After a heart-healthy diet can do a lot to decrease risk, but for a lot of people, it is not enough. Heart-protecting drugs usually have bothersome side effects, such as fatigue and the chance of liver disease. For some risk factors, like homocysteine and low-density lipoprotein prescriptive drugs aren’t available.
I. Total Cholesterol: Desirable cholesterol is under 200; borderline high is between 200 and 239; large is 240 and over.
Plant sterols. Beta-sitosterol and other plant sterols have a chemical structure similar to that of cholesterol, which allows them to decrease the absorption of cholesterol in the gut. Several studies have found that plant sterols can lower cholesterol levels by an average of 6 to 8 per cent. Take sterol supplements two to three times per day, products labeled plant sterols, phytosterols, or beta-sitosterol.
Niacin: This kind of vitamin B-3 has been known since the 1950’s to decrease cholesterol levels. Approved by the Food and Drug Administration for reducing cholesterol, it’s sold both by prescription and over the counter. As powerful as niacin is, it triggers the release of histamine, which frequently will turn the skin beet red and tingly for approximately one hour. If you continue taking niacin, the intense flushing episodes should eventually facilitate. One or two times a day and work up to 500 to 1,000 mg. Three times per day.
Coenzyme Q10: Individuals who have to take statin drugs should also take 100 to 200 mg. Of CoQ10 per day since statins can deplete the body’s natural source.
Low-Density Lipoprotein (LDL) Cholesterol: Small, dense LDL globules are a lot more likely to cause blood clots than are larger, less dense ones. And when a individual’s antioxidant intake is reduced, LDL oxidation increases, which seems to be a vital step in the progression of cardiovascular disease. If complete LDL is high, it might be smart to have another blood test to learn which type predominates.
Take sterol supplements two to three times per day, products labeled plant sterols, phytosterols, or beta-sitosterol.
Vitamin E: Won’t lower LDL, but will suppress its inclination to promote cardiovascular disease. Contrary to common thinking, LDL isn’t entirely bad – it is required to transport fat-soluble nutrients, such as vitamin E and coenzyme Q10, throughout the blood.
Dietary Options: To reduce LDL, lower your consumption of saturated fat (in fatty meats and dairy products) and avoid processed foods containing trans fats such as most shortenings, partially hydrogenated oils, and many cookies and crackers in the marketplace.
High-Density Lipoprotein (HDL) Cholesterol: HDL is widely regarded as the “good” type of cholesterol, mainly because it helps transfer the LDL or bad cholesterol to the liver where the LDL is then processed for excretion. The higher your HDL levels, the lower your risk of cardiovascular disease.
/dL or greater for girls and 45 mg/dL or greater for men.
L-carnitine: A part of protein, is highly advised.
Fish Oil “Omega 3” Supplements: Include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – both essential dietary fats that boost HDL. They are also powerful blood thinners so that they stop clotting, and they help to regulate heart rhythm.
You may experience an extreme one-hour flushing sensation after your take it.
Dietary Options: To boost HDL, do not worry too much on fats, especially heart-healthy fish oils and olive oil. Low-fat diets, long suggested to decrease the risk of cardiovascular disease, actually lower HDL levels. Cut back on refined carbohydrates, which may decrease HDL.
Triglycerides: Triglycerides really account for many fat found in the bloodstream and in body fat. A higher ratio of triglycerides to HDL has been associated with a substantial increase in heart attack risk.
or less. are borderline high, and 200 mg. and above are considered high.
Beneficial Nutritional Supplements:
Fish Oil Supplements: Can lead to remarkable reductions in triglyceride levels. In certain studies, plant sterols also have been shown to reduce triglycerides.
Dietary Options: Triglyceride levels are directly linked to the quantity of processed carbohydrates you consume, so lower your consumption of table sugar, white bread, cookies and other sweets, refined pasta, and bagels, and concentrate instead on whole grains.
Homocysteine: Homocysteine is normally a short-lived byproduct of protein metabolism – it is only when levels become elevated that they cause trouble. If you eat plenty of veggies, particularly the ones that include folic acid such as spinach, romaine lettuce, and other greens, there is a great chance that your homocysteine is at healthy levels.
The American Heart Association believes normal levels to be from 5 to 15 micromoles per liter of blood. Ideal levels are under 7.
Beneficial Nutritional Supplements:
Three B Vitamins are especially valuable in breaking down homocysteine: folic acid (1,000 to 5,000 mcg. daily), vitamin B-6 (25 to 50 mg. daily), and vitamin B-12 (2,000 mcg. daily.)
Dietary Options: Load up on leafy greens: spinach, romaine lettuce.
V. Glucose Tolerance
Beneficial Nutritional Supplements: Many supplements can help stabilize and lower glucose and insulin levels, but in the event that you already take glucose-regulating drugs, be certain to work with your doctor to adjust their dose.
Alpha-Lipoic Acid: An antioxidant, is widely used in Germany to treat peripheral neuropathy, a nerve disease brought on by diabetes. Studies have found that it can lower both insulin and glucose levels. Take 100 to 300 mg. daily.
Chromium Picolinate: An essential mineral, has been proven to lower cholesterol and glucose levels. Take 400 to 1,000 mcg. daily.
Cinnamon: Can lower fasting glucose, total cholesterol, and cholesterol levels.
Ginseng Supplements: 1 to 3 grams of American ginseng (Panax quinqufolius L.) significantly reduced the increase in blood glucose.
Silymarin: The antioxidant-rich extract of milk thistle, is famous for increasing liver action. Italian researchers found that 600 mg. Of silymarin daily reduced several important measures of glucose tolerance, including fasting insulin and glucose, over the course of a year.