NOTES ON CHOLESTEROL AND HEART HEALTH
Cholesterol is Your Friend (at the right time and place)
² Cholesterol is a vital precursor to hormones needed by the brain and body.
² Exceptionally low levels of serum cholesterol have been associated with stroke, depression and anti-social behavior
Keeping a Healthy Heart and Cholesterol Balance:
Maintain Healthy Arteries
² Vit. C - keeps makes collagen, keeps skin and arteries supple- works better with Vit E and lysine (collagen producer)
² Vit E thins blood and helps reduce oxidation of fats
² Omega 3s are anti-inflammatory – help protect arteries
² Studies show that those who ingest Omega 3 fatty acids can halve their risk of heart attack.
² Omega 3s are anti-inflammatory and help protect arteries
² Omega 3 fatty acids from oily fish, fish oil capsules, flax oil, soy, canola, pumpkin, walnut, mac-nut
² Seeds are high in Vit. E and essential fats (omega 3, 6, 9)
Maintain Healthy Mineral Balance
² Minerals and Sodium/Potassium balance are essential for heart tissue health.
² Emphasize magnesium, potassium, calcium from fresh fruits and vegetables
² Kidneys need Vit. A to regulate sodium/potassium
² avoid sodium chloride (table salt) try some of the other sea salts – minimally
² Magnesium deficiencies are strongly associated with heart attack risk
Reduce Saturated Fat
² The Liver makes cholesterol from saturated fat
² Saturated fats are found in meats, dairy products, hydrogenated oils (trans fats)
² Emphasize mono and polyunsaturated fats - olive oil and vegetable oils like safflower, soy, corn and oils from nuts and seeds like flax, canola, mac-nut
Increase HDL
² HDL takes the cholesterol out of the arteries and back to the liver
² Aerobic exercise increases HDL
² B3 (niacin) – get no flush – combine with a B complex
² Fiber helps bind cholesterol – sources: fruits, vegetables, whole grains, legumes, fiber supplements
² Homocysteine levels may be 40 times more predictive of heart attack than cholesterol levels
² Homocysteine damages artery walls allowing cholesterol, plaque to build up
² B Vitamins help the body convert homocysteine to useful energy
Supplement Summary based on recommendations by experts (see sources)
basic B Complex plus
Folic Acid : up to 400 mcg
B12: 12 mcg
B6 50 mcg
B3 500 – 1,000 mcg
Vit C 100 mg
Vit E 100 iu
Calcium and Magnesium 1:2 up to 1,000 mg is considered safe
Note: There is considerable evidence that eating up to 7 eggs per week has no effect on cholesterol – the focus should be on total cholesterol intake