How To Lower Cholesterol In 5 Simple Steps
Posted by:Advanced Cardiology of Newmarket
High cholesterol increases your risk of heart disease and heart attacks. You can improve cholesterol with medications, but if youd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. If you already take medications, these changes can improve their cholesterol-lowering effect.
Can I Take Whey Protein If I Have High Cholesterol
Many individuals are concerned about the relation between whey protein and cholesterol or other forms of protein shakes and how they influence your cholesterol levels, especially since heart disease is the leading cause of death in the United States.
Although many different protein shake alternatives to pick from, the good news is that most of them have no harmful impact on cholesterol levels. Some protein smoothies may even help you decrease your cholesterol.
Whey Protein Cholesterol And Nutrition
Whey is a concentrated . In a two-scoop serving, whey provides approximately 30 grams of protein and only 170 calories. It’s also low in carbohydrates, with 8 grams per serving. One serving contains 5 grams of natural sugars and no dietary fiber.
Whey protein is a low-fat food with only 2.5 grams of fat per serving. Of this, 1.5 grams are saturated fats and the rest are unsaturated. There are also 100 milligrams of cholesterol in a serving of whey protein.
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Other Types Of Protein
Another small study compared soy protein to whey and egg protein to see if there was a difference in cholesterol-lowering effect and other risk factors of heart disease, like weight and blood pressure. The study, published in âThe Journal of Nutrition, Health and Agingâ in January 2015, reported that both total cholesterol, LDL cholesterol and triglycerides were reduced in all participants, regardless of the type of protein they consumed.
All types of protein powder also contributed to weight loss, with more fat loss than muscle loss, and helped reduce blood pressure in study participants who were on a calorie-restricted diet.
The Best Protein Powders for Cholesterol
Mix these powders with water or low-fat milk to make protein shakes that may help lower your cholesterol:
- âPlant-Based:âGainful Protein Powder
A Note On Particle Size
When discussing cholesterol, many people focus on the different types, like LDL, HDL and VLDL, but emerging research shows these may not be the right things to look at. According to a 2014 report in âArteriosclerosis, Thrombosis, and Vascular Biology,â high LDL, or “bad” cholesterol, is considered one of the most important risk factors in the development of heart disease, yet many people who have normal LDL levels still wind up with the condition.
That’s because it’s not the number of LDL particles in the blood that matter as much as the size of those particles. LDL comes in two sub-types: small, dense particles and large, fluffy particles. As a report in the June 2014 issue of âCurrent Opinion in Lipidologyâ notes, having a high concentration of small, dense LDL particles, which is also associated with low HDL and high triglycerides, increases your heart disease risk.
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What Lowers Ldl Cholesterol
Many times we hear terms like LDL and HDL cholesterol , but what lowers LDL cholesterol? We have to go back to a time when the ongoing Framingham Heart Study wanted to find out what caused a heart attack or a stroke. In the 1960s scientists found out that cigarette smoking increased heart attack risk and also blood cholesterol. Then in the 1980s the news came out that HDL reduced the risk of heart disease. Eventually several research institutions agreed that LDL was the culprit for causing plaque deposits in arteries. This caused heart attacks and strokes. LDL is often referred to as the bad cholesterol.
Clarification of HDL and LDL cholesterol
Recently a review article asked the question: What is the difference between HDL and LDL cholesterol?
Below I will review what LDL and HDL cholesterol do in our system. I will also mention normal values for blood tests. This will help you to understand your own blood test results. Then I will review what you can do to lower LDL cholesterol and to increase HDL cholesterol.
What Is A Protein Shake
Protein is required for the growth and maintenance of muscle mass and the maintenance of body weight and bone health. Although protein may be obtained from entire meals, many individuals prefer protein shakes and powders to help them achieve their protein requirements quickly and conveniently. The majority of protein shakes are produced with protein powder, which may originate from a variety of places, including:
Although each form of the protein has a unique nutrition profile and health advantages, some have been demonstrated to lower cholesterol levels.
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Amino Acids And Proteins
Protein malnutrition, such as in kwashiorkor and marasmus, can result in hair changes that include hair thinning and hair loss .
One study examined the role of L-lysine, an essential amino acid that may play a role in iron and zinc uptake. Addition of L-lysine to iron supplementation resulted in a significant increase in mean serum ferritin concentration in some women with chronic TE who failed to respond to iron supplementation alone . Although interesting, there is limited data available, and the role of L-lysine should be investigated further.
In terms of other amino acids and proteins, no clear conclusions may be drawn about the role of supplementation in hair loss. While trials of amino acid and protein supplements have been published, they are formulated with a variety of nutrients, and therefore it is unclear what role, if any, is played by amino acid and protein supplementation in the absence of known deficiency.
Is The Cholesterol In Whey Protein Bad
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- Some whey proteins do contain small amounts of both fat and cholesterol.
- There are three types of whey protein that are marketed today. They are isolate, concentrate, and hydrolysate.
- Protein concentrate does contain low levels of cholesterol, fat, and has more calories than protein isolate. Concentrate is, however, less expensive than isolate.
- Soy protein is beneficial for those who have high cholesterol.
Some whey proteins do contain small amounts of both fat and cholesterol.
This is usually found in whey protein concentrate supplements.
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Exercise On Most Days Of The Week And Increase Your Physical Activity
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein cholesterol, the good cholesterol. With your doctors OK, work up to at least 30 minutes of exercise a day.
Adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:
- Taking a brisk daily walk during your lunch hour
- Riding your bike to work
- Swimming laps
- Playing a favorite sport
To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few situps while watching television can make a difference.
Whey Protein To Keep Cholesterol In Check
Reviewed byDr. Victor Marchione, MD.Written byMohan GarikiparithiPublished onAugust 7, 2020
What do you think about protein shakes? Im not talking about plant-based protein shakes, either. Im talking about whey protein. The stuff bodybuilders guzzle after a workout.
Useless to you, right? Wrong. Whey protein could help lower cholesterol.
Whey is one of the proteins found in dairy products. As a supplement, it is a by-product of cheesemaking and is also separated from milk. It is a complete protein, meaning it features all nine amino acids. It is also very easy to digest because it is low in lactose.
Research has shown that taking a whey protein supplement each day can lead to lower cholesterol.
One study, published in the British Journal of Nutrition, found that overweight men and women had much to gain from taking whey. Following a 12-week study period, researchers found that subjects displayed significant reductions in total cholesterol and LDL cholesterol.
Aside from wheys apparent benefits for cholesterol levels, there is also data to suggest it can lower blood pressure, as well as heart disease and stroke risk. These benefits are closely associated with cholesterol levels. LDL arterial deposits are a known contributor to high blood pressure.
Dont be scared off by the idea of when protein. Its not just for bodybuilders, but has benefits for everyone! It might help you manage cholesterol, blood pressure, and reduce your risk for heart disease.
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Health Solutions From Our Sponsors
Abdelbacki, A. M., Taha, S. H., Sitohy, M. Z., Abou Dawood, A. I., Abd-El Hamid, M. M., and Rezk, A. A. Inhibition of tomato yellow leaf curl virus using whey proteins. Virol.J 2010 7:26. View abstract.
Abou-Samra, R., Keersmaekers, L., Brienza, D., Mukherjee, R., and Mace, K. Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutr J 2011 10:139. View abstract.
Abrams, S. A., Vieira, N. E., and Yergey, A. L. Unequal distribution of a stable isotopic calcium tracer between casein and whey fractions of infant formulas, human milk and cow’s milk. J Nutr 1990 120:1672-1676. View abstract.
Abubakar, A., Saito, T., Kitazawa, H., Kawai, Y., and Itoh, T. Structural analysis of new antihypertensive peptides derived from cheese whey protein by proteinase K digestion. J Dairy Sci 1998 81:3131-3138. View abstract.
Acheson, K. J., Blondel-Lubrano, A., Oguey-Araymon, S., Beaumont, M., Emady-Azar, S., Ammon-Zufferey, C., Monnard, I., Pinaud, S., Nielsen-Moennoz, C., and Bovetto, L. Protein choices targeting thermogenesis and metabolism. Am J Clin.Nutr 2011 93:525-534. View abstract.
Afuwape, A. O., Turner, M. W., and Strobel, S. Oral administration of bovine whey proteins to mice elicits opposing immunoregulatory responses and is adjuvant dependent. Clin Exp.Immunol. 2004 136:40-48. View abstract.
Boschetti, E., LeRoy, M., and Galvin, N. M. . Ann Pharm Fr. 1999 57:168-176. View abstract.
What Kind Of Protein To Use For High Cholesterol: Soy Or Whey
They are both advantageous for various reasons. Whey protein is more easily digested than soy protein. As a result, the body utilizes and absorbs whey protein more effectively.
When used for sporting reasons, whey protein has been found to boost muscle growth and strength. Many studies have shown that those who consume whey protein gain muscle quicker and have less muscle strains and other training-related problems. This is because whey protein assists in muscle repair. It also boosts immunity, which is crucial for athletes who are constantly pushing their bodies to their limits.
High cholesterol sufferers will benefit from soy protein. This is due to the fact that soy protein contains neither cholesterol or lactose. For people who are vegetarians, soy protein is a popular meat substitute.
Soy protein provides several health advantages, but it also serves a variety of additional purposes. Texturizing and emulsification are accomplished with soy protein. Cosmetics, paints, plastics, textile fibers, cleaning products, adhesives, resins, and asphalts are some of its other applications.
While soy protein is cholesterol-free, there are also cholesterol-free whey proteins. Whey protein isolate contains no cholesterol or fat, making it an excellent alternative for people who want to boost their protein consumption without increasing their cholesterol.
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Data Extraction And Quality Assessment
Based on the eligibility criteria, two authors independently screened the articles. At the beginning, studies abstracts and titles were reviewed. As the second step, to ensure that a study is suitable for this meta-analysis, relevant articles full-text was evaluated. In case of relevant studies with incomplete data or without full text, a request was emailed to correspond author. Any disagreement was resolved by the judgment of the third author .
Dr Dawn Harper On The Most ‘overlooked’ Health Conditions
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Cholesterol is a sneaky condition because it discreetly raises a persons risk of heart disease, an umbrella term for conditions that narrow or block blood vessels. Specifically, LDL – also known as the “bad” cholesterol – performs this deadly function. It does this by causing the build-up of fatty deposits within your arteries, thereby reducing or blocking the flow of blood and oxygen your heart needs. If your arteries become fully blocked, you could have a heart attack. Fortunately, there are ways to naturally lower your cholesterol. By consuming more omega-3 fatty acids and whey protein, your cholesterol could return to a healthy number. How?
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Does Whey Protein Protein Raise Cholesterol
Dr. James Meschino explains how to control and reduce your cholesteral naturally..Subscribe here: http://bit.ly/12Z0LwD.Visit the Alright TV website: http://bit.ly/YrY1zS.Follow Alright TV on Facebook: http://on.fb.me/15C3A6i.Follow Alright TV on Twitter: http://bit.ly/VBZ7ML.Follow Alright TV on Google+: http://bit.ly/XqN9WQ
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Watch the Entire Program Here: https://www.youtube.com/watch?v=Gwv1AGCFTnA& t=207s.Vicky Newman, a Registered Dietitian and Nutritionist with years of experience in dietary behavior change research, talks about the surprising health benefits of cholesterol. Series: Stein Institute for Research on Aging
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Whey protein is unlikely to raise cholesterol, but it may lower it. Whey Protein Cholesterol and Nutrition Whey is a concentrated source of lean protein. In a two-scoop serving, whey provides approximately 30 grams of protein and only 170 calories.While soy protein has no cholesterol there are those whey proteins without cholesterol as well.
List of related literature:
Does Whey Protein Affect Triglycerides
, whey protein intake also significantly decreased triglycerides levels and had no effects on total cholesterol, LDL- and HDL-cholesterol but the subgroup analyses showed that significant reduction of triglycerides disappeared in several cases including lower dosage of whey protein, low BMI groups of participants, …
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Other Things To Consider
Although including protein shakes in your diet in moderation isn’t likely to raise your cholesterol, Harvard Health Publishing recommends using caution when making your choice. Many protein powders contain sugar and artificial ingredients whose negative effects can outweigh the benefits of protein shakes.
In fact, sugar, especially in the form of fructose, has been linked to an increase in LDL cholesterol as well as other risk factors for heart disease, like inflammation of the arteries and increased oxidative stress, according to an April 2016 report in âProgress in Cardiovascular Diseases.â Sugar can also specifically increase small LDL particles and triglycerides, another type of fat in your blood. Although the protein powder doesn’t have a negative effect on cholesterol on its own, the sugar in it can.
When choosing a protein powder, make sure you look at the product’s ingredient list and opt for one that contains minimal ingredients. Check the nutrition label and make sure there’s no added sugar. If you choose a sweetened version, go for one that contains natural sweeteners like stevia or monk fruit, instead of sugar or artificial sweeteners.
Are Protein Shakes Responsible For Hair Loss
Protein supplements are mostly made using whey which is a food by-product extracted from milk. There are alternatives manufactured using plant-based protein supplements which is a popular choice for vegans and the more health conscious consumer.
As it stands there is no firm clinical evidence that confirms protein shakes are the cause of hair loss. But there is a correlation between hair loss and certain types of protein shakes. Typically they contain ingredients that can manage muscle, weight and dietary needs. These ingredients are DHEA, creatine and other prohormones.
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Data Synthesis And Statistical Analysis
Whey protein effects on the alterations of the analyzed parameters were calculated. For pooling data to determine effect sizes, weighted mean difference with 95% CI was utilized. The change score method was used to calculate the effect size of whey protein on the analyzed parameters. The fixed-effect model was used to report the pooled effect sizes using 95% CI. In cases of high between-study heterogeneity, we used random-effect model to analyze data. Furthermore, meta-regression was done to explore any dose-response association between outcomes of interest and duration of supplementation.