A-Z cholesterol management Articles

The globe artichoke (Cynara scolymus) is a type of thistle that originated in Southern Europe. The flower bud is harvested and eaten around the world, although in North America the outer layers are often removed and only the heart of the artichoke bud is eaten. The antioxidant capacity of artichoke flower heads is one of the highest reported for all vegetables. The major active constituent in globe artichokes is called cynarin, and is responsible for the slight bitter taste and health benefits.

Health Benefits & Uses Of Artichokes

Digestive Bitter

Due to its bitter taste, cynarin has been found to cause increased bile flow. Interestingly, it also inhibits specific taste receptors, which results in everything tasting sweeter for a period of time after eating. This is why even water may taste sweet immediately after eating artichokes. Supplementation with globe artichoke has also been shown to reduce the symptoms functional dyspepsia. This is not surprising since artichoke has been long established as a digestive bitter. This is a term used to describe herbs that increase the production of digestive juices and stimulate appetite. This can have a beneficial effect on the liver, gallbladder, and all the digestive organs. It can also help to reduce the symptoms of: nausea, vomiting, gas, and stomach pain.

Cholesterol Lowering and Protects Liver

Artichoke has been shown to strengthen and protect the liver. It has also been found to improve gallbladder function and raises the ratio of HDL ("good" cholesterol) to LDL ("bad" cholesterol). This improvement in blood lipids helps to reduce the risk of cardiovascular disease. Water extracts from artichoke leaves have also been shown to reduce cholesterol levels by inhibiting HMG-CoA reductase enzyme, the enzyme responsible for cholesterol production in the liver. This is the same mechanism of action used by statin drugs such as Lipitor. One 2009 study found that artichoke extract could be used as an effective means of reducing high cholesterol.

Fibre Supporting Probiotics

Artichoke also helps to promote the growth of the top two beneficial gut microbes called Bifidobacteria and Lactobacillus by providing inulin. Inulin is a beneficial fibre that acts as food for good gut bacteria and supports the proper growth of supplemented probiotics. The proper bacterial balance in the gut helps to prevent the symptoms of irritable bowel syndrome.

How Can I Take Artichoke To Reap Their Health Benefits?

Supplementing artichoke is a relatively easy process. It can be added to the diet as part of meals, supplemented in capsule form, in liqueur (Cynar), or as a tea. The plant can be eaten as frequently as desired. When supplementing, the leaf extract can be taken to treat heartburn at a dose of 300-650mg three times daily (total dose of 900 – 1900mg daily). For lowering cholesterol, dosages at the higher end of the scale should be used.

Chitosan is a dietary fibre derived from chitin, which is the molecule that forms the outer shells of crustaceans (shellfish). The structure of this nutrient is made of N-acetylglucosamine (NAG), bound to glucosamine. 

Interestingly, chitosan, which is also known as “polyglucosamine” (PG), has not been shown to have the same medicinal benefits as its subunits. Instead, it is an excellent source of dietary fibre with the ability to help promote weight loss and lower high cholesterol levels.

Key Health Benefits of Chitosan

High In Fibre

This source of dietary fibre that can help aid digestion. Thus, it can help to stabilize blood sugar levels, reduce cholesterol help to normalize digestive function and maintain a feeling of fullness after eating. Research has shown that taking this supplement for longer than 4 weeks can reduce total cholesterol in those with high cholesterol by up to 6 points.

Weight Loss and Exercise Boosting

This supplement has been found to help weight loss, particularly when combined with a healthy diet. In one study, supplementing with this nutrient promoted an additional 1.7kg (3.75lb) weight loss in one month when combined with dietary changes. Another study found that when it was combined with increased exercise, it increased the weight loss effects of that exercise and helped to reduce Metabolic Syndrome in moderately overweight patients. Some test-tube experiments have shown that chitosan can bind fat in the intestinal tract and help prevent their absorption without preventing the absorption of other nutrients. These research studies were short-term, and the longer-term effects were found to level out over time. Because of this, chitosan is useful in short-term weight loss only.

Research on Chitosan

Interestingly, current research has begun using chitosan as a binding agent that aids in the proper delivery of certain medications. Because this nutrient is not water-soluble but is quickly soluble in acids, such as stomach acid or bile acids, it can help regulate the delivery of medication in the digestive tract. Research is ongoing on using chitosan for this purpose.

How To Take Chitosan

Chitosan can be taken as a powder or in capsules. To promote weight loss and lower cholesterol, the dose in the research is between 1 and 4.5g daily. In general, it is recommended that chitosan be taken at a dose of 1000 to 1500mg three times daily with meals.

Despite the hype, cholesterol is actually not all bad; it is the amount and the ratio of certain forms of cholesterol that are a health concern. Low-density lipoprotein (LDL) cholesterol is often called "bad" cholesterol. High-density lipoprotein (HDL) cholesterol is often called "good" cholesterol. Interestingly, it is not the type of cholesterol that is important, so much as the balance of “good” vs “bad”. Let's explore ways to help your body balance the good and bad with cholesterol support tips via lifestyle, diet, and treatment protocols. 

What is Cholesterol Anyway?

Cholesterol is an essential molecule in our bodies. Our body cells use cholesterol to support their cell membranes and some of the membrane-associated receptor molecules. Cholesterol is also used to make steroid hormones in the body. Some examples of steroid hormones are reproductive hormones such as estrogen, progesterone, testosterone, and the stress hormone cortisol. Because of this, it is essential to keep cholesterol in balance in the body.

Understanding Cholesterol's Role in the Body

Blood Cycle

Cholesterol cycles from the liver to the body cells and back again, via the blood. LDL cholesterol carries fats from the liver to cells for energy and use. HDL cholesterol returns unused cholesterol from cells back to the liver for excretion. Because of this, high levels of LDL are not a concern, so long as there are sufficient levels of HDL to retrieve any excess cholesterol left behind in the body. Thus, cholesterol levels are unhealthy if you have excess circulating LDL, insufficient HDL, or a combination of the two. Cholesterol that is left in the rest of the body and not retrieved by sufficient HDL can build up inside the arteries and, when combined with systemic inflammation, can cause cardiovascular disease. Thus, maintaining cholesterol balance, or a good cholesterol ratio on your blood work, is actually more important than targeting LDL cholesterol directly. Supplementing fish oil is an excellent way to boost your HDL cholesterol.

Cardiovascular Disease

High cholesterol contributes to cardiovascular disease, also known as heart disease, which is the number one cause of death in North Americans. High cholesterol causes a buildup of molecules inside the arteries that narrows the arteries and erases the elasticity and flexibility of the artery walls. The body responds to this narrowed space by increasing blood pressure to ensure adequate blood flow to all tissues. This is referred to as high blood pressure. When pieces of the cholesterol plaque break off, they can cause a change in the blood flow, which leads to clots; clots and cholesterol plaque can and do end up causing heart attacks and strokes. 

Cholesterol Cycle

Interestingly, the liver not only synthesizes cholesterol, but it is also responsible for excreting any excess. It does this by mixing it in with the bile and releasing it into the digestive tract. This cholesterol in the gut gets mixed with any food and is bound by any soluble fibre present. Once it is bound, the cholesterol is shed with the stool. Unfortunately, any unbound cholesterol in the gut is free to be reabsorbed by the body and to again cycle in the bloodstream.

Cholesterol Support: Diet, Supplements & Treatment Protocols

Lifestyle Changes

Lifestyle factors such as smoking, obesity, improper diet, stress and lack of exercise contribute to your risk of developing high cholesterol and heart disease by causing inflammation and increasing the burden on your liver.

It is encouraging to note that adopting a healthier lifestyle and using natural therapies can maintain a healthy vascular system.

Conventional Cholesterol Support

Standard treatment of high cholesterol with lipid-lowering drugs decreases serum cholesterol but makes only small improvements to your chances of developing heart disease. This may be due to the role of systemic inflammation in atherosclerosis.

Also, these drugs have many side effects. The most troublesome is the increased risk of depression and suicide amongst medicated individuals. The drugs also deplete vital nutrients for heart health, such as coenzyme Q10. These medications can interact with natural products. Consult a health professional before starting any new therapy.

Diet Cholesterol Support

There are a number of dietary changes that can be used for high cholesterol. These include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods. Be sure to drink lots of clear fluids and eat raw fruits, vegetables, and whole grains. Include green leafy vegetables, nuts, and seeds. Try to focus on vegetable proteins like legumes and soybeans. Also, try to preferentially use unrefined oils like olive, flax, and sunflower in your daily diet. Foods to avoid are any kinds of margarine, hydrogenated oils, junk foods, fried foods, processed foods, fast foods, white flour products, white sugar products, red meat, ice cream, salt, coffee, colas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods to help reduce your systemic inflammation. Use diet, exercise, and supplements to maintain a healthy weight.

Limits of Dietary Changes
Dietary cholesterol is different than the serum (blood) cholesterol mentioned above. Eating foods that are high in cholesterol can raise serum cholesterol levels, but the liver is responsible for synthesizing cholesterol as the body requires. This is the way in which genetics plays a role in high cholesterol. Thus, a cholesterol reduction plan should include a low cholesterol diet with other treatments to help to reduce serum cholesterol by treating the liver.

Stress Reduction For Cholesterol Support

Stress reduction techniques such as deep breathing, yoga or biofeedback will help to maintain a healthy stress level. Reducing stress can help to reduce systemic inflammation and thus help to reduce the risk of cardiovascular disease.

Inositol is classified as a carbohydrate though it is not a classical sugar and has the sweetness of approximately half a tablespoon of sugar. As a component of the popular Inositol Hexaphosphate (IP6) product available in stores, it is found in many plants particularly fruits like oranges and cantaloupes. It is produced by your body in small amounts and thus is not an essential nutrient; however, in certain circumstances, it can be beneficial to take inositol supplements. 

Inositol Supplement Uses & Key Health Benefits

It is mainly used in the body for signalling and secondary messaging. Specifically, it is used for insulin signal conduction, cell wall assembly, nerve guidance, intracellular calcium concentration control, cell membrane potential maintenance, the breakdown of fats and reduction of cholesterol, and gene expression.

Psychiatric Conditions - studies show that Inositol supplements can be used for psychiatric conditions such as eating disorders, depression, panic disorder, and obsessive-compulsive disorder.

Hormonal Disorders, Infertility and Diabetes - double-blinded studies have shown Inositol to be effective in the treatment of Polycystic Ovarian Disorder (PCOD), hyperandrogenism, oligo-amenorrhea, and insulin resistance – all implicated in infertility.

Blood Pressure, Lipid Metabolism, Cholesterol and Metabolic Disorders in Women – studies showed Inositol supplements are effective in helping reduce high diastolic (the second number in blood pressure readings) blood pressure, increase good HDL cholesterol and lower triglycerides.

It has also been used for diabetic nerve pain, insomnia, Alzheimer’s, ADHD, Autism, hair growth, and psoriasis.

Understanding How Inositol Works Inside Your Body

Psychiatric Conditions - All of the neurotransmitters use Inositol as part of their messaging and communication systems, including the signal conduction pathway for dopamine, norepinephrine, serotonin, and acetylcholine. Producing better communication is one-way Inositol helps many psychiatric conditions.

Insulin Resistance Hormonal Disorders - Inositol works on making Insulin receptors on cells more receptive to Insulin, which in turn reduces the development of insulin resistance and the development of Diabetes, PCOS, infertility related to PCOS and other Insulin-related hormonal disorders.

Cholesterol - Inositol is a lipotrophic agent. This means it reduces fat accumulation in our livers by liquefying it and shutting it away from our livers and arteries thus decreasing the development of fatty liver and clogged arteries. Inositol is usually combined with Vitamin B3 – Niacin – for the treatment of high cholesterol.

Metabolic Syndrome – Studies show the best form of Inositol for treating post-menopausal women suffering from metabolic syndrome is Myo-Inositol. It reduces diastolic blood pressure, increases insulin sensitivity, increases protective HDL cholesterol and reduces triglycerides.

As a strong antioxidant, inositol supplements bind and remove free radicals that are harmful to our body. Some research shows that IP6 slows abnormal cell division and may sometimes transform abnormal cells into normal cells. Supporters claim it effectively prevents kidney stones, high cholesterol, heart disease, and liver disease.

Key Tips For Taking Inositol Supplements

It is available in capsule or tablet form or combination with other nutraceuticals in specific formulations aimed at specific conditions.

Many products combine IP6 with Inositol. Why? The combination has been shown to provide a more powerful immune response than either molecule alone. In addition, the molecule Inositol Triphosphate or IP3 is known to promote and regulate healthy cell growth and division. By combining Inositol with IP6, we are potentially doubling the IP3 content.

Dosage

IP6 appears to have a wide safety range. In one study up to 8.8 grams of IP6 was used safely for 2 years with no reported side effects.

The recommended dosage for IP6 is 2 to 3 gm daily. It is best taken on an empty stomach. There is no Recommended Dietary Allowance (RDA) for IP6.

There is no Recommended Dietary Allowance (RDA) for Inositol and the D-Chiro-Inositol form. Dosages depend on the condition and range from 2 – 18 gms per day.

Octacosanol makes up the greatest percentage of fatty alcohol content in policosanol, followed by another fatty alcohol called triacontanol. The first policosanol supplement was produced in Cuba, and although it is now used worldwide, continues to be a popular treatment in South America and the Caribbean.

Policosanol Health Benefits

Policosanol has been shown in some studies to lower LDL cholesterol, while increasing HDL cholesterol. It is also thought that it may have blood thinning and blood pressure lowering effects, making it an excellent option for those looking for overall cardiovascular support and prevention of cardiovascular disease. It has been shown to inhibit platelet aggregation induced by collagen and arachadonic acid. In individuals with coronary heart disease (CHD), after regular use of policosanol, exercise ECG findings showed increased functional capacity of the heart, as well as increased oxygen intake, and a reduction in chest pain or angina both at rest and during exercise, as well as a reduction in cardiac events.

Research Findings on Policosanol

Studies have also shown policosanol to out-perform some commonly prescribed statin medications in patients with type II hypercholesterolemia, in relation to its' cholesterol lowering effects. One of the proposed mechanisms of action by which it works to lower cholesterol is through the prevention of bile and HMG-CoA reductase absorption, necessary for cholesterol recycling and production. More recent research questions the findings that policosanol has any significant effect on cholesterol, good or bad. Further study needs to be conducted.

Safety and Dosage Information

Policosanol can be found on its own or in combination products aimed at treating high cholesterol and heart disease prevention. It is recommended at a dosage of 10-40 mg/day.

It is considered safe and well-tolerated, even in those individuals on a number of medications, as there are very few interactions to note. Use caution is patients taking daily aspirin or other anti-platelet medications, as there will be a cumulative anti-platelet effect. Medication adjustments may also be necessary for those taking cholesterol or blood pressure lowering medications.

Psyllium has long been valued for its role in supporting digestive health and overall wellness. This gentle, plant-based nutrient helps promote regularity, healthy cholesterol levels, and balance blood sugar. In this article we delve into its health benefits and supplement varieties you can incorporate into your daily routine.

What is Psyllium?

Psyllium is extracted from the husks and seeds of several plantago species of plants. It contains mucilage, a gelatinous substance that acts as an intestinal regulator, providing bulk to the stool, which slows diarrhea, as well as initiating a defecation reflex in those suffering from constipation.

Health Benefits of Psyllium

Psyllium is a source of soluble fibre and as such, it has been shown to slow the absorption of sugar, making it a staple for diabetics. Incorporating soluble fibre into your diet prevents dangerous spikes in sugar levels after meals. As a source of soluble fibre, it also binds excess cholesterol, prevents its absorption and aids in its elimination. Many cholesterol lowering agents that lower "bad" cholesterol (LDL, VLDL) have the same effect on "good" cholesterol (HDL). Psyllium is one of the few substances that does not have a detrimental effect on HDL, while lowering LDL cholesterol levels. The FDA has recognized it as an herb that reduces cholesterol, therefore also reducing the risk of heart disease, still the leading cause of death in Canada and United States.

Psyllium is not digested, but stimulates digestive processes through purely mechanical means. In the intestines, it creates a large, soft, slimy mass (sounds yummy, right?) that travels through the intestines triggering contractions, coating the walls, slowing digestion and therefore regulating the rate of absorption. It is these effects that make it an excellent complimentary treatment for hemorrhoids (often caused or worsened by constipation), IBD, high cholesterol, diabetes, high blood pressure, obesity and heart disease.

Shopping For Psyllium Supplements

Psyllium tends to have less gas and bloating effects than similar products, including bran. Recommended dosages vary greatly, but in general for any concern, a dose of 7 – 30 g/day is adequate. It is very important to increase your water and fluid intake at the same time as increasing your psyllium intake, to avoid painful and dangerous bowel obstructions.

Important Considerations

Allergies are possible, so be cautious if using for the first time. Rash, hives, difficulty breathing or anaphylaxis can develop in sensitive individuals. Diabetics taking insulin medication as well as psyllium should monitor their blood sugar regularly, as regular psyllium intake may require a lower dosage of medication. It is advised that psyllium be taken at least 1 hour away from supplements and prescription medication to avoid a possible decrease in absorption that delayed gastric emptying may cause.

Red yeast rice is traditional Chinese medicine made from a yeast that naturally grows on starch. For supplemental purposes it is cultivated on rice and then ground into a powder. Its active ingredients include, HMG Co-A reductase inhibitors, the same substances that are used in the cholesterol lowering medications that bear the same name.

Health Benefits of Red Yeast Rice Extract

HMG Co-A reductase is an enzyme that blocks the synthesis of cholesterol in the liver. Thus this extract inhibits the formation of harmful LDL cholesterol, reduces total cholesterol and increases HDL cholesterol. This extract may help lower high cholesterol, heart disease and heart attack risk. Other components in it, like essential fatty acids, amino acids, isoflavones, and trace minerals, support red yeast rice’s cardiovascular effects.

Supplement Varieties

Red yeast rice supplements are found encapsulated. These products should be standardized as an assurance of the amount of active components they contain. It can also be found in combination products for cholesterol control.

Cautions & Limitations

Red yeast rice should not be used in pregnancy, during lactation or by individuals with sensitivities to rice or yeast. It should be used with caution if you are taking other cholesterol lowering medications. It may interact with blood thinners, erythromycin, anti-fungals, cyclosporin, niacin and fibrinolytic agents, and it may cause gastrointestinal upset in sensitive individuals.

HMG Co-A reductase inhibitor medication have many side effects that have not been reported in people taking this extract; however, theoretically, these side effects are possible. They include liver toxicity and muscle wasting disorders. Individuals with liver disease, serious infections, recent surgery, organ transplants or regular consumers of alcohol (more than 1-2 drinks daily) are at a greater risk when taking cholesterol lowering medication and, theoretically, red yeast rice extract.