Posts Tagged ‘cholesterol’

Cholesterol, like diabetes, is a silent killer. Gradually, our arteries become clogged. If we don’t take a blood test, we can’t find out until the early symptoms strike: chest pain while making efforts, leg pain when walking for some time. This disease can lead to myocardial infarction or stroke, sometimes fatal.Cholesterol carried in the blood contains, amongst other the LDL fraction (low density lipoprotein) which is deposited on the arteries’ walls and the HDL fraction (high density lipoprotein) which, on the contrary, protects the arteries.

 Numerous recent studies show that, especially when it is oxidized, cholesterol becomes dangerous. What is oxidized cholesterol? Our cells produce free radicals which are unstable molecules to destroy germs, and diseased or cancerous cells. Under normal conditions, our cells have enzymes, vitamins and trace elements that allow them to control the production of free radicals.

 But in the presence of abnormal radiations, intense pollution, an unbalanced diet poor in fruits and vegetables, containing vegetable oils of low quality, the production of free radicals gets carried away.

The consequence of excessive production of free radicals is the cholesterol oxidation. Cholesterol is bombarded with unstable electrons and decomposes slowly. The good (HDL) cholesterol gets oxidized cannot do its cleansing job. And oxidized LDL cholesterol is attacked by white blood killer cells. But these cells, in turn become intoxicated by the free radicals. This has the effect of developing atherosclerosis plaque much faster than it would normally. To reduce these risks, we need on one hand to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. On the other hand, we need to fight the excessive production of free radicals. Anti-cholesterol drugs can reduce LDL and slightly increase HDL but the best way to increase your HDL is to have regular physical activity, even moderate and eat fresh foods loaded with antioxidants like fresh fruits and vegetables.

 However, the cholesterol drugs cannot fight oxidation. This limits their effectiveness. Fortunately, a well-balanced diet rich in antioxidants, minerals, trace elements and vitamins limit cholesterol’s oxidation. Whether you take drugs or not, it is in your interest to adopt this type of diet and have some regular physical activity. What kind of food to take?

 The easiest healthy diet to follow is the Mediterranean-style cuisine. Especially the traditional French Mediterranean cuisine that combines wonderful health benefits and the French cuisine’s reputation for delicious food. Alain Braux, a French chef and experienced nutritherapist wrote a book on the topic: “How to Lower Your Cholesterol with French Gourmet Food. A Practical Guide “.You will find tasty Mediterranean diet recipes  in it.You can learn more about this subject and even download an abridged version of his book for free by clicking below.



http://lowerldlcholesterol.blogspot.com/

Technorati Tags: cholesterol, Diet, lower, Mediterranean, Recipes

Held in high regard as part of an authentic Mediterranean diet, figs are a major contributor to the low levels of cholesterol people living in the Mediterranean region enjoy. Figs can lend you a helping hand to restore to normal your cholesterol if you do what Mediterraneans do: to make figs part of your daily diet. If you follow this recommendation, you will be surprised at the results in the not so long run.

Figs were deemed so important in Classic Greece that sportsmen ate them before entering a competition. In addition, every time a new city was founded, a fig tree was planted as a symbol of wisdom and prosperity. However, in spite of figs having a concentration of very healthy properties, its consumption is not that usual. May be this is due in part to myths such as figs being fattening or causing constipation. Well, as you will see, these myths have no foundation. Let us take a look at what figs can do for you.

Figs have no fat and no cholesterol, but they do have a lot of soluble fiber, the kind that helps lower LDL cholesterol, the bad one. How can figs do that? Because they have a high amount of soluble fiber.

Fiber 101 Fiber is what gives plants its structure. It’s found mainly in fruits, vegetables, legumes, nuts, and seeds, as well as whole grains. It is the portion of plants that our system can not break down because it doesn’t have the appropriate mechanisms to do it. Consequently, our cells have very little use for fiber. Fiber can be soluble and insoluble, and most plant foods contain a combination of both.

1. Soluble fiber means that the fiber dissolves in water and forms a jelly-like paste with other foods in the intestine. This feature is very important because it reduces the amount of cholesterol circulating in the blood. Soluble fiber not only lowers LDL cholesterol, the “bad” guy, but it also raises HDL cholesterol, the “good” guy.  

2. Insoluble fiber does not have any effect on cholesterol but it is very beneficial for our whole body because it acts as a natural laxative.

How figs help remove cholesterol from your system Bile, produced by the liver, is a substance necessary to break down the fat we ingest in food. To produce bile, the liver grabs the cholesterol from the blood, converts it into bile, and sends it to the gallbladder where it’s stored until needed. Then, when we eat, the gallbladder sends the bile to the intestines to help break down the fat portion of the food. Once the bile has done its job in the intestines, one of two things can happen:

- If our meal has enough soluble fiber, the fiber grabs the bile and takes it out of the body through the feces. Once the bile is eliminated, the liver responds by drawing more cholesterol from the blood to make new bile. The result is less cholesterol circulating in our system.

- If our meal does not have enough soluble fiber, the bile is not taken out of the body. In this case, the liver doesn’t need to draw more cholesterol from the blood to produce more bile because there is plenty available in the system. The result is more cholesterol navigating in our blood vessels.

Figs stop cholesterol from even formingWhen our meal includes soluble fiber, bacteria in the colon ferment it. This fermentation produces certain compounds that prevent the formation of cholesterol. This results in lower levels of cholesterol circulating in your blood vessels.

High Blood pressureFigs contribute high amounts of minerals such as potassium, magnesium, and calcium, three essential minerals for the health of our heart. On the other hand, they are very low in sodium, a major contributor to hypertension. Thus, by their mineral contribution, figs can help lowering high blood pressure, a major risk for atherosclerosis and strokes.

Nutritional value of figs per 100 grams or 3.5 ouncesFresh figs contribute 53 calories, 1.6 grams of fiber, 44 milligrams of calcium, and 1.1 milligrams of sodium.

Dried figs contribute with 272 calories, 12.9 grams of fiber, 193 milligrams of calcium and 40 milligrams of sodium.

Final ThoughtsFigs are a mouthwatering Mediterranean fruit that can lower your cholesterol and high blood pressure. They are also rich on antioxidants such as polyphenols, the same substance found in grapes or wine. Polyphenols, through their antioxidant activity, contribute to healthy arteries. So, next time you go to the market, look for figs, either fresh or dry. You will feel great knowing you are helping with your heart’s health.

Have a Healthy Day

Emilia Klapp, B.S., R.D.

Technorati Tags: cholesterol, Diet, Figs, Hand, Lend, Lowering, Mediterranean

For centuries, legumes or dry beans, as they are commonly known, have been a staple food in the Mediterranean countries where they have played an important part in the fight against heart disease.

 

Why?  Because…

 

- Legumes contain essential minerals and vitamins such as iron, magnesium, manganese, phosphorous, zinc, potassium, folic acid, and some of the B-complex vitamins.

- They are low in fat and sodium which make them an ideal food to keep high cholesterol and high blood pressure at bay.

- Legumes are also high in soluble fiber, the kind that lowers cholesterol.

- They can help balance your budget because they are very inexpensive.

 

As you can see, dry beans are an almost perfect food.

 

In the past few years, research has paid a lot of attention to the connection between regular legume consumption and a lower incidence of heart disease. The studies have shown that the people who eat dry beans regularly have a lower risk of suffering from heart attacks than the ones who barely eat them.

 

One study examined the relationship between soluble fiber intake and the risk of heart disease on 9,632 men and women over a period of 19 years. It showed that consuming legumes four times or more per week, compared with less than once a week, lowered the risk of heart disease by 22 percent1  

 

How Eating Legumes Can Help You Lower Your Risk of Heart Disease?

        

1. Dry beans contain high amounts of soluble fiber

 

Fiber is what gives plants its structure. It’s found mainly in fruits, vegetables, legumes, nuts, and seeds, as well as whole grains. It is the portion of plants that our system can not break down because it doesn’t have the appropriate mechanisms to do it. Consequently, our cells have very little use for fiber. Fiber can be soluble and insoluble, and most plant foods contain a combination of both.

 

Soluble fiber means that the fiber dissolves in water and forms a jelly-like paste with other foods in the intestine. This feature is very important because it reduces the amount of cholesterol circulating in the blood. Soluble fiber not only lowers LDL cholesterol, the “bad” guy, but it also raises HDL cholesterol, the “good” guy.   

 

Insoluble fiber does not have any effect on cholesterol but it is very beneficial for our whole body because it acts as a natural laxative

 

2. Dry beans help remove cholesterol from your system.   

 

Bile, produced by the liver, is a substance necessary to break down the fat we ingest in food. To produce bile, the liver grabs the cholesterol from the blood, converts it into bile, and sends it to the gallbladder where it’s stored until needed. Then, when we eat, the gallbladder sends the bile to the intestines to help break down the fat portion of the food. Once the bile has done its job in the intestines, one of two things can happen:

 

- If our meal has enough soluble fiber, the fiber grabs the bile and takes it out of the body through the feces. Once the bile is eliminated, the liver responds by drawing more cholesterol from the blood to make new bile. The result is less cholesterol circulating in our system.

 

- If our meal does not have enough soluble fiber, the bile is not taken out of the body. In this case, the liver doesn’t need to draw more cholesterol from the blood to produce more bile because there is plenty available in the system. The result is more cholesterol navigating in our blood vessels.

 

3. Dry beans stop cholesterol from even forming

 

When our meal includes soluble fiber, bacteria in the colon ferment it. This fermentation produces certain compounds that prevent the formation of cholesterol. This results in lower levels of cholesterol circulating in your blood vessels.

        

4. Dry beans can stop homocysteine from causing heart attacks or strokes

 

Homocysteine is a substance the body needs to produce certain compounds vital for our organs to function properly. To produce homocysteine, the body needs adequate amounts of vitamin B6, B12, and folic acid. However, when any of these vitamins is lacking, homocysteine is not converted into the necessary compounds. It then spills into circulation.

 

Many studies have shown that when homocysteine accumulates in our system, it becomes toxic. Even in small amounts, it will dramatically increase your risk of heart disease. High levels of homocysteine concentrations in the blood may cause a heart attack or a stroke, even among people who have normal cholesterol levels.

 

How can homocysteine cause heart attacks or strokes?

 

Abnormal levels of homocysteine appear to:

- Damage the inner lining of the arteries and blood vessels

- Promote blood clots

- Oxidize LDL cholesterol

 

How can you prevent homocysteine from accumulating in your blood?

 

Eat foods that contain folate as well as vitamins B6 and B12. Legumes are an excellent source of folate and contain moderate amounts of B6. Recent data show that the practice of fortifying foods with folate has reduced the average level of homocysteine in the U.S. population.

 

Conclusion

You don’t have to eat dry beans every day but based on studies conducted during more than 25 years, nutrition experts at the Michigan State University have concluded that eating 2 to 4 cups of cooked dry beans every week can protect us against heart disease2. Try to include a variety of legumes such as dry beans, garbanzo beans, and lentils several times a week. Mediterraneans follow this practice and are notorious for having a low incidence of heart attacks and strokes.

 

References:

1.Bazzano L, He J, Ogden L, Loria C, Suma Vupputuri S, Myers L, Whelton P, Legume consumption and risk of coronary heart disease in US men and women. Archives of Internal Medicine. 2001;161:2573–2578 (a).

2. www.michiganstateuniversity.org.

 

 

About the Author:

With her new book, “Your Heart Needs the Mediterranean Diet”, American Dietetic Association Registered Dietitian Emilia Klapp has helped thousands of people just like you lower high blood pressure, reduce cholesterol levels and remove the risk of heart disease. For more information on the book and to obtain a free especial report of the “Top 10 Mediterranean Curative Ingredients” go to: http://www.mediterraneanheart.com

 

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