Cholesterol
Scientists have discovered that for every 1 percent drop in cholesterol
levels, there is a 2 percent decrease in heart attack risk.
Higher than 200 milligrams per deciliter (mg/dl) of blood causes heart
attack risk to rise sharply. Below 150 or so increases risk of death from
other causes, including liver cancer, lung disease and certain kinds of
stroke. Between 170 to 190 is thought to be ideal.
It is ideal to keep triglyceride levels below 150 mg/dL; total cholesterol
below 200; LDL below 130; and HDL above 40.
Fats facts. It's important to understand which fats are bad
for your arteries. The general rule of thumb is that "bad" fats are
solid at room temperature. Saturated fat, trans fatty acids and
dietary cholesterol raise blood cholesterol. Saturated fats and
dietary cholesterol come from animal products. Trans fats arise when
polyunsaturated fats (vegetable oils) are exposed to high heat
(e.g., when cooking french fries) and when liquid vegetable oils are
solidified in a process called hydrogenation. Trans fats are
commonly found in margarine, crackers and processed snack foods.
Monounsaturated fats and polyunsaturated fats don't raise
cholesterol. Canola oil, olive oil, peanut oil and avocados contain
monounsaturated fats. Safflower, sesame and sunflower seeds, corn,
soybeans and many nuts contain polyunsaturated fats. Some studies
suggest these oils might even help lower LDL cholesterol slightly
when eaten as part of a low-saturated-fat diet.
Eat fiber - lots of fruits, vegetables and whole grains.
Good sources of soluble fiber include beans; lentils; oats; barley;
apples; citrus fruits; pears; brussels sprouts; carrots; and flaxseed. If
you are not allergic to soy products, they also reduce cholesterol levels.
It is also important to avoid trans fats, which are found in many
margarine and processed foods, such as vegetable shortening, hydrogenated
fats or partially hydrogenated fats. Similarly, refined carbohydrates,
such as those found in cookies; cakes; crackers; chips; and sodas should
be avoided, as they can increase triglycerides and may lower HDL
cholesterol. Dairy products are not advised, as they contain saturated
fat. All meat and poultry consumed should be lean
Especially good:
- 2 carrots a day
- 1 1/2 cups lentils or kidney beans
- 1 clove garlic or 1/2 onion
- substitute fortified soy milk for regular milk
- substitute safflower oil for other oils
Oats lower cholesterol, triglycerides and blood pressure. Oat bran
is a soluble fiber, which increases the elimination of cholesterol in
bile.
According to a 2001 study from the Archives of Internal Medicine,
people who eat beans four times per week reduce their heart-disease risk
by 20 percent. Any legumes will do -- try lentils, pinto beans, black
beans or soybeans. If you're moving toward a near-vegetarian diet, beans
provide a stick-to-your-ribs substitution for meat.
Exercise. Lose weight.
Exercise lowers cardiovascular risk factors by keeping weight
in check, strengthening the heart, relieving stress, improving
circulation, raising HDL cholesterol and lowering blood pressure and
triglyceride levels. Brisk walking is the exercise of choice, especially
for people who already have heart disease. Walk for 20 to 30 minutes four
or more times weekly. According to a 2001 study published in the
Journal of the American Medical Association, women who walk regularly
(even at a leisurely pace) have a 50 percent lower chance of having a
heart attack or needing surgery for blocked coronary arteries.
Excess weight contributes to high blood pressure, elevated cholesterol
levels and diabetes -- each a risk factor for heart disease. Research
shows that obesity can quadruple your odds of dying from heart disease and
that losing weight can lower risk factors.
Stop smoking.
Among other evils, cigarette smoke injures the arterial lining, constricts
coronary arteries, elevates and oxidizes LDL cholesterol, lowers HDL
cholesterol, raises triglycerides and promotes clot formation.
Fortunately, heart attack risk tapers off soon after kicking the habit.
Drink.
Red wine is rich in bioflavonoids that decrease platelet stickiness (to
discourage abnormal blood clots) and act as strong antioxidants. Moderate
drinking lowers heart disease risk (about one drink per day for women; two
for men).
Relax. Control and reduce stress.
Unclog Blocked Arteries
Be sure to look at the
page "Heart, Circulatory" to learn about EDTA chelation - the rotorooter.
When I had my heart attacks, my daughter gave me the book:
Dr. Dean Ornish's Program for Reversing Heart Disease I didn't
read it. My doctor put me on Lipitor for high cholesterol. That seemed
to control the problem. When they told me that I would probably eventually
lose my left leg (peripheral arterial disease had completely blocked the
artery), I finally read the book. He presents 2 diets:
Recovery - strictly vegetarian Prevention -
allowed some meat and dairy I went on the Recovery diet, and in a couple
of months, my doctor told me that I could quit taking Lipitor. I no longer
had a cholesterol problem. Stayed on that for about a year, and then
went to the Prevention diet. Several years later, and I am still OK. For
most people the vegetarian diet is difficult. Especially when you are out
to eat. Few restaurants offer that fare. We went mostly to Indian and
oriental restaurants during that year. The Ornish diet is billed as:
The Only System Scientifically Proven to Reverse Heart
Disease Without Drugs or Surgery
and it works. Get the book and read it.
Policosanol
Policosanol is a plant product derived from rice bran or sugar cane
that has been demonstrated in multiple clinical studies to safely reduce
LDL ("bad") cholesterol while significantly raising HDL ("good")
cholesterol. In addition, it can be used to improve pain-free walking
distance for people with intermittent claudication (hardening of the
arteries).
At the University of Bonn, Germany, a review of scientific studies was
conducted. At doses of 10-20 mg/day, policosanol lowered total cholesterol
by 17 percent to 21 percent; LDL cholesterol was reduced by 19 percent to
21 percent; and HDL cholesterol was raised 8 percent to 15 percent. In a
six-month study, 10 mg of policosanol per day reduced total cholesterol by
16 percent and LDL cholesterol by 24 percent, and increased HDL
cholesterol by 29 percent. In another study, participants received either
20 mg/day or 40 mg/day of policosanol, or a placebo for six months. LDL
cholesterol dropped and HDL cholesterol increased in both groups that
received policosanol. There was no change in the placebo group.
Researchers found that there was little difference between the two dosage
levels.
 
Click on image to go to product Hawthorn
In studies, hawthorn was shown to effectively inhibit LDL, or "bad"
cholesterol. This, in turn, lowers peripheral blood vessels' resistance to
blood flow, thus improving circulation to the extremities. In clinical
trials, hawthorn has also shown benefit in reducing blood pressure
 
Click on image to go to product
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