Heart Protection Nutritional Supplement Guide:
Following
a heart-healthy diet can do a lot to reduce risk, but for many people,
it's not enough. Heart-protecting drugs usually come with troublesome
side effects, such as fatigue and the possibility of liver disease. For
some risk factors, like homocysteine and low-density lipoprotein
prescriptive drugs are not available.
HEART HEALTH FACTORS TO BE AWARE OF:
I. Total Cholesterol: Desirable cholesterol is below 200; borderline high is between 200 and 239; high is 240 and above.
Beneficial Nutritional Supplements:
Plant
sterols. Beta-sitosterol and other plant sterols have a chemical
structure similar to that of cholesterol, which enables them to reduce
the absorption of cholesterol from the intestine. Several studies have
found that plant sterols can lower cholesterol levels by an average of 6
to 8 percent. Take sterol supplements 2 to 3 times a day, products
labeled plant sterols, phytosterols, or beta-sitosterol.
Niacin:
This form of vitamin B-3 has been known since the 1950's to reduce
cholesterol levels. Approved by the Food and Drug Administration for
lowering cholesterol, it is sold both by prescription and over the
counter. As effective as niacin is, it triggers the release of
histamine, which often will turn the skin beet red and tingly for about
an hour. If you keep taking niacin, the intense flushing episodes
should eventually ease. Start at 100 mg. once or twice a day and work
up to 500 to 1,000 mg. three times a day.
Coenzyme Q10: People who
must take statin drugs should also take 100 to 200 mg. of CoQ10 a day
because statins can deplete the body's natural supply.
Low-Density
Lipoprotein (LDL) Cholesterol: Small, dense LDL globules are far more
likely to cause blood clots than are larger, less dense ones. And when a
person's antioxidant intake is low, LDL oxidation increases, which
appears to be a key step in the development of heart disease. If total
LDL is high, it may be wise to have an additional blood test to find out
which type predominates.
Beneficial Nutritional Supplements:
Plant sterols can lower LDL levels by an impressive 8 to 14 percent.
Take sterol supplements 2 to 3 times a day, products labeled plant
sterols, phytosterols, or beta-sitosterol.
Vitamin E: Won't lower
LDL, but will curb its tendency to promote heart disease. Contrary to
common thinking, LDL is not entirely bad - it's needed to transport
fat-soluble nutrients, such as vitamin E and coenzyme Q10, throughout
the bloodstream. Vitamin E and other fat soluble antioxidants prevent
LDL oxidation. Take 400 to 800 IU of natural-source vitamin E.
Dietary
Options: To lower LDL, reduce your intake of saturated fat (in fatty
meats and dairy products) and avoid processed foods containing trans
fats such as most shortenings, partially hydrogenated oils, and most
cookies and crackers on the market.
High-Density Lipoprotein (HDL)
Cholesterol: HDL is widely considered the "good" form of cholesterol,
mainly because it helps transport 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 heart disease.
Ideal HDL levels are 55 mg./dL or higher for women and 45 mg/dL or higher for men.
Beneficial Nutritional Supplements:
L-carnitine: A component of protein, is highly recommended.
Fish
Oil "Omega 3" Supplements: Contain eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA) - both essential dietary fats that boost HDL.
They're also potent blood thinners so they prevent clotting, and they
help to regulate heart rhythm.
Niacin: A form of vitamin B-3, will
raise HDL levels. You may experience an intense one-hour flushing
sensation after your take it. Aim for 500 to 1,000 mg. three times
daily.
Dietary Options: To boost HDL, don't skimp too much on
fats, particularly heart-healthy fish oils and olive oil. Low-fat
diets, long recommended to reduce the risk of heart disease, actually
lower HDL levels. Cut back on refined carbs, which can decrease HDL.
Triglycerides:
Triglycerides actually account for most fat found in the blood and in
body fat. A higher ratio of triglycerides to HDL has been associated
with a significant increase in heart attack risk.
Anything under
150 mg./dL is considered normal. Aim for 100 mg. or less. Levels of
150 to 199 mg. are borderline high, and 200 mg. and above are considered
high.
Beneficial Nutritional Supplements:
Fish Oil
Supplements: Can lead to impressive reductions in triglyceride levels.
In some studies, plant sterols have also been shown to reduce
triglycerides.
Dietary Options: Triglyceride levels are directly
related to the quantity of refined carbohydrates you eat, so reduce your
intake of table sugar, white bread, cookies and other sweets, refined
pasta, and bagels, and focus instead on whole grains.
Homocysteine:
Homocysteine is normally a short-lived byproduct of protein metabolism -
it's only when levels become elevated that they cause trouble. If you
eat lots of veggies, particularly those that contain folic acid such as
spinach, romaine lettuce, and other greens, there's a good chance your
homocysteine is at healthy levels.
The American Heart Association
considers 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 particularly helpful 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 lower and stabilize
glucose and insulin levels, but if you already take glucose-regulating
drugs, be sure to work with your physician to adjust their dosage.
Alpha-Lipoic
Acid: An antioxidant, is widely used in Germany to treat peripheral
neuropathy, a nerve disease caused by diabetes. Studies have found that
it can lower both glucose and insulin levels. Take 100 to 300 mg.
daily.
Chromium Picolinate: An essential mineral, has been shown
to lower glucose and cholesterol levels. Take 400 to 1,000 mcg. daily.
Cinnamon: Can lower fasting glucose, total cholesterol, and triglyceride levels.
Ginseng Supplements: 1 to 3 grams of American ginseng (Panax quinqufolius L.) significantly reduced the rise in blood sugar.
Silymarin:
The antioxidant-rich extract of milk thistle, is well known for
increasing liver activity. Italian researchers found that 600 mg. of
silymarin daily reduced several key measures of glucose tolerance,
including fasting glucose and insulin, over the course of a year.