores delta- and gamma-tocotrienols.

Tocotrienol’s antioxidant activity

When you use a vitamin E preparation consisting of only delta- and gamma-tocotrienols, the portion of vitamin E contained in cell membranes protects against oxidation. Vitamin E  also protects lipids from omega-3 supplements and lipids in foods and beverages from oxidation. Tocotrienols are about 50-fold more potent as antioxidants compared to tocopherols. Based on this information it is not by chance that the following statistics were the results of clinical trials.

Cholesterol lowering effect of vitamin E delta- and gamma-tocotrienols

Dr. Tan cited a 6-week placebo controlled clinical study where the anti-oxidant power was measured in terms of reduction of LDL and total cholesterol.

A group of elderly patients were divided into a subgroup that had normal levels of cholesterol and another subgroup with elevated lipid levels. After 6 weeks of taking a vitamin E preparation consisting of 90% delta tocotrienols and 10% gamma-tocotrienols the blood levels dropped as follows.

Hypercholesterolemic group:    LDL cholesterol    Triglycerides       CRP

                                                          20-28%                11-18%         31-48%

In healthy elderly patients the CRP still dropped 21-29%. Gamma-glutamyl transferase, a predictor for heart attacks dropped by 14-20%.

Another study on postmenopausal women for 12 weeks also showed beneficial effects of tocotrienols.

Hardening of arteries

Dr. Tan explained that hardening of arteries is due to a combination of factors. It is due to combined chronic inflammation and deposits of LDL cholesterol in the wall of the arteries. Studies have shown that monocyte adherence is the first step in fatty streak formation in arteries. Delta-tocotrienol is 60 times more powerful than alpha-tocopherol in inhibiting monocyte adherence. Gamma-tocotrienol is 30 times more powerful than alpha-tocopherol. This proves that taking a vitamin E preparation of 90% delta tocotrienols and 10% gamma-tocotrienols is the most advantageous vitamin E combination to take.

Health benefits of vitamin E tocotrienols include hardening of carotid artery

A 4-year study examined the effect of taking 240mg of tocotrienol-tocopherol supplementation. 88% of patients who took the vitamin E supplement showed improvement (regression of the carotid artery stenosis). Placebo patients deteriorated 60%, only 8% improved. In the 4th year of the study total cholesterol decreased by 14% and LDL cholesterol fell by 21%.

Health benefits of vitamin E tocotrienols include type 2 diabetes

Patients with type 2 diabetes received tocotrienols. Within 60 days of taking 250 mg of tocotrienols the serum total lipids were reduced by 23% and total cholesterol by 30%. The LDL cholesterol was reduced by 42%. Triglycerides were also lowered by 15-20%. C-reactive protein (CRP), a marker for inflammation was lowered between 35-60%.

Beneficial effects of tocotrienols on the eyes and skin

Tocotrienols have antioxidant effects on the eyes and skin. With regard to eye diseases glaucoma and cataracts are improving and macular degeneration in diabetics is responding as well.

The subcutaneous fatty tissue absorb tocotrienols well. Delta- and gamma-tocotrienol largely neutralize oxidative stress from UV light and ozone.

Non-alcoholic fatty liver disease (NAFLD)

This condition has a close association with obesity and the metabolic syndrome. The liver stores excessive fats. About 30-40% of US adults suffer from this disease. Researchers conducted a 12-week study with 71 NAFLD patients. It was randomized, double blind and placebo-controlled. After 12 weeks of supplementation with delta- and gamma-tocotrienol there was evidence of reduction of stress on the liver by improved liver enzymes. The ALT and AST enzymes were reduced by 15-16%. There was also an 11% reduction of triglycerides and 18% lowering of CRP, which indicates a reduction of inflammation. The fatty liver index score showed a decrease of 11%. This suggests that there was intrahepatic fat reduction. The group with delta- and gamma-tocotrienol supplements lost on average 9.7 pounds. Here is another study regarding non-alcoholic fatty liver disease and using tocotrienols.

Health Benefits of Vitamin E Tocotrienols

Health Benefits of Vitamin E Tocotrienols

Conclusion

Vitamin E supplementation is undergoing rejuvenation after research has established that it is delta- and gamma-tocotrienol that are the active antioxidants among the 10 or so tocopherol and tocotrienol isomers. The most active of them, delta- and gamma-tocotrienol, have excellent absorption in the gut and migrate through the blood stream to the lipid rich cells in the body. Key organs like the brain, heart, kidneys, lungs, spleen and skin accumulate vitamin E. Even the abdominal adipose tissue takes up vitamin E, which is beneficial when a person becomes obese or develops diabetes. Apart from lowering triglycerides, total and LDL cholesterol, vitamin E (delta- and gamma-tocotrienol) is also important for directly interfering with hardening of the arteries.

Vitamin E protecting skin, eyes and liver

Vitamin E also protects the skin and eyes against UV light. There can be a partial reversal of tissue damages. Finally, I pointed out that vitamin E can reverse non-alcoholic fatty liver disease (NAFLD). It is important to leave out alpha-tocopherol, which is an older form of vitamin E that is cheaper to produce, but will interfere with the function of delta- and gamma-tocotrienol as explained. As I mentioned earlier, various vitamin E supplements are on the market. It is obvious that they are not equally beneficial.

I recommend you take about 150 mg of vitamin E in the form of delta- and gamma-tocotrienol every day.

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Dec
22
2018

Biological Age Is Different From The Chronological Age

Biological age is different from the chronological age said professor Morgan Levine from Yale Medical School. She is working in the department of pathology. She has found in her research that people of the same chronological age have very different biological ages. From a biological standpoint they may be much younger or older than their chronological age. When people are younger than their chronological age, they have less disease and less mortality. This article has reviewed the facts.

Measuring biological age

Dr. Levine also has developed tools how to determine the biological age. And when the biological age is higher than the chronological age, she recommends lifestyle changes that will set back the biological clock. We age differently according to what we eat, how our genetic make-up is, which we cannot change, whether we are physically active and what environmental toxins we are exposed to. So, the biological age determines our health status and what our final life expectancy will be.

Biomarkers for biological age

A simple blood test that your family doctor can order consists of the following. A fasting blood sugar, kidney and liver tests, immune tests and inflammatory tests. In addition the doctor will want to know whether you are smoking or not, how much alcohol you consume and how much red meat and processed meat you eat. A computer program processes these results, which determines your biological age.

Lifestyle improvements can lower biological age

Biological age testing has a strength built in. By changing your lifestyle you can lower it. When you exercise more regularly and switch to eating a Mediterranean diet you can lower your biological age. Other studies have shown that the Mediterranean diet is anti-inflammatory. A telomere test, which also determines the biological age, is fixed. It is not easily changed by dietary measures and increasing your exercise.

Dr. Levine said: “I think the most exciting thing about this research is that these things aren’t set in stone.”

Putting the biological age to the test

Dr. Levine was curious what her own biological age was. She entered her blood test data and lifestyle facts into the computer. She was surprised that her biological age was not as good as her first assumption. Now she is trying to get more sleep, has increased her exercise level and improved her diet.

Her research team is working on getting the algorithm online so that everyone will be able to put one’s blood tests and other data into the computer program and calculate the biological age. The program will also recommend what steps are likely most helpful to increase one’s health and decrease the biological age.

Lower your biological age

No one wants to live a long life, if they are in pain and have various illnesses like arthritis or Alzheimer’s. But things are different, if they can change lifestyle factors and maintain a low biological age for a long time. Now they can stay active, have no pains and are able to contribute to society.

“By delaying the onset of diseases and cognitive and physical functioning problems people can still be engaged in society,” Dr. Levine said. “I think that is the ideal we should be striving for.”

Other literature about biological age

Inflammation increases the biological age

In this publication the authors stressed that inflammation is the common denominator for developing disease and premature aging. The authors stress further that it is mandatory to change one’s lifestyle to lower the biological age and live longer.

Diastolic blood pressure predicts mortality

In an older study the diastolic blood pressure was related to mortality. The higher the diastolic blood pressure was, the higher the mortality.  The authors also noted that it was the persons with the higher biological age who were at the highest risk of dying.

Scientific study about the predictors for the biological age

Here is a scientific study that examines predictors for the biological age.  This is not easy reading, but I placed it here for completeness sake.

Link to a site that can calculate your biological age

Here is a link to a site that calculates your biological age. It is probably not as good as Dr. Levine’s computer analysis will be when it is available. However, it is a good approximation to what it will be like.

Biological Age Is Different From The Chronological Age

Biological Age Is Different From The Chronological Age

Conclusion

The dream of staying younger for longer is not new. Research has shown that we actually can do something about it. If we look after our lifestyle, don’t smoke, don’t drink excessively, eat a sensible Mediterranean-type diet and exercise regularly, our biological age will be less than our chronological age. It is the biological age that determines how old we get and whether or not we will suffer from age-related illnesses. Researchers also found out that when your biological age is younger than your actual age mortality will occur later. The math is simple. Let’s assume that your biological age is 15 to 20 years younger than your chronological age. As the average life expectancy presently is 80 years, your life expectancy can increase to 95 or 100 years.

Nov
24
2018

Intermittent Fasting May Benefit Health

There is a lot of discussion about the fact that intermittent fasting may benefit health. But there are a confusing variety of intermittent fasting schedules. This makes it difficult to compare notes regarding the specific effect of an intermittent fasting diet. Generally speaking when there is some form of calorie restriction, our body goes into a survival mode of operating. These types of diets provide enough nutrients to not get into malnutrition, but at the same time they may stimulate sirtuins, particularly SIR2. This is thought to be associated with longevity.

Various forms of fasting

Eating after 5 PM

The Taylors in the CNN article eat the same amount of calories, but they only eat after 5PM. They claim to have more energy and be less vulnerable to infections. They also think that they feel younger than in the past.

Fasting every other day

This was an observation in the 1980’s to help rats live longer compared to rats that have food available every day. Recent experiments on mice showed similar results: calorie restriction in whatever form leads to prolonged life and health.

Human fasting mimicking diet

A 2017 study on 100 humans divided this group into half. One half ate any food as they wished. The other half consumed only 800 to 1100 calories for 5 days of each month as a fasting mimicking diet. The experimental group had lower fasting blood sugars; cholesterol, triglycerides and other heart disease markers went down. The IGF-1 markers for various cancers also went down. The experimental group lost abdominal fat, but preserved lean body mass. Valter Longo, who co-authored the clinical study said that a human trial on longevity would almost be impossible to design, and would cost “a hundred million dollars or more. But if you look at the data from our trial … it would be hard to see how they would not live longer.”

5:2 diet

Patients are allowed to eat what they want for 5 days of the week, but then they restrict their diet for 2 consecutive days. The control group had no restriction of calories. The 5:2 experimental group had better glucose control and loss of abdominal fat than the control group.

Fasting can help you live-longer

Experts on calorie-restricted diets tell us that there is a switch in metabolism from burning glucose as fuel to using ketones as fuel. Extended periods of exercise will also cause a switch to using ketones as fuel. Repeated cycling from fasting to eating may also benefit our brain function. Intermittent fasting will help us cope better with stress and disease. But Dr. Longo says that this is only one aspect. He found in his research that with intermittent calorie restriction there is a multi-system regeneration going on. For instance, damaged white blood cells are depleted, stem cells are activated, blood sugar control is improved and heart risk factors are being controlled. Dr. Longo mentioned that when tissues are healthy and functional, risk factors for disease decrease.

Mechanisms behind longevity

Dr. Longo explained in detail the complex aging pathways that involve three components, IGF-1, mTOR and PKA. When lifestyle choices stimulate these genetic markers, accelerated aging is the consequence. But with the inhibition of those markers longevity will happen. Here are some of the effects on the body of a fasting mimicking diet.

  • Obesity diminishes, because of the weight loss effect due to missing calories.
  • Diabetes: insulin resistance becomes lower and blood sugar levels drop.
  • High blood pressure reduced: many patients were able to reduce their medications or discontinue them
  • Pain conditions improve as all kinds of pain disappears, an effect for which there is no explanation at this point
  • Autoimmune diseases like MS and rheumatoid arthritis improve, likely because of the effect of increased stem cell circulation
  • Prevention of heart attacks and strokes because of reduction of LDL, triglycerides and CRP
  • Cancer cure rates improve by protecting normal cells and the bone marrow
  • Longevity improved in mice with a 3-fold increase of their life span. Telomere length in humans was increased. Increased stem cells will find defective areas that need repair. This effect will open up a new chapter in medicine.
Intermittent Fasting May Benefit Health

Intermittent Fasting May Benefit Health

Conclusion

Calorie restriction is a powerful method to rejuvenate the body. Surprisingly 5 days out of one month of a calorie restricted fasting mimicking diet is all that is necessary to improve the body’s metabolism. Telomeres get increased, damaged white blood cells are removed and stem cells get stimulated. But weight loss, improvement of pain perception and cardiovascular risk reduction take place as well. In mice longevity was significantly prolonged, but this needs to still be shown in humans.

One can think of an intermittent fasting mimicking diet as a kind of internal cleansing. Following this it is easier to restart the metabolism with clean ingredients.

So far I have followed 11 courses of the fasting mimicking diet. But I don’t buy boxes of 300.00 USD every month. Instead I count calories myself, keep the diet balanced and buy the ingredients in the health food store. I agree that the fasting mimicking diet seems to be effective and it helps to keep my body mass index under control.

Nov
17
2018

Consumption Of Organic Food Reduces Cancer Risk

There are fewer carcinogens in organic food, which is likely why consumption of organic food reduces cancer risk. In an extensive study from France a large number of patients received questionnaires about their organic food intake.

The study was also reviewed by CNN using more popular language to describe the findings.

The French study showing that consumption of organic food reduces cancer risk

68,946 French adults were recruited for the study. More than ¾ of the study population were women in their mid 40’s. Researchers divided these subjects into 4 groups depending on how many of 16 organic food groups they were consuming.

First of all, the type of foods included fruit and vegetables, ready-to-eat meals, meat and fish, vegetable oils and condiments, dietary supplements and other products. Also, the investigators followed this population for an average of 4 ½ years. Finally, during that time 1,340 cancers developed. 459 breast cancers occurred, 180 prostate cancers, 135 skin cancers, 99 colorectal cancers and 47 non-Hodgkin lymphomas.

Most noteworthy, those who ate the most organic food developed 25% less cancer on average. When it came to Hodgkin’s lymphoma, organic food consumers developed 73% less of it than people on regular food. Postmenopausal breast cancer was 21% less frequent among those who had the highest use of organic food.

There are a number of factors regarding non-organic food that should make us pause to think.

Antibiotic use in agriculture

Milk and milk products are not as innocent as in the past when no marketing boards were around. Animals are no longer freely roaming on green pastures, but they exist in high-density facilities and they need antibiotics to prevent infectious illnesses. So the story goes. In reality farmers have found out that antibiotics and bovine growth hormone will both increase milk production. The manufacturers apply the profit principle and the result is that the consumers of milk and milk products have a change of their bowel flora from the antibiotic residues, which can cause heart attacks. The bovine growth hormone from milk and milk products causes breast cancer and prostate cancer. If you buy organic milk and milk products, you will not consume bovine growth hormone or antibiotic residues.

Immune disruptors

We know for several decades that insecticides used in agriculture on a large scale are accumulating in the body of the consumer and act as immune disruptors. The farmer feels he has to defend his crop against insects and sprays with various insecticides. Among the fruit with heavy spray residues are strawberries and apples.

Heavy metals

A study of the Consumer Reports’ from August 2018 examined baby foods. High levels of heavy metals like mercury, lead, arsenic and cadmium were detected in baby foods. Exposure to even low levels of heavy metals can lower a child’s IQ by 5 points.  Heavy metals have shown an association to behavior problems, to autism and to causing attention deficit hyperactivity disorder (ADHD). A study from New Zealand looked at how people who were exposed 4 decades earlier to heavy metals were doing when having an average age of 38 years.  565 New Zealanders showed measurements of high levels of heavy metals as children. Their IQ’s were lower than the average for their age and their socioeconomic status was below that of their parents.

Arsenic levels also high in organic food

It seems like heavy metals were high in both non-organic and organic baby food samples. Arsenic rice comes from inadvertent, but deliberate human poisoning. The Consumers Report explains that high arsenic values showed up in rice grown in these states: Arkansas, Louisiana, Missouri, and Texas. These are the same states, where cotton plantation covered the countryside in the past. The U.S. has been the world’s leading user of arsenic. Since 1910 farmers used about 1.6 million tons for agricultural purposes. Since the mid-1960’s they used only half of this amount. Although there was a ban of arsenic use as an insecticide in the 1980’s, residues from the decades of previous arsenic use still linger on in agricultural soil today. If organic rice is grown in these 4 contaminated states, it is not unexpected that even organic rice would contain high levels of arsenic.

Rice grown in previous cotton plantation areas contaminated by arsenic

The south-central region of the US was an area where cotton was the mainstay of agriculture for a long time. This is a crop where heavy treatment with arsenical pesticides was in use for decades in an attempt to combat the boll weevil beetle.

Rice was particularly high in arsenic, both in baby food as well as in adult food. Basmati rice from California, India, and Pakistan had on average half the amount of arsenic. Sushi rice from the U.S. was also low in arsenic.

Arsenic in chicken

A subsidiary of Pfizer produced the arsenic-containing drug, Roxarsone. This is an organic arsenic compound that accumulates in the liver of chickens. A synonym for Roxarsone is “3-nitro”. The full chemical name is 3-Nitro-4-hydroxyphenylarsonic acid.

When you read the fine print of the FDA website, it reveals that originally it allowed 3-Nitro® to be marketed in 1944 based on negative toxicity studies on rodents. The drug was approved again in 2009 for combination use with other drugs for suppression of coccidiosis, a cause of diarrhea in chickens. As 3-nitro is an organic arsenic compound. Researchers in the past believed that it would be non-toxic. So, the assumption was that it was safe to allow this feed supplement for chickens. It turns out that with more sensitive newer testing methods scientists from the FDA’s Center for Veterinary Medicine (CVM) and Center for Food Safety and Applied Nutrition (CFSAN) examiners found that organic arsenic compound metabolize in the chicken into cancer-causing inorganic arsenic compounds.

Chicken farmers use arsenic compounds to stimulate growth and to prevent the transmission of infectious diarrhea. If you don’t want to be a victim of the industry, I suggest you switch to organic chicken. It will be arsenic-free.

The “dirty dozen”

Originally the most polluted fruit and vegetables were termed the “dirty dozen”, but now the list is longer and includes 15 of the most polluted crop. They are: apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, sugar snap peas (imported), potatoes, hot peppers, kale, and collards.

It is common knowledge for some time that certain foods contain more pesticide residues than others. Some of these fruit and vegetables contain between 13 and 15 different pesticides from spraying. Potatoes rank on top of all of the crops with high contamination.

Why is it important to know which crop has high pesticide contamination? Pesticides are immune disruptors. On the one hand vegetables are healthy for us, on the other hand they contain residues from insecticides and herbicides that have estrogen-like activities called xenoestrogens. They are are causing breast cancer in women and prostate cancer in men. If you replace all of these highly contaminated fruit and vegetables with organic ones, you will have reduced your cancer risk by 25%!

GMO foods and Roundup

It is interesting that there is no law in the US and in Canada that GMO foods should have a label declaring that it is genetically modified. This is changing rapidly as people realize that in many countries of Europe all GMO foods require labeling. Here is a publication that shows that the GMO labeling campaign is gaining momentum.

Genetically modified corn and soy contains the Bt toxin; it has been found in babies as mentioned in this article. Bt toxin damages the small bowel (the ileum) through Cry1Ab (the protein produced in genetically modified corn and soy). This in turn disables the absorption of vitamin B12. We know that this in turn will cause anemia. Historically the cause of pernicious anemia was due to a lack of vitamin B12 absorption.

Effects of Roundup

In a publication dated April 2013 Drs. Anthony Samsel and Stephanie Seneff discuss the effects of Roundup. They noticed that glyphosate inhibits the cytochrome P450 (CYP) enzymes in the liver. This is a crucial detoxification enzyme complex. When toxicity studies of glyphosate in mammals emerged, this was not common knowledge. The CYP enzymes in the liver are important to metabolize and eliminate estrogens and also help to detoxify xenobiotics, which are estrogen-like substances (residues from insecticides). Thus glyphosate (=”Roundup”) amplifies the damaging effect of environmental toxins and chemical residues from non-organic food that we eat. Researchers have shown a build-up of estrogens and xenoestrogens that are responsible for the development of many cancers (atypical Hodgkin’s lymphoma, breast cancer, prostate cancer, colon cancer etc.). Based on this data it makes sense to switch to as much organic food as you can afford. At least stay away from the “dirty dozen”!

Changing over to organic food, as consumption of organic food reduces cancer risk

If you want to avoid Roundup, xenoestrogens and GMO foods, you need to switch from regular foods to mostly organic foods. Throw out all the foods in your fridge that are not organic and that contain MSG in it’s many disguises. MSG is an excitotoxin, which kills brain cells. These suggestions are also what Dr. Paula Baillie-Hamilton is recommending.

Organic foods do not contain any of the problematic GM foods. They are free of rBGH, xenoestrogens, residual herbicides or residual insecticides. Switch to either organic milk and milk products or goat milk and goat milk products. Another choice would be “milk” products based on pea protein, but not on soy protein. As fatty tissue releases some toxins, it is advisable to use psyllium seed husks as a fibre source supplement to bind the toxins in the gut for elimination.

Consumption Of Organic Food Reduces Cancer Risk

Consumption Of Organic Food Reduces Cancer Risk

Conclusion

A French study involved 68,946 French adults; the researchers observed them for an average of 4 ½ years. They were divided into 4 groups depending on how many of 16 organic food groups they were consuming. During that time 1,340 cancers developed. 459 breast cancers occurred, 180 prostate cancers, 135 skin cancers, 99 colorectal cancers and 47 non-Hodgkin lymphomas. Consequently, the researchers found that those who were eating the most organic foods developed 25% less cancer on average.

When it came to Hodgkin’s lymphoma, organic food consumers developed 73% less of it than people on regular food. Postmenopausal breast cancer was 21% less frequent among the highest consuming organic food group.

Switching to organic food

I explained in detail how these cancer statistics come from traces of arsenic in chicken and rice, xenoestrogens from pesticide residues in non-organic vegetables, heavy metals, GMO produce and Roundup. It is time to take food seriously and switch to organic food. I have done this since 2001. Read labels carefully. Manufacturers often use the term “natural” to give a product a virtuous gloss-over. If you find that not all fruit or vegetables are readily available as organic produce, stay away from the “dirty dozen” and make use of the “clean fifteen”. You have a good variety to choose from: sweet corn, avocados, pineapples, cabbage, onions, frozen sweet peas, papayas (as long as they are not genetically modified), asparagus, mangoes, eggplant, honeydew, kiwi fruit, cantaloupe, cauliflower and grapefruit.

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Sep
22
2018

The Best Foods For Your Heart

In the following I will describe 16 foods, which are the best foods for your heart. I will also comment as to why I believe they are best. This review is based on this article in “Medical News Today”.

But I have added many other comments to it.

Heart disease is still the number 1 killer. We need to change what we eat.

Vegetables

The regular intake of green leaf vegetables and cruciferous vegetables (broccoli, cauliflower and cabbage) has an association with the  preservation of cognitive function. In the Nurses’ Health Study starting in 1984 women were asked about their usual intake of a specified portion of food items, including 15 fruits and 28 vegetables. At a later date, between 1995 and 2001, researchers decided to ask the oldest participants (70 years and older) to participate in a cognitive function study. Two years later researchers repeated these tests.The main finding of the study is that women with the highest intake of green, leafy vegetables had the least decline in their cognitive function. The vegetable lovers, who consumed five serving of cruciferous vegetables, like broccoli, cabbage and cauliflower had less decline in their cognitive function. On the other hand the highest decline showed up in the group that averaged only 2 servings per week.

Asparagus

Asparagus is a source of fiber, folate, multiple vitamins and chromium. Chromium enhances the function of insulin to transport sugar into cells. Asparagus contains glutathione, a powerful antioxidant that neutralizes free radicals and carcinogens. It is said to help prevent lung cancers, larynx cancer, and bone, breast and colon cancers.

Berries

Berries like strawberries, raspberries, blackberries and blueberries are full of bioflavonoids. These are antioxidants, which prevent cardiovascular disease.

It is the anthocyanines, which prevent oxidation of LDL cholesterol. Berries also have bioflavonoids and reduce lipid formation in the blood. Berries contain fiber, folate, iron, calcium, vitamin A, and vitamin C.

Broccoli

This fiber rich vegetable helps to prevent hardening of the arteries. Broccoli and kale likely have preventative effects against colon cancer.

Chickpeas, beans, peas and lentils

Legumes or pulses are a great way to consume plant-derived protein. People who are on vegan diets should be eating them for a protein source. They also contain lots of fiber, vitamins and minerals. We know that they lower cholesterol, which prevents heart disease. Other healthy nutrients they contain are bioflavonoids, which have antioxidant properties and help prevent cardiovascular disease.

Dark chocolate

This is a food rich in antioxidants. Dark chocolate is chocolate with more than 70% cocoa content. Please note: “milk chocolate” is nothing better than candy and devoid of any health benefits. Dark chocolate increases the protective HDL cholesterol and prevents oxidation of LDL cholesterol. It is said to prevent atherosclerosis (hardening of the arteries). Don’t exceed eating 1 to 2 oz. per day, as chocolate has some sugar in it and the fat content would be detrimental with higher consumption.

Chia seeds and flaxseeds

Chia seeds and flaxseeds are rich in omega-3 fatty acids in the form of α-linolenic acid (ALA). ALA reduces LDL cholesterol and it dissolves plaque in the arteries. ALA also reduces blood pressure to a certain degree. All of this helps reduce cardiovascular disease (heart attacks and strokes). Note that flaxseeds must be ground to powder to release the nutrients from its tough shell. Both chia and flaxseeds can be used as an egg replacement in vegan cooking.

Fish high in omega-3s

Omega-3 fatty acids are abundantly present in fish. It has plaque-reducing properties and also reduces the risk for abnormal heart beats. Overall this means less cardiovascular disease. The American Heart Association recommends a 3.5 oz. serving of fatty fish (salmon, mackerel, lake trout, herring or sardines) twice per week.

Coffee

A Brazilian study from 2018 showed that drinking 3 cups of coffee a day would stop coronary artery calcification. Many other studies have shown reduced mortality from heart attacks and strokes with increased coffee intake.

Green tea

Green tea is known to reduce blood pressure slightly and to reduce cholesterol. Both effects are beneficial for the cardiovascular system (prevents heart attacks and strokes). Green tea also prevents many cancers. Whatever we know about coffee consumption seems to also be true for green tea consumption.

Nuts

Nuts contain healthy fatty acids (omega-3). But they also contain fiber, protein, minerals, vitamins and antioxidants. Use them in desserts, in salads and as a quick food on the go. They are definitely healthier than protein bars.

Liver

Liver is one of the nutrient rich foods. It is rich in iron, phosphorus, vitamin A, folate, vitamin B12 and biotin.

Oatmeal

Oatmeal is rich in soluble fiber. It has been shown to lower LDL cholesterol and total cholesterol. This is important for prevention of heart disease.

Red wine (may be)

The bioflavonoids of red grapes have been the subject of much research. There is a dose-response curve showing a protective effect with regard to heart attacks and strokes with the consumption of  1 to 3 glasses of red wine per day. But unfortunately there is also a dose-response curve with respect to alcohol consumption and cancer causation. Personally, I take resveratrol from the health food store, 500 mg daily and consume white wine or red wine very rarely.

Tomatoes

There are a number of beneficial phytochemicals in tomatoes. Carotenoids like lycopene, lutein, zeaxanthine and beta-carotenes are helping to prevent prostate cancer and colon cancer. Potassium and folate are cardioprotective.

Spinach

Eating spinach regularly will provide you with magnesium, iron and bioflavonoids. Magnesium is good for a regular heart rhythm. The other nutrients are good for skin, bone and hair health.

Discussion

I have reviewed why these 16 foods are the best foods for your heart. We have seen that many foods that are rich in antioxidants are also cancer preventative. People who eat a Mediterranean diet will get these 16 foods, because their meals are balanced with nutrients. But if you eat a hamburger or a pizza you will not get balanced nutrients. The more one-sided your food intake, the more dangerous your lifestyle becomes. This is the problem with the Standard American diet (“SAD”). You need all of the components of the 16 foods described here. Junk food won’t do, as it consists only of empty calories.

The Best Foods For Your Heart

The Best Foods For Your Heart

Conclusion

It is useful to review healthy foods as was done above. Now it is a matter of including them in your daily food intake. If this is overwhelming you, start with baby steps. One or two healthy foods here or there are a good start. Increase this until you cover all the 16 foods mentioned. The more balanced your food intake is, the more antioxidant vitamins you will get. And the more heart disease and cancer prevention you will experience.

Apart from good, balanced nutrition we also need regular exercise for heart disease and cancer prevention. Go to a gym, go for a walk, climb some stairs. Get away from the computer and television. Together with best foods for your heart this will keep you healthier for longer.

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Aug
18
2018

Poor Diet Habits Can Cause Alzheimer’s

A new study from the Brock University in St. Catharine’s, Ont. showed that poor diet habits can cause Alzheimer’s. Specifically the risk for Alzheimer’s was a combination of high saturated fats in the diet in combination with too much sugar.

The third triggering factor was the normal aging process that also contributed to the development of Alzheimer’s.

The study showing that poor diet habits can cause Alzheimer’s

Master student Bradley Baranowski and PhD student Kirsten Bott conducted the experiments under the supervision of Assistant Professor of Health Sciences Rebecca MacPherson. The experimental group consisted of middle-aged mice that were observed for 13 weeks. They received a high-fat/high-sugar diet. The control group received a normal diet.

The experimental group with the high fat/high sugar diet was aging prematurely. They also showed elevated inflammatory markers, elevated insulin levels and cellular stress. Dr. Rebecca mentioned that the middle-aged mice would be comparable to humans aged 40 to 60. “[We’re] trying to see what the initiating signals are that can lead to progression of Alzheimer’s disease,” MacPherson said.

Lifestyle choices matter

“People often view Alzheimer’s disease as a genetic disease when in fact, genetic mutations leading to Alzheimer’s accounts for less than five per cent of cases,” Baranowski said in the press release. “This study highlights that our lifestyle choices matter and can potentially put us at risk of developing or progressing neurodegenerative diseases such as Alzheimer’s.”

Other studies that support the concept that lifestyles matter

Over the years many other researchers have analyzed what factors contribute to getting Alzheimer’s. It probably is a combination of several factors.

Age

Age is one of the major risk factors. Most Alzheimer’s patients are above the age of 65. Above 65 the risk doubles every 5 years. By the time we are 85 our risk is 1/3 to get it.

Family history

If you have a parent, brother or sister who came down with Alzheimer’s, you have a higher risk of getting it.

Environmental factors

Often environmental factors like eating too much sugar or too much saturated fat are confused with family history factors. Nutritional habits in a family can be like a tradition. It may appear as if this is a family history of Alzheimer’s when in reality poor eating habits were passed on from generation to generation. A lot more research is necessary in this area.

History of Head injury

A history of a closed head injury carries with it a higher risk of Alzheimer’s later in life. We need to use seat belts in cars and helmets when bicycling. Avoid risky sports activities where you would sustain a traumatic brain injury.

Heart disease

There is a link between heart disease, diabetes, stroke, high blood pressure, high cholesterol and Alzheimer’s. When brain arteries get clogged, the brain deposits more beta-amyloid protein as plaques. This is a sign of early Alzheimer’s disease.

Older Latinos and older African Americans

Older Latinos have a 1 ½-times higher risk than older whites to get Alzheimer’s and dementia. On the other hand older African-Americans are 2-times more likely than older whites to come down with Alzheimer’s. The reason for this is not entirely clear. But a big factor likely is the cardiovascular risk that is higher in Latinos and African Americans. This translates into a higher risk for Alzheimer’s.

Prevention of Alzheimer’s disease

There are more publications that point out that Alzheimer’s disease is largely preventable by cutting out those factors that contribute to its development.

Here is a list of steps to follow in order to prevent Alzheimer’s disease.

  1. First of all treat diabetes, high blood pressure and obesity aggressively. This eliminates cardiovascular risk factors, which keeps the brain vessels open.
  2. Furthermore quit smoking. By preserving the cardiovascular system the brain stabilizes.
  3. Another important factor is physical activity: exercise daily! This maintains cardiopulmonary fitness. It also keeps your brain vessels open.
  4. Also, take care of your diet: eat balanced meals and avoid junk food. A Mediterranean diet or the MIND diet are examples of diets that help prevent Alzheimer’s. Note that these are low sugar and low saturated fat diets. This fits the initial observation that you read in the beginning of this blog. Mice on a high fat/high sugar diet showed premature aging and developed Alzheimer’s. Knowing this, it is good to do the opposite: cut out excessive saturated fats and sugar. Sugar increase LDL cholesterol and triglycerides, which leads to hardening of arteries.
  5. Mental stimulation is another important factor for preventing Alzheimer’s. With lifelong bilingualism there was a delay of about 4.5 years in onset of dementia. The ACTIVE study is in the link above. It showed that mental stimulation could indeed delay the onset of Alzheimer’s over a 10-year period. 
Poor Diet Habits Can Cause Alzheimer’s

Poor Diet Habits Can Cause Alzheimer’s

Conclusion

Above all, I cannot emphasize enough how important a healthy diet is for a healthy mind. The combination of an overabundance of saturated fats and refined sugar was found to be the cause of premature aging in mice. But likewise, we know from human trials that this also causes premature aging in humans and higher incidence of Alzheimer’s. As a result, it is logical to recommend a lower intake of saturated fat and to reduce sugar intake. It will prevent hardening of the arteries and slow down the development of Alzheimer’s.

But there are many other recommendations to avoid getting Alzheimer’s: quit smoking. Stay physically active by exercising daily. Use a Mediterranean diet or the MIND diet to prevent Alzheimer’s. Clinical trials with these diets have shown them to be effective. Treat diabetes, high blood pressure and obesity aggressively as this will stabilize your metabolism. As a result it also prevents Alzheimer’s. Finally, stimulate your brain every day by doing various activities. This forms new synaptic connections inside your brain and postpones Alzheimer’s from setting in as you age.

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Jun
09
2018

What Makes Chips Addictive?

When you emptied an entire bag of potato chips, you may ask yourself: what makes chips addictive? Scientists talk about hedonic hyperphagia or hedonic hunger. In plain English, it is the pleasure of eating, even when you are not hungry. There are certain foods that seduce you to overeat, and one of these are chips. Chocolate or candy can be other high-hedonic rating foods.

Erlangen experiments

A group of researchers from the Erlangen University in Germany set out to get to the bottom of this addiction eating. 17 healthy subjects with a body mass index of between 19 and 27 were recruited for eating experiments. They got either high calorie chips or low calorie zucchini. The chips created a marked stimulation on a functional MRI scan where the nucleus accumbens was lighting up. When they consumed zucchini no such stimulation could be documented. The researchers had done similar experiments with the same foods on rats. They too had functional MRI scans and the tests showed similar stimulation after the test animals consumed chips, but not after zucchini.

Nucleus accumbens, the addiction center for food

Professor Andreas Hess and his team in Erlangen say that the nucleus accumbens is the addiction center for food. They also did experiments with fat to carbohydrate composition to find the most addictive mixture. There is a certain fat to carbohydrate ratio that triggers food addiction. What surprised the Erlangen researchers was that both in rats and humans the optimal addiction potential was identical.

  • They found that rats preferred 35% of fat and 45% of carbohydrates in their chips. With humans there is the other factor: on top of the fat/carb mixture we like to taste some salt and spices, because this also will stimulate our appetite. The food industry has figured this out long time ago. This knowledge from tasting experiments is built into processed food.
  • The Erlangen researchers  also found that in obese people the nucleus accumbens was lighting up more intensely the higher the BMI was. That means that obese people are more food-addicted!

Triggering the nucleus accumbens

  • Professor Hess postulates that the 35% fat to 45% carb mix in potato chips is ideal for the body. It can mobilize quick energy from carbs, but also have storable energy from fat at the same time. It is this mix, which stimulates the addiction center in the nucleus accumbens.
  • In a study from Bethesda, Maryland researchers found an overlap between food addiction and drug addiction.  The common pathways in both is the release of dopamine in the nucleus accumbens. This dopamine release makes us feel good, and as a result, we want to experience it again.
  • In this study patients with bulimia nervosa were examined. They found that   overconsumption of sugar-laden foods had very similar effects as drugs in drug-addicted patients. It is the release of dopamine, glutamate and the opioid system that are involved in both. The nucleus accumbens is also receiving stimulation in both situations.

What can be done about food addiction?

This publication noted that people who are food addicted eat higher amounts of fat and carbohydrates. With this mix the feel-good nucleus accumbens produces most dopamine, which is the driving force behind the addiction.

  • If you cut out sugar, you find it easier to control your eating portions. But you also must cut out processed food, as this is where a lot of hidden sugar is coming from.
  • Cut down on your fat consumption. Even if you reduce it from 35% to 10% or 15%, this is a huge step forward. It reduces your calorie intake significantly, but also reduces the stimulation of your appetite center.
  • Eat lots of vegetables, salads and some fruit. Be careful with some fruit like grapes, bananas, mangos, papayas and dates. They are all higher in sugars. If you cannot entirely avoid those, use portion control, so you are not overeating on them.

Portion control

Besides changing the food quality, you can reduce the portions of food you are eating. Instead of mindlessly emptying a whole bag of chips, you could get a small bowl and fill part of the bag of chips into it. Remove the bag into a cupboard that is difficult to reach. If you are sitting and watching TV, you could eat one chip at a time, but only during commercial breaks. This way your chip eating becomes more conscious and more controlled, and you set a limit. In time you may find that you can replace the chips with a lower calorie food like slices of apples, celery sticks or carrot sticks.

What Makes Chips Addictive?

What Makes Chips Addictive?

Conclusion

Researchers found that chips were addictive in rats and in humans. Functional MRI scans of brains in rats and humans showed that potato chip eating stimulated the nucleus accumbens. It was lighting up in both species when the test subjects consumed potato chips. Surprisingly, it did not matter, whether these were test animals or humans! A review of several research papers showed a similarity between food addiction and drug addiction. It is dopamine and other brain transmitters that stimulate the nucleus accumbens, which is the addiction center. One of the keys, professor Hess from Erlangen University in Germany found, is the fat/carb mix. When the potato chips contained 35% fat and 45% carbs, this stimulated the nucleus accumbens.

Changing your eating habits

Knowing all of this helps us to be able to change our eating habits. To avoid the pitfalls of food addiction, cut out sugar and starchy foods, and remove processed foods from your diet. Also reduce some of the fat to 10% or 15% fat in your total diet. Eat lots of vegetables and fruit low in sugar. In addition you should also consider with portion control to avoid mindless munching. Before you know it you can shed the pounds that you may have accumulated before. You will be able to reduce your BMI to 21 to 23. Many people have done it before you.

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May
27
2018

Benefits Of Eating Nuts

You hear from time to time that there are benefits of eating nuts. But you don’t often see more details about it. I came across an article entitled “Nut lovers rejoice: Your favorite snack protects your heart”. It stressed that nuts prevent heart attacks. I will review some of this information here, but also touch on other aspects.

What nuts contain

Nuts contain fiber, unsaturated fatty acids, protein, vitamin E, folate and many minerals (zinc, potassium, magnesium). These ingredients have their own positive effects on your metabolism. For instance the fiber will lower cholesterol and triglycerides in your blood, which are risk factors for heart attacks. Vitamin E is a powerful antioxidant. Here is a review that shows why eating nuts makes a difference for your health. Despite all of the good that nuts do, you need to keep an eye at the overall quantity of nuts you eat. Nuts can contain up to 80% as oil, even though they are good oils. But the extra calories associated with the oil can make you gain some weight. When you add nuts to your diet you need to subtract some of the lesser quality saturated fats, so that your overall calorie balance does not change.

How do we know that nuts are healthy?

A British study from 2016 did a meta-analysis of people who ate nuts versus people who did not include nuts in their diet. 10 studies showed that eating nuts reduced mortality from all causes by 19%. In 5 studies where cardiovascular mortality was measured, a reduction of 27% was noticeable. Congestive heart disease in 3 studies showed a reduction by 34% when the patients consumed nuts. Stroke mortality was 17% less, as 3 studies showed. This is just an example of a few studies that show how effective supplementation of your diet by a few nuts here and there can be on the general mortality. It especially applies to mortality which is due to heart disease and strokes. Other effects of nut consumption are the reduction of atrial fibrillation, congestive heart failure and abdominal aneurysm (each by 15 to 20%).

Allergic reactions to nuts

A small percentage of people are allergic to various nuts. Nuts can cause a severe asthma attack, if the person has been sensitized to them in the past. They can cause angioneurotic edema in a small portion of people who may have inherited this condition. Tree nut allergies can cause anaphylaxis as is explained in this link.

The right dosage of nuts

This Australian website says that 30 grams of nuts, which is a handful of them would be the right dose per day. This is about 1 ounce per day. By including a variety of nuts your nutritional content will equal out. Some nuts have more calcium (almonds); others have more plant sterols (pistachios) or more fiber (pecans).

How bias can get introduced into medical literature

The Karolinska institute in Sweden analyzed the lifestyle and behavior pattern of nut lovers. Nut lovers were also into other healthy lifestyles: they smoked less than non-nut lovers. Nut lovers were leaner, physically more active and drank less alcohol.

They also ate more fruit and vegetables. Nut-lovers’ blood pressure was lower than the blood pressure of non-nut lovers. And people who consumed nuts on average had better education. Some of these lifestyle patterns can also protect the heart and contribute to less strokes. The researcher must be vigilant to control for the other lifestyle patterns except for the difference in the nut consumption when looking for the effect of nut consumption. If this is not done, there could be confounding, which introduces a bias into the final results.

Combine nut supplements and adopt a healthy lifestyle

This said, you know now about the results of good research. It is best to not be concerned about biases any more. For the average consumer it is important to apply what we know: use nuts regularly (about 30 grams per day, which is a handful). But it would not be a bad idea to adopt some of the other healthy lifestyles that nut eaters tend to have. In other words, exercise regularly, don’t smoke, cut out sugar, drink less alcohol and eat fruit and vegetables regularly. This way you will amplify the health promoting effect of the nut supplements.

Benefits Of Eating Nuts

Benefits Of Eating Nuts

Conclusion

We learnt that nut consumption is healthy. Only a small number of people who are allergic to nuts have to avoid them. The majority of people benefit from incorporating a small amount of nuts into their diet. Research has shown that it lowers mortality in general, lowers cardiovascular mortality and mortality from congestive heart disease. Eating nuts also reduced stroke mortality and lowers the risk of atrial fibrillation. When research is done, confounding factors like healthy lifestyles have to be controlled. But when an individual wants to reduce health risks, it does not harm to use healthy lifestyle factors along with nuts to reduce any risk. It will amplify the healthy effects of eating nuts.

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May
19
2018

What lowers LDL cholesterol?

Many times we hear terms like LDL and HDL cholesterol , but what lowers LDL cholesterol? We have to go back to a time when the ongoing Framingham Heart Study wanted to find out what caused a heart attack or a stroke. In the 1960’s scientists found out that cigarette smoking increased heart attack risk and also blood cholesterol. Then in the 1980’s the news came out that HDL (high density lipoproteins) reduced the risk of heart disease. Eventually several research institutions agreed that LDL (low density lipoproteins) was the culprit for causing plaque deposits in arteries. This caused heart attacks and strokes. LDL is often referred to as the “bad” cholesterol.

Clarification of HDL and LDL cholesterol

Recently a review article asked the question: “What is the difference between HDL and LDL cholesterol?”

Below I will review what LDL and HDL cholesterol do in our system. I will also mention normal values for blood tests. This will help you to understand your own blood test results. Then I will review what you can do to lower LDL cholesterol and to increase HDL cholesterol.

The function of LDL and HDL cholesterol

Total cholesterol in the blood contains LDL cholesterol, small dense LDL cholesterol and HDL cholesterol. The small dense LDL cholesterol is more dangerous than LDL cholesterol. It infiltrates the lining of the arterial walls aggressively. A normal LDL level is less than 100 mg/dL. When triglycerides, another form of lipid is high in the blood, LDL cholesterol forms a lot more small dense LDL cholesterol. This is the case in diabetics or in obese people. It is the reason why they are very vulnerable to develop heart attacks and strokes. The optimal range for triglycerides is less than 80 mg/dL.

HDL cholesterol is protective from hardening of the arteries and protects you from heart attacks or strokes. HDL dissolves LDL cholesterol, brings it to the liver, and the liver excretes it into bile. You want to have more than 60 mg/dL of HDL cholesterol in your blood.

Cholesterol math

The total cholesterol conventionally is calculated like this:

LDL cholesterol + HDL cholesterol + (triglyceride/5) = Total cholesterol

You see that the small dense LDL is not part of it here, but high triglyceride levels would increase the total cholesterol value as the inclusion of 20% of triglycerides in this equation compensates for this.

There is also a ratio of total cholesterol to HDL cholesterol that is important. This ratio should be below 3.4 for both women and men. This is also known as the ½ average risk for a heart attack or stroke. If your value is equal to that or below, you are in a very low risk category to get a heart attack or stroke.

Now I will deal with the question: what lowers LDL cholesterol?

What lowers LDL cholesterol?

Now we need to review what can be done to lower an LDL cholesterol which is too high. Don’t tell me that you want to take one of the statin drugs. These drugs have serious side effects and are only indicated for the most serious cases of high cholesterol values.

Most common measures to reduce LDL cholesterol

  • Cut out red meat

    First of all, cutting out red meat (like beef, pork and sausages) to an absolute minimum, for instance once per week or less is important. The reason is that these meats have more cholesterol in them and also more saturated fats than any other foods. Compare that to poultry, fish and vegetables like beans, which are healthy food sources.

  • Eliminate trans fats

    Furthermore, we need to eliminate trans fats as they are causing heart attacks. There is an important difference between ruminant trans fats and artificial trans fats. Ruminant trans fats have been part of the human diet for millennia like milk fat and fat from cows that are on pasture or lamb. Milk products for instance contain fat with 2-5% natural trans fats. 3-9 % of the fat in beef and lamb consists of natural trans fats. Studies have shown that the body is able to handle these natural trans fats, and heart attacks are not more frequent in people eating moderate amounts of these products including butter from cows that graze on pasture.

  • Artificial trans fats

    Quite the opposite is true for artificial trans fats in margarine that comes from vegetable oil. Avoid bakery items like sweet pieces or muffins and other products that contain hydrogenated oils. Read labels! Use olive oil or coconut oil, but avoid vegetable oils like corn oil, safflower oil or grape seed oil to get away from trans fats and unstable oils that turn rancid. Rancid oils contain free radicals that oxidize LDL cholesterol and attack the lining of your arteries through small dense LDL cholesterol.

  • Cut out sugar and starchy foods

    Another important item is to cut out sugar and starchy foods because these will raise your LDL cholesterol and triglycerides, which also leads to hardening of your arteries. Starchy foods are broken down by pancreatic juices into sugar, which enters your blood stream, causing an outpouring of insulin from the pancreas. When the short-term storage of sugar as glycogen is exhausted in muscle and liver tissue, the liver has to process any surplus of sugar that is still there. The end results are triglycerides and LDL cholesterol. Unfortunately the protective HDL cholesterol does not reach higher levels, when the LDL cholesterol is increased. A persistent diet of high-refined carbs will increase the risk for heart attacks and strokes. It follows from this that we are all better off cutting out sugar and starchy foods from our food intake as it will reduce LDL cholesterol and small dense LDL cholesterol.

  • Increase your soluble fiber intake

    Increase your soluble fiber intake by eating vegetables, oats and oat bran, lentils, fruits and beans. Why does this decrease LDL cholesterol? The liver tries to eliminate too much cholesterol by binding it to bile salts and excreting it into your small bowel. But the last part of the small bowel reabsorbs some of these bile salts, and from there they return to the liver. This is called the enterohepatic pathway of bile salts. Soluble fiber intake binds those bile salts and prevents re-absorption in the enterohepatic pathway, eliminating cholesterol safely in stool. Clinical trials have also shown that soluble fiber from psyllium, pectin, beta-glucans and others reduce LDL cholesterol by binding bile salts in the gut (interrupting the enterohepatic pathway).

  • Plant sterols and fiber supplements

    Plant sterols (usually sold as sterol esters) are recognized by the FDA as reducing the risk of coronary heart disease, if taken in high enough amounts (2.4 grams of sterol esters per day). There are other useful supplements like artichoke extract, pomegranate, soy protein, Indian gooseberry (Amla), garlic and pantethine (vitamin B5) that are beneficial in terms of prevention of heart attacks and strokes. It would be too lengthy to get into more details here.

  • Take a whey protein supplement

    There are two major milk proteins, whey and casein. Only whey protein binds to total and LDL cholesterol, lowering both. It is available in health food stores. Follow the package insert of the whey product for dosing.

  • Increase your omega-3 fatty acid intake

    Omega-3 fats naturally present in fish oils and nuts. They increase the amount of circulating HDL cholesterol, which binds the bad LDL cholesterol. Go ahead and eat salmon, herring and mackerel as well as walnuts, ground flaxseeds and almonds. You can also take molecularly distilled (or pharmaceutically pure) EPA/DHA supplements. This pure form of fish oil is free of mercury and other heavy metals. EPA stands for eicosapentaenoic acid or omega-3 fatty acid. DHA is the acronym for docosahexaenoic acid, an important supplement for the brain. Tests have shown that fish oil supplements at a dosage of 3.35 grams per day of EPA plus DHA reduce triglycerides by up to 40%, equally to Lipitor, but without the statin side effects. The end result: your total cholesterol/HDL ratio decreases, as does the risk for heart attacks and strokes. Here is a review of other oils in your diet.

Measures that will increase HDL cholesterol 

  • Eat foods with anthocyanin

    In a 24-week study with diabetic people HDL levels rose by 19% when food was eaten that was rich in anthocyanin. This consisted of eggplant, purple corn, red cabbage, blueberries and blackberries. The advantage of raising the HDL cholesterol level is that the total cholesterol to HDL ratio decreases, which lowers the risk for heart attacks and strokes.

  • Exercising regularly

    Exercising will increase your HDL cholesterol, which again decreases the ratio of total cholesterol to HDL cholesterol. This number should be between 1 and 3.5, the lower, the better.

  • Take a supplement called Ubiquinol, or Co-Q-10

    Adults above the age of 60 need 400 mg once daily, younger people need between 200 mg and 300 mg daily. Co-Q-10 prevents oxidation of LDL cholesterol, which would aggressively attack the arterial walls causing hardening of the arteries. What causes oxidation of cholesterol? The answer is clear: fried foods like french fries or deep fried chicken will lead to oxidation; other culprits are margarine, commercially baked goods and cigarette smoking.

  • Calcium and vitamin D3

    Recently a study on postmenopausal and overweight or obese women found that supplements of calcium combined with vitamin D3 lowered cholesterol.

  • Polyphenols

    Flavonoids are the largest group among the polyphenols in such common foods as vegetables, fruits, tea, coffee, chocolate and wine. Over 130 studies on humans have shown improvement of the lining of the arteries (endothelial functioning) and lowering of blood pressure. Polyphenol consumption has a connection to a lower risk of mortality from heart attacks. Eat a Mediterranean type diet or a DASH diet, and you will automatically get enough polyphenols with your food. However, resveratrol, the powerful red wine polyphenol, warrants a separate daily supplementation as it prevents LDL oxidation in humans (Ref.1). Take about 250 mg of resveratrol daily.

  • Niacin/ nicotinic acid

    This supplement comes as “flush-free niacin” and also as extended release niacin. It can raise the beneficial HDL cholesterol by 30 to 35% when patients take higher doses of 2.25 grams per day. In a metaanalysis of 7 studies researchers found a significant reduction of heart attacks and transient ischemic attacks. These are precursor syndromes before developing a stroke. Niacin can change the small particle LDL into a large particle size LDL, which is less dangerous. Niacin also reduces oxidation of LDL, which stops the atherosclerotic process. For a healthy person 500 mg per day of flush-free niacin is adequate.

  • Curcumin

    This is a powerful heart and brain protector combining three different mechanisms in one. It is reducing oxidative stress. But it is  also an anti-inflammatory. In addition it counters the process that threatens to destroy the lining of the arteries. One study on healthy volunteers showed reduction of 33% in lipid oxidation, a 12% reduction of total cholesterol and an increase of 29% of the protective HDL cholesterol when patients took 500 mg of curcumin for only 7 days (Ref.1). This is the daily dose I would recommend for prevention of heart attacks and strokes.

  • Vitamin E (tocopherols)

    This fat-soluble vitamin is an antioxidant and in the past health practitioners knew about its use as being heart supportive. Strangely enough some conservative physicians bad-mouthed this vitamin. In the meantime health practitioners have returned to using the vitamin. It turns out that there are 8 different types of tocopherols, with the alpha tocopherol being the best-known, but you also want to be sure that you are getting gamma tocopherol with your balanced vitamin E supplement every day. It remains the one that is a powerful anti-inflammatory. Simply ask staff at your health food store for a vitamin E supplement with gamma tocopherol in it. Take 400 IU per day (of the mix).

What lowers LDL cholesterol?

What lowers LDL cholesterol?

Conclusion

Over the years cardiovascular researchers have accumulated knowledge about supplements that will reduce LDL cholesterol or increase HDL cholesterol. It has practical value: you can look at your own lab results and choose what fits your situation best. You should always make these decisions together with your health care provider. None of the methods reviewed here have any serious side effects. On the other hand statins, as I have reviewed in the link provided, do have significant side effects. Keep in mind that cholesterol is a normal body component that our body needs to make human cell walls. But we do not need to smoke (stopping it lowers LDL cholesterol). We need regular exercise (increases HDL cholesterol). Keep your cholesterol and triglyceride values within the normal ranges that I listed and as a result you will do well in terms of preventing heart attacks and strokes!