Healthy Heart

Heart Protection Nutritional Supplement Guide:

Following 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 troublesome side effects, such as fatigue and the chance of liver disease. For some risk factors, like homocysteine and low-density lipoprotein prescriptive drugs are not 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 cholesterol, which allows them to decrease the absorption of cholesterol in the intestine. Several studies have found that Bat Removal plant sterols can lower cholesterol levels by an average of 6 to 8 per cent. Take sterol supplements two to three times a day, products labeled plant sterols, phytosterols, or beta-sitosterol.

Niacin: This form of vitamin B-3 has been known since the 1950’s to decrease cholesterol levels. Approved by the Food and Drug Administration for reducing 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 about an hour. If you continue taking niacin, the intense flushing episodes should eventually facilitate. Once or twice a day and work up to 500 to 1,000 mg. Three times per day.

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

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

Take sterol supplements 2 to 3 times a day, products labeled plant sterols, phytosterols, or beta-sitosterol.

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

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

High-Density Lipoprotein (HDL) Cholesterol: HDL is widely considered the “good” form of cholesterol, mainly because it helps transfer 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 heart disease.

/dL or greater for women and 45 mg/dL or higher for men.

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

Fish Oil “Omega 3” Supplements: Contain 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.

Niacin: A form of vitamin B-3, will raise HDL levels. You may experience an extreme one-hour flushing sensation after your take it.

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

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

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 remarkable reductions in triglyceride levels. In some studies, plant sterols have also been shown to reduce triglycerides.

Dietary Options: Triglyceride levels are directly linked to the quantity of refined carbohydrates you eat, so reduce your consumption of table sugar, white bread, cookies and other sweets, refined pasta, and bagels, and focus 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 those that include folic acid such as spinach, romaine lettuce, and other greens, there is a great chance that your homocysteine is at healthy levels.

The American Heart Association considers 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 particularly helpful 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 lower and stabilize glucose and insulin levels, but if you already take glucose-regulating drugs, be certain to work with your doctor to adjust their dosage.

Alpha-Lipoic Acid: An antioxidant, is widely used in Germany to treat peripheral neuropathy, a nerve disease caused 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 shown 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 rise 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 important measures of glucose tolerance, including fasting glucose and insulin, over the course of a year.

 

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