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How long does it take to reduce cardiovascular risk by changing what you eat?

Posted by on 9:00 am Blood Pressure, Cholesterol, Diet, Eating, General Health, Health, Health Risk, Research, Stay healthy | 0 comments

 

How long does it take to reduce cardiovascular risk by changing what you eat?

 

 

This research was conducted to investigate the effect on cardiovascular risk factors using only
food (McDougall J, et.al., 2014).
1615 people participated in this research.
The protocol was implemented for only 7 days, and measurements of weight, blood pressure,
blood sugar, and blood lipids were measured at the start of the study and 7 days later.
The participants consumed a low-fat (≤10% of calories), high-carbohydrate (~80% of calories),
plant-based diet.
Most antihypertensive and antihyperglycemic medications were reduced or discontinued at the
beginning of the study.

 

 

After 7 days the average weight loss was 1.4 kg, total cholesterol decreased by an
average of 29 mg/dl, systolic blood pressure decreased on average by 18 mm Hg,
diastolic blood pressure by an average of 10 mm Hg, and blood glucose by an average of
11 mg/dL.

 

 

This was implementing a plant based vegan diet.
Most people think it will take quite a while to see changes on laboratory tests from dietary
changes, but as you can see, that is not the case at all. You just have to follow an effective
protocol.

Reference:

McDougall J1, Thomas LE, McDougall C, Moloney G, Saul B, Finnell JS, Richardson K,
Petersen KM. Effects of 7 days on an ad libitum low-fat vegan diet: the McDougall Program
cohort. Nutr J. 2014 Oct 14;13:99. doi: 10.1186/1475-2891-13-99.

What is TMAO, and why should you avoid it?

Posted by on 9:00 am Cardiovascular Disease, Diet, Eating, General Health, Health, Health Risk, Research | 0 comments

 

What is TMAO, and why should you avoid it?

 

The bacterial flora of the intestines convert choline into trimethylamine, which again is
converted into TMAO (trimethylamine-N-oxide) by the involvement of an enzyme from
the liver.

 

Choline is found in animal-derived products like eggs, dairy products, and meat.
The following study investigated the involvement of TMAO and major adverse cardiovascular
events (death, myocardial infarction, or stroke) during 3 years of follow-up in 4007 patients
(Tang WH, et.al., 2013).

 

 

The researchers found that increased plasma levels of TMAO were associated with an
increased risk of a major adverse cardiovascular event. An elevated TMAO level predicted an
increased risk of major adverse cardiovascular events after adjustment for traditional risk
factors, as well as in lower-risk subgroups.

 

 

In other words, TMAO is an additional cardiovascular risk factor many are not aware of.
This research documents that TMAO triggers inflammation and is involved in the process of
forming atherosclerosis (Seldin MM, et.al., 2016).
The bacterial flora of people eating animal-derived products is producing TMAO, vegans and
vegetarians don’t produce much, because they have a different bacterial flora of the intestinal
tract (Koeth RA, et.al., 2019).

 

References:

Koeth RA, Lam-Galvez BR, Kirsop J, Wang Z, Levison BS, Gu X, Copeland MF, Bartlett D,
Cody DB, Dai HJ, Culley MK, Li XS, Fu X, Wu Y, Li L, DiDonato JA, Tang WHW, Garcia-Garcia
JC, Hazen SL. l-Carnitine in omnivorous diets induces an atherogenic gut microbial pathway in
humans. J Clin Invest. 2019 Jan 2;129(1):373-387.

Seldin MM, Meng Y, Qi H, Zhu W, Wang Z, Hazen SL, Lusis AJ, Shih DM. Trimethylamine
N-Oxide Promotes Vascular Inflammation Through Signaling of Mitogen-Activated Protein
Kinase and Nuclear Factor-κB. J Am Heart Assoc. 2016 Feb 22;5(2). pii: e002767.

Senthong V, Li XS, Hudec T, Coughlin J, Wu Y, Levison B, Wang Z, Hazen SL, Tang
WH. Plasma Trimethylamine N-Oxide, a Gut Microbe-Generated Phosphatidylcholine Metabolite,
Is Associated With Atherosclerotic Burden. J Am Coll Cardiol. 2016 Jun 7;67(22):2620-8.

What works best to keep cardiovascular risk factors low, a high fat diet, a Mediterranean diet or a high carbohydrate low fat diet?

Posted by on 8:31 am Body fat, Diet, Eating, General Health, Health, Health Risk, The Learn to Eat Plan | 0 comments

 

 

What works best to keep cardiovascular risk factors low, a high-fat diet, a Mediterranean diet or a high carbohydrate low-fat diet?

 

Research has compared these different approaches a while back, and we have had the results for a while. The reason why they’re still are questions about the best approach is probably that there are many ways to lose weight, and especially a high-fat diet also called a ketogenic diet has been promoted as a solution to almost everything including weight loss.

What did the research show when it comes to cardiovascular risk?

The participants of this study completed each 4-week diet intervention with a 4 week washout period between each approach (Miller M, et.al., 2009).

 

 

 

Food records were analyzed, fasting blood samples, and brachial artery reactivity testing was performed. During the Mediterranean and the high carbohydrate, low-fat diets maintenance phase, there were significant reductions in low-density lipoprotein cholesterol (LDL).

For the Mediterranean diet the LDL decreased 11.8%, and for the high carbohydrate, low-fat diet the LDL decreased by 16.6%.

The LDL increased on the high-fat diet.

CRP, an inflammatory marker decreased the most on the high carbohydrate, low-fat diet and increased on the high-fat diet.

 

 

Brachial artery testing revealed an inverse correlation between flow-mediated vasodilatation and intake of saturated fat. This means decreased vasodilation with increased fat intake.

The science does not back up the promoted benefits of a high-fat diet.

According to the research, a high-fat diet increases cardiovascular risk.

It is, however, important to remember that not all carbohydrates are equal.

Avoid processed high glycemic index carbohydrates, and increase the intake of plant-based food.

 

 

Reference:

Miller M1, Beach V, Sorkin JD, Mangano C, Dobmeier C, Novacic D, Rhyne J, Vogel RA. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance.J Am Diet Assoc. 2009 Apr;109(4):713-7.

Learn to eat program

  • How and why different foods affect you
  • How to put together meals that will produce the results you’re looking for
  • How to lose weight effortlessly by eating the foods your body needs
  • How to gain muscle and improve sports performance.
  • How to reduce inflammation and pain
  • How to stabilize your moods so you feel happier
  • How to lower cholesterol and triglycerides

The importance of this vitamin and why some people may not be getting enough of it

Posted by on 8:42 am Eating, General Health, Health, Stay healthy, Supplements, Supplements for Conditions, Vitamin B | 0 comments

Thiamine vitamin B1 is an essential cofactor for 4 enzymes involved in the production of energy (ATP) and the synthesis of essential cellular molecules. 

The total body stores of thiamine are relatively small, and thiamine deficiency can develop  secondary to inadequate nutrition, high alcohol consumption, increased urinary excretion and acute metabolic stress (Attaluri P, et.al., 2018).

We need to keep in mind that we don’t have to have severe deficiencies of vitamins to develop symptoms that may not be recognized as caused by marginal deficiencies.

Fast food consumption will not provide adequate levels of nutrients even if they usually provide excess calories. Alcohol makes us use more of the B vitamins. 

It is also quite common to experience an increase in urinary excretion as we get older. Many men and women have to get up several times during the night, even if they are not very old. This makes us excrete more of both minerals and vitamins, especially the B vitamins which are water soluble.

Thiamine deficiency has been suggested to be associated with many cardiovascular diseases  and risk factors including type 1 and type 2 diabetes, obesity, chronic vascular inflammation, dyslipidemia, heart failure, myocardial infarction, nerve conduction defects, and depression (Eshak ES, Arafa AE, 2018).  A lot of people die of cardiovascular disease, and thiamine deficiency could play a role in the development of that.

Remember thiamine is only one of the B vitamins, and they are all very important.

Reduced bioavailability is a major limiting factor of regular thiamine.  To overcome this issue benfotiamine a form of thiamine which is much more bioavailable was developed (Ray V, et.al., 2018).

A high quality vitamin B-complex should contain this form of vitamin B1 in addition to better bioavailable forms of some of the other B vitamins.

References

Attaluri P, Castillo A, Edriss H, Nugent K.Thiamine Deficiency: An Important Consideration in Critically Ill Patients. Am J Med Sci. 2018 Oct;356(4):382-390. 

Eshak ES, Arafa AE. Thiamine deficiency and cardiovascular disorders. Nutr Metab Cardiovasc Dis. 2018 Oct;28(10):965-972. Nutr Metab Cardiovasc Dis. 2018 Oct;28(10):965-972.

Raj V, Ojha S, Howarth FC, Belur PD, Subramanya SB. Therapeutic potential of benfotiamine and its molecular targets. Eur Rev Med Pharmacol Sci. 2018 May;22(10):3261-3273.

This is not a regular B vitamin formula.

The B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), and B12 (cobalamin) comes in their physiologically active form, making them easier to absorb.

To get your bottle, click here.

Do normal LDL cholesterol levels protect us from cardiovascular disease?

Posted by on 10:48 am Blood Pressure, Body fat, Cardiovascular Disease, Cholesterol, Diseases, Eating, Fat, General Health, HDL, HDL Level, Health, Health Risk, Heart disease | 0 comments

The correct term for LDL is Low-Density Lipoprotein and it is also called the “bad cholesterol” because LDL tends to create plaque in the arteries and atherosclerosis.

There are however different opinions about the risk of cholesterol and LDL.

I think you will find the following research data interesting.

What most laboratories are reporting as normal for LDL cholesterol are values below 99 mg/dl and it used to be even higher than that.

Let’s take a closer look at that. What do so-called “normal” people die from?

They die from cardiovascular disease in western societies. Knowing that, do you really want to be normal?

The normal low-density lipoprotein (LDL) cholesterol range is 50 to 70 mg/dl for native hunter-gatherers, healthy human babies, free-living primates, and other wild mammals (all of whom do not develop atherosclerosis (O’Keefe JH Jr, et.al., 2004).

The same researchers stated that no major safety concerns have surfaced in studies that lowered LDL to this range of 50 to 70 mg/dl.

There is a consistent relative risk reduction in major vascular events in patient populations starting as low as an average of 63 mg/dL and achieving levels as low as a median of 21 mg/dL, with no observed offsetting adverse effects (Sabatine MS, et.al., 2018).

The only factor required to cause atherosclerosis is cholesterol (Benjamin MM, Roberts W, 2013).

Other factors like genetics (1 in 500), cigarette smoking, diabetes, overweight, inactivity and stress will not by themselves form plaque. They will, however, contribute to and increase the risk of cardiovascular disease if cholesterol and LDL are elevated. This is according to what Benjamin MM and Roberts W reported at the at the 39th Annual Williamsburg Conference on Heart Disease.

What can you do to keep cholesterol and LDL low?

A low glycemic index, high nutrient, plant based diet will do that for most people.  Statin drugs will also do it, but it is preferable to use food.

References

Benjamin MM, Roberts WC.Facts and principles learned at the 39th Annual Williamsburg Conference on Heart Disease.Proc (Bayl Univ Med Cent). 2013 Apr;26(2):124-36

O’Keefe JH Jr, Cordain L, Harris WH, Moe RM, Vogel R.Optimal low-density lipoprotein is 50 to 70 mg/dl: lower is better and physiologically normal.J Am Coll Cardiol. 2004 Jun 2;43(11):2142-6.

Sabatine MS, Wiviott SD, Im K, Murphy SA, Giugliano RP.Efficacy and Safety of Further Lowering of Low-Density Lipoprotein Cholesterol in Patients Starting With Very Low Levels: A Meta-analysis. JAMA Cardiol. 2018 Sep 1;3(9):823-828.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

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What can we do to reduce oxidative stress as we get older?

Posted by on 1:48 am Anti-aging, Antioxidents, General Health, Health, Health Risk, Stress | 0 comments

We know that aging is associated with oxidative stress.  This research tested whether glutathione deficiency occurs because of diminished synthesis and contributes to oxidative stress and what could be done about it (Sekhar RV, et.al., 2011).

Two groups that were divided into age groups made up the participants.  Both older and younger participants were infused with glycine and measured for red blood cell (RBC) glutathione synthesis and concentrations, plasma oxidative stress, and markers of oxidative damage.

Compared with the younger participants, the elderly participants had markedly lower RBC concentrations of glycine, cysteine and glutathione synthesis and higher oxidative stress.

After infusion with glycine, glutathione synthesis increased significantly and oxidative stress decreased significantly. No difference was found between the older and the younger participants after the infusion.                                                                  

The researcher stated that glutathione deficiency in elderly humans occurs because of a marked reduction in synthesis.

Does this mean that you have to go and have infusions all the time?

No, it’s not that complicated anymore.  You can supplement with S-Acetyl Glutathione, which is a very effective form of glutathione and gets it into the cells where it’s needed (Cacciatore I, et.al., 2010).   Don’t make the mistake and supplement with reduced glutathione–which is the most common form on the market. No significant changes were observed in biomarkers of oxidative stress, including glutathione status of oral glutathione supplementation (Allen J, Bradley RD, 2011).

References

Allen J, Bradley RD.Effects of oral glutathione supplementation on systemic oxidative stress biomarkers in human volunteers. J Altern Complement Med. 2011 Sep;17(9):827-33.

Cacciatore I, Cornacchia C, Pinnen F, Mollica A, Di Stefano A. Prodrug approach for increasing cellular glutathione levels.Molecules. 2010 Mar 3;15(3):1242-64.

Sekhar RV1, Patel SG, Guthikonda AP, Reid M, Balasubramanyam A, Taffet GE, Jahoor F, Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr. 2011 Sep;94(3):847-53.

 

 

Glutathione helps your cells reduce free radical damage and also helps lower inflammation.

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