Keep your heart Healthy

Keep your heart Healthy

After a heart-healthy diet can do a lot to reduce risk, but for a lot of people, it is not enough. Heart-protecting drugs usually come with bothersome side effects, such as fatigue and the chance of liver disease. For some risk factors, like homocysteine and low-density lipoprotein prescriptive drugs aren’t available.

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HEART HEALTH FACTORS TO BE AWARE OF:

I. Total Cholesterol: Desirable cholesterol is below 200; borderline high is between 200 and 239; large is 240 and over.

Beneficial Nutritional Supplements:

Plant sterols. Beta-sitosterol and other plant sterols have a chemical structure similar to that of Rat Removal cholesterol, which enables them to reduce the absorption of cholesterol in the intestine. Several studies have found that plant sterols can lower cholesterol levels by an average of 6 to 8 percent. Take sterol supplements 2 to 3 times a day, products labeled plant sterols, phytosterols, or beta-sitosterol.

Niacin: This kind of vitamin B-3 has been known since the 1950’s to reduce cholesterol levels. Approved by the Food and Drug Administration for lowering cholesterol, it’s sold both by prescription and over the counter. As powerful as niacin is, it triggers the release of histamine, which frequently will turn the skin beet red and tingly for approximately one hour. If you keep taking niacin, the intense flushing episodes should eventually facilitate. One or two times a day and work up to 500 to 1,000 mg. Three times a day.

Coenzyme Q10: Individuals who have to take statin drugs should also take 100 to 200 mg. Of CoQ10 per day since statins can deplete the body’s natural source.

Low-Density Lipoprotein (LDL) Cholesterol: Small, dense LDL globules are far more likely to cause blood clots than are larger, less dense ones. And when a individual’s antioxidant intake is reduced, LDL oxidation increases, which seems to be a vital step in the development of cardiovascular disease. If total LDL is high, it might be smart to have another blood test to learn which type predominates.

Beneficial Nutritional Supplements: Plant sterols can lower LDL levels by an impressive 8 to 14 percent. Take sterol supplements two to three times per day, products labeled plant sterols, phytosterols, or beta-sitosterol.

Vitamin E: Won’t lower LDL, but will suppress its inclination to promote cardiovascular disease. Contrary to common thinking, LDL isn’t entirely bad – it is needed to transport fat-soluble nutrients, such as vitamin E and coenzyme Q10, throughout the blood.

Dietary Options: To lower LDL, reduce your consumption of saturated fat (in fatty meats and dairy products) and avoid processed foods containing trans fats such as most shortenings, partially hydrogenated oils, and many cookies and crackers on the market.

High-Density Lipoprotein (HDL) Cholesterol: HDL is widely regarded as the “good” type of cholesterol, mainly because it helps transport the LDL or bad cholesterol to the liver where the LDL is then processed for excretion. The higher your HDL levels, the lower your risk of cardiovascular disease.

Ideal HDL levels are 55 mg. /dL or higher for girls and 45 mg/dL or higher for men.

Beneficial Nutritional Supplements:

L-carnitine: A part of protein, is highly advised.

Fish Oil “Omega 3” Supplements: Include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – both essential dietary fats that boost HDL. They are also powerful blood thinners so that they stop clotting, and they help to regulate heart rhythm.

You may experience an intense one-hour flushing sensation after your take it.

Dietary Options: To boost HDL, don’t skimp too much on fats, particularly heart-healthy fish oils and olive oil. Low-fat diets, long suggested to decrease the risk of cardiovascular disease, actually lower HDL levels. Cut back on refined carbs, which can decrease HDL.

Triglycerides: Triglycerides actually account for many fat found in the bloodstream and in body fat. A higher ratio of triglycerides to HDL has been associated with a substantial increase in heart attack risk.

Aim for 100 mg. or less. Levels of 150 to 199 mg. are borderline high, and 200 mg. and above are considered high.

Beneficial Nutritional Supplements:

Fish Oil Supplements: Can lead to impressive reductions in triglyceride levels. In some studies, plant sterols have also been shown to reduce triglycerides.

Dietary Options: Triglyceride levels are directly related to the quantity of processed carbohydrates you eat, so reduce your consumption of table sugar, white bread, cookies and other sweets, refined pasta, and bagels, and concentrate instead on whole grains.

Homocysteine: Homocysteine is normally a short-lived byproduct of protein metabolism – it is only when levels become elevated that they cause trouble. If you eat lots of veggies, particularly the ones that contain folic acid such as spinach, romaine lettuce, and other greens, there’s a good chance that your homocysteine is at healthy levels.

The American Heart Association believes normal levels to be from 5 to 15 micromoles per liter of blood. Ideal levels are under 7.

Beneficial Nutritional Supplements:

Three B Vitamins are especially valuable in breaking down homocysteine: folic acid (1,000 to 5,000 mcg. daily), vitamin B-6 (25 to 50 mg. daily), and vitamin B-12 (2,000 mcg. daily.)

Dietary Options: Load up on leafy greens: spinach, romaine lettuce.

V. Glucose Tolerance

Beneficial Nutritional Supplements: Many supplements can help stabilize and lower glucose and insulin levels, but in the event that you already take glucose-regulating drugs, be certain to work with your physician to adjust their dose.

Alpha-Lipoic Acid: An antioxidant, is widely used in Germany to treat peripheral neuropathy, a nerve disease brought on by diabetes. Studies have found that it can lower both insulin and glucose levels. Take 100 to 300 mg. daily.

Chromium Picolinate: An essential mineral, has been proven to lower glucose and cholesterol levels. Take 400 to 1,000 mcg. daily.

Cinnamon: Can lower fasting glucose, total cholesterol, and triglyceride levels.

Ginseng Supplements: 1 to 3 grams of American ginseng (Panax quinqufolius L.) significantly reduced the increase in blood glucose.

Silymarin: The antioxidant-rich extract of milk thistle, is famous for increasing liver action. Italian researchers found that 600 mg. Of silymarin daily reduced several key measures of glucose tolerance, including fasting insulin and glucose, over the course of a year.

 


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