Guest guest Posted November 12, 2003 Report Share Posted November 12, 2003 What are the risks if a person has low cholesteol? Mine as been like that since I was a child. How can it be balanced? love the group great info Charlotte Southern Ca JoAnn Guest <angelprincessjo wrote: Cholesterol Management The cholesterol story began in 1951, when the Pentagon sent pathologists to Korea to study the bodies of servicemen lost in the war there. The pathologists autopsied some 2,000 soldiers. Although almost no one under 35 dies of coronary heart disease, more than 75 percent of the soldiers, average age 21, had yellow deposits of atherosclerotic plaque on their artery walls. These artery-clogging deposits, doctors had wrongly assumed, were only prevalent in much older men. The reports of the Army pathologists shocked the medical community. Before the Korea autopsies, doctors didn't realize how early the process of heart disease begins. Not long afterward, a waxy substance in the blood--cholesterol--was identified as a major contributor to the buildup of plaque and to heart disease risk. More recently, scientists have discovered that for every 1 percent drop in cholesterol levels, there is a 2 percent decrease in heart attack risk. Understanding the Numbers The total cholesterol level of the average American is higher than 200 milligrams per deciliter (mg/dl) of blood. Because heart attack risk rises sharply above that level, the American Heart Association urges everyone to take measures to reduce cholesterol if it's anywhere near that high. My reaction is that people should strive for a cholesterol range of 170 to 190. To make matters more complicated, there are two kinds of cholesterol- -low-density lipoproteins (LDL), which increase risk of heart attack, and high-density lipoproteins (HDL), which actually reduce it. You want to get your total cholesterol down below 190. But if you have high cholesterol, your doctor may focus specifically on your LDL levels and have you work to reduce those, since the " bad " kind is most clearly linked to heart disease. An estimated 25 percent of Americans have cholesterol levels high enough to place them at risk for heart attack, and 10 percent have levels so high that doctors are quick to prescribe drug treatments. But they're far less likely to tell you the Green Pharmacy ways to reduce your heart disease risk. Fiber Power Any and probably all plant fibers can lower cholesterol. That means eating a diet that includes lots of fruits, vegetables and whole grains, hopefully one with a minimum of fats. Oat bran has gotten a lot of publicity as a cholesterol reducer, but it's just one of many high-fiber foods. Organic fruits, vegetables and whole grains have similar effects. In fact, oat bran is one of the best fibers for lowering cholesterol. The components of oat bran that lower cholesterol are beta-glucans. But here again, oat bran is not the richest source. Barley contains up to three times more beta-glucans than oats, and cooked dried beans are also significant sources. The good news is that often it isn't necessary to resort to drugs. There are plenty of foods and herbs that can help bring cholesterol levels down. Green Pharmacy for High Cholesterol Along with getting adequate fiber from the foods you eat, there are a number of individual foods and herbs that can prove helpful. Carrot- (Daucus carota) and other foods containing pectin. Scottish studies showed that over a period of three weeks, a daily snack of two carrots lowered cholesterol levels by 10 to 20 percent in study participants. Carrots are high in the fiber pectin. Other good sources of pectin include apples and the white inner layer of citrus rinds. Enjoy these foods on a daily basis. (Yes, if you're eating an orange, nibble on a little of the white stuff.) I know that juicing is really big these days, so I'd like to offer a little advice. If you want to take these fruits and vegetables in beverage form, fine. But don't use a juicer on them if you want to get the full benefit of their pectin content. Just whir them in a blender instead. If you use a juicer, you extract most of the fiber, and only about 10 percent of the cholesterol-lowering pectin remains. You can also take supplements. University of Florida scientists reported that three tablespoons of grapefruit pectin daily, taken in capsules or as a food additive, can lower cholesterol by about 8 percent. If you go the supplement route, however, you should be aware that this type of fiber interferes with the uptake of certain important nutrients, including beta-carotene, boron, calcium,copper, iron and zinc. This is less of a problem when you consume the whole plant, because the plant itself supplies extra nutrients. But if you take pectin capsules, remember to eat your fruits and vegetables at a later meal to make sure you don't trigger any deficiencies. Avocado- (Persea americana). according to a report in the Lawrence Review of Natural Products, a respected newsletter, avocado can help reduce cholesterol. In one study, women were given a choice of a diet high in monounsaturated fats (olive oil) with avocado or a diet rich in complex carbohydrates (starches and sugars.) After six weeks, those on the olive oil-avocado diet showed an 8.2 percent reduction in cholesterol. I'm not advocating that you should cut back on complex carbohydrates, which are important to a healthy diet, but I am suggesting that you enjoy an occasional avocado. It contains some unique chemicals that you may not be getting elsewhere. Beans- for " Lecithin " -- (Phaseolus, various species). Beans are high in fiber and low in fat--just the ticket for lowering cholesterol. And they contain *lecithin*, a nutrient that also helps cut cholesterol. One study showed that a cup and a half of dried lentils or kidney beans a day, about the amount in a bowl of bean soup, can lower total cholesterol levels by 19 percent. Celery- (Apium graveolens). In one study, researchers fed laboratory animals a high-fat diet for eight weeks, which raised their cholesterol levels. Then they gave some of them celery juice. The juice significantly lowered total cholesterol and LDL levels in the animals. It certainly can't hurt to include more of this delicious vegetable in your diet. Garlic- (Allium sativum) and onion (A. cepa). Many studies show that the equivalent of one clove of garlic a day (or half an onion) lowers total cholesterol levels by 10 to 15 percent in most people. In one study, people given 800 milligrams (about one clove) of garlic daily experienced lower cholesterol levels as well as lower blood pressure. Garlic is an approved remedy in Europe for cardiovascular conditions, especially high cholesterol. In another study, two to three tablespoons of onion oil a day helped to lower cholesterol in about half of people with moderately high cholesterol. Their blood cholesterol levels fell 7 to 33 percent while they were taking the onion oil. It sounds to me as if it would be a good idea to include generous amounts of both of these tasty herbs in your daily diet. Ginger- (Zingiber officinale). Many studies show that ginger helps lower cholesterol. Why not add some ginger to spice up other cholesterol-lowering foods? Fenugreek --(Trigonella foenum-graecum). This herb is rich in a soothing fiber called mucilage. Its cholesterol-lowering activity has been demonstrated in laboratory experiments with animals and has also been demonstrated in humans. Nuts.-- You might think that people with high cholesterol should avoid high-fat nuts, but a study of more than 25,000 Americans showed that those who eat the most nuts are the least likely to be obese. It's possible that the nuts help produce feelings of satiety. Walnuts, for example, contain the neurotransmitter *serotonin*, which is involved in the sensation of satiety. High nut consumption, by the way, was also associated with lower incidence of fatal and nonfatal heart attacks. This should be of interest to anyone who is at risk because of high cholesterol levels. Sesame- (Sesamum indicum). All plants contain phytosterols, compounds that can be absorbed into the bloodstream, nudging out some of the cholesterol that's there. In my database, the food that shows up the highest in *phytosterols* (based on dry weight) is sesame seeds. Other foods that contain high amounts of *phytosterols*, in descending order of potency, include lettuce, sunflower seeds, hazelnuts, cucumbers, asparagus, okra, cauliflower, spinach, figs, onions, strawberries, pumpkin, radishes, apricots, celery and ginger. You could easily use this information to concoct cholesterol- lowering salads and soups to replace cholesterol-raising meats. A high-phytosterol fruit salad, for example, would include figs, strawberries and apricots with ginger. Shiitake-- (Lentinus edodes). These delicious mushrooms contain the compound lentinan. According to the Lawrence Review of Natural Products, lentinan has cholesterol-lowering action, along with anti- tumor, antiviral and immune-stimulating effects. In experimental animals given a low dose of a compound related to lentinan, cholesterol levels fell 25 percent. Dining for Low Cholesterol There are many, many foods and herbs that lower cholesterol. Why not mix them all to create a tasty, healthy diet that gets those numbers down where you want them to be? Here are some suggestions. For Breakfast- * Orange, grapefruit, apple and carrot whirred in a blender instead of plain orange juice * Organic Whole-grain muffins * Fresh organic fruit as available * Oat Bran waffles For Lunch * Cholesterol-cutting soup made with dried cooked beans, barley, onions, carrots and garlic, plus other spices to taste * Organic Whole-wheat bread topped with any nut butter--even non- hydrogenated peanut butter (not butter or margarine) * Organic High-fiber salads * Organic Whole-fruit cocktail * Oat or bran muffin For Dinner * Burrito made with refried beans, rice and salsa and wrapped in a whole-grain tortilla OR * Vegetarian chili made with tofu; organic whole grain muffins slathered with non-hydrogenated nut butter OR * Hot Doggones: Hot dog buns filled with coleslaw, barbecue sauce, mustard and onions (if you just can't do without hot dogs, make them vegetarian); lentil or black bean and wild rice soup OR * New England Boiled Dinner: One cup each of diced cabbage, carrots, onions, celery and organic potatoes, with a dash of herbs AND * A big green salad * Fresh organic Fruit After a week or two on a diet like this one, I'll wager there'll be a cholesterol reduction of 10 to 20 percent in most people who have elevated levels. http://www.mothernature.com/Library/bookshelf/Books/41/66.cfm _________________ JoAnn Guest mrsjoguest DietaryTipsForHBP http://www.geocities.com/mrsjoguest/AIM.html Quote Link to comment Share on other sites More sharing options...
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