Get Down On Triglycerides

Supplementing lab rats diet with lipoic acid had a significant effect in lowering triglycerides, which along with cholesterol levels and blood pressure are one of the key risk factors in cardiovascular disease.

A recent study found that lipoic acid lowered triglyceride levels up to 60 percent. If this holds true for humans, it would be a greater impact than found with other dietary supplements, and similar to the effects of some prescription drugs.

This study was just published in the Archives of Biochemistry and Biophysics. , a professional journal. “The extent of triglyceride reduction was really dramatic, we didn’t expect it to be this profound.” Regis Moreau, an assistant professor with the Linus Pauling Institute at Oregon State University said “The potential is good that this could become another way to lower blood triglycerides and help reduce the risk of atherosclerosis. It’s pretty exciting.”

Lipoic acid is a natural compound found at low levels in some foods, including red meat and green leafy vegetables. A powerful antioxidant, it’s been of considerable research interest in recent years for its apparent ability to reduce mitochondrial decay in cells and perhaps slow the process of aging. And it’s been used in Europe for decades as a treatment for the neuropathic complications of diabetes.

Until about 10 years ago, high blood levels of triglycerides, which is basically fat , were not thought to be as significant as cholesterol at predicting atherosclerosis and heart disease. That view has changed, and most experts now see triglycerides as a third important risk factor for atherosclerosis, along with levels of “good” HDL and “bad” LDL cholesterol.

In this research, it was found that supplements of lipoic acid appeared to affect triglyceride levels through two pathways. After eating, lipoic acid supplementation increased the rate of disappearance of triglycerides in the bloodstream. And supplements also reduced the genetic expression of enzymes in the liver that synthesize triglycerides.

Lipoic acid supplements have in various studies been shown to be an appetite suppressant, but control groups of laboratory animals were used in this research to ensure that lower triglyceride levels were not the result simply of less food intake.

The rats used in the experiment were obese to begin with, and developed higher triglyceride levels as the experiment proceeded and they aged – but the animals given lipoic acid fared much better. As they grew from five weeks of age to nine weeks, the blood triglyceride levels doubled in rats given the supplement, but went up more than 400 percent in the other group not given supplements.

The amount of lipoic acid supplementation used in these laboratory experiments would equate to about two grams per day for a 150-pound person, researchers said. Lipoic acid has been used by some people for years as a dietary supplement and found to be safe, Moreau said.

“We believe that a novel means of controlling triglyceridemia in this animal model has been revealed,” researchers wrote in their report. “Given its strong safety record, lipoic acid may have therapeutic applications for the treatment or prevention of hypertriglyceridemia and diabetic dyslipidemia in humans.”

A Wake Up Call To Be More Effective

I just remembered that today is my second birthday. Life threw me a curve ball when on January 8, 2007 I had a heart attack and wound up having a quintuple bypass. I really learned the importance of maintaining a healthy life style.

While family history plays an important part in heart disease, the risks can be reduced by exercising, controlling your weight, and getting the proper nutrition.

I firmly believe that is what helped me recover quicker from my heart attack.I had to change some things in my life, if I wanted to remain healthy and be there for my family, I had to take this “curve Ball” and change it into an opportunity to learn, grow, and take another path in my personal journey. I had to make choices about weight loss, my diet, the nutrition I was getting and exercising regularly.

I had take charge of my condition that was now a part of my life or let it take charge of me. I had to discover things inside myself that helped me change a setback into a positive opportunity to be better.

The habits that I changed were things I knew but let slide and needed to get back in shape mentally as well as physically. I became acquainted with Dr Coveys philosophies in the early 90’s when I attended his 7 Habits of Highly Effective People Seminars, and became a third party teacher myself. I found it inspiring to apply these habits to help me take charge of living a healthier lifestyle.

In case you have not heard of them, the habits are:
Be Proactive
Begin With the End in Mind
Put first Things First
Think Win-Win
Seek First to Understand, then to be Understood
Synergize
and Sharpen the Saw.

Physically I talked to doctors, nurses, dietitians, and other heart attack patients to set up a re-habilitation plan. Along with taking my prescribed medicine I supplement my diet with a daily 81mg aspirin fish oil, so I get more Omega 3 in my diet. It seems to be helping with keeping tryglycerides lower and I am thankful for that. I also take a multi-vitamin and vitamins C and E regularly.

So that’s my story and I think I’ll celebrate by taking a nice long walk after a healthy lunch.

New Year ... Fresh Start

The Christmas season is coming to a close and new year resolutions are being made left and right.

As usual a big one for me is to eat healthier and watch my cholesterol and triglycerides. I don’t intend to beat up on myself for where I may have fallen short but instead gently remind myself about how cholesterol and triglycerides play a part in staying healthy.


The level of cholesterol in the bloodstream greatly affects the risk of developing heart disease. The higher the level of blood cholesterol the greater the risk for heart disease.


Why? Too much cholesterol in the blood builds up in the walls of arteries. With time, this buildup causes arteries to become narrow, which slows or stops the blood flow to the heart. The end result if the blood supply to a portion of the heart is completely cut off is a heart attack.



Many factors affect cholesterol levels: heredity, weight, age, diet, physical activity, and gender to name a few.

High blood cholesterol itself does not cause symptoms. You may not know your blood cholesterol level is too high. So, it’s important to have your cholesterol measured. Adults age 20 or older should have their cholesterol checked at least once every 5 years. It best to have a blood test called a lipoprotein profile. This test measures total cholesterol, "good-HDL" and "bad-LDL" cholesterol, as well as, another form of fat in the blood.

High cholesterol is treated with lifestyle changes like a heart healthy eating plan, physical activity, and weight loss. If that isn’t enough there are medications that can be prescribed that include statins, bile acid sequestrants, nicontinic acid, and fibric acids.

To learn more about high cholesterol:
A special Web page about cholesterol that explains how to lower high blood cholesterol for those who want to prevent or already have heart disease

Publications about cholesterol.

A special Aim for a Healthy Weight Web page that explains how to assess your risk for developing obesity-related diseases, such as heart disease, and how to lose weight sensibly.

Healthy Vs. Lousy Cholesterol

I read an interesting article that Lisa Nelson wrote in healthcentral.com about low density lipoprotein LDL and VLDL very low density lipoprotein. I must admit I have a terrible time remembering all the acronyms, or which is good and bad, so let me see if I got this straight.

First off I need to raise HDL, High Density Lipoprotein or as I like to call it “Healthy” Cholesterol and lower triglycerides, VLDL and LDL.

Let's begin with Food. If we eat too much it provides more energy (calories) than we need right away. The liver breaks down some the carbohydrates and protein and forms triglycerides (fat) and cholesterol.

Oil (fat) and water (blood) don’t mix, so the liver coats the fat (triglycerides) with a protein, cholesterol, and phospholipid shell. The final product is called a lipoprotein (lipo or lipid = fat).

Lipoproteins transport cholesterol, fat, and proteins throughout our systems. LDL (low density lipoprotein) and VLDL (very low density lipoprotein) transport mostly fat and cholesterol, but differ in the amount of each.

When the liver releases VLDL into circulation, enzymes in the bloodstream interact with the triglycerides within the lipoprotein and change the package from "very low density" to "low density". LDL is "less dense" than VLDL.

If you have high LDL levels, an oxidation process takes place that leads to plaque development in your artery walls, damage to vessel linings, and heart disease. Eating a wide variety of fruits and vegetables rich in antioxidants, such as vitamin C and vitamin E may slow or inhibit this oxidation process.

So, what does this all mean?

LDL and VLDL are both "lipoprotein packages" in your blood. Both are considered bad types of cholesterol. I remember this by telling myself that L stands for “Lousy”

They differ in what each package carries.

LDL (low-density lipoprotein) "Lousy" cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation. LDL should be less than 130 mg/dl, ideally less than 100 mg/dl.

VLDL (very low-density lipoprotein) "Very Lousy" cholesterol contains minimal protein and mainly transports triglycerides.

To prevent VLDL and LDL from clogging your arteries, follow a diet to lower cholesterol and consume antioxidant rich fruits and vegetables.
That’s my story and I’m sticking to it.

I take a statin to lower cholesterol … Why take fish oil?

Recently Dr William Davis who writes articles for healthcentral.com recommended that one of his patients add fish oil to their heart disease prevention regimen.

The question was whether to stop taking fish oil, because they were already taking a cholesterol drug, and the statin drug is so powerful that it should eliminate the need. His answer was No. It's not even close to the truth.

Even if one believed all statin drug research studies, you would know they were paid for the pharmaceutical industry. It's not a shock that studies paid for by the sponsor are likely to favor the sponsor.

That doesn't necessarily mean that the data doesn't contain some truth, but the benefits could be overstated. Even so, it's clear from the hundreds of studies performed that a statin drug like Lipitor, can help reduce heart attacks and death from heart disease by 30-35%, but not eliminate risk totally.

The benefits of adding omega-3 fatty acids from fish oil to statins are documented in a trial, in which 19,000 Japanese participants experienced a 19% relative reduction in cardiovascular events when 1800 mg of EPA (alone) was added to a statin drug. What makes this study especially remarkable is the fact that it occurred in the Japanese, whose intake of omega-3 from diet is already fairly high, usually ranging from 1800-3000 mg EPA + DHA per day. Benefits for less enthusiastic fish eaters, like myself, would be expected to be even greater.

Omega-3 fatty acids from fish oil also:

Reduce triglycerides dramatically - an effect that is dependent on the dose of EPA + DHA used.

Accelerate after-eating clearance of digestive by-products, i.e., they correct post-prandial abnormalities. Post-prandial abnormalities are potent causes of carotid and vascular disease.

Modify the character (fragmentation potential, structural strength) of plaque. People taking fish oil have firmer, more stable, less fragmentable plaque.

Raise HDL modestly - If you buy fish oil from worldclassnutrition, supplementstogo, other discounters, a healthy dose of fish oil might cost you $3 per month. Compare that to the $120 per month average cost of a statin agent.

So, do statin drugs make omega-3 fatty acids from fish oil unnecessary? … NOT. Adding omega-3 fatty acids from fish oil, or eating fish permits us to get closer, not to reduction, but towards elimination of risk for heart disease.

That’s Roughage to you!

Do you have high cholesterol? Increase your fiber!
Do you have high blood pressure? Increase your fiber!
Are you overweight? Increase your fiber!

What's the deal with fiber (aka roughage)? It seems to play a role in just about all our health problems.

With blood pressure and cholesterol, dietaty fiber binds to cholesterol in circulation and helps remove it from the body. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

On the weight control side of things, fiber increases how full you feel, which aids youer efforts to lose weight and/or maintain a healthy weight.

Things You Need to Know to Make Dietary Fiber Work for You:

There are two types of fiber.

Insoluble Fiber

Insoluble fiber remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance.

Soluable Fiber

Soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels.

Sources of insoluble fiber

These include, fruit skins and root vegetable skins.
Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables)
Wheat and whole-wheat products
Wheat oat
Corn bran
Seeds and nuts

Sources of soluble fiber

Oat and oat bran
Legumes (dried beans and peas)
Nuts
Barley, rye
Flaxseed
Fruits (i.e. oranges, apples, prunes, plums, berries)
Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
Psyllium husk

How much do you need?

Nutritionists say 25-35 grams of dietary fiber everyday. Of this, 15 grams should be soluble. In the US the average fiber intake is 12-18 grams/day.
If your current diet is very low in dietary fiber, don't increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your fiber intake gradually.

So, select high fiber foods, especially foods that contain soluble fiber. Click here, or here, to find sources of fiber supplements online!

Carbs and Heart Issues

Dr. William Davis recently wrote a fascinating article about having what he calls a wheat belly and what that means to heart disease risks.

Low HDL cholesterol, high triglycerides, and small LDL particles, are the three most common abnormalities today behind heart disease.
Along with this pattern comes high blood pressure, high blood sugar, diabetes and pre-diabetes, increased inflammation, increasingly blood clot-prone blood. This common collection that now afflicts over 50 million Americans, of which I am one, goes by a number of names, including metabolic syndrome, insulin resistance syndrome, and syndrome X.

A wheat belly is like a "beer belly," which too many of us already know too much about, and results in the same protruding , sagging abdomen that develops when you overindulge in processed carbohydrates. It represents the fat that laces the intestines.

While we know that candy bars and soda’s aren’t good for health, most Americans have allowed processed carbohydrates, but especially wheat products like pretzels, crackers, breads, waffles, pancakes, breakfast cereals and pasta, to dominate diet. Dr Davis blames the extreme over-reliance on these foods for the obesity and related issues.

How did this happen?

Back in the 60s, we had sandwiches with white bread, hamburgers on white flour buns, spaghetti made with bleached, enriched flour. Data from the 1970s and 1980s, however, demonstrated conclusively that using whole grains, with the bran and B-vitamins left in, was better for bowel health, blood pressure and cholesterol values . Then on to the 90s and the new century, and the new spin became “eat more whole grains, eat more whole grains,” repeated by “official” organizations and propagated by countless media conversations. And we Americans followed right along.

But while video games, unhealthy snacks, and vending machines have been the main target for the nationwide epidemic of obesity and diabetes, it’s notewrthy that increased weight has befallen even active people who eat “healthy” with plenty of whole grains.

It’s the grains that are largely behind the obesity and diabetes epidemic, at least among the frustrated health-conscious. But not all grains. Oats and flaxseed, for instance, seem to not contribute to weight and the associated patterns like small LDL.

Try this: Eliminate all forms of wheat for a 4 week period--no breakfast cereals, no breads of any sort, no pasta, no crackers, no pretzels, etc. Instead, increase your vegetables; healthy oils; lean proteins (lean red meats, chicken, fish, turkey, eggs, Egg Beaters, yogurt and cottage cheese); raw nuts like almonds, walnuts, and pecans; and fruit. Of course, avoid fruit drinks, candy, and other garbage foods, even if they're wheat-free.

People have reported that they think clearer, have more energy, and sleep more deeply. Hunger also becomes less of an issue. Most people lose the insatiable hunger pangs that occur 2-3 hours after a wheat-containing meal. Instead, hunger is a soft signal that gently prods you that it's time to consider eating again. You may even find that you miss meals, just because you forgot to eat.

As Spock would say: “Most curious.”

Along with foregoing that trip to Mickey D or Burger King, or all the other fast food that exists there is also something to be said for getting that extra kick start, with a well thought out supplement regimen, along with exercise.

NURSE'S HEART ATTACK EXPERIENCE

I received an email from a friend of mine this morning and it again reminded me of the importance of maintaining a healthy life style. While family history plays a part in heart disease, the risks can be made less by exercising, maintaining your weight, and getting the proper nutrition. I firmly believe that is what helped me recover from my heart attack.

My symptoms were not all the same. I had the nausea, broke out in a sweat, and got sick, but it also felt like the Cheshire Cat from Alice in Wonderland was sitting on my chest.

It was a different feeling than I had ever had before, so I took some aspirin, woke up my wife, and off to the Hospital I went. In the end I wound up having a quintuple bypass.

Here is a description from a woman’s perspective. ============================================================Diane K. in AZ
I was aware that female heart attacks are different, but this is the best description I've ever read.


Women and heart attacks (Myocardial infarction). Did you know that women rarely have the same dramatic symptoms that men have when experiencing heart attack. you know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest & dropping to the floor that we see in the movies.


Here is the story of one woman's experience with a heart attack.


I had a completely unexpected heart attack at about 10 :30 PM with NO prior exertion, NO prior emotional trauma that one would suspect might've brought it on. I was sitting all snugly & warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, 'A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.


A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly and this time drink a glass of water to hasten its progress down to the stomach. This was my initial sensation---the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.


After that had seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasming), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR).


This fascinating process continued on into my throat and branched out into both jaws. 'AHA!! NOW I stopped puzzling about what was happening -- we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we? I said aloud to myself and the cat, 'Dear God, I think I'm having a heart attack !'


I lowered the foot rest, dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself 'If this is a heart attack, I shouldn't be walking into the next room where the phone is or anywhere else ... but, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in moment.''


I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics . I told her I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to unbolt the door and then lie down on the floor where they could see me when they came in.


I then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the Cardiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like 'Have you taken any medications?') but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stents t o hold open my right coronary artery.


I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the Paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St. Jude are only minutes away from my home, and my Cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stents.


Why have I written all of this to you with so much detail? Because I want all of you who are so important in my life to know what I learned first hand.


1. Be aware that something very different is happening in your body not the usual men's symptoms but inexplicable things happening (until my sternum and jaws got into the act). It is said that many more women than men die of their first (and last) MI because they didn't know they were having one and commonly mistake it as indigestion, take some Maalox or other anti-heartburn preparation and go to bed, hoping they'll feel better in the morning when they wake up .. which doesn't happen.


My female friends, your symptoms might not be exactly like mine, so I advise you to call the Paramedics if ANYTHING is unpleasantly happening that you've not felt before. It is better to have a 'false alarm' visitation than to risk your life guessing what it might be!


2. Note that I said 'Call the Paramedics.' Ladies, TIME IS OF THE ESSENCE! Do NOT try to drive yourself to the ER -- you're a hazard to others on the road and so is your panicked husband who will be speeding and looking anxiously at what's happening with you instead of the road. Do NOT call your doctor -- he doesn't know where you live and if it's at night you won't reach him anyway, and if it's daytime, his assistants (or answering service) will tell you to call the Paramedics. He doesn't carry the equipment in his car that you need to be saved! The Paramedics do, principally OXYGEN that you need ASAP. Your Dr. will be notified later.


3. Don't assume it couldn't be a heart attack because you have a normal cholesterol count. Research has discovered that a cholesterol elevated reading is rarely the cause of an MI (unless it's unbelievably high and/or accompanied by high blood pressure). MIs are usually caused by long-term stress and inflammation in the body, which dumps all sorts of deadly hormones into your system to sludge things up in there.


Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware.


The more we know, the better chance we could survive.

The AADE7 Action Plan for managing your diabetes

This is the last in a series of articles about self managing your diabetes. This action plan is another step on your tool to take with you on your journey.

The purpose of this action plan is to help you set easy-to-achieve self-care goals, one goal at a time. As you follow this plan, remember to aim for progress, not perfection.

Read the list of the seven self-care behaviors. Write down the one behavior that seems most challenging. This will be your primary goal.

Under the goal you select, write down a small commitment toward that goal. Be sure to use proactive language. For instance, if your goal is “Being Active” your commitment might be I choose to walk each day for 15 minutes. If it’s “Monitoring” I choose to check my blood glucose levels 3 times each day. Remember to start with small choices!

Put your goal in a win-win frame of mind. Under your commitment statement write the names of two (or more) people who can help you achieve your goal – at least one from your medical team (doctor, educator, dietitian, etc) and one from your social circle (spouse, friend or child).
Contact the people you listed above and share your goal with them. Schedule periodic meetings or appointments with them to check your progress. Write those meetings down on your calendar.

When you feel you have made progress with this goal, select another goal from the list of self-care behaviors and repeat these steps.
Post your commitment sheet where you can see it.

Also keep this information with you for inspiration and encouragement. It will “recharge” your proactive spirit as you move closer to mastering all the diabetes self-care behaviors.

Reduce High Blood Cholesterol NOW!

Hi,
In January of 2007, I had to have a quintuple bypass operation, after experiencing a heart. Since then, a couple of related risk factors that I had to learn more about and manage in order to remain healthy are cholesterol and triglycerides. Here is what the National Institute of Health has to say about it.
Reduce High Blood Cholesterol
The level of cholesterol in the bloodstream greatly affects the risk of developing heart disease. The higher the level of blood cholesterol, the greater the risk for heart disease or heart attack.
Why? When there is too much cholesterol (a fat-like substance) in the blood, it builds up in the walls of arteries. Over time, this buildup causes arteries to become narrowed, and blood flow to the heart is slowed or blocked. If the blood supply to a portion of the heart is completely cut off, a heart attack results.
Various factors affect cholesterol levels: diet, weight, physical activity, age and gender, and heredity.
High blood cholesterol itself does not cause symptoms. You may not know your blood cholesterol level is too high. So, it’s important to have your cholesterol measured. Adults age 20 or older should have their cholesterol checked at least once every 5 years. It best to have a blood test called a lipoprotein profile. This test measures total cholesterol, "good" and "bad" cholesterol, as well as, another form of fat in the blood.
High cholesterol is treated with lifestyle changes–a heart healthy eating plan, physical activity, and loss of excess weight–and, if those do not lower it enough, medication. Medications include statins, bile acid sequestrants, nicontinic acid, and fibric acids.
To learn more about high cholesterol:
A special Web page about cholesterol that explains how to lower high blood cholesterol for those who want to prevent or already have heart disease
Publications about cholesterol.
A special Aim for a Healthy Weight Web page that explains how to assess your risk for developing obesity-related diseases, such as heart disease, and how to lose weight sensibly