Your Heart And Your Favorite Tipple: Be Alcohol Aware
This week I am sharing with you a guest post provided by Lisa Redmond.
When tackling the problems associated with heart disease, raised blood sugar and cholesterol the onus is usually rightly on tackling diet, weight and whether the patient is a smoker or not. One often overlooked issue with all of these conditions relates to the amount of alcohol a person drinks and how that can affect the overall health of someone who is battling cardiovascular disease. Many people assume that alcohol is something that may perhaps only affect organs like the liver, but it can take its toll on the heart too. Being alcohol aware and knowing the problems it can create are so important in getting a handle on heart disease.
Your heart and alcohol
In the US, it is recommended that anyone, whether suffering from ill health or not, should only drink one or two alcoholic drinks a day. A measure of alcohol equates to a 4oz glass of wine, a 12oz glass of beer or a 1oz measure of spirits. In small quantities alcohol can be beneficial for you, as part of a healthy, well balanced diet and exercise regime.
In fact studies have shown that red wine can be one of the drinks that actively helps to fight against heart disease – but only if it is taken in moderation and not drunk to excess. Red wine contains flavonoids which have a positive antioxidant effect on the system and help to fight against furring of the arteries.
Common myths about cholesterol, foods and fats
Guest post provided by Rebecca S. Reeves, DrPH, RD, FADA
2013 is shaping up to be a year of prevention, which should have you thinking about how well you are treating your own heart. If you are trying to maintain healthy cholesterol levels, or your doctor has said that you need to lower your cholesterol, you are probably trying to keep a close eye on your diet.
This does not mean that you must avoid all your favorite foods. What it might take is substituting different ingredients in a recipe or stir-frying a food rather than deep fat frying it.
Learning the difference in the types of fat that we eat and where these fats are found in our food is also important to controlling the cholesterol levels in our blood. Taking precautions today could prevent a heart condition tomorrow.
Here are some of the most common myths and facts that you should know.
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Heart Disease Risk and Cholesterol Levels
Do you take statin medication? If so, when did your doctor recommend you being statins? Was it when your lab results found your LDL cholesterol levels to be elevated?
LDL cholesterol has been the measure used to determine when lipid lowering therapy is needed…and statins are often the therapy started.
Research is beginning to question if LDL is the best measure for knowing if cholesterol treatment is warranted to reduce heart disease risk.
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Why is HDL Cholesterol Considered to be ‘Good’?
There are some very interesting questions coming out regarding the benefits of HDL cholesterol.
High HDL cholesterol has always been encouraged because people with higher HDL cholesterol levels have a reduced risk for heart disease. If you have low HDL cholesterol levels it’s likely that your doctor recommended you to boost levels through diet and exercise or by taking niacin supplements. This is due to the long held belief that HDL cholesterol reduces heart disease risk by “picking up” artery clogging cholesterol from circulation.
A new study utilizing modern genetic testing is challenging this theory, finding that there may not be a direct cause-and-effect relationship between reduced heart disease risk and high HDL cholesterol levels. Study findings indicate the high HDL levels themselves may not be protective on their own. These high HDL levels may be an indicator of something else reducing heart disease risk.
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Phytosterols, Red Yeast Rice, and Cholesterol
Phytosterols (plant sterols) are similar in structure to cholesterol. Consuming phytosterols as part of your diet can decrease total cholesterol because molecularly they are very similar to cholesterol. As you digest phytosterols they can prevent cholesterol from being absorbed into the bloodstream and therefore the cholesterol that is not absorbed is removed from the system as waste.
Red yeast rice is a fermented product where red yeast has grown on rice. It acts as a natural statin drug in that it forms monacolins (HMG-CoA reductase inhibitors) that lower cholesterol levels. Red yeast rice contains isoflavones, sterols, and monounsaturated fats that also promote lower cholesterol levels.
A study published April 2012 in the Journal of Dietary Supplements studied 18 individuals with high cholesterol. Daily for six weeks the 18 participants received a combination of phytosterols and red yeast rice.
Study results found the supplement combination decreased total cholesterol 19% and LDL Cholesterol 33%. No changes were seen in triglycerides, HDL cholesterol, blood pressure, BMI, or liver function.
For comparison, a 1999 study published in the Journal of the American Medical Association found statins to reduce LDL Cholesterol 28%.
Granted, this wasn’t a large study, but it does show there is likely a way to achieve the results of statins (or even better results) without needing the medication and the potential side effects.
Explore all your options with your doctor.
Keep in mind that even though red yeast rice is naturally occurring, it can deplete coenzyme Q10 levels just like statin drugs. Coenyzme Q10 plays a key role within every cell for energy production. Some coenzyme Q10 deficiency symptoms include aches/pains, fatigue, sore muscles, weakness, and shortness of breath. Be sure to supplement coenzyme Q10 if taking red yeast rice or statin medications.
Access the free e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.
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Heart Health Made Easy: Master the Basics to Lower Blood Pressure and Cholesterol for a Longer, Healthier Life
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Is Social Media Causing You to Gain Weight?
The new social media site Pinterest is coming under scrutiny for wrecking diets and causing increased calorie intake. Why? All those delicious pictures of sweet desserts!
As the third most popular social media platform, Pinterest now has more than 20 million users with a majority being women.
When users “pin” their favorite recipes the recipes tend to lean towards the unhealthy high calorie choices.
Red Velvet Cake
Chicken Taco Chili
Oreo Layer Dessert
Strawberries and Cream Dessert Squares
Gnocchi, Sweet Corn, & Arugula in Cream Sauce
Pumpkin Spice Donuts
Tin Roof Ice Cream Cake
And the list goes on. . .
All sounds delicious, right? On the negative side, the recipes tend to be high in added sugars, saturated fat, and calories.
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