Nutrition. Vitamins. You.
On today’s episode, Amanda Williams, MPH discusses one of the world’s longest used medicinal foods available – Garlic. Many times, it is only looked at for its heart health benefit, but it really has advantages for overall health, especially in its supplemental form, Aged Garlic.
Today we are going to discuss how statin drugs impact essential nutrients in the body. If you are on a statin drug to help lower your cholesterol, it is important to know that specific nutrients in your body are being depleted.
In one of our first podcast episodes, Chief Scientific Officer and Pharmacist Jerry Hickey, Ph. discussed cholesterol and statins. As one of our most popular episodes, we wanted to expand on the topic of cholesterol and nutrition – offering you information on foods to include in your diet, according to numerous studies and journals.
Avocado
Adding one avocado a day to a moderate-fat diet can lower LDL cholesterol by 13.5 mg/dL, according to a study in the Journal of the American Heart Association.
Li Wang, Ph.D., R.D., research associate at UC David reports, “Avocado is rich in monounsaturated fats, which could be used as a substitute for LDL-raising saturated fats. It is also rich in dietary fiber and plant sterols, which can decrease cholesterol absorption in the intestine and lower plasma cholesterol.”
Strawberries
According to a study published in the Journal of Nutritional Biochemistry, when people ate two cups of strawberries a day for 30 days, their LDL levels fell by 13.72%, while HDL levels remained unchanged. This is because their high-fiber content gives them LDL-lowering properties. Researchers from Italy and Spain also report the anthocyanins in strawberries may also lower bad cholesterol (the pigments that give the fruit its red color).
Oatmeal
University of Maryland assistant professor Pam Peeke, MD. says that foods that lower cholesterol are usually high in fiber. “But it’s the soluble fiber in particular that reduces the absorption of cholesterol.” Aim for 5 to 10 grams of soluble fiber and 30 grams of total fiber each day. One cup of cooked oatmeal is about 6 grams of fiber, but adding toppings like a banana and blueberries will increase the fiber amount an extra 3 or 4 grams!
Olive Oil
The Mediterranean diet has become widely popular; and for good reason! It’s packed with foods that have been shown to lower cholesterol. This includes extra virgin olive oil which is less processed and packed antioxidants. About two tablespoons a day have been shown to lower cholesterol, according to Peeke.
Fatty Fish
Fatty fish like salmon are packed with omega-3s. These are very important in the fight against high cholesterol. Replacing LDL-boosting saturated fats like red meat with a serving of fatty fish (salmon, tuna, sardines, trout) two to three times a week will give you the most benefit.
Plant Sterols
Sterols are plant based chemicals that are found naturally in foods that help to absorb cholesterol in the gut. Studies show that consuming about 1.5 to 2.5 grams of sterols each day has been shown to reduce cholesterol by 7-10% over two to three weeks. Peeke explains that you can get sterols from whole foods like seeds, nuts, olive oil and whole grains, but if you need more a non-GMO dietary supplement can help.†
Dark Chocolate
Yes! Chocolate has made the list. But grabbing a candy bar will not provide you with the antioxidants you need to support healthy cholesterol levels. They are processed and filled with sugar. Dark chocolate in its natural form contains flavonoids that have been shown to lower cholesterol, decrease blood pressure and lower blood sugar levels. “The higher percentage the less sugar, the more antioxidants and the more anti-inflammatory properties,’ says Peeke.†
Flaxseed
Because of the omega-3s in flaxseed (a type of polyunsaturated fat), these are one of the most powerful foods that can support healthy cholesterol levels. Flaxseeds have been shown in numerous studies to support healthy blood vessel function, decrease inflammation and lower triglyceride levels.†
Cruciferous Vegetables
Dark leafy greens, especially collard greens, have been shown to lower cholesterol. According to Kate Weiler, author of Real Fit Kitchen and certified holistic health coach, “The greens bind to bile acids, which are made from cholesterol, and are excreted through the body.” She recommends one serving a day!
Garlic
Last but certainly not least is garlic! Garlic has been shown to prevent bad cholesterol from building up in the arteries. Weiler also reports that garlic has been shown to lower blood pressure and recommends 1 gram per day.
According to the CDC, heart disease is the leading cause of death in both men and women in the United States. In this episode, Jerry Hickey, Ph. discusses the importance of Aged Garlic for overall heart health.
In Episode 6 of the Invite Health Podcast, Jerry Hickey, Ph., discusses what cholesterol is, its impact on your body, and the effectiveness of sterols in lowering cholesterol levels.
According to the American Heart Association, metabolic syndrome affects about 23% of adults and places them at higher disk of a number of heart concerns. A new study now says that eating within a certain time window – intermittent fasting – can help tackle that.
Metabolic syndrome is a term used to describe a number of risk factors for serious conditions including diabetes, heart disease and stroke. This condition may be present when individuals have tested positive for three or more of the following risk factors —
According to the American Heart Association, “when a patient presents with these risk factors together, the changes for future cardiovascular problems are greater than any one factor presenting alone.”
The association provides a number of ways to address metabolic syndrome –
But losing weight and getting back on track can prove difficult. For the first time, a new study published in the journal Cell Metabolism has focused on the impact time-restricted eating has on losing weight, managing blood sugar and blood pressure for people with metabolic syndrome.
Could you be at risk for Metabolic Syndrome? 1 our of 3 people are. Here’s what you need to know >>
Co-corresponding study author Dr. Pam Taub of the University of California San Diego School of Medicine reports, “People who have metabolism syndrome/prediabetes are often told to make lifestyle interventions to prevent progression of their risk factors to disease. These people are at a crucial tipping point, where their disease process can be reversed. However, many of these lifestyle chances are difficult to make. We saw there was an unmet need in people with metabolic syndrome to come up with lifestyle strategies that could be easily implemented.”
In a small study of 19 participants, participants could eat what they wanted within 10-hour windows. They decided how much to eat and when they ate as long as they “restricted their eating to a window of 10 hours or less.” In other studies, this time window was proven effective with mice. Most of the study participants had obesity and 84% were taking at least one medication.
According to Dr. Taub and researchers, as they started to follow to this time-frame, participants reported more energy and better sleep. After three months, participants displayed a 3% weight and body mass index reduction (on average) and a 3% loss of abdominal, or visceral, fat. All of these improvements, says Dr. Taub, reduce the participants risk of cardiovascular disease.
Many participants also showed a reduction in blood pressure and cholesterol, as well as improvements in fasting glucose.
Dr. Taub recommends that anyone interested in trying time-restricted eating speak to their healthcare provider first, especially if they have metabolic syndrome and are taking medication, as weight loss may mean that medications require adjustment.