Lower CholesterolReduce Heart Disease – Have you heard of CoQ10?
The benefits of Coenzyme Q10 (CoQ10) have been known since the 1970s. Unfortunately, many doctors do not routinely recommend CoQ10 to their heart patients. Are you using this supplement?
CoQ10 is a fat-soluble vitamin and a powerful antioxidant. CoQ10 not only fuels energy production, but it removes many free radicals from circulation. Free radicals lead to the oxidation of LDL and the subsequent chain of events that result in arterial plaque formation and narrowed arteries.
How does CoQ10 work?
The powerhouse of your cells is the mitochondria. The mitochondria convert the foods you eat into energy your body can use. The form of energy the body uses is called ATP. ATP is produced within the mitochondria by taking needed electrons from foods. CoQ10 is responsible for carrying the electrons back and forth between enzymes in the production of ATP.
If that was a little too much science for you, let me make it much simpler.
Without CoQ10 your cells can not produce energy for your body to function, including the heart muscle. The heart uses an enormous amount of energy to function and maintain blood circulation 24/7.
CoQ10 is especially beneficial if you have narrowed arteries and reduced blood flow to the heart. CoQ10 uses what little oxygen and nutrients the heart receives to increase the production of ATP and boost the heart’s energy levels.
Physicians routinely using CoQ10 as part of their treatment plan for heart patients often refer to CoQ10 as “the miracle supplement” due to the drastic improvements to patient heart function.
Do you know the signs of a CoQ10 deficiency?
Symptoms associated with a CoQ10 deficiency develop gradually over time, so it’s very easy to miss the signs.
Symptoms include: aches and pains, fatigue, sore muscles, weakness, malaise, and shortness of breath
Our bodies are designed for CoQ10 to be formed from a variety of vitamins, minerals, and amino acids. If your intake of vitamin C, B-12, B-6, pantothenic acid, and various other minerals and nutrients is deficient, the production of CoQ10 is compromised. Conditions and medications, such as hyperthyroidism, antidepressants, gum disease, and advanced age will also cause lower than adequate levels of CoQ10.
What are the benefits of supplementing CoQ10?
The benefits of CoQ10 are numerous:
- Prevent heart disease
- Slows the aging process
- Lowers blood pressure
- Boosts energy
- Increases strength
- Builds up the immune system
- Improves the nervous system
- Protects against gum disease
- Counteracts negative side effects of some cholesterol medications
Consult your MD to determine if supplementing CoQ10 is the right treatment option for your situation.
All the best,
Lisa Nelson RD
https://www.lisanelsonrd.com
Lower CholesterolHow to Lower Cholesterol: Step 3
In the last post I gave you the first step towards lowering cholesterol. Here is the third. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.
Step 3: Lose weight and/or maintain a healthy weight.
Weight has a significant impact on your heart health and cholesterol levels. Weight loss alone may lower triglycerides, LDL cholesterol, and total cholesterol levels. Losing as little as 10% body weight could drop your cholesterol back to the heart healthy range.
Lower Cholesterol: Step 1
Lower Cholesterol: Step 2
Eight steps to lower your cholesterol
All the best,
Lisa Nelson, RD
Lower CholesterolLower Cholesterol – Understand Fatty Acids
Unless you have been living under a rock, you have probably heard the term fatty acids. But, do you understand what they are and how the right ratio will improve your heart health? I intend to clear up the confusion.
Types of Fatty Acids
There are numerous types of fatty acids. I am focusing on omega 3 and omega 6.
Unsaturated Fats
Omega 3 and omega 6 fatty acids are both unsaturated fats. To improve cholesterol levels, you want to replace the saturated fats (i.e. lard, shortening, ice cream, cheese) in your diet with unsaturated fats.
What does “omega” mean?
Most of you are familiar with the saying “alpha to omega”, in other words, beginning to end. The “omega” indicates which carbon has the first double bond on the carbon chain when you start counting from the omega end. For omega 3, the first double bond is on the third carbon from the omega end of the carbon chain. I know you were wanting to review a little biochemistry today!
Essential Fatty Acids
Omega 3 and omega 6 fatty acids are also essential fatty acids.
Essential fatty acids are necessary for cardiovascular health, but our body cannot synthesize them. You can only obtain essential fatty acids through the foods you eat.
Omega 3 (Linolenic Acid)
To keep things simple, I am going to use the acronyms ALA, EPA, and DHA. These are all types of omega 3 fatty acids. If we consume a food containing the omega 3 fatty acid ALA, our body will convert it to EPA and DHA. Studies have shown a link between EPA, DHA, and heart disease. More studies are needed to understand ALA’s relationship.
Sources:
- Oils – Canola oil, Soybean oil, Flaxseed oil (good source of ALA)
- Seeds and nuts – flaxseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds
- Vegetables – avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards)
- Fish (good source of EPA and DHA) – salmon, mackerel, sardines, anchovies, albacore tuna, lake trout, herring
Omega 6 (Linoleic Acid)
I am going to throw in more acronyms, GLA and AA, which are omega 6 fatty acids. Linoleic acid is converted to GLA and on into AA by the body. Researchers are finding indications of a link between GLA and EPA, in relation to heart health and reduced blood pressure. High intake of sugars, alcohol, trans fats, and various other factors can inhibit the conversion from linoleic acid to GLA.
Sources:
- Oils – Sunflower oil, corn oil, safflower oil, soybean oil, cottonseed oil, flaxseed oil
- Seeds and nuts – flaxseeds, pumpkin seeds, pistachio nuts, sunflower seeds, pine nuts
- Meat – chicken, beef
For optimum heart health, the ratio between omega 6 fatty acids and omega 3 should be between 1:1 and 4:1. A practical example of what a 1:1 ratio means, for every 3 ounces of beef you eat, you would need to eat 3 ounces of tuna (I do not mean in the same meal!). The ratio for the typical American diet is 11:1 to 30:1. This poor ratio is linked with heart disease, among several other health issues.
Eight steps to lower your cholesterol
Bottom Line:
For heart health, increase your intake of foods containing omega-3 fatty acids, while cutting back on omega-6 fatty acid sources. For example, switch from corn oil to canola oil, increase the number of meals you eat that contain fish each week, and grab walnuts instead of pistachios.
All the best,
Lisa Nelson, RD
Lower CholesterolHow to Lower Cholesterol: Step 2
In the last post I gave you the first step towards lowering cholesterol. Here is the second. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.
Step 2: Adopt a heart healthy lifestyle.
This means eating a diet that supports heart health and including physical activity as part of your daily routine.
Here are some basic guidelines for a heart healthy diet to lower cholesterol:
- Saturated fat intake should be limited to less than 7% of your total daily calories.
- Daily trans fat intake should be less than 1% of your total calorie intake.
- Cholesterol should be limited to less than 300 mg/day.
- Eat 25-35 grams of dietary fiber. This needs to include an adequate intake of soluble fiber, which will promote lower LDL levels.
- Include sources rich in omega 3 fatty acids to your diet. Some benefits of omega 3 fatty acids include lower triglycerides, increased HDL cholesterol, and slower build-up of arterial plaque.
Eight steps to lower your cholesterol
Here are basic guidelines for physical activity to lower cholesterol.
- Include at least 150 minutes of physical activity each week.
This is the latest recommendation of The Health and Human Services Department. In order to see substantial health benefits, include at least 150 minutes, 2 ½ hours, of moderate-intensity activity each week. If time is a factor, you can see the same benefits by bumping up the intensity and being vigorously active 75 minutes (1 hr. 15 min.) each week.
By including regular physical activity you will raise HDL cholesterol and lower triglycerides.
Lower Cholesterol: Step 1
Lower Cholesterol: Step 3
All the best,
Lisa Nelson, RD
Lower CholesterolHow to Lower Cholesterol: Step 1
It’s often easier to turn to supplements or medications to lower cholesterol. However, the effectiveness of these treatments will not be as great if you do not have a solid foundation in place that supports heart health. Over the next few posts I’ll give you three basic steps you can implement now to promote lower cholesterol levels and reduce heart disease.
Step 1: Know and understand your cholesterol lab results.
A simple blood test will check your cholesterol levels. This test is also known as a lipid profile. You will learn your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels. By knowing the “breakdown” of your lipid panel you (or your MD/dietitian) will be able to determine the best steps to take for results.
The American Heart Association Recommends that everyone over the age of 20 know their cholesterol levels.
Lower Cholesterol: Step 2
Lower Cholesterol: Step 3
All the best,
Lisa Nelson RD
Lower CholesterolLower Cholesterol – Is grapefruit juice safe with medications, such as Lipitor?
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.
Lisa Nelson RD: Is it safe for individuals taking medication for heart disease, such as Lipitor, to eat grapefruit or drink grapefruit juice?
Dr. Shelby-Lane: I am including information that may help answer your question about grapefruit and a variety of nutritionals that affect statin drugs for the lowering of cholesterol.
Zocor (Simvastatin), for example, is a Statin drug, used to lower high cholesterol levels, and also known as HMG-CoA reductase inhibitor. Zocor may affect the absorption or utilization of vitamins E and coenzyme Q10. Tests showed the average concentration of coenzyme Q10 in blood plasma decreased by approximately 50% after statins were used for 30 days. Supplementation is considered beneficial.
Grapefruit and grapefruit juice may increase the effects of HMG-CoA reductase inhibitors and should not be consumed at the same time. It is suggested that these medications be taken with water. Grapefruit contains substances that may inhibit the body’s ability to break down statin drugs increasing the toxicity of the drug. Muscle pain, tenderness, or muscle weakness may be a result. If you begin to notice these symptoms, contact your doctor.
Niacin is the form of vitamin B3 used to lower cholesterol. Large amounts of niacin taken with a statin drug may cause serious muscle disorders (myopathy). Reasonable levels of niacin combined with statin drugs have been shown to enhance the cholesterol lowering effect. For proper dosage, consult your physician before taking niacin.
Pomegranate juice has been shown to inhibit the same enzyme inhibited by grapefruit juice. This may cause reactions similar to grapefruit juice when it is used with statin drug treatments.
A study of 37 people with high cholesterol treated with diet and statin drugs found vitamin A increased in the blood over two years of therapy. People taking statin drugs and vitamin A supplements should have blood levels of vitamin A monitored.
Magnesium and aluminum containing antacids were reported to interfere with statin drug absorption. To avoid this interaction, take statin drugs two hours before or after any aluminum/magnesium containing antacids. Some magnesium supplements such as magnesium hydroxide are also antacids.
It should be noted that doctors often recommend supplementing with 100 mg of coenzyme Q10 per day for maintaining healthy levels. However, those on statin drugs may have a greater need for a higher dose. It further should be noted that the symptoms associated with the combination of grapefruit juice and statin drugs (muscle weakness and discomfort) are commonly reported as symptoms associated with CoQ10 depletions. Supplementation with coenzyme Q10 is strongly recommended.
The herbs Artichoke plant, Garlic and Plantain may decrease blood cholesterol levels, and therefore enhance the effects of Zocor. Consult with your pharmacist or physician before taking them.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight