11

Three-Hypers SeriesHyperlipidemia 11 Lower Cholesterol with Diet 11

LDLLDL

LDL

Different foods lower cholesterol in various ways.

Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.

(LDL)

Some give you polyunsaturated fats, which directly lowerLDL.

And some contain plant sterols and stanols, which block the body from absorbingcholesterol.

(Dietary fiberorroughage) (Polysaccharide)(Lignin)

20-30

(Cellulose) (Lignin) (Wax)(Chitin) (pectin) (-glucan) (Inulin)(oligosaccharide)

() () ()

() () ()

Curr Atheroscler Rep.2008 Dec;10(6):473-7.Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk.Bazzano LA.200812

(LDL-C)

1.

1. Oats.1.

12

An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. 12Add a banana or some strawberries for another half-gram.

2035510

Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half thatamount.)2035510

The NCEP recommends consuming at least 5 to 10 grams of soluble fiber daily as part of the TLC diet, but 10 to 25 grams daily is preferable.

3510Beta-(beta-glucan),

Eating oats with at least 3 grams of soluble fiber every day, for example, can lower LDL and total cholesterol by 5 to 10 percent.3510

The soluble fiber that oats and barley contain called beta-glucan is particularly powerful.Beta-(beta-glucan),

2.

2. Barley and other whole grains.

Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber theydeliver.2

3.

3. Beans.3.

3.5

Beans are especially rich in soluble fiber. Every half-cup of cooked lima beans provides 3.5 grams, for example. 3.5

They also take awhile for the body to digest, meaning you feel full for longer after a meal.

Thats one reason beans are a useful food for folks trying to lose weight.

With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatilefood. - -

J Nutr.2007 Nov;137(11):2391-8.Pinto bean consumption changes SCFA profiles in fecal fermentations, bacterial populations of the lower bowel, and lipid profiles in blood of humans.200711

One study inThe Journal of Nutritionfound that consuming a half cup of cooked dried pinto beans (2 grams of soluble fiber) daily for 12 weeks decreased LDL cholesterol by about 7 percent.2127

20076

4.

4. Eggplant and okra.4.

These two low-calorie vegetables are good sources of solublefiber.

5.

6. Vegetable oils.6.

LDLLDLHDL

While butter and other solid fats raise cholesterol, the unsaturated fats in oils help lower it. Polyunsaturated fats, found primarily in corn, safflower, sesame, soybean, and sunfloweroil, slash LDL cholesterol. Monounsaturated fats, found mainly in olive, avocado, and canola oil, not only lower LDL, but may also raise HDL.LDLLDLHDL

()()LDL

Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lowerLDL.()()LDL

6.

5. Nuts.5.

1LDL820

Nuts are another good source of monounsaturatedfats.

Eating 1 ounce of any kind of nuts daily for one month may lower LDL cholesterol by 8 to 20 percent. 1820

1

Try this:Nosh on an ounce a day the equivalent of 23 almonds, 35 peanuts, 14 English walnut halves, 49 pistachios, or 2 tablespoons of peanut butter.233514492nosh. to snack on. Or add chopped nuts to salads, pasta, or yogurt. Nuts do have a lot of calories, so dont eat them by the fistful.

(1.542.5)

A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart.

=================================================================================Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Make sure the nuts you eat aren't salted or coated with sugar. 1.542.5

2LDL(~5)

Eating 2 ounces of nuts a day can slightly lowerLDL, on the order of 5%.2LDL(~5)

Nuts have additional nutrients that protect the heart in otherways.

Walnuts, almonds and other nutsWalnuts, almonds and other tree nuts can improve blood cholesterol. Rich in mono- and polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.

61.515.49.3

A study was done (published inAmerican Journal of Clinical Nutrition), in which a group of people were given 1.5 ounces of whole walnuts 6 days a week for 1 month.The affect:There total cholesterol lowered by 5.4%And LDL cholesterol lowered by 9.3%61.515.49.3

7.

7. Apples, grapes, strawberries, citrus fruits.7.

(pectin)

These fruits are rich in pectin, a type of soluble fiber that lowersLDL.

8./(plant sterol)/(plant stanol)

8. Foods fortified with sterols and stanols.8.(sterol)(stanol)plant sterol andstanol.

(Sterols)

(Phytosterolplant sterol)

(low-density lipoprotein, LDL)

Stanol esteris a heterogeneous group ofchemical compoundsknown to reduce the level oflow-density lipoprotein(LDL)cholesterolinbloodwhen ingested, though to a much lesser degree than prescription drugs such asstatins.LDL

(stanol)(sterol)

The starting material isphytosterolsfrom plants. (stanol)(sterol)

These are firsthydrogenatedto give a plant stanol which is thenesterifiedwith a mixture offatty acidsalso derived from plants.

Plant stanol esters are found naturally occurring in small quantities in fruits, vegetables, nuts, seeds, cereals, legumes, and vegetable oils.

========================================================

Stanol ester is often added torapeseedoil basedmargarineor other foods for its health benefits.

2-3LDL10-15

Studies have indicated that consumption of about 2-3grams per day provides a reduction in LDL cholesterol of about 10-15%.2-3LDL10-15

The compound itself passes through thegutwithout entering thebloodstream orlymph.

Its presence, however, reduces both the amount ofcholesterolthe body absorbs from food and the reabsorption of the cholesterol component ofbile.

Sterols and stanols extracted from plants gum up the bodys ability to absorb cholesterol from food.

Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. ()

Theyre also available as supplements.

210

Getting 2 grams of plant sterols or stanols a day can lowerLDLcholesterol by about10%.210

1321

Drink a cup of sterol-fortified orange juice, which provides 1 gram. Snack on a 3-ounce fortified yogurt, which has 2 grams. Smear a tablespoon of fortified, trans fat-free margarine, which has 1 gram, on your whole-grain toast for breakfast.1321

Am J Clin Nutr.2007 Sep;86(3):790-6.Effect of low-fat, fermented milk enriched with plant sterols on serum lipid profile and oxidative stress in moderate hypercholesterolemia.20079(Hpital de La Piti)

1.6gLDL-C9.5%LDL-C7.8%(-1.73, 1.40 U / LP

Am J Clin Nutr.2008 Apr;87(4):993-1001.Inverse relation between dietary intake of naturally occurring plant sterols and serum cholesterol in northern Sweden.20084 /2.6%LDL3.5%

Higher plant sterol density was associated with lower serum total cholesterol in both sexes and with lower LDL cholesterol in women. (2.6%)LDL(3.5%)

9.

9. Soy.9

Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol.

25(102.5)56

Analyses show that the effect is more modest consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lowerLDLby 5% to6%. - 25102 1/256

10.

10. Fatty fish.10.

Omega-3 - Omega-3 -

Fish and omega-3 fatty acids-3Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids may reduce the risk of sudden death. -3 - -3 -

LDLLDLomega-3

Eating fish two or three times a week can lowerLDLin two ways: by replacing meat, which hasLDL-boosting saturated fats, and by deliveringLDL-lowering omega-3 fats. LDLLDL-3

========================================================================================================Although omega-3 fatty acids don't affect LDL levels, because of their other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. -3LDL

Omega-3

Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heartrhythms.Omega-3

Omega-3 Mackerel Lake trout Herring Sardines Albacore tuna Salmon Halibut

The highest levels of omega-3 fatty acids are in: -3

=============================================================================You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods such as ground flaxseed or canola oil. -3You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, such as selenium. If you decide to take a supplement, talk to your doctor about how much you should take.-3

11.

11. Fiber supplements.11.

Supplements offer the least appealing way to get soluble fiber.

Psyllium()GinuceaePsyllium

Psyllium/slim/,

(Aucubine)(Mucilage)

mucilage [mju:silid] n.(),mucilage[] [mjusld].,n.(),

Plantago Ovata, Plantago IspaghulaFlea, lspaghua, Spogel, Plantago Psyllium, Isaphgol, Plantago sp., Isabgula, Plantaginis Ovatae Semen (Semen Plantaginis Ovatae), Semen IspaghulaePsyllii semen, blond Psyllium, Cleansing Plaintain, Natural dietary Fiber, Herbal supplement, Fiber-blend, laxative, Nutrition-Herbs, Feed Supplement, Pale Psyllium

Psyllium/slim/, orIspaghula/,spul/

Plantago[pln'tego]plantago psyllium

(Psyllium Husk Powder)

(Mucilage)(Aucubine)

80%15%10%B1

(plantago ovata,blond psylliumispaghul)8

50

Metamucil(blond psyllium)

1012(blond psyllium)LDL510

Psyllium/slim/, orIspaghula/,spul/Getting 10 to 12 grams of blond psyllium (the kind of fiber in supplements like Metamucil) per day can decrease LDL cholesterol by 5 to 10 percent, according to theNatural Medicines Comprehensive Database. You mix psyllium powder into water and drink it as a beverage.1012Metamucil510

Consult your doctor before taking blond psyllium, since it could interfere with the absorption of certain medications.

31012

Then start with 3 grams of psyllium (widely available in health food stores and drugstores), and gradually increase the amount until youre taking 10 to 12 grams daily, says Jimenez. 31012

ADKE

Its important to not take psyllium in large doses, since its a laxative, it may cause potassium depletion, and may decrease absorption of fat-soluble vitamins A, D, K, and E, she notes. ADKE

And make sure you get enough fluids if you dont, psyllium cancause constipation, and possibly even obstruct your bowel or esophagus. Follow package directions to make sure you drink enough. -

4

Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of solublefiber.Metamucil4

12.

(Natto)(Bacillus Natto)1200

(Protease)1925(protease)()

(protease)

(Serine Protease) Serine proteaseESHis57

(Dr.Hiroyuki Sumi)

(Dr.Hiroyuki Sumi)812

(fibrin)

2008812

(Dr.Hiroyuki Sumi)812

(fibrin)

(fibrin)

(Dr.Hiroyuki Sumi)812

(fibrin)

()

(in vivo)(in vitro)

(thrombus, or blood clot)(Fibrin)

(Fibrin)

(fibrinolysis) ()()

()()

20062 Clin Hemorheol Microcirc.2006;35(1-2):139-42.Effects of nattokinase, a pro-fibrinolytic enzyme, on red blood cell aggregation and whole blood viscosity.Pais E,Alexy T,Holsworth RE Jr,Meiselman HJ.

LDL

Out with thebad

(Fatty acid)

(Saturated fatty acid)(Unsaturated fatty acid)

(Saturated fatty acid)

(Unsaturated fat)

()

(Monounsaturated fatty acid) - (cis) --

(Polyunsaturated fatty acid) -

(LDL)(HDL)

LDLHDL

Out with thebadHarmfulLDLcreeps upward and protectiveHDLdrifts downward largely because of diet and other lifestyle choices. LDLHDLGenes play a role, too some people are genetically programmed to respond more readily to what they eat but genes arent something you can change. Here are four things youcan: - -

LDLHDL

(Saturated fats)

Saturated fats.

Typical sources of saturated fat include animal products, such as red meat, whole-fat dairy products, and eggs, and also a few vegetable oils, such as palm oil, coconut oil, and cocoa butter.

LDL

Saturated fat can increase your levels of badLDLcholesterol.

HDL

But it has some benefits, too it lowers triglycerides and nudges up levels of goodHDLcholesterol. - HDL

The role of saturated fat in heart disease is currently under debate. For now, its best to limit your intake of saturated-fat-richfoods.

(Trans fats)

Trans fats.

()

The right amount of trans fats is zero!

201911Crisco

()

The right amount of trans fats is zero!

These fats have no nutritional value and we know for certain they are bad for heart health. - Trans fats increaseLDLcholesterol and triglyceride levels while reducing levels ofHDLcholesterol. LDLHDL

()

Weight and exercise.

Being overweight and not exercising affect fats circulating in the bloodstream.

LDLHDL

Excess weight boosts harmfulLDL, while inactivity depresses protectiveHDL. LDLHDL

Losing weight if needed and exercising more reverse thesetrends.

Back-ups

Three-Hypers SeriesHyperlipidemia 11 Lower Cholesterol with Diet 11 Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lowerLDL. And some contain plant sterols and stanols, which block the body from absorbingcholesterol.1. Oats.1.An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. 12Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half thatamount.)2035510

The NCEP recommends consuming at least 5 to 10 grams of soluble fiber daily as part of the TLC diet, but 10 to 25 grams daily is preferable. Eating oats with at least 3 grams of soluble fiber every day, for example, can lower LDL and total cholesterol by 5 to 10 percent.3510

The soluble fiber that oats and barley contain called beta-glucan is particularly powerful.Beta-(beta-glucan), 2. Barley and other whole grains.

Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber theydeliver.2

3. Beans.3.Beans are especially rich in soluble fiber. Every half-cup of cooked lima beans provides 3.5 grams, for example. 3.5They also take awhile for the body to digest, meaning you feel full for longer after a meal.

Thats one reason beans are a useful food for folks trying to lose weight.

With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatilefood. - - One study inThe Journal of Nutritionfound that consuming a half cup of cooked dried pinto beans (2 grams of soluble fiber) daily for 12 weeks decreased LDL cholesterol by about 7 percent.21274. Eggplant and okra.4.These two low-calorie vegetables are good sources of solublefiber.6. Vegetable oils.6.While butter and other solid fats raise cholesterol, the unsaturated fats in oils help lower it. Polyunsaturated fats, found primarily in corn, safflower, sesame, soybean, and sunfloweroil, slash LDL cholesterol. Monounsaturated fats, found mainly in olive, avocado, and canola oil, not only lower LDL, but may also raise HDL.LDLLDLHDLUsing liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lowerLDL.()()LDL5. Nuts.5.Nuts are another good source of monounsaturatedfats.

Eating 1 ounce of any kind of nuts daily for one month may lower LDL cholesterol by 8 to 20 percent. 1820Try this:Nosh on an ounce a day the equivalent of 23 almonds, 35 peanuts, 14 English walnut halves, 49 pistachios, or 2 tablespoons of peanut butter.233514492nosh. to snack on. Or add chopped nuts to salads, pasta, or yogurt. Nuts do have a lot of calories, so dont eat them by the fistful.A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart.

=================================================================================Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Make sure the nuts you eat aren't salted or coated with sugar. 1.542.5Eating 2 ounces of nuts a day can slightly lowerLDL, on the order of 5%.2LDL(~5)Nuts have additional nutrients that protect the heart in otherways.Walnuts, almonds and other nutsWalnuts, almonds and other tree nuts can improve blood cholesterol. Rich in mono- and polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. A study was done (published inAmerican Journal of Clinical Nutrition), in which a group of people were given 1.5 ounces of whole walnuts 6 days a week for 1 month.The affect:There total cholesterol lowered by 5.4%And LDL cholesterol lowered by 9.3%61.515.49.37. Apples, grapes, strawberries, citrus fruits.7.These fruits are rich in pectin, a type of soluble fiber that lowersLDL.8. Foods fortified with sterols and stanols.8.(sterol)(stanol)plant sterol andstanol. Stanol esteris a heterogeneous group ofchemical compoundsknown to reduce the level oflow-density lipoprotein(LDL)cholesterolinbloodwhen ingested, though to a much lesser degree than prescription drugs such asstatins.LDLThe starting material isphytosterolsfrom plants. (stanol)(sterol)

These are firsthydrogenatedto give a plant stanol which is thenesterifiedwith a mixture offatty acidsalso derived from plants. Plant stanol esters are found naturally occurring in small quantities in fruits, vegetables, nuts, seeds, cereals, legumes, and vegetable oils.

======================================================== Stanol ester is often added torapeseedoil basedmargarineor other foods for its health benefits.

Studies have indicated that consumption of about 2-3grams per day provides a reduction in LDL cholesterol of about 10-15%.2-3LDL10-15The compound itself passes through thegutwithout entering thebloodstream orlymph.

Its presence, however, reduces both the amount ofcholesterolthe body absorbs from food and the reabsorption of the cholesterol component ofbile.Sterols and stanols extracted from plants gum up the bodys ability to absorb cholesterol from food.

Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. ()Theyre also available as supplements. Getting 2 grams of plant sterols or stanols a day can lowerLDLcholesterol by about10%.210Drink a cup of sterol-fortified orange juice, which provides 1 gram. Snack on a 3-ounce fortified yogurt, which has 2 grams. Smear a tablespoon of fortified, trans fat-free margarine, which has 1 gram, on your whole-grain toast for breakfast.1321 plasma concentrations of oxidized LDL were reduced significantly in the PS group compared with the control group (-1.73 compared with 1.40 U/L, respectively; P < 0.05). (-1.73, 1.40 U / LP