Bad Cholesterol | A Metabolic Plan

Sep

29

Vitamin C, also known as ascorbic acid, is one of the safest and most effective nutrients and is necessary for the growth, development and repair of all body tissues. Higher blood levels of vitamin C may be an indicator of overall health. In over 100 studies in more than 10 years, vitamin C was shown to help prevent cardiovascular disease, cancer, stroke, eye disease and skin wrinkling.

Vitamin C is involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones and teeth.

New studies show that vitamin C reacts with and neutralizes the toxic byproducts of human fat metabolism, indicating it has a complex protective role against toxic compounds formed from oxidized lipids. Oxidation of lipids has been the focus of considerable research in recent years, because of the role it may play in cancer, heart disease, Alzheimer’s disease and autoimmune disorders. The toxic products produced by fat oxidation may not only cause genetic damage, but also may play a role in compounds that damage proteins. For instance, there’s a protein in LDL, the “bad” cholesterol, which if damaged by toxic lipids can increase the chance of atherosclerotic lesions. Apparently when toxic lipids cause white blood cells to stick to the arterial wall, that can lead to inflammation and ultimately to heart disease or stroke. Researchers are studying that process and the role that micronutrients such as vitamin C play in the prevention of this. Studies show that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.

Vitamin C is also beneficial to individuals whose immune system is weakened due to stress — an increasing problem for many. Vitamin C is one of the nutrients sensitive to stress and is the first nutrient to be depleted in alcoholics, smokers and obese individuals.

Most of the studies used 500 daily milligrams of vitamin C to achieve health results which is much higher than the RDA of 75-90 milligrams a day for adults. Unless you eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits. Some scientists recommend taking 500 milligrams a day, in addition to 5 servings of fruits and vegetables, since only 10% to 20% of adults get the recommended nine servings daily. Some types vitamin C may irritate the stomach, so take a non-acidic, buffered form of the vitamin. The safe upper limit for vitamin C is 2,000 milligrams a day.

Eating a varied diet rich in all the nutrients is the best strategy for good health. If you eat nine servings of fruits and vegetables daily, you will get plenty of vitamin C plus other vitamins, minerals, and phytochemicals that are good for disease prevention.

Water-soluble vitamins, like vitamin C, must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water. The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash and pineapples.

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Aug

27

Cholesterol – What do I Need to Know?

Filed under: cholesterol, health and nutrition; Tagged as: Apolipoprotein B, Bad Cholesterol, Cholesterol Hdl, Cholesterol Levels, coronary artery disease, Excess Cholesterol, Good Cholesterol, High Density Lipoproteins, Hormone Imbalances, Ldl Levels, Low Density Lipoproteins, Low Hdl Levels

So what is Cholesterol?

Cholesterol is a fatty (lipid) component found in virtually all cell membranes. Low-density lipoproteins (LDL), also called “bad cholesterol,” transport cholesterol from the liver to different organs. Cholesterol is then absorbed by the cells around the body. Excess cholesterol is reabsorbed by the liver and reused or excreted into bile.

High-density lipoproteins (HDL), known as “good cholesterol,” help to remove cholesterol from artery walls by scooping up loose cholesterol and delivering it back to the liver. By removing this excess cholesterol, HDL helps to retard the growth of new plaque.This is why low HDL levels are an additional risk factor for increased mortality from coronary artery disease and strokes.

Cholesterol is the precursor for hormones such as pregnenolone, DHEA, progesterone, estrogen and testosterone. As aging occurs in the body, organs may break the cholesterol down at a slower rate, thereby causing hormone levels to vary; some increasing, some decreasing and some remaining unchanged. Many of the diseases, including depression, abdominal weight gain, prostate, breast and heart disease, are directly related to hormone imbalances.

What can I do about my cholesterol?

While cholesterol levels can be influenced by dietary modification about 80% of cholesterol does not come from dietary sources, but is synthesized by the liver by an enzyme which increases or decreases the production of cholesterol. Other than certain genetic causes, it is the excessive consumption of saturated and trans fatty acids which disrupts the process and may cause an increase in LDL levels. Current belief is that these high levels of LDL may lead over time to atherosclerosis and ultimately to heart disease. For those with a high risk for heart disease, I would recommend learning more about the two types of LDL (apolipoprotein-B and apolipoprotein A) and how they play a significant role in heart health.

Supplements that contain plant sterols have been shown to reduce cholesterol such as Univera’s Florasterol. Exercise is also extremely important and does not need to be excessive. However, it should be consistent for a least a half-hour several times a week. For dietary changes, stick to high fiber, green leafy vegetables and fruits and include bran cereals and oatmeal as well as nuts, which have an added benefit of containing essential fatty acids. Omega 3 fatty acids are best found in fish oil and are known to aid in lowering cholesterol. High fiber foods and plant sterols are beneficial because they aid the body in eliminating cholesterol before it is absorbed.

There have been many changing theories about the role cholesterol plays in coronary artery disease in the last decade. But the one thing that stays constant is that for most people eating healthy helps to control cholesterol levels and that’s got to be good for you and your overall health.

Vitamin C and Your Health

Cholesterol – What do I Need to Know?

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