The Good, Bad, and Ugly Facts About Cholesterol
-Gain control of your high cholesterol
by N. Dussault

High blood pressure and high cholesterol are sweeping the nation. An estimated 48% of the United States’ population suffers from high cholesterol and the numbers are rapidly growing. This has become an epidemic for the medical community and obesity is a major contributor. In this article, we will explore what cholesterol is, the difference between good and bad cholesterol, and the ugly facts of not seeking treatment.

Cholesterol is a waxy, fatlike substance that your body needs to function normally. Cholesterol is present in cell walls or membranes everywhere in the body, including the brain, nerves, muscles, skin, liver, and heart. Your body uses cholesterol to produce many hormones, Vitamin D, and bile acid that help with fat digestion. However, a build-up of cholesterol in the bloodstream leaves deposits in arteries, which in turn leads to coronary heart disease. If no action is taken to remove these deposits, a heart attack will ensue. This can also cause angina, which refers to chest pain caused by hardening of the arteries. The estimated number of people living with coronary heart disease in the U.S. was 13,000,000 as of 2002 and has been at a steady increase since. 335,000 people with coronary heart disease die each year due to an attack whose illness stems from high cholesterol.

There is a simple blood test that checks for high cholesterol levels. However, knowing your total cholesterol is not enough. It is important to look at a complete blood lipid profile, which monitors your low-density lipoprotein (bad cholesterol), total cholesterol, high-density lipoprotein (good cholesterol), triglycerides, and other fatty substances in the bloodstream. This full profile of information is important to identify any form of cardiovascular disorder. Government standards suggest that this testing should be performed every 5 years.

A desirable total cholesterol level is 200mg/dL (measurement: milligrams per deciliter of blood) or lower. LDL levels should be approximately 100mg/dL and HDL should be 40mg/dL or greater. LDL levels between 130-159 are considered moderately high, 160 is considered high, and 190 can be called dangerous by medical standards. It is unconfirmed whether or not your HDL plays a role in cardiovascular disease.

High cholesterol can be related to an illness that has very little to do with cardiovascular health. If high cholesterol goes untreated it can lead to liver and kidney disease. This stems from the liver’s inability to break down fats fast enough to be converted for the body’s demands. The kidneys start to bog down due to the amount of excess the liver creates. The kidney in turn cannot properly flush out toxins. Arteriosclerosis has a direct correlation to high cholesterol because excess cholesterol builds up on artery walls and causes them to harden and narrow. This, in turn, leads to poor circulation and shortness of breath.

There are no real warning signs related to high cholesterol, therefore, everyone should be aware of their personal risk factors. Obesity is a major contributing factor for high cholesterol. In addition to high cholesterol, obesity has been linked to diabetes and cancer, as well.

There has also been a great deal of debate regarding heredity’s part in high cholesterol. Your genes influence how high your LDL is by affecting how fast LDL is made and removed from the blood. One specific form, called hypercholesterolemia, affects 1 in 500 people, generally leading to early heart disease. Genetics can play a huge role and your genetic risk factor should be monitored closely.

Regular exercise is crucial for maintaining healthy cholesterol levels and lowering blood pressure. Regular exercise has been shown to lower triglyceride levels and raise HDL levels (good cholesterol). It promotes better circulation and brain function. Exercise impacts our moods and is vital in the treatment for depression. Regular exercise has proven to be a very important aspect of our overall health. As a society, we do not give physical activity enough credit. Nor do we do enough of it.

A diet high in animal fats and sweets can have a heavy impact on your cholesterol levels. It is important to monitor your food intake and to be aware of the difference between good calories and fats versus the unhealthy ones. The National Heart, Lung, and Blood Institute recommend striving for a daily intake of less than 200 milligrams of cholesterol from food sources daily. Less than 7% of your daily caloric intake should be from saturated fats. You may eat up to 30% of your daily calories from fat but it should be from unsaturated sources.

Eating soluble fiber is another great way of lowering and maintaining healthy cholesterol levels. Soluble fiber can be found in cereal grains, beans, peas, and a number of fruits and vegetables. The best way to identify nutritional value is by reading labels or purchasing fresh fruit and vegetables that don’t require nutritional labels. Always be sure to check the serving size, as well., as the serving sizes can be very deceptive.

Below is a copy of the recommended shopping list for optimal cholesterol levels put together by The National Heart, Lung, and Blood Institute. This can be a helpful guide when visiting the grocery store and can help you to make better food choices as you shop.

•Breads - whole wheat, rye, pumpernickel
•Soft Tortillas - corn or whole wheat
•Hot and cold cereals- with the exemption of granola or muesli due to their high fat content
•Rice - brown, wild, basmati, or jasmine
•Grains - bulgur, couscous, quinoa, barley, hominy, or millet
•Vegetables - any fresh, frozen, or low-salt canned without cream or cheese sauce
•Fresh or frozen juice without added sugar
•Fat free or 1% milk or milk substitutes like soy or rice milk
•Low or non-fat yogurt
•LEAN meat cuts - eye of round beef, top round, sirloin, or pork tenderloin
•Poultry - light or white meat with skin removed
•Fish - most white flesh fish is low in fat, saturated fat, and cholesterol
•Peanut butter - fresh (natural) is best without added sugar
•Eggs, egg whites, or egg substitutes
•Low-fat frozen yogurt, sorbet, or sherbet
•Low-fat snacks: pretzels, baked tortilla chips, popcorn without oil or butter, low fat cookies, and angel food cake.

Natural Supplements

Supplementation can play a positive role in treatment of high cholesterol. Whether you are implementing certain foods into your diet or taking a nutritional supplement, there are a number of items available in health food stores and online to help the process along. Here is a list of nutritional items that are easily applied to diet regimens and can be taken in supplement pill form:

•Garlic: This is a food source that comes up frequently when talking about high cholesterol, high blood pressure and overall heart health. Garlic has shown to be a valiant blood cleansing herb and has shown to lower blood triglyceride levels. It inhibits the “stickiness” of platelets in the blood which can deter the formation of atherosclerosis.

•Soy: The FDA has approved a health claim that consuming 25 grams of soy protein daily lowers cholesterol levels of people with severe cases. This is due to its isoflavone content. Isoflavones are a class of phyto-chemicals that inhibits the uptake of estrogen. Studies have shown that women that underwent hormone replacement therapy were more likely to have high blood pressure and cholesterol.

•Vitamin C: Citrus juices never go out of style. Eating fruits or drinking juices rich in vitamin C can reduce cholesterol levels and help maintain a hearty immune system. The antioxidants available in citrus fruit keep free radicals in the blood from oxidizing. Eating these fruits it another great way of getting soluble fiber, as well.

•Soluble Fiber: I will not suggest eating a bran muffin for breakfast everyday, but food items high in fiber are great for lowering those pesky cholesterol levels. Fiber absorbs excess fat in the blood stream and flushes it from the body.

•Essential Fatty acids: EFAs are found in fish oil, flax, rice bran, grape seed oil, wheat germ oil, coconut oil, borage, and evening primrose oil. EFAs contain Omegas 3 and 6. Essential Fatty Acids are building blocks from which fats are composed. These fats are essential for reducing LDL levels and are responsible for thinning the blood. Please note that EFA oils should be taken or used cold. Heat destroys the vital nutrients.

•Red Yeast Rice: Please see this month’s Herbal Extract below.

We know that keeping balanced cholesterol levels is an essential part of maintaining a long and happy life. You have the information. You have the tools and resources. Now, for those of you that are battling high cholesterol or have a history of heart disease in your family, I hope you will use this information as motivation. For those of you that are unsure about your blood pressure or cholesterol levels, please speak with your doctor or health care providers. Prevention is the best treatment.

Sources:

wholehealthmd.com

emedicinehealth.com

americanheart.org

Prescription for Nutritional Healing. Balch, Phyllis A., CNC and James F., M.D. Penguin Putnam, Inc. NY. 2000.

Back to School Right
-Begin the "New Year" on a healthy note that carries through till next summer and beyond!
by K. Partridge

For most children, the end of August is more of a “new year” than January 1. New clothes, new classes, new friends, new books, maybe even a new school – children experience a plethora of new experiences with the beginning of each new school year, including new germs.

According to Medicinenet.com, American children miss 22 million days of school each year due to colds. flu, and other infections; each child, on average, contracts 6.5 colds per year.
In addition, teachers and parents alike are missing work because they have either contracted the cold as well, or they are required to stay home from work to care for the ailing child.

What can be done?

The number one, most important thing school-aged children can do to prevent colds and flu this season is thorough hand washing! Children should be encouraged to wash with soap and water for at least 20 seconds. If your child is too young to count to 20, teach them a song that’s duration is 20 or more seconds.

Another preventative measure for children to take during cold and flu season is to cough and sneeze into a tissue or their sleeve. Although covering your mouth and nose, when sneezing and coughing, is preferred, once you’ve contaminated your hand, your hand usually contaminates a doorknob or another public surface. Therefore, by sneezing or coughing into a tissue, which can be thrown away, or into your sleeve that comes in less contact with other surfaces than does your hand, you’ll be better able to prevent germs from spreading.

Another imperative measure children and parents must take to insure proper health and wellbeing during the school year is to eat healthy, that includes breakfast, lunch and dinner.

Studies have shown that children who eat a balanced, nutritious breakfast are better able to concentrate and behave during lectures and therefore score higher on tests, than children who don’t eat breakfast. Parents should encourage children to eat a healthy, balanced breakfast containing whole grains, low fat protein, and fruit. Some great tasting suggestions would be granola with yogurt and berries, or a veggie omelet with a bran muffin, or peanut butter and banana slices on a whole-wheat bagel. And for kids on the go, a breakfast smoothie can’t be beat – combine low-fat or soy yogurt with fresh or frozen fruit and some 100% pure fruit juice – mix – and send them on their way!

Once you have a handle on breakfast, you can begin to tackle the school lunch. When I was in high school, my typical lunch (purchased a la carte in the cafeteria) consisted of french fries, a chocolate chocolate-chip muffin, and chocolate milk. Not exactly your poster-child of good health. Luckily, I have since learned the fault of my ways!

School lunch should be a balanced combination of carbohydrates, proteins, and good fats. There are actually foods that can help perk up the brain and foods that put it to sleep. The key with a healthy school lunch is to focus on the brain builders, and eliminate the brain drainers.

Brain builders include avocados, bananas, broccoli, brown rice, cantaloupe, leafy greens, legumes, oatmeal, oranges, peanut butter, peas, potatoes, soybeans, eggs, tuna, turkey, and low-fat aged cheeses. Brain drainers – the foods to be avoided – include colas, corn syrup, frostings, white bread, and hydrogenated fats.

The easiest way to differentiate between the two groups is fresh foods versus processed foods, for example a home-baked wholegrain muffin versus a Hostess Cupcake, or homemade potato salad versus french fries.

Keep cut veggies and fruits in the fridge and microwave popcorn or tortilla chips and salsa handy for your kids to snack on when they arrive home from school. Then for dinner, prepare a meal balanced with low fat protein, such as chicken or fish, with a fresh vegetable, and complex carb, such as a baked potato, as well as a fresh salad.

Educating your children about the importance of healthy food is step one; and teaching them by example is the most important tool you can use. If your children are used to consuming healthy foods, their palates will actually crave those same foods, and the interest in treats and unhealthy, processed foods will diminish, or, never begin!

Sources:

Back to School, Back to Germs

Back to school in health: beyond the lunch bag

10 Balanced Breakfasts

A Deep Breath for those Suffering from Anxiety
- Treating anxiety with natural supplements
by G. Savo

Anxiety is a mental and physical condition that can be as real and life changing as any event in a person’s life. Feelings of anxiety can completely monopolize one’s thoughts and actions. I have not personally experienced the kind of anxiety that creates a world in which the simplest of actions seemed impossible; however, for those of you that experience such anxiety and any anxiety that may persist, do not hesitate to contact a physician.

However, some symptoms of anxiety can be understood with simple personal research. Relief is an easily attainable goal for those of us who may not be tending and caring for our bodies as well as we should.

The following will hopefully be helpful to those of you who may find yourselves incapable of focusing on work, personal matters, playing with your kids, or even watching T.V., due to a unexplainable feeling of impending doom. Perhaps your heart feels as if it is racing. Please note, if, after reading this article, you still have questions, please contact your personal physician.

Anxiety disorder can be either acute or chronic. Acute anxiety disorder manifests itself in episodes commonly known as panic attacks. A panic attack is an instance in which the body’s natural ‘fight or flight’ reaction occurs at the wrong time. This is a complex, involuntary physiological response in which the body prepares itself to deal with an emergency situation. Stress causes the body to produce more adrenal hormones, especially adrenaline. The increased production of adrenaline cause the body to step up its metabolism of proteins, fats, and carbohydrates, to quickly produce energy for the body to use. In addition, the muscles tense, and heartbeat and breathing become more rapid. Even the composition of the blood changes slightly, making it more prone to clotting.

-Prescription for Nutritional Healing

Personal preservation techniques such as “fight or flight’ are helpful in a true survival experience, however, it can be quite distressing when you are simply sitting in front of your computer at work or sitting with your family in your living room. A sudden sense of impending disaster can be confusing and distracting.

Along with the obvious mental manifestations of an anxiety or panic attack, there can also be “shortness of breath, a smothering, claustrophobic sensation, heart palpitations, chest pain, dizziness, hot flashes or chills, and nausea.” Prescription for Nutritional Healing. Headaches can also occur. Stemming from these physical reactions are sleepless nights, depression, stiffness of joints and a constant feeling of muscle tension.

Of course, panic attacks can simply be the direct result of stress and hard times. However, it has been discovered that, although stress may trigger a panic attack, there may be an underlying physical reason. “Repeated studies have shown that this disorder has a real, physical basis. Experts believe that panic attacks are caused principally by a malfunction in brain chemistry, wherein the brain senses and receives false ‘emergency signals’.”

Therefore, ‘attacking’ an anxiety or panic attack with the knowledge of some natural and safe remedies can, and may, help you relieve the symptoms and understand its causes.
Vitamin and mineral deficiencies can be a simple, yet very realistic cause of some anxiety attacks. It is very important to feed your body all the nutrients it needs to ensure a proper and safe balance.

Following are some remedies to consider when attempting to treat anxiety. None of these remedies are meant to replace a visit to your personal physician.

•A Calcium and Magnesium deficiency can be a direct cause of persisting anxiety attacks. Discovering whether or not you may have such a deficiency would entail a detailed look at your current eating habits. Are you getting enough foods that are calcium and magnesium rich?

Calcium is a natural tranquilizer. This is the reason why a warm glass of warm milk has traditionally been recommended for sleeplessness. Magnesium “helps relieve anxiety, tension, nervousness, muscular spasms, and tics. And it is best taken with calcium.” Prescription for Nutritional Healing.

Sometimes the diligence of taking a multi-vitamin is not always enough. If your sole source of vitamin and mineral intake is in a pill, then you may not be getting enough. The percentage of calcium within most multi-vitamins does not come close to some recommended doses. In some cases, a person should be taking anywhere between 1000mg – 2000mg of calcium daily.
Discussing the matter with a nutritionist or physician will help you discover where you should be.

Of course, foods are a great source of calcium and magnesium. Dairy is one of the most popular sources of calcium, however, some of us are a bit sensitive to milk sugar (lactose) and therefore have to look to other foods such as vegetables. Green leafy greens such as Broccoli and Spinach are great sources of Calcium.

Magnesium can be found in copious amounts in peanuts and tofu. Dairy, too, is a great source of Magnesium.

•Iron deficiency can increase the risk of panic attacks. Look to eggs, fish, liver, green leafy vegetables, whole grains, almonds and many types of beans.

•Vitamin B-6 is a known energizer that also exerts a calming effect.

•Chamomile is a wonderful herb that creates a great relaxing effect. Teas are a great and delicious way to enjoy the soothing effects of chamomile.

•St. John’s Wort can ease depression and restore emotional stability.

Taking the time to listen to what your body may be telling you is the first step in discovering the cause of your anxiety. Attaining a delicate balance of mind and body is invaluable.


Sources:

Ivillage.com
Prescription for Nutritional Healing, Phyllis A. Balch, CNC & James F. Balch, M.D. (2000)

The Herbal Extract
Red Yeast Rice - All Natural Cholesterol Support
by N. Dussault

Red yeast rice is created by fermenting rice with a strain of red yeast (monascus purpureus), also known as Went yeast. Its first recorded use was in China and Japan around 800 A.D. as a remedy for poor circulation, digestive ailments, and infections. In Thailand, Korea, Japan, and India it was routinely used as a food dye for meat, poultry, and fish. Today red yeast can be found in a variety of foods on the market: meat products, poultry, fish, ketchup, chocolate, cereals, jam, and some beverages requiring a red tint.

Red yeast rice contains reductase inhibitors called HMG-CoA (hydroxymethylglutaryl). These inhibitor compounds hinder an enzymatic reaction necessary to produce cholesterol in the body through the liver. This also slows the speed in which cholesterol is absorbed. Red yeast rice contains valuable statins, which help lower blood pressure along with cholesterol. Red yeast rice was proven to be so effective by foreign studies that its extract is used in some prescription drugs such as Mevacor. However, red yeast rice supplements have virtually no side effect, unlike their prescription counterparts.

Red yeast rice supplements are designed for those individuals who suffer from moderate to high blood pressure. People with “elevated” blood pressure should be able to correct it with diet and exercise. Supplements should always be combined with an overall therapeutic strategy including a healthful diet and regular exercise. The recommended dosage is 400-600 milligrams daily for moderate cholesterol and 1200 milligrams daily for high levels. It is recommended that red yeast be taken with meals.

Red yeast rice should not be viewed as a cure for high cholesterol, but a helpful and natural way of gaining and maintaining healthy cholesterol levels. Anyone who suffers from high blood pressure should speak with his or her doctor. If your cholesterol level is 230 or higher, you should talk to your doctor about red yeast rice therapy before trying prescription drugs. Prescription drugs can be very expensive; especially those advertised on television and have a long list of side effect. Red yeast rice is relatively inexpensive and the side effects are few. These rare occurrences include: mild heartburn, flatulence, and/or an allergic reaction primarily related to a pre-existing yeast allergy. Even more rare: dizziness.

When taking any cholesterol medication or supplement you should have your cholesterol level and blood pressure checked every 2 to 3 months. Red yeast rice should not be taken in conjunction with any prescription medication for blood pressure, cholesterol, or blood thinning. Red yeast rice has been shown to increase the potency of these medications and can be hazardous. It has been noted that people with liver disease should not take red yeast rice. Women who are pregnant or breast-feeding should not take this supplement, nor is it recommended for anyone under the age of 18.

The great news about red yeast rice is that it can be taken for long periods of time, some doctors say decades, without adverse effects. This would hold true on the basis that it has been used in foods for centuries. It has been held to a high medical standing and I believe it will withstand the test of time in the years and decades to come. So, if you are looking for an all-natural, safe, and inexpensive way to lower your cholesterol, red yeast rice is for you!

Sources:

Prescription for Nutritional Healing. Balch, Phyllis A., CNC and James F., M.D. Penguin Putnam, Inc. NY. 2000.