Nutrition. Vitamins. You.
Photo by A. L. on Unsplash A study performed by the University of Eastern Finland has found a link between higher serum Vitamin D levels and lower plasma cholesterol levels in primary school children. What is Vitamin D? Vitamin D, commonly called the ‘sunshine vitamin, …
It is easy to eat your way to high cholesterol levels. But it may also be easy to lower LDL-cholesterol by changing the foods that you eat.
If you’ve ever been on a diet, one common tip is to not eat heavy meals at night, usually past 9pm. The reason being that the probability of high activity level after that time, enough to burn the fat from that meal, is very slim. But findings presented at SLEEP 2017, the 31st Annual Meeting of the Associated Professional Sleep Societies LLC, report that eating late at night could be more dangerous than you think.
In order to understand how eating a meal late at night can negatively impact your body, you must understand how healthy digestion takes place. First, of course, as you eat your meal, your teeth are breaking up the food and enzymes are breaking down the sugars. Once the food makes it way to the stomach, stomach acids and enzymes break it down into proteins. Next, it travels to the small intestines, where enzymes are further breaking down the food particles into proteins, fats and sugars. Once the nutrients from the food particles are absorbed into the small intestines, they pass through the blood stream and are carried to the liver to be processed.
When you are eating harmful foods like junk food, the digestion process is slower. Fast foods do not have the healthy enzymes needed to breakdown the foods properly. An unbalanced diet leads to a high amount of carbohydrates, sugars, salt, and fats at a low nutritional value. The foods are processed and refined but lost most of their key nutrients, do not contain enough nutrients, or contain poor water content (needed to break down the food).
New findings of a small study performed by researchers at the University Of Pennsylvania School Of Medicine report that, compared to eating earlier in the day, prolonged delayed eating can increase weight, insulin and cholesterol levels, and negatively affect fat metabolism, and hormonal markers implicated in heart disease, diabetes and other health problems.
In the study, nine healthy weight adults underwent two conditions, one of daytime eating – three meals and two snacks between 8am and 7pm – for eight weeks. The other, delayed eating – three meals and two snacks eating from noon to 11pm – for eight weeks. There was a two-week washout period between conditions to make sure there was no carry over effect. The sleep period was held constant, between 11pm and 9am. Metabolic measures and blood was drawn throughout the study to allow the team to note changes in weight, metabolism and energy used.
The participants who ate later, compared to the daytime condition, weight increased. Respiratory quotient (the ratio of carbon dioxide products by the body to oxygen consumed by the body) rose as well, indicating that eating later led to metabolizing fewer lipids and carbs. The hormone ghrelin that stimulates appetite was found to peak earlier in the daytime in those who followed daytime eating conditions. Researchers say this suggests that eating earlier may help prevent overeating in the evening and at night.
You’ve probably heard, “Watch your cholesterol levels!” more than you’d like. But, the fact is, your cholesterol level can determine a lot about your health and other factors you may be at high risk of developing. What is Cholesterol? Cholesterol is a fat-like substance found …
One of the most controversial foods of our time, soy has been debated between nutritionists and doctors as either being dangerous or being an incredibly powerful superfood. So, what exactly is soy? And is it good for you or not? Soy, from the soybean plant, …
Cholesterol is one of the most confusing topics in today’s medical world. Many times, those who ask me for help have questions regarding their cholesterol. They often start by telling me their total cholesterol number. But, unknown to them and many others, that is just one of many important factors needed to understand all parts of cholesterol.
High levels of LDL-cholesterol or low levels of HDL-cholesterol may lead to a build up of plaque in the arteries. LDL turns rancid easily and causes localized inflammation. This leads to damage on the blood vessel walls contributing to cardiovascular disease. The job of the beneficial and more stable HDL is to police for used or damaged LDL. HDL scoops up the LDL and brings it back to the liver for proper elimination. With persistent elevations in LDL, and it’s triggering of chronic damage to the arteries, blood vessels soon become hardened and narrowed. This condition, known as atherosclerosis, reduces blood flow to important organs including the heart and the brain. This can and most likely will lead to coronary artery disease, chest pain, and high blood pressure. Atherosclerosis inceases the risk of heart attack, heart failure, stroke, peripheral arterial disease with reduced blood flow to the arms and legs, and kidney damage. Heart attack and stroke are the #1 and #3 killers in the USA (cancer is #2). It is crucially important to protect the arteries by lowering non-HDL- cholesterol.
A major strategy of health professionals in reducing the risk of cardiovascular related death and morbidity is to reduce LDL-cholesterol, and if need be increase beneficial HDL. It is crucially important here to emphasize a good and balanced diet as the first line of action against high cholesterol. A menu rich in fresh fruits and vegetables, including some whole grains, seeds, fresh nuts and beans, is a fantastic start. Salmon or some other
fish two or three times a week is also a good choice. Restrict salt, and consume only small amounts of saturated fats while avoiding synthetic trans-fats altogether. Exercise, stress management, and rest are also required components.
In recent years it has come to light that inflammation is an important contributor to cardiovascular disease. Inflammation causes immune system factors such as C-reactive protein (and many others) to spill into the blood stream. These factors greatly contribute to hardening of the arteries and all its related woes. In fact, C-reactive protein has been shown to cause blood vessel dysfunction and dramatically increase the risk of stroke and heart attack. Combining cholesterol management with prevention of blood vessel inflammation is an emerging dual-strategy for many cardiologists.
Absolutely, at this point it is very well documented that a number of nutrients derived from foods greatly contribute to cardiovascular wellness. Here are the more important phytonutrients:
• Plant Phytosterol Esters – these natural components of many healthy foods safely compete with bad cholesterol for absorption, and to a degree, the more Phytosterol Esters present in your digestive tract during a meal, the less cholesterol you will absorb. Phytosterol Esters have been studied in large and varied populations over the past 50 years and it is very well documented that Phytosterol Esters are very safe. They quickly lower total cholesterol and dangerous LDL-cholesterol and improve the ratio of LDL to HDL (a determinant of longevity in the elderly). Phytosterol esters may lower dangerous LDL by about 15% within just 2 to 4 weeks, with greater improvement possible over time. They also have some ability to lower inflammatory chemicals in the blood and have an antioxidant effect on the arteries.
• Policosanol – this component of sugar cane wax safely aids a healthy cholesterol balance. Although it comes from sugar cane, Policosanol lacks sugar and is safe for use by diabetics and weight watchers. Policosanol has been shown in studies to decrease cholesterol by 13%-23%, reduce LDL by 19%-31%, and increase HDL by 8%-29%. It also lowers triglycerides if used long-term. Policosanol reduces the production of cholesterol while also increasing its rate of excretion. Recent, long-term studies lasting for two or more years show that Policosanol is very safe and its effectiveness improves over time. In a long-term study lasting 3 years, Policosanol reduced total cholesterol by 20.1% on average, reduced dangerous LDL-cholesterol by 31.8%, and increased protective HDL by a whopping 24.6% in obese patients with type 2 diabetes. These patients had fewer cardiovascular events and a reduced risk of dying versus patients on placebo (click on Radio Studies September 28, 2004 for this study). Policosanol also protects the blood vessel walls by decreasing the release of inflammatory components and has been shown to decrease scar-tissue plaques on blood vessel walls.
• Red Yeast Rice – this important nutrient is formed by fermenting rice with red yeast creating structures called monacolins. Monacolins have a profound impact on a healthy cholesterol balance. Red yeast rice has been used in traditional Chinese medicine for promoting healthy circulation. Red yeast rice helps decrease levels of LDL-cholesterol and total cholesterol, it lowers triglyceride levels and impacts lipoprotein (a) – a blood fat difficult to lower that may be more dangerous than LDL-cholesterol. Red yeast rice also decreases C-reactive protein and other inflammatory components in the blood. Do not use Red Yeast Rice if you have liver or kidney problems and always supplement with Coenzyme Q10 while using Red Yeast Rice.
• Resveratrol – this important nutrient, derived from red grape skins, has a different type of activity. Rather than directly lowering cholesterol, Resveratrol stimulates greater release of PON-1 by our liver. Pon-1 is an important component of HDL, and it gives HDL its ability to stabilize LDL-cholesterol. This prevents LDL rancidity helping to prevent cardiovascular disease. Resveratrol also has the ability to directly protect the heart muscle and relax blood vessel walls – improving blood flow and helping to prevent increases of blood pressure. Resveratrol also directly protects the blood vessel walls from damage and decreases inflammation on blood vessel walls. It may also modestly improve blood viscosity.
If you are having trouble, speak to your primary physician, a dietician about a healthy diet or visit an InVite® Health store location for a consultation with a nutritionist.
