Category: Cholesterol

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LMU 246 – The Cholesterol Connection: How High-Cholesterol Foods May Worsen Influenza and COVID-19

blog video image-246

The Cholesterol Connection: How High-Cholesterol Foods May Worsen Influenza and COVID-19

Source: Journal of Immunology (May 2022)

Lifestyle Medicine Update (June 15, 2022)

Introduction:

Have you ever wondered why some people who contract the influenza virus experience only mild symptoms, while others develop life-threatening complications? The answer to this puzzling question has long eluded scientists, with factors like nutritional status, comorbidities, and immune system strength all playing a role. However, recent research published in the Journal of Immunology in May 2022 has shed new light on this phenomenon, suggesting that high cholesterol foods may be a significant factor in promoting more severe infections, particularly in the lungs.

The Connection Between High-Fat Diets and Infection Susceptibility

Previous studies have established a link between high-fat diets, elevated blood cholesterol levels, and an increased susceptibility to infections. For instance, obesity is a known risk factor for severe COVID-19 and influenza. Additionally, high serum cholesterol levels have been associated with a higher risk of sepsis in influenza infections.

A Groundbreaking Study in 2022

The study conducted in 2022 delves deeper into this connection by utilizing a mouse model. Researchers found that feeding mice a high cholesterol diet significantly increased the severity of influenza A viral infections compared to mice fed a low cholesterol diet.

The Role of Inflammatory Cytokines

The key discovery of the study was that high cholesterol foods triggered immune cells, particularly in the lungs, to overproduce inflammatory cytokines. This overproduction led to the notorious cytokine storm, a life-threatening event often observed in severe influenza and COVID-19 infections. Preventing cytokine storms has become a crucial strategy in mitigating the complications of these viral infections.

Preparing the Lungs for Disaster

Surprisingly, even before the introduction of the influenza virus, the high cholesterol diet alone induced inflammatory changes in the lungs of the mice. This suggests that a high cholesterol diet primes the lungs for an adverse reaction should a virus invade, emphasizing the importance of considering host factors in disease outcomes. In essence, our internal environment largely dictates the severity of symptoms when facing such viruses.

The Implications for Human Health

This groundbreaking research offers crucial insights into what has been observed in human cases of influenza and COVID-19. Higher blood cholesterol levels increase the risk of severe and life-threatening outcomes, as they create an internal environment conducive to more severe infections. High cholesterol foods should be avoided for various reasons, including their detrimental effects on the risk of severe infections [1].

A Multifaceted Health Issue

While high blood cholesterol is a well-known risk factor for cardiovascular disease, the leading cause of death in society, this research underscores the additional dangers of high cholesterol foods. For the sake of your overall health, it’s essential to minimize the consumption of high cholesterol foods, including:

  1. Egg yolks
  2. Organ meats (liver, kidney, brains)
  3. Dairy products with more than 1% milk fat (butter, cheese, ice cream, cream, sour cream, ghee)
  4. Red meat (beef and pork products)
  5. Pastries (often containing butter, cream, and/or egg yolks)
  6. Shellfish (in moderation)

Conclusion

The link between high cholesterol foods and the severity of viral infections, such as influenza and COVID-19, is a compelling discovery with far-reaching implications for public health. This research highlights the importance of maintaining a balanced diet and avoiding high cholesterol foods to reduce the risk of severe infections. By understanding the role of dietary choices in our health, we can take proactive steps to protect ourselves from the dangers of these life-threatening diseases.

References

  1. ScienceDaily. (2022, May 19). Dietary cholesterol worsens inflammation, sickness in mice with influenza. https://www.sciencedaily.com/releases/2022/05/220519164853.htm
  2. Louie, A. Y., Tingling, J., Dray, E., Hussain, J., McKim, D. B., Swanson, K. S., & Steelman, A. J. (2022). Dietary Cholesterol Causes Inflammatory Imbalance and Exacerbates Morbidity in Mice Infected with Influenza A Virus. Journal of Immunology. https://pubmed.ncbi.nlm.nih.gov/35577367/
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 243 – Guarding Against Alzheimer’s: The Role of Cholesterol and Glucose

blog video image-243

Guarding Against Alzheimer's: The Role of Cholesterol and Glucose

Source: Alzheimer’s & Dementia Journal (March 2022)

Lifestyle Medicine Update (May 24, 2022)

Introduction:

Alzheimer’s disease, a formidable challenge for aging populations, remains poorly understood, with no effective treatments available. A study published in March 2022, an extension of the renowned Framingham Heart Study, reveals a vital link between early adulthood health markers and Alzheimer’s risk. High-density lipoprotein (HDL), known as “good cholesterol,” emerges as protective, while elevated blood glucose levels pose a risk. This emphasizes the importance of managing cholesterol and glucose levels early in life. Given Alzheimer’s growing threat and the lack of treatments, proactive health measures are crucial, offering hope and control over this formidable disease.

 

Understanding the Link Between Early Adulthood Health and Alzheimer’s Risk

Alzheimer’s disease, a relentless foe of the aging population, has puzzled researchers for decades. While effective disease-modifying therapies remain elusive, an intriguing study published in the journal Alzheimer’s & Dementia in March 2022 reveals a new layer of understanding. This research delves into the early chapters of our lives, highlighting the significance of maintaining healthy blood cholesterol and blood glucose levels during early and mid-adulthood to ward off Alzheimer’s disease later in life.

Unveiling the Study: A Tribute to the Framingham Heart Study

This study is not a standalone revelation; it is an extension of the famous Framingham Heart Study, a long-term endeavor that has followed the health journeys of thousands over the years. In this particular arm of the study, 4,932 individuals were meticulously tracked, uncovering a crucial connection between early adulthood health markers and Alzheimer’s disease risk.

Championing the Good Cholesterol: HDL’s Protective Role

The research highlights a striking association between high-density lipoprotein (HDL), often referred to as the “good cholesterol,” and Alzheimer’s risk. A mere 15 mg/dL increase in HDL levels during early and middle adulthood correlated with a reduced risk of Alzheimer’s disease in later life. HDL, known for its role in cholesterol transport, emerges as a potential shield against cognitive decline.

The Glucose Conundrum: A Warning Sign

Conversely, the study illuminates the ominous impact of elevated glucose levels during middle adulthood. A mere 15 mg/dL increase in blood glucose levels was found to correspond to a 14.5% increased risk of Alzheimer’s disease in the future. This revelation underscores the critical importance of maintaining optimal glucose levels throughout life’s journey.

A Holistic Approach: Factors Considered

To provide a comprehensive understanding, the researchers considered various factors such as age, sex, blood pressure, body mass index, smoking history, and educational status. The culmination of these insights led to a compelling conclusion: “Our findings suggest that careful management of cholesterol and glucose beginning in early adulthood can lower Alzheimer’s disease risk.”

Alzheimer’s: A Looming Threat

It’s essential to recognize the magnitude of Alzheimer’s disease, which currently stands as the fifth leading cause of death among Americans aged 65 and older. With no proven disease-modifying therapies in sight, early identification and proactive management of Alzheimer’s risk factors become paramount.

Guarding Against Alzheimer’s: A Lifelong Commitment

The study’s implications reach far beyond Alzheimer’s prevention. They underscore the critical role of managing cholesterol and glucose levels throughout adulthood. To minimize Alzheimer’s risk and promote overall well-being, consider these targets for a healthy life journey:

  1. Fasting Glucose Level: Maintain levels below 90 mg/dL (5.0 mmol/L).
  2. Fasting HDL: Keep levels above 60 mg/dL (1.6 mmol/L).

Additional Lifestyle Strategies:

  • Maintain optimal total blood cholesterol levels.
  • Engage in regular aerobic exercise.
  • Achieve and maintain an ideal body weight.
  • Ensure adequate intake of omega-3 fats, including supplements.
  • Limit or avoid alcohol consumption.
  • Keep your brain active through continuous learning.
  • Prevent head injuries.
  • Monitor and maintain optimal blood pressure.
  • Incorporate daily green tea consumption.
  • Ensure optimal vitamin D levels (above 75 nmol/L or 30 ng/ml).
  • After age 40 or 45, consider melatonin supplementation one hour before bedtime.
  • After age 55, explore supplements containing CDP-choline, Huperzine A, Bacopa monnieri, and Phosphatidylserine to support memory function.

Taking Charge of Your Alzheimer’s Risk

As science continues to unveil the mysteries of Alzheimer’s disease, one thing becomes clear: you have a remarkable degree of control over your risk factors. By embracing a holistic approach to health and implementing these strategies throughout your adult life, you empower yourself to reduce the risk of Alzheimer’s disease as the years unfold.

References:

  1. Zhang X et al. Midlife lipid and glucose levels are associated with Alzheimer’s disease. Alzheimer’s & Dementia Journal. March 23, 2022. [Read the full study here](https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.12641)
  2. [Alzheimer’s Disease Facts and Figures](http://www.alz.org/alzheimers_disease_facts_and_figures.asp)
  3. [Alzheimer’s Disease Genetics Fact Sheet](https://www.nia.nih.gov/alzheimers/publication/alzheimers-disease-genetics-fact-sheet)
  4. [Alzheimer’s Society UK – Diabetes and Dementia](http://alzheimers.org.uk/site/scripts/documents_info.php?documentID=161)
  5. [Psychology Today – Alzheimer’s and High Blood Sugar](http://www.psychologytoday.com/blog/evolutionary-psychiatry/201109/alzheimersand-high-blood-sugar)
  6. [National Alzheimer’s Latino Outreach Campaign – Diabetes and Alzheimer’s](http://www.alz.org/national/documents/latino_brochure_diabetes.pdf)
  7. Cedric Annweiler, Yves Rolland, Anne M Schott, Hubert Blain, Bruno Vellas, Francois R Herrmann, Olivier Beauchet. “Higher Vitamin D Dietary Intake Is Associated With Lower Risk of Alzheimer’s Disease: A 7-Year Follow-up,” J Gerontol A Biol Sci Med Sci., April 13, 2012. [Read the study here](http://biomedgerontology.oxfordjournals.org/content/early/2012/04/13/gerona.gls10 7.abstract)
  8. [Hopkins Medicine – Blood Pressure and Alzheimer’s Risk](http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/blood-pressureand- alzheimers-risk-whats-the-connection)
  9. [Archives of Neurology – High Blood Sugar](http://archneur.jamanetwork.com/article.aspx?articleid=1356776)
 
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 212 – Revolutionizing Heart Health: The Walnut Wonder

Revolutionizing Heart Health: The Walnut Wonder

Source: American Heart Association Journal – Circulation (August 2021)

Lifestyle Medicine Update (September 2, 2021)

Introduction:

Unlocking the Cholesterol Solution with Walnuts: A groundbreaking 2021 Circulation study reveals that consuming just half a cup of walnuts daily can significantly lower LDL-cholesterol, even in older individuals already taking statin drugs. This two-year research involved healthy adults, and the results are impressive, indicating that walnuts could be a potent ally in the fight against high cholesterol, offering a natural, accessible, and delicious approach to heart health.

Cracking the Cholesterol Conundrum with Walnuts

We’ve long been aware that high levels of LDL-cholesterol in the bloodstream are a major red flag for heart attacks and various cardiovascular ailments. Strategies such as reducing saturated and trans fats, steering clear of deep-fried and battered foods, and embracing a diet rich in soluble fiber from sources like beans, peas, oats, soy products, and more have been cornerstones in our battle against cholesterol. But what if we told you that a humble nut could hold the key to cholesterol control? A groundbreaking study published in the esteemed journal Circulation in August 2021 reveals that consuming just half a cup of walnuts each day can significantly reduce both total cholesterol and the notorious LDL-cholesterol, even in older individuals already taking cholesterol-lowering statin drugs such as Crestor and Lipitor.

The Walnut Revolution: A Two-Year Study

This revelatory research spanned a period of two years and included 708 male and female participants aged 63 to 79. These individuals, hailing from both Barcelona, Spain, and Loma Linda, California, were healthy, independent-living adults. Half of the participants were tasked with incorporating half a cup of walnuts into their daily diet for the duration of the study, while the other half were instructed to abstain from walnut consumption during the same period.

Walnuts: Cholesterol’s Nemesis

The results of the study are nothing short of impressive. Participants who consumed half a cup of walnuts daily experienced an average reduction of 7.9% in LDL-cholesterol levels for men and 2.6% for women by the study’s conclusion. What’s even more remarkable is that 32% of these subjects were already on cholesterol-lowering statin drugs. This suggests that the cholesterol-lowering benefits of walnuts could potentially be even more pronounced in individuals who are not taking statin medications. These findings carry significant weight, as statin drugs alone sometimes fall short of bringing LDL cholesterol down to the optimal range for preventing heart attacks and strokes. Incorporating just half a cup of walnuts into your daily routine could provide an additional layer of defence against high cholesterol, potentially reducing the need for statin medications.

Beyond Genetics: A Holistic Approach to Cholesterol Control

It’s important to note that approximately 5-10% of the population grapples with genetically high cholesterol levels, necessitating the use of statin drugs to bring LDL-cholesterol within the safe range. However, even in these cases, adopting prudent dietary and lifestyle strategies, including the daily inclusion of half a cup of walnuts, can be remarkably beneficial in achieving ideal LDL-cholesterol levels. Additionally, taking a daily supplement that combines natural agents like Gum Guggul and Artichoke Leaf extract has been shown to further aid in achieving this goal.

While it’s true that various nuts can modestly reduce LDL-cholesterol levels, with almonds and cashews making notable appearances, walnuts stand out as the frontrunners in this cholesterol-reducing race. Not only do they have the most substantial impact, but they also offer an extra dose of omega-3 fats in the form of alpha-linolenic acid.

In Closing

The 2021 Circulation study has unveiled the remarkable potential of walnuts as allies in the quest for heart health. With the ability to lower both total cholesterol and LDL-cholesterol, walnuts have emerged as a natural, accessible, and delicious strategy for enhancing cardiovascular well-being. Whether you’re already on statin medications or seeking proactive measures for cholesterol control, embracing the power of walnuts may be the heart-smart choice you’ve been looking for.

References:

  1. Sujatha Rajaram, Montserrat Cofán, Aleix Sala-Vila, Ella Haddad, Mercè Serra-Mir, Edward Bitok, Irene Roth, Tania M. Freitas-Simoes, Amandeep Kaur, Cinta Valls-Pedret, Mónica Doménech, Keiji Oda, Dolores Corella, Joan Sabaté, Emilio Ros. Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial. Circulation, 2021. [Link to the study](https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.121.054051)
  2. Other Nuts That Lower Cholesterol. WebMD. [Link to the article](https://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction:

Unlocking the Cholesterol Solution with Walnuts: A groundbreaking 2021 Circulation study reveals that consuming just half a cup of walnuts daily can significantly lower LDL-cholesterol, even in older individuals already taking statin drugs. This two-year research involved healthy adults, and the results are impressive, indicating that walnuts could be a potent ally in the fight against high cholesterol, offering a natural, accessible, and delicious approach to heart health.

Cracking the Cholesterol Conundrum with Walnuts

We’ve long been aware that high levels of LDL-cholesterol in the bloodstream are a major red flag for heart attacks and various cardiovascular ailments. Strategies such as reducing saturated and trans fats, steering clear of deep-fried and battered foods, and embracing a diet rich in soluble fiber from sources like beans, peas, oats, soy products, and more have been cornerstones in our battle against cholesterol. But what if we told you that a humble nut could hold the key to cholesterol control? A groundbreaking study published in the esteemed journal Circulation in August 2021 reveals that consuming just half a cup of walnuts each day can significantly reduce both total cholesterol and the notorious LDL-cholesterol, even in older individuals already taking cholesterol-lowering statin drugs such as Crestor and Lipitor.

The Walnut Revolution: A Two-Year Study

This revelatory research spanned a period of two years and included 708 male and female participants aged 63 to 79. These individuals, hailing from both Barcelona, Spain, and Loma Linda, California, were healthy, independent-living adults. Half of the participants were tasked with incorporating half a cup of walnuts into their daily diet for the duration of the study, while the other half were instructed to abstain from walnut consumption during the same period.

Walnuts: Cholesterol’s Nemesis

The results of the study are nothing short of impressive. Participants who consumed half a cup of walnuts daily experienced an average reduction of 7.9% in LDL-cholesterol levels for men and 2.6% for women by the study’s conclusion. What’s even more remarkable is that 32% of these subjects were already on cholesterol-lowering statin drugs. This suggests that the cholesterol-lowering benefits of walnuts could potentially be even more pronounced in individuals who are not taking statin medications. These findings carry significant weight, as statin drugs alone sometimes fall short of bringing LDL cholesterol down to the optimal range for preventing heart attacks and strokes. Incorporating just half a cup of walnuts into your daily routine could provide an additional layer of defence against high cholesterol, potentially reducing the need for statin medications.

Beyond Genetics: A Holistic Approach to Cholesterol Control

It’s important to note that approximately 5-10% of the population grapples with genetically high cholesterol levels, necessitating the use of statin drugs to bring LDL-cholesterol within the safe range. However, even in these cases, adopting prudent dietary and lifestyle strategies, including the daily inclusion of half a cup of walnuts, can be remarkably beneficial in achieving ideal LDL-cholesterol levels. Additionally, taking a daily supplement that combines natural agents like Gum Guggul and Artichoke Leaf extract has been shown to further aid in achieving this goal.

While it’s true that various nuts can modestly reduce LDL-cholesterol levels, with almonds and cashews making notable appearances, walnuts stand out as the frontrunners in this cholesterol-reducing race. Not only do they have the most substantial impact, but they also offer an extra dose of omega-3 fats in the form of alpha-linolenic acid.

In Closing

The 2021 Circulation study has unveiled the remarkable potential of walnuts as allies in the quest for heart health. With the ability to lower both total cholesterol and LDL-cholesterol, walnuts have emerged as a natural, accessible, and delicious strategy for enhancing cardiovascular well-being. Whether you’re already on statin medications or seeking proactive measures for cholesterol control, embracing the power of walnuts may be the heart-smart choice you’ve been looking for.

References:

  1. Sujatha Rajaram, Montserrat Cofán, Aleix Sala-Vila, Ella Haddad, Mercè Serra-Mir, Edward Bitok, Irene Roth, Tania M. Freitas-Simoes, Amandeep Kaur, Cinta Valls-Pedret, Mónica Doménech, Keiji Oda, Dolores Corella, Joan Sabaté, Emilio Ros. Effects of Walnut Consumption for 2 Years on Lipoprotein Subclasses Among Healthy Elders: Findings From the WAHA Randomized Controlled Trial. Circulation, 2021. [Link to the study](https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.121.054051)
  2. Other Nuts That Lower Cholesterol. WebMD. [Link to the article](https://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol)
 

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 141 – Reducing Heart Disease Risk: The Hidden Dangers of Saturated Fats

LMU-141

LMU 141 – Reducing Heart Disease Risk: The Hidden Dangers of Saturated Fats

Source: Gov. UK Scientific Advisory Committee on Nutrition (August 2019)

Lifestyle Medicine Update (August 30, 2019)

Introduction:

In the pursuit of healthier living, we often encounter warnings about reducing the intake of trans-fats, deep-fried foods, and excessive refined sugar. While these concerns are valid and well-founded, the discussion around another dietary villain tends to slip under the radar: saturated fats. A comprehensive review published on August 1st, 2019, by the UK’s Scientific Advisory Committee on Nutrition (SACN) in collaboration with Public Health England shed light on the undeniable connection between saturated fats and health. This article dives into the core findings of the SACN report, highlighting the impact of saturated fats on cholesterol levels, heart health, and overall wellbeing.

The SACN Report: Unveiling the Truth

The SACN report was a landmark effort that consolidated insights from 47 systematic reviews and meta-analyses to unravel the intricate relationship between saturated fats and human health. The culmination of this rigorous analysis led the Advisory Committee to reach several crucial conclusions:

  1. Higher consumption of saturated fats is directly linked to elevated blood cholesterol levels.
  2. Increased intake of saturated fats escalates the risk of heart disease.
  3. A prudent dietary choice involves substituting saturated fats with healthier unsaturated fats.
  4. The current advice, advocating for saturated fat consumption not exceeding 10% of daily food energy, remains valid.

The significance of these findings lies in their potential to reshape dietary habits, potentially curbing the prevalence of heart disease and its associated complications.

The Pathway to Heart Health: Understanding Saturated Fats

When you indulge in saturated fats, an intricate biochemical journey unfolds within your body. These fats traverse from the gut to the liver, where they stimulate cholesterol production. This cholesterol is indispensable for transporting saturated fats through the bloodstream, where they are either utilized as an energy source by muscles or stored as fat in adipose tissue. However, this process comes with its own set of complications.

Saturated fats trigger a surge in blood cholesterol levels, exceeding the limits conducive to optimal health. The surplus cholesterol eventually accumulates as plaque within arteries, initiating a gradual narrowing process that can culminate in blockages, heart attacks, ischemic strokes, and other vascular issues. Furthermore, excessive saturated fat intake renders blood stickier, elevating the risk of dangerous blood clots, which can trigger heart attacks, strokes, or potentially fatal deep vein thrombosis. Additionally, saturated fats promote inflammation by activating specific receptors on immune cells, contributing to the development of artery wall inflammation and escalating heart attack risk.

The Culprits: Foods High in Saturated Fats

A major challenge lies in the ubiquity of foods rich in saturated fats. The SACN report has highlighted some prominent offenders that individuals should be cautious about including in their diet:

  1.  Cakes, except for Angel Food Cake, with a particular emphasis on frosting.
  2. Pastries such as donuts, cream puffs, and chocolate eclairs.
  3. Certain muffins, often containing more than 2 grams of saturated fat.
  4. Biscuits, a common accompaniment to meals.
  5. Pancakes and French toast, depending on preparation methods.
  6. Animal products including beef, pork, and lamb.
  7. Dairy items like butter, cream, ice cream, and high-fat cheese.
  8. Oils like palm oil and coconut oil, along with shortening.
  9. Chicken legs, with skinless chicken breast being a healthier alternative.
  10. Some breakfast cereals, potato chips, and prepackaged popcorn.

Setting the Bar: Ideal Cholesterol Levels

The pursuit of heart health involves striving for specific cholesterol benchmarks. According to the SACN report, the optimal total blood cholesterol level should be at or below 3.9 mmol/L (150 mg/dl), with LDL-cholesterol (often referred to as “bad cholesterol”) maintained at or below 1.5 mmol/L (58 mg/dl). Monitoring your cholesterol levels by undergoing a blood test after a 12-hour fast can offer valuable insights into your heart disease risk.

Conclusion: Making Informed Choices for Heart Health

The SACN report underscores the undeniable impact of saturated fats on heart health and overall wellbeing. It serves as a clarion call for individuals to make informed dietary choices, emphasizing the reduction of saturated fat intake. While discussions around trans-fats and refined sugar are vital, the conversation around saturated fats should not be neglected. Armed with the knowledge of how these fats influence cholesterol levels, inflammation, and clot formation, individuals can proactively modify their diet to mitigate the risks of heart disease and related complications.

References:

  1. Gov. UK Independent Report: Saturated fats and health: SACN Report) [https://www.gov.uk/government/publications/saturated-fats-and-health-sacn-report](https://www.gov.uk/government/publications/saturated-fats-and-health-sacn-report)
  2. Full Downloadable Report SACN: [SACN_report_on_saturated_fat_and_health.pdf](SACN_report_on_saturated_fat_and_health.pdf)
Eat Smart, Live Well, Look Great,
 

Dr. James Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements
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LMU 128 – The Cholesterol-Reducing Powers of Soy Protein: A Melodic Symphony of Heart Health

LMU-128

LMU 128 – The Cholesterol-Reducing Powers of Soy Protein: A Melodic Symphony of Heart Health

Source: Journal of Nutrition (April 2019)

Lifestyle Medicine Update (May 8, 2019)

Introduction:

In the grand tapestry of health, dietary choices often take center stage. Among the diverse array of nutritional symphonies, one instrumental piece has gained renewed prominence—a study published in the esteemed Journal of Nutrition in April 2019. This study, akin to a melodic composition, unravels the harmonious relationship between soy protein and cholesterol levels, resonating with profound implications for heart health.

The Prelude: A Meta-Analysis of Promise

The symphony’s overture opens with a meta-analysis—an ensemble of 46 studies orchestrated by researchers from St. Michael’s Hospital in Toronto. The focus? The delicate interplay between soy intake and cholesterol levels. As the curtains rise, these researchers delve into a comprehensive review of the clinical landscape, seeking the crescendo of evidence that underscores soy’s potential in lowering the notorious “bad cholesterol” (LDL-cholesterol) and total blood cholesterol levels.

Resonating Harmonies: Soy’s Cholesterol-Reducing Cadence

In the realm of heart health, soy emerges as a virtuoso, serenading LDL-cholesterol levels with a symphony of reduction. As the research spotlight shines on 41 trials, the melody becomes clear—soy protein possesses the prowess to quell LDL-cholesterol, the cholesterol variant infamous for fostering arterial plaque buildup. A three to four percent reduction in LDL cholesterol emerges as a subtle yet significant transformation.

The Counterpoint: Soy as a Sublime Substitute

Yet, within this composition, an elegant counterpoint emerges. The allure of soy protein extends beyond its direct effects—it resides in its power to replace protein sources laden with saturated fats. Imagine the culinary tableau—a vibrant vegetable stir-fry infused with tofu, a veggie burger sizzling with possibility, or the embrace of textured vegetable protein in lieu of meat-based indulgences. In this elegant exchange, soy protein stands as a guardian of heart health, lowering LDL-cholesterol while thwarting the ascent of cholesterol-raising saturated fats found in meats.

The Refrain: A Cholesterol-Lowering Cadence

This chorus of soy’s potential is not confined to individual meals—it spans the melodic journey of a consistent dietary practice. As soy’s harmonies continue to resonate, the lead researcher, Dr. Jenkins, underscores the importance of this dietary cadence. He likens this harmony to the recently released Food Guide by Health Canada, a harmonious symphony that underscores the value of plant protein consumption.

Conclusion: Orchestrating Heart Health

As the final notes of this nutritional symphony fade into the realm of possibility, they linger with a poignant truth. The dietary choices we make are not mere culinary whims but powerful compositions that shape the harmonies of our health. The study’s revelation shines a spotlight on soy protein’s role as a virtuoso in the realm of cholesterol reduction, painting a lyrical picture of heart health and paving the way for plant-based melodies to resound in the dietary landscape.

References:

Sonia Blanco Mejia, Mark Messina, Siying S Li, Effie Viguiliouk, Laura Chiavaroli, Tauseef A Khan, Korbua Srichaikul, Arash Mirrahimi, John L Sievenpiper, Penny Kris-Etherton, David J A Jenkins. A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults. *The Journal of Nutrition*, 2019.
[Link](https://academic.oup.com/jn/article/149/6/968/5426307)


Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction

In the grand tapestry of health, dietary choices often take center stage. Among the diverse array of nutritional symphonies, one instrumental piece has gained renewed prominence—a study published in the esteemed Journal of Nutrition in April 2019. This study, akin to a melodic composition, unravels the harmonious relationship between soy protein and cholesterol levels, resonating with profound implications for heart health.

The Prelude: A Meta-Analysis of Promise

The symphony’s overture opens with a meta-analysis—an ensemble of 46 studies orchestrated by researchers from St. Michael’s Hospital in Toronto. The focus? The delicate interplay between soy intake and cholesterol levels. As the curtains rise, these researchers delve into a comprehensive review of the clinical landscape, seeking the crescendo of evidence that underscores soy’s potential in lowering the notorious “bad cholesterol” (LDL-cholesterol) and total blood cholesterol levels.

Resonating Harmonies: Soy’s Cholesterol-Reducing Cadence

In the realm of heart health, soy emerges as a virtuoso, serenading LDL-cholesterol levels with a symphony of reduction. As the research spotlight shines on 41 trials, the melody becomes clear—soy protein possesses the prowess to quell LDL-cholesterol, the cholesterol variant infamous for fostering arterial plaque buildup. A three to four percent reduction in LDL cholesterol emerges as a subtle yet significant transformation.

The Counterpoint: Soy as a Sublime Substitute

Yet, within this composition, an elegant counterpoint emerges. The allure of soy protein extends beyond its direct effects—it resides in its power to replace protein sources laden with saturated fats. Imagine the culinary tableau—a vibrant vegetable stir-fry infused with tofu, a veggie burger sizzling with possibility, or the embrace of textured vegetable protein in lieu of meat-based indulgences. In this elegant exchange, soy protein stands as a guardian of heart health, lowering LDL-cholesterol while thwarting the ascent of cholesterol-raising saturated fats found in meats.

The Refrain: A Cholesterol-Lowering Cadence

This chorus of soy’s potential is not confined to individual meals—it spans the melodic journey of a consistent dietary practice. As soy’s harmonies continue to resonate, the lead researcher, Dr. Jenkins, underscores the importance of this dietary cadence. He likens this harmony to the recently released Food Guide by Health Canada, a harmonious symphony that underscores the value of plant protein consumption.

Conclusion: Orchestrating Heart Health

As the final notes of this nutritional symphony fade into the realm of possibility, they linger with a poignant truth. The dietary choices we make are not mere culinary whims but powerful compositions that shape the harmonies of our health. The study’s revelation shines a spotlight on soy protein’s role as a virtuoso in the realm of cholesterol reduction, painting a lyrical picture of heart health and paving the way for plant-based melodies to resound in the dietary landscape.

References:

Sonia Blanco Mejia, Mark Messina, Siying S Li, Effie Viguiliouk, Laura Chiavaroli, Tauseef A Khan, Korbua Srichaikul, Arash Mirrahimi, John L Sievenpiper, Penny Kris-Etherton, David J A Jenkins. A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults. *The Journal of Nutrition*, 2019.
[Link](https://academic.oup.com/jn/article/149/6/968/5426307)

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 79 – Nutty Delights: Cashews as Cholesterol Champions

LMU-79

LMU 79 – Nutty Delights: Cashews as Cholesterol Champions

Source: American Journal of Clinical Nutrition (May 2017)

Lifestyle Medicine Update (January 27, 2018)

Introduction:

In the realm of nutritional exploration, certain ingredients rise above the rest, revealing their potential to reshape health outcomes. As we’ve previously uncovered the heart-healthy prowess of almonds and walnuts, our journey now leads us to the intriguing world of cashews. In May 2017, the American Journal of Clinical Nutrition unveiled a study that bestowed cashews with a remarkable ability – the power to lower bad cholesterol levels. This revelation adds another layer of depth to the role of nuts in shaping cardiovascular health.

A Symphony of Cholesterol Management: The Cashew Revelation

Our journey into the world of cashews commences with a recognition of their status as the third most-consumed tree nut in the United States. Rich in monounsaturated fats and polyunsaturated fats, cashews weave a tapestry of health-promotion, intricately linked to reduced cardiovascular disease risk. While a touch of saturated fat graces their composition, a third of this component is stearic acid – a friend to cholesterol levels, as it refrains from causing a surge in their realms.

Unravelling the Study: Cashews Versus Potato Chips

To witness cashews’ cholesterol-altering prowess, we must traverse the study’s landscape. Enrolled in this exploration were 51 men and women, aged 21 to 73, bearing high bad cholesterol readings – a concern that stood as a potent backdrop. These individuals carried a pronounced risk, with an average LDL-cholesterol reading of 4.1 mmol/L (159 mg/dL). Above 2.5 mmol/L (96 mg/dL) lies the realm of heightened heart attack and stroke risk, with the ideal residing under 2.0 mmol/L (77 mg/dL).

Within this framework, the study pursued its mission. The participants adhered to their typical American dietary patterns, with a twist. One group embraced the allure of potato chips, while the other embarked on a cashew-laden journey, consuming 1-2 oz of cashews daily for 28 days. A 2-week intermission saw a switch in roles, allowing a comprehensive view of cashews’ effects.

The Symphony’s Crescendo: Cholesterol Transformation

As the curtain lifted, the study’s findings unveiled a symphony of change. After 28 days of cashew consumption, a 4% decline in total cholesterol and a 5% reduction in LDL-cholesterol danced before the researchers’ eyes. HDL-cholesterol, the benevolent guardian of heart health, and triglyceride levels stood unchanged. In contrast, the group embracing potato chips witnessed a different tale. A nearly 1% uptick in total cholesterol and a 1.2% increase in LDL-cholesterol painted a contrasting picture.

The Nutty Conclusion: A Bounty of Health

In the realm of dietary choices, the study’s implications reverberate with significance. A mere handful of cashews stands poised as a worthy adversary to the allure of potato chips and their high carbohydrate counterparts. This nutty alternative showcases its potential to lower bad cholesterol and total cholesterol, transforming the landscape of heart health.

Nuts as Pillars of Health: A Harmonious Symphony

Drawing the threads together, nuts continue to form the cornerstone of cardiovascular well-being. The journey has revealed almonds’ prowess in balancing cholesterol, walnuts’ remarkable anti-cancer and heart disease properties, and now, cashews’ potential to usher in cholesterol transformation. The overarching narrative is one of enhanced heart health and mortality reduction, sculpted by the regular consumption of these nutrient-rich wonders.

Culmination and Call to Action

The study in the American Journal of Clinical Nutrition has cast a spotlight on the potential of cashews in the realm of cardiovascular health. As science and nutrition intertwine, a simple truth emerges: the choices we make in our diets hold the power to shape our well-being. In the tapestry of health, the inclusion of cashews stands as an invitation to partake in a symphony of nutty delights – a journey towards heart health, vitality, and longevity.

References

Cashews Research: http://ajcn.nutrition.org/content/105/5/1070.abstract
Mah E et al. Cashew consumption reduces total and LDL-cholesterol: a randomized, crossover, controlled-feeding trial. Am J Clin Nutr. Vol 15 No. 5:1070-1078 (May 2017)
HDL Research: Berryman CE, Fleming JA, Kriss-Etherton PM. Inclusion of almonds in a cholesterol-lowering diet improves plasma HDL subspecies and cholesterol efflux to serum in normal-weight individuals with elevated LDL cholesterol. Journal of Nutrition. August 1, 2017. Vol 147, No 8:1517-1523
http://jn.nutrition.org/content/147/8/1517


Eat Smart, Live Well, Look Great,

Dr. Meschino

Introduction
In the realm of nutritional exploration, certain ingredients rise above the rest, revealing their potential to reshape health outcomes. As we’ve previously uncovered the heart-healthy prowess of almonds and walnuts, our journey now leads us to the intriguing world of cashews. In May 2017, the American Journal of Clinical Nutrition unveiled a study that bestowed cashews with a remarkable ability – the power to lower bad cholesterol levels. This revelation adds another layer of depth to the role of nuts in shaping cardiovascular health.

A Symphony of Cholesterol Management: The Cashew Revelation
Our journey into the world of cashews commences with a recognition of their status as the third most-consumed tree nut in the United States. Rich in monounsaturated fats and polyunsaturated fats, cashews weave a tapestry of health-promotion, intricately linked to reduced cardiovascular disease risk. While a touch of saturated fat graces their composition, a third of this component is stearic acid – a friend to cholesterol levels, as it refrains from causing a surge in their realms.

Unravelling the Study: Cashews Versus Potato Chips
To witness cashews’ cholesterol-altering prowess, we must traverse the study’s landscape. Enrolled in this exploration were 51 men and women, aged 21 to 73, bearing high bad cholesterol readings – a concern that stood as a potent backdrop. These individuals carried a pronounced risk, with an average LDL-cholesterol reading of 4.1 mmol/L (159 mg/dL). Above 2.5 mmol/L (96 mg/dL) lies the realm of heightened heart attack and stroke risk, with the ideal residing under 2.0 mmol/L (77 mg/dL).

Within this framework, the study pursued its mission. The participants adhered to their typical American dietary patterns, with a twist. One group embraced the allure of potato chips, while the other embarked on a cashew-laden journey, consuming 1-2 oz of cashews daily for 28 days. A 2-week intermission saw a switch in roles, allowing a comprehensive view of cashews’ effects.

The Symphony’s Crescendo: Cholesterol Transformation
As the curtain lifted, the study’s findings unveiled a symphony of change. After 28 days of cashew consumption, a 4% decline in total cholesterol and a 5% reduction in LDL-cholesterol danced before the researchers’ eyes. HDL-cholesterol, the benevolent guardian of heart health, and triglyceride levels stood unchanged. In contrast, the group embracing potato chips witnessed a different tale. A nearly 1% uptick in total cholesterol and a 1.2% increase in LDL-cholesterol painted a contrasting picture.

The Nutty Conclusion: A Bounty of Health
In the realm of dietary choices, the study’s implications reverberate with significance. A mere handful of cashews stands poised as a worthy adversary to the allure of potato chips and their high carbohydrate counterparts. This nutty alternative showcases its potential to lower bad cholesterol and total cholesterol, transforming the landscape of heart health.

Nuts as Pillars of Health: A Harmonious Symphony
Drawing the threads together, nuts continue to form the cornerstone of cardiovascular well-being. The journey has revealed almonds’ prowess in balancing cholesterol, walnuts’ remarkable anti-cancer and heart disease properties, and now, cashews’ potential to usher in cholesterol transformation. The overarching narrative is one of enhanced heart health and mortality reduction, sculpted by the regular consumption of these nutrient-rich wonders.

Culmination and Call to Action
The study in the American Journal of Clinical Nutrition has cast a spotlight on the potential of cashews in the realm of cardiovascular health. As science and nutrition intertwine, a simple truth emerges: the choices we make in our diets hold the power to shape our well-being. In the tapestry of health, the inclusion of cashews stands as an invitation to partake in a symphony of nutty delights – a journey towards heart health, vitality, and longevity.

References
Cashews Research: http://ajcn.nutrition.org/content/105/5/1070.abstract
Mah E et al. Cashew consumption reduces total and LDL-cholesterol: a randomized, crossover, controlled-feeding trial. Am J Clin Nutr. Vol 15 No. 5:1070-1078 (May 2017)
HDL Research: Berryman CE, Fleming JA, Kriss-Etherton PM. Inclusion of almonds in a cholesterol-lowering diet improves plasma HDL subspecies and cholesterol efflux to serum in normal-weight individuals with elevated LDL cholesterol. Journal of Nutrition. August 1, 2017. Vol 147, No 8:1517-1523
http://jn.nutrition.org/content/147/8/1517

 

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements
Posted on by

LMU 62 – Why Polyunsaturated Fats Lower Cholesterol and Saturated Fats Raise Cholesterol

LMU-62

LMU 62 – Cracking the Code: How Fats Impact Cholesterol Levels

Source: The Journal of Nutrition. 2005

Lifestyle Medicine Update (August 12, 2017)

Introduction:

The enigma of how different types of dietary fats influence cholesterol levels has lingered in the scientific and health communities for years. What exactly is the connection between saturated fats, trans fats, and polyunsaturated fats, and how do they shape our cholesterol profiles? The key to this puzzle lies in a remarkable review published in 2005 in *The Journal of Nutrition*. This comprehensive analysis offers a long-awaited explanation for the intricate relationship between dietary fats and cholesterol levels, ushering in a new understanding that has the potential to revolutionize heart health strategies.

The Road of Absorption: A Journey through the Gut

When we consume foods containing various fats, whether saturated, trans, or polyunsaturated (including omega-3 fats), they embark on a complex journey through our bodies. These fats are transported from the gut through minuscule carriers called chylomicrons, which enter the lymphatic system before eventually entering the bloodstream. While some fats are stored in fat cells and muscle tissue, others find their way to liver cells, setting the stage for the cholesterol-challenging events that follow.

The Liver’s Role: Orchestrating Cholesterol Production

The presence of saturated fats, trans fats, and polyunsaturated fats within the liver triggers a significant response – the activation of cholesterol production. Cholesterol is a crucial component that facilitates the transportation of these fats back into the bloodstream, now encapsulated within very low-density lipoproteins (VLDL). Liver cells release these VLDLs into the bloodstream, and their fate is determined by the interplay between fat cells, muscle cells, and liver cells.

Fat Cells and Muscles: Balancing Act of Storage and Utilization

Fat cells play a pivotal role in storing fat, while muscles use fat as a primary fuel source during periods of rest, light activity, exercise, and fasting. As VLDLs shed their fat content, they transform into low-density lipoproteins (LDL), often referred to as “bad cholesterol.” The LDL cholesterol contains predominantly synthesized cholesterol, originating from the liver.

LDL-Receptors: The Heart of Cholesterol Clearance

Here’s the turning point that reshapes our understanding of cholesterol’s impact on health. The consumption of polyunsaturated fats, encompassing omega-3 fats and monounsaturated fats, triggers an increase in LDL-receptors on liver cells. This critical shift empowers the liver to remove excess LDL cholesterol from the bloodstream, thwarting the rise of harmful cholesterol levels. The influence of these polyunsaturated fats extends beyond receptor quantity; they enhance the fluidity of cell membranes housing LDL-receptors, further optimizing cholesterol clearance.

Polyunsaturated Fats: A Multifaceted Ally in Liver Health

Polyunsaturated fats wield further influence within the liver, inhibiting the conversion of carbohydrates into cholesterol-raising saturated fat. This process, which typically produces palmitic acid, a cholesterol-elevating saturated fat, is slowed down by polyunsaturated fats. Consequently, the liver produces less cholesterol. Additionally, polyunsaturated fats stimulate the conversion of cholesterol into bile acids, crucial in digesting fats following a meal. As these bile acids cannot revert to cholesterol, polyunsaturated fats contribute to a reduced total cholesterol pool within the liver.

Identifying the Culprits: Saturated and Trans Fats

Saturated fats responsible for the most significant rise in blood cholesterol include lauric, myristic, and palmitic acid. These fats are prevalent in beef, pork, and high-fat dairy products. While coconut and palm oil contain substantial lauric acid and other cholesterol-raising saturated fats, the role of trans fats is even more alarming. Trans fats not only elevate bad cholesterol levels but also lower good cholesterol (HDL), contributing to a double jeopardy scenario.

Empowering Your Diet for Heart Health

As we unravel the intricate dance between dietary fats and cholesterol regulation, a clear path to heart health emerges. To lower LDL cholesterol and raise HDL cholesterol, consider embracing the following dietary and lifestyle strategies:

  1. Make Mindful Choices: Reduce or eliminate intake of beef, pork, high-fat dairy products, coconut oil, and palm oil.
  2. Trans Fat Awareness: Steer clear of trans fats found in pastries, creamy salad dressings, shortenings, and certain processed foods.
  3. Embrace Healthy Fats: Incorporate fish (twice weekly), olive oil, nuts, avocados, and monounsaturated fats into your diet.
  4. Swap Smartly: Opt for lean protein sources like chicken breast, turkey breast, and soy products.
  5. Plant Power: Beans, peas, ground flaxseed, psyllium husk fiber, oat bran, apples, and artichokes are your allies in cholesterol management.
  6. Sugar and Starch Moderation: Reduce refined sugars and starchy foods, as they can trigger cholesterol-raising saturated fat production in the liver.
  7. Exercise and Weight Management: Engage in endurance exercise and maintain a healthy weight to boost HDL cholesterol.

Achieving Optimal Cholesterol Levels

As this revelation reshapes our approach to heart health, the goal of achieving ideal cholesterol levels becomes clearer than ever:

  • Total Cholesterol: Aim for levels below 3.9 mmol/L (150 mg/dl).
  • LDL Cholesterol: Target levels below 2.0 mmol/L (76 mg/dl).

Conclusion: Unleashing the Power of Dietary Fats

The intricate web connecting dietary fats and cholesterol levels is gradually unravelling, revealing a wealth of insights that can transform heart health strategies. With the guidance offered by the research from *The Journal of Nutrition*, individuals now possess the tools to wield their dietary choices as a means of fine-tuning their cholesterol profiles. As the landscape of heart health evolves, it’s time to embrace the power of knowledge and take charge of our well-being.

Reference

Fernandez ML and West KL. Mechanisms by which dietary fatty acids modulate plasma lipids. The Journal of Nutrition. 2005. 135:2075-2078.
http://jn.nutrition.org/content/135/9/2075.full

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements
Posted on by

LMU – 02 Artichoke Extracts: Lowering Glucose and Cholesterol with Antioxidant Effects to Prevent Atherosclerosis

LMU-02

LMU 02 - Artichoke Extracts: Lowering Glucose and Cholesterol with Antioxidant Effects to Prevent Atherosclerosis

Source: Journal of Food and Nutrition Research, Vol. 4, No.1, 2016. p.60-68

Lifestyle Medicine Update (March 2016)

Introduction:

Artichokes (Cynara scolymus L.) are a Mediterranean vegetable that has recently gained attention for its potential health benefits. A study published in the Journal of Food and Nutrition Research in 2016 explored the effects of artichoke extracts on glucose and cholesterol levels in rats. The results indicated that artichoke extracts, particularly from the Green Globe variety, showed hypoglycemic and hypocholesterolemic properties. This article delves deeper into the mechanisms behind these effects, highlighting the major phenolic compounds in artichoke extracts and their potential impact on human health.

Artichoke Extracts and Their Active Phenolic Compounds

The study utilized two varieties of artichokes, Green Globe (G) and Violet (V), to extract active phenolic compounds from the leaves and heads. The researchers identified five significant compounds in the aqueous methanolic extracts. These compounds are known for their potential health benefits, such as antioxidant and anti-inflammatory properties.

Hypoglycemic and Hypocholesterolemic Effects

The researchers conducted experiments on albino rats to investigate artichoke extracts’ hypoglycemic and hypocholesterolemic effects. The artichoke leaf extract (ALE) and head extract (AHE) were administered orally to the rats at different concentrations. The results demonstrated that the Green Globe artichoke leaf extract (LEG) had the most hypoglycemic effect. Additionally, artichoke extracts positively impacted total cholesterol levels, reduced LDL (low-density lipoprotein) and triglyceride levels, increased glutathione peroxides, and lowered malondialdehyde (MDA) levels in the rat serum.

Mechanisms of Action

Artichoke leaf extract has been proposed to be antiatherogenic, which means it may help prevent atherosclerosis, a condition characterized by plaque buildup in the arteries. The extract’s lipid-reducing and antioxidant effects play a vital role. Studies suggest that artichoke leaf extract inhibits cholesterol biosynthesis in hepatocytes and decreases the oxidation of LDL. Moreover, ALE enhances the biliary excretion of cholesterol and increases its conversion to bile acids, reducing cholesterol levels. Furthermore, the extract disrupts the intestinal microflora, affecting the absorption of various compounds, including cholesterol. This dual mechanism of action contributes to its hypocholesterolemic activity.

Luteolin, one of the major phenolic compounds in artichoke extracts, modulates the activity of HMG-CoA reductase, a key enzyme in the cholesterol biosynthesis pathway. This, along with the antioxidant properties of chlorogenic acid and luteolin, contributes to inhibiting LDL oxidation. These effects further support the hypocholesterolemic activity of artichoke extracts, making them a potential preventive treatment for mild hypercholesterolemia.

Health Benefits and Recommendations

The findings of the study underscore the potential health benefits of artichoke extracts. Regularly consuming artichoke heads, hearts, or leaves can help lower cholesterol and blood sugar levels, support liver health, and boost antioxidant defenses due to their rich antioxidant content. Artichokes are also a great source of dietary fiber, making them a healthy addition to any diet.

Conclusion

In conclusion, artichoke extracts have demonstrated significant hypoglycemic and hypocholesterolemic effects in rats, particularly those from the Green Globe variety. Active phenolic compounds contribute to these beneficial effects. The antioxidant properties of artichoke extracts may also help prevent atherosclerosis by reducing LDL oxidation. Considering these findings, incorporating artichoke heads, hearts, or leaves into the diet may be a wise choice for individuals seeking to improve their cholesterol and glucose levels while enjoying artichokes’ additional health benefits. However, further research is warranted to validate these effects in humans and establish appropriate dosages for supplementation.

References

  1. Study Abstract
  2. Artichoke is a superfood

Eat Smart, Live Well, Look Great!

Dr. James Meschino

Introduction:

Artichokes (Cynara scolymus L.) are a Mediterranean vegetable that has recently gained attention for its potential health benefits. A study published in the Journal of Food and Nutrition Research in 2016 explored the effects of artichoke extracts on glucose and cholesterol levels in rats. The results indicated that artichoke extracts, particularly from the Green Globe variety, showed hypoglycemic and hypocholesterolemic properties. This article delves deeper into the mechanisms behind these effects, highlighting the major phenolic compounds in artichoke extracts and their potential impact on human health.

Artichoke Extracts and Their Active Phenolic Compounds

The study utilized two varieties of artichokes, Green Globe (G) and Violet (V), to extract active phenolic compounds from the leaves and heads. The researchers identified five significant compounds in the aqueous methanolic extracts. These compounds are known for their potential health benefits, such as antioxidant and anti-inflammatory properties.

Hypoglycemic and Hypocholesterolemic Effects

The researchers conducted experiments on albino rats to investigate artichoke extracts’ hypoglycemic and hypocholesterolemic effects. The artichoke leaf extract (ALE) and head extract (AHE) were administered orally to the rats at different concentrations. The results demonstrated that the Green Globe artichoke leaf extract (LEG) had the most hypoglycemic effect. Additionally, artichoke extracts positively impacted total cholesterol levels, reduced LDL (low-density lipoprotein) and triglyceride levels, increased glutathione peroxides, and lowered malondialdehyde (MDA) levels in the rat serum.

Mechanisms of Action

Artichoke leaf extract has been proposed to be antiatherogenic, which means it may help prevent atherosclerosis, a condition characterized by plaque buildup in the arteries. The extract’s lipid-reducing and antioxidant effects play a vital role. Studies suggest that artichoke leaf extract inhibits cholesterol biosynthesis in hepatocytes and decreases the oxidation of LDL. Moreover, ALE enhances the biliary excretion of cholesterol and increases its conversion to bile acids, reducing cholesterol levels. Furthermore, the extract disrupts the intestinal microflora, affecting the absorption of various compounds, including cholesterol. This dual mechanism of action contributes to its hypocholesterolemic activity.

Luteolin, one of the major phenolic compounds in artichoke extracts, modulates the activity of HMG-CoA reductase, a key enzyme in the cholesterol biosynthesis pathway. This, along with the antioxidant properties of chlorogenic acid and luteolin, contributes to inhibiting LDL oxidation. These effects further support the hypocholesterolemic activity of artichoke extracts, making them a potential preventive treatment for mild hypercholesterolemia.

Health Benefits and Recommendations

The findings of the study underscore the potential health benefits of artichoke extracts. Regularly consuming artichoke heads, hearts, or leaves can help lower cholesterol and blood sugar levels, support liver health, and boost antioxidant defenses due to their rich antioxidant content. Artichokes are also a great source of dietary fiber, making them a healthy addition to any diet.

Conclusion

In conclusion, artichoke extracts have demonstrated significant hypoglycemic and hypocholesterolemic effects in rats, particularly those from the Green Globe variety. Active phenolic compounds contribute to these beneficial effects. The antioxidant properties of artichoke extracts may also help prevent atherosclerosis by reducing LDL oxidation. Considering these findings, incorporating artichoke heads, hearts, or leaves into the diet may be a wise choice for individuals seeking to improve their cholesterol and glucose levels while enjoying artichokes’ additional health benefits. However, further research is warranted to validate these effects in humans and establish appropriate dosages for supplementation.

References

  1. Study Abstract
  2. Artichoke is a superfood

Eat Smart, Live Well, Look Great!

Dr. James Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

Adeeva Supplements