Heart-healthy foods found to be significantly better in lowering cholesterol levels than a low fat diet!
Many studies have been conducted on the causes and prevention of heart disease. Boston University Framingham Heart Study continues to assess cardiovascular risk factors over three generations since 1948.
Recent studies show that a diet rich in proven heart-healthy foods is better (by 28-35%) than a low saturated fat diet for reducing LDL-cholesterol in patients with hyperlipidemia (high blood cholesterol).
- soy proteins
- sticky, viscous, soluble fibre and plant sterols from legumes, fruit and vegetables and oats, barley, psyllium
- nuts, particularly almonds
Further studies are needed to determine the diet’s effectiveness in the real-world, compared to the low saturated fat diet and in combination with drug therapy; whether blood vessels and cardiovascular health appear better on scans and whether there are less cardiovascular events.
Cholesterol, considered the main cause of heart attacks and strokes is also necessary for vital hormones and vitamin D synthesis. Bad and oxidised cholesterol and plaque are the problem.
Good versus Bad Cholesterol
Good High Density Lipoproteins (HDL) transport cholesterol out of the artery. Bad Low Density Lipoproteins (LDL) transport it into the artery wall. To help increase HDL / lower LDL:
- aerobic (cardio-vascular) exercise, lose excess weight
- moderate alcohol intake, non smoking
- eat soluble fibre, omega3 fish or flax oils
- avoid trans fats in processed biscuits, crisps and junk non-food
Plaque (similarly on teeth) sticks to arteries blocking blood flow, pushing up blood pressure triggering heart attacks and strokes. Plaque is a problem not just the cholesterol in it.
Oxidation (like rusting iron) causes roughness in the artery lining. Damage, e.g. from toxicity, pollution, smoking, radiation, stress, unhealthy eating, etc. and the normal by-product of energy production (metabolism) leave an overload (oxidative-stress) that the body struggles to clean up.
Inflammation results from the body’s fight against plaque and oxidation, leaving redness and swelling on the oxidised artery wall and in the plaque.
- Niacin (vitamin B3): boost blood flow, dilate blood vessels, reduce harmful LDL, increase good HDL
- CoQ10: increase ATP (energy) in the mitochondria (powerhouse) of cells. CoQ10 is depleted by statins.
- Olive leaf capsules: lower blood pressure and harmful triglyceride fats
- Hawthorne (crataegus) used as a heart restorative by Romans and Greeks since 1st Century to strengthen the heart muscle and increase blood flow without increasing pressure
Perhaps the wise choice is to consider the low/good fat and the heart-healthy food diet, natural support and eat a rainbow diet as mother nature intended. Of course, take your doctor’s advice on drugs when needed.
We are happy to advise you on your health matters. To learn about the full range of services offered by Aether Bios Clinic take a look at our website.
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