Guide For Lowering Cholesterol Naturally
The complete Pritikin Program for lowering cholesterol with little or no medication. Includes recipes and 5-day meal plan. The Ultimate Guide for Lowering LDL Cholesterol Naturally
If your LDL levels are still too high after trying these 6 nutrition-based approaches, talk to your doctor about cholesterol-lowering medications like statins, but give these 6 tips your best shot, encourages Dr. Danine Fruge, MD, ABFP, Medical Director at the Pritikin Longevity Center. The right eating plan, like Pritikin, can be powerfully beneficial and there are no adverse side effects.
What Are The Dosages To Respect
The recommended dosage of fish oil differs depending on age and current health state. It also depends on the form of which you consume fish oil. If taken as a supplement, dosages can vary depending on the level of DHA and EPA in the supplement.
WHO recommends taking a daily dose of 0.2 0.5 grams of combined EPA and DHA. You can increase the dosage if you require a higher percentage of fish oil for medical diseases.
Many supplements contain around 1,000 mg of fish oil but only 300 mg of that consists of EPA and DHA, the main active ingredients from the omega-3 fatty acids. It is recommended to buy fish oil with a higher EPA and DHA content, of around 500 mg for increased effectiveness.
What Can Cause Temporary Elevated Liver Enzymes
More common causes of elevated liver enzymes include:Over-the-counter pain medications, particularly acetaminophen Certain prescription medications, including statin drugs used to control cholesterol.Drinking alcohol.Heart failure.Hepatitis A.Hepatitis B.Hepatitis C.Nonalcoholic fatty liver disease.More items
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Theres No Mercury To Worry About And Flaxseed Oil Does Contain Omega
Troll the medical literature, and youll come up with study after study showing that fish and fish oil are good for us, especially for our hearts but maybe also for our moods and immune systems. Various epidemiologic investigations have found that people who eat fish regularly are less likely to have heart attacks, suffer strokes, or die from sudden cardiac arrest. The definition of regularly varies, but it usually means at least a couple of times a week, although eating fish even once a month has been shown to make a difference.
Fish, and especially fish oil, have also been the subject of dozens of randomized clinical trials, most involving people with existing heart conditions. In large amounts , fish oil has been shown to nudge various cardiac risk factors in the right direction.
Increase Your Consumption Of Dietary Fiber
Ideally, you should be getting 25 to 35 grams of fiber a day, says Dr. Cho. Fiber binds to cholesterol and eliminates it from your body.
To increase your fiber intake, eat more whole grains, legumes like beans and lentils, vegetables and fruits. You should be getting a good mix of both soluble fibers, which are more beneficial for cholesterol, and insoluble fibers, which are better for your gut health.
Lower cholesterol isnt the only benefit of getting enough fiber. Other benefits include reducing your risk of diseases, preventing constipation and keeping you full longer.
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Benefits Of Different Flax Seed Extracts
A 2008 study published in the British Journal of Nutrition investigated the effects of the lignan extract of flaxseed on plasma cholesterol and glucose.
For this study, 55 participants suffering from hypercholesterolemia were recruited. They were randomly given one of placebo, 300 mg or 600 mg dietary flaxseed lignan extract for 8 weeks.
The results of the study showed that both doses of lignan extract reduced total and LDL cholesterol levels. Those receiving the 600 mg dose experienced the cholesterol-lowering benefits of flaxseed lignan as early as week 6. In addition, the higher dose reduced total and LDL cholesterols by over 20%.
Lastly, the results also showed that only the higher dose of lignan extract lowered plasma glucose levels.
This study confirms that the lignan in flaxseed contributes significantly to its cholesterol-lowering property. In addition, flaxseed lignan can also be used to improve blood sugar control at high doses.
A 2006 study published in the journal, Life Sciences, investigated the benefits of an extract of flaxseed rich in alpha-linolenic acid for lowering cholesterol levels.
The researchers gave a group of rats fed with high-fat diets this extract of flaxseed. The result showed that flaxseed ALA can reduce weight gain due to the fatty diet and also lower LDL cholesterol and VLDL cholesterol as well as total plasma cholesterol and free fatty acids.
The study also showed that ALA lowers cholesterol by speeding up lipid metabolism in the liver.
Fish Oil Research: Mixed Results
Other studies have also looked at fish oil and cardiovascular health. The evidence has been mixed, partly because researchers used different types and quantities of fish oils and different placebos.
- The 2007 JELIS trial also evaluated the use of EPA and statins and found a reduction in non-fatal coronary events. Major coronary events were reduced slightly in those with a history of coronary artery disease. No placebo was used.
- The 2019 VITAL study used supplements including vitamin D3 and omega-3 fatty acids. It showed fish oil didnt lower the risk for major cardiac events.
- The 2019 REDUCE-IT trial evaluated icosapent ethyl , a high-dose pure EPA . The study included people with heart disease or people who were taking a statin medication with raised triglyceride levels. People on the omega-3 supplement had a 25% lower incidence of heart disease and stroke, and a 20% reduction in death from heart disease.
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Flaxseed Consumption Lowers Cholesterol Levels
One of the most healthful additions to a heart healthy diet is ground flaxseeds. This wondrous little seed has played an important part of human history for over 5,000 years. Native to the Mediterranean, flax has been used not only as a food, but also for its fibers, which can be woven into linen cloth. Now most valued for its ability to reduce the risk of breast and prostate cancer, a new study from the Canadian Center for Agri-Food Research highlights another important effect in promoting cardiovascular health.
The major health benefit of flaxseeds has focused on their rich content of oil and the fiber components known as lignans. Flaxseed oil contains nearly twice the level of omega-3 fatty acids as fish oils although it is the smaller-chain alpha-linolenic acid rather than the longer-chain fats like EPA and DHA found in fish oils.
The purpose of the study was to evaluate the effects of dietary flaxseed on plasma cholesterol in a patient population with clinically significant peripheral artery disease including many who were taking statins to lower LDL cholesterol levels. Patients consumed daily foods that contained either 30 g of milled flaxseed or 30 g of whole wheat for one year. Plasma lipids were measured at 0, 1, 6, and 12 months.
Dr. Michael Murray
The big push conventional medical circles will make this month is encouraging men over the age of 50 years to see a physician for two tests:
On the Dr Oz show
Recipes For Lowering Ldl Cholesterol
Adding foods every day that are naturally rich in fiber, like beans and brown rice, are an excellent way to lower your LDL cholesterol without drugs. The recipe below combines two great foods into one healthy cholesterol-lowering dish. Dont like beans or rice? Check out these other great cholesterol-lowering meals.
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Blood Collection And Analytic Methods
Blood samples were collected into 6 mL lavender-top EDTA glass tubes . The tubes were inverted 10 times and then centrifuged at 600 × g for 10 min. Three mL of plasma was pipetted into a transfer tube and stored in a 70°C freezer until the end of the study, when all samples were analyzed at the same time. Plasma lipids were measured utilizing nonequilibrium density gradient ultracentrifugation to separate lipoproteins ultracentrifugal separation was followed by enzymatic determination of cholesterol in all lipoprotein fractions with 400 sequential spectrophotometric measurements per sample. The final stage of analysis employs proprietary deconvolution software to determine subfractions of HDL, LDL, intermediate density lipoprotein and VLDL. All lipid testing was performed at Atherotech, a CDC National Heart, Lung, Blood Institute standardized cholesterol testing laboratory, and the methodology was previously described .
What Other Drugs Will Affect Fish Oil
- A beta-blocker such as atenolol , carvedilol , labetalol , metoprolol , nadolol , propranolol , sotalol , and others, or
- A diuretic such as chlorothiazide , hydrochlorothiazide , chlorthalidone , indapamide , metolazone , and others
- Orlistat for weight loss
This list is not complete and other drugs may interact with Fish Oil. Tell your doctor about all medications you use. This includes prescription, over-the-counter, vitamin, and herbal products. Do not start a new medication without telling your doctor.1
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When To Start And When To Stop
With there being little to no side effects of fish oil, you can start and stop as and when you wish to. If you take other medications and/or notice side effects, you must seek medical attention immediately. Fish oil supplements, like other supplements, can interfere with other medications or weaken their effectiveness.
Another Perspective On The Fish Oil
A 1990 study published in the journal, Arteriosclerosis, Thrombosis and Vascular Biology, provided useful insights into how fish oil affects different lipoproteins and their capacity to transport cholesterol.
For this study, the researchers recruited 33 men suffering from mild hypercholesterolemia and then divided them into 3 groups.
The men in the first group were given 14 g/day of linoleic acid from safflower oil the second group received 9 g/day of alpha-linolenic acid from linseed oil, and the third group got 3.8 g/day of omega-3 fatty acids from fish oil.
The results of the study showed that only fish oil reduced triglyceride levels. Also, only fish oil raised the level of LDL cholesterol. The fish oil group also benefitted from reduced VLDL apoprotein B.
While all three oils reduced HDL cholesterol, the biggest reduction was seen in the fish oil group.
Besides measuring the levels of lipoproteins, this study also measured the activity of the enzymes required for the lipoproteins to transport cholesterol. And this part of the study provided a unique perspective on the activities of LDL and HDL.
The results of the study showed that fish oil
- inhibited the transfer of cholesteryl ester between LDL and HDL by 23%
- reduced the activity of the plasma enzyme, cholesterol acetyltransferase by 21%
- reduced the production of thromboxane by 9%
Another rarely mentioned benefit of fish oil for cardiovascular health is its inhibition of thromboxane synthesis.
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Does Fish Oil Raise Cholesterol
by Health Professional
Katie had an LDL of 87 mg/dl, HDL of 48 mg/dl, triglycerides of 201 mg/dl. By conventional standards, not too bad.
Reading about the heart health benefits of omega-3 fatty acids, Katie added fish oil. With the preparation she bought, 4000 mg per day provided 1200 mg the omega-3 fatty acids, EPA and DHA. Three months later her LDL was 118 mg/dl, HDL 54 mg/dl, triglycerides 92 mg/dl.
In other words, LDL cholesterol increased by 31 mg. What happened?
Several studies have, indeed, confirmed that fish oil raises LDL cholesterol, usually by 5-10 mg/dl. Occasionally, it may be as much as 20 or more milligrams, as in Katie’s case, enough for some people to be scared away from continuing this supplement.
Unfortunately, many physicians often assume that it’s the cholesterol content of fish oil capsules, or some vague, undesirable effect of fish oil. It’s nothing of the kind. And, if you were to rely on basic cholesterol values, it does indeed appear to be the case.
But it’s not.
Another factor: Conventional LDL cholesterol is a calculated value, not measured. The calculation for LDL is thrown off-sometimes considerably-by any reduction in HDL or rise in triglycerides from average values. In Katie’s case, the rise in HDL from 48 to 54 mg/dl along with the reduction in triglycerides from 201 to 92 mg/dl mean that calculated LDL has become more accurate and rises towards the true measured value. The actual rise in true LDL cholesterol may be small to none.
How Do Epa And Dha Benefit Heart Health
There is now strong evidence, according to Harvard researchers and many others, that EPA and DHA reduce the risk of cardiac death. Studies have found that EPA and DHA can lower your chances of suffering from a heart-related problem, like a heart attack, by 18%.
EPA and DHA lower your risk of getting heart disease or having a heart attack or stroke in part by improving your lipids, although they do not lower LDL naturally. Instead, their primary effect on lipids is to reduce triglycerides naturally. The triglyceride-lowering effect of EPA and DHA is now indisputable, based on many large, long-term, well-conducted studies.
Despite their excellent ability to reduce triglycerides naturally, EPA and DHA actually increase LDL cholesterol, concerning some doctors and medical researchers. All types of EPA/DHA seem to have this LDL-increasing effect, including prescription-based fish oil , over-the-counter fish oil supplements, and EPA/DHA supplements made from algae instead of fish.
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A Cardiologist’s Top 10 Things To Know About Fish Oil Supplements
There’s more to consider about taking this common product than you may know.
Who knew that the decision to take a simple supplement like fish oil could be so complicated?
Omega-3 fatty acids may help decrease inflammation and decrease the risk of developing heart disease. At first, taking a supplement seems to be an easy decision. After all, why eat fish if you can get the active ingredients in a pill? Manufacturers tout the benefits relentlessly, but sometimes push so hard it seems as if they are trying to sell snake oil. Contrast that with studies suggesting that taking fish oil is worthless, or may cause harm. What does the evidence suggest? Here are some important things to consider:
Despite many studies done over the last few years, there is no absolute proof that taking omega-3 fatty acids will decrease your risk of having a heart attack. Studies are in progress to determine whether adding omega-3 fatty acids to a medical regimen including statins will lower your risk of a heart attack if you already have coronary artery disease.
DHA and EPA are the active ingredients in omega-3 fatty acids and have been shown in multiple studies to lower triglyceride levels. Triglycerides are a kind of fat, very different from cholesterol, that can cause irritation of the lining of blood vessels, especially when accompanied by low HDL cholesterol.
What Are Epa And Dha
First, lets back up and quickly review some basics on essential fatty acids, fish oil, and EPA/DHA. The essential fatty acids EPA and DHA are the most important omega-3 fatty acids for health. EPA and DHA are considered essential fatty acids because humans must get them from food or supplementation. They are designated omega-3 fatty acids because of their chemical structure .
EPA and DHA are found directly in oily fish like salmon and mackerel. They can also be made in the body by converting ALA , which is an essential omega-3 fat found in vegetable and seed oils like flax, to EPA and DHA. Since converting ALA to EPA and DHA is a rather inefficient process, getting these incredibly important fats from either eating plenty of oily fish or taking EPA/DHA supplements is recommended.
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Is Flaxseed Oil Good For Hair
When applied to your hair, any type of plant-based oil may help seal the cuticle, which helps prevent breakage and frizz for optimal growth. Flaxseed oil offers even more specific benefits based on its overall nutritional profile. The following ingredients can offer specific benefits for your hair: Omega-3 fatty acids.
Can Liver Disease Cause High Cholesterol
There are many different liver diseases.
Hepatitis, alcohol-related liver disease, and non-alcoholic fatty liver disease or NAFLD are some of the most common liver diseases.
Liver disease causes damage to the liver, which can mean that it is not able to work as well.
One of the functions of the liver is to break down cholesterol. If the liver is not working properly, it can cause cholesterol to build up in the body.
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Improves Attention And Mental Functions
Attention deficit disorders such as ADHD are a result of the brain being hyperactive. Seeing as the brain is made up largely of omega-3 fatty acids, regular consumption can help the brain function properly.
Research shows that fish oil can improve your attention, mental function and behaviour in children between 5 and 12 years old with ADHD and other inattention issues.
To avoid the chance of mental disorders, it is best for children to start fairly young with regular consumption of fish oil. Not only can it reduce the risk of developing a mental disorder later on in life, but it has shown to help reduce hyperactivity of the brain and aggression in children.
Slows Down The Risk Of Kidney Disease
Taking fish oil has seemed to slow down the risk of kidney disease in high risk patients with IgA nephropathy. The studies show short-term effectiveness as opposed to long-term, however the use of fish oil can slow down the impact. It also shows to have a greater impact when taken in higher doses.
Similarly, fish oil has shown to be beneficial for those with kidney damage. Cyclosporine is a drug commonly taken to reduce organ rejection which over the years has shown to cause kidney damage. For those who are currently taking cyclosporine, fish oil studies suggest that the fish oil can prevent kidney damage. It also helps the kidneys recover after taking a course of cyclosporine. Again, these results are short-term but have shown to be effective.
To find out a little more on how exactly this wonderful and powerful extract is made into supplements and/or into your daily diet, lets talk a bit about the composition of fish oil:
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