KRON 4 | Foods that Sop Up Bad Cholesterol

Continued from Part 1… How Plaque Attacks Your Body and Brain

Read how plaque invades your blood vessels here.

Cholesterol
Think of soluble fiber as the “cholesterol sponge”.

Foods that Lower “Bad Cholesterol”

You can lower your numbers by adding more fiber to your diet, particularly, beta-glucan (pronounced “glue-can”).

Beta-glucan is a soluble fiber also known as “oat gum”. Think of soluble fiber as a “cholesterol sponge”. It mops up LDLs in your intestines and gets rid of them with other waste. This keeps excesses from accumulating in your blood vessels and making plaque.

Foods High in Beta-Glucan

Bob's Red Mill BarleyBeta-glucan is found in the cell walls of cereals. It’s the main component of soluble fiber in oats and barley. Beta-glucan is what gives your morning oatmeal it’s creamy, viscous texture.

  • Whole oats
  • Whole oat flour (1 1/4 cups of rolled oats will yield 1 cup of oat flour)
  • Rolled oats (oats are heated and rolled flat)
  • Steel-cut oats (oats are thinly sliced lengthwise)
  • Oatmeal (the inner part of the oat grout)
  • Oat bran (the outer husk of the oat grout; lighter and finer than wheat bran)
  • Barley*
  • Whole barley flour

*Pearl or pearled barley has been processed to remove some or all of the outer bran layer resulting in a quicker cooking time.

Oats
Eating oats/barley a day can lower “bad cholesterol” by 5 to 7%.

How Oat Bran Lowered LDL (“Bad Cholesterol”)

In one study, beta-glucan significantly reduced the total and LDL cholesterol levels of adults with elevated cholesterol levels without changing the HDL (“good cholesterol”). Subjects consumed 2.9 g beta-glucan TWICE a day for 4 weeks. This amount is equivalent to a daily dose of about 70 g of oat bran (almost 2/3 cup dry).

An analysis of other studies conducted over 13 years supported the intake found that eating 3 grams ONCE a day of oat beta-glucan can lower total cholesterol by 5% in total cholesterol and LDL cholesterol by 7%, thus reducing major risk factors for cardiovascular disease. Remember… atherosclerosis (clogged arteries) is a chronic disease which means it is persistent, long-lasting in its effects, and requires medical attention.

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Studies shows eating oats lowers “bad cholesterol”.

To get in at least 3 grams of oat beta-glucan a day, eat rolled oats, steel-cut oats, or oat bran in the following serving sizes:

  • Rolled oats, 3/4 cup dry OR 2/3 cup oat flour (7.5 g fiber)
  • Steel-cut oats*, 1/2 cup dry (8 g fiber)
  • Oat bran, 1/3 cup dry (6 g fiber)

*Steel cut oats contain more fiber than rolled oats.

Cooking with Oats

  • Oats are extremely versatile. You can use them to make breakfast cereals, breads, pancakes, pie crusts, nutrition bars, cookies, crackers, crumble toppings, and as a coating for fish.
  • They naturally thicken food. You can use these nutty-tasting oats to thicken soups and stews.
  • Use oat groats instead of rice in a pilaf.
  • chia-seed-smoothie_adobestock_77942716_croppedOat beta-glucan soluble fiber can also be added to beverages/liquids, such as smoothies, yogurt drinks, juice drinks), yogurt, soups, sauces, and dressings. Add some oats to your smoothies to make them more satisfying and nourishing. The fiber will help slow down digestion which can stabilize your blood sugar.

Apple c heart symbol_128x128Fit Tip: Eat at least 3 grams of oat beta-glucan per day. High cholesterol is a major risk factor for heart disease, but you can lower your risk by including certain foods into your daily eating plan. Lifestyle and diet changes are the main ways to prevent or lower LDL numbers.

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xo

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KRON 4 | Arthritis, Hypertension, and Dementia: How this Breathing Exercise May Help

High blood pressure not only damages the arteries in your heart, but also in your brain. It increases your risk for stroke and memory loss later in life along with many other diseases. Here’s how you can improve your brain, heart, and overall health.

Brain-Blood Pressure Link

Your brain is fed by one of the richest networks of blood vessels in your body. When blood vessels are damaged and circulation to the brain is reduced, it can lead to vascular dementia.

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Vascular dementia is the 2nd most common form of dementia.

Vascular dementia is the second most common form of dementia. (Alzheimer’s is the most common.) You can develop vascular dementia after a stroke when blood flow is blocked and your brain is deprived of oxygen.

Types of Strokes

87% of all strokes are ischemic strokes, that is, the stroke is caused by a clot that blocks blood flow to the brain. A clot or rupture in the blood vessel is usually the cause. 

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Hemorrhagic strokes result in bleeding within the brain.

13% of all strokes are hemorrhagic strokes which can be more deadly. These kinds of strokes occur when an artery in the brain ruptures or leaks. High blood pressure is typically the cause of this kind of stroke.

Link to Disease

High blood pressure is often at the root of many diseases as well as conditions, such as inflammation. Chronic systemic inflammation plays a key role in chronic disease and pain, such as:

  • Heart disease, diabetes
  • Rheumatoid arthritis, cancer
  • Parkinson’s, dementia, Alzheimer’s
  • Digestive disorders

The Power of the Vagus Nerve   

Continue reading “KRON 4 | Arthritis, Hypertension, and Dementia: How this Breathing Exercise May Help”

KRON 4 | Eat These to Lower Your Stroke Risk

Strokes are afflicting more young Americans — it’s no longer a disease of the elderly and is the leading cause of death worldwide. Strokes are the fifth leading cause of death in the United States and high blood pressure leads as the cause. Here’s how one particular change in your diet can reduce your risk.

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Strokes in Young People

The risk of stroke increases with age, but actor Luke Perry was only 52 when he had a massive stroke and died. When you’re younger (middle-aged) and have a stroke, it is especially dangerous. 

Immediately after a stroke, your brain swells (a.k.a. cerebral edema, brain edema, or elevated intracranial pressure). Swelling is your body’s response to many types of injury. 

Brain Compression

As you grow older, your brain shrinks which is a cause of memory problems and cognitive decline as you age. But when you’re younger and your brain swells after a stroke, there’s no room within your snug-fitting skull for expansion.

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A younger brain fits snugly within the skull and there’s little room for swelling.

As a result, your swelled brain presses up against the inside of your skull. A younger person will experience more intense pressure which can peak three to five days after a stroke. 

The pressure constricts blood flow to your brain and deprives it of oxygen while at the same time, it also blocks fluids from leaving your brain, so the brain swelling alone, can cause death.

NOTE: Sometimes the skull will have to be cut open and removed to relieve the pressure (decompressive craniectomy). A scope may also be used to drain cerebrospinal fluid or blood.

Strongest Risk Factors for Stroke

One in 3 U.S. adults has at least one of the following conditions or habits:

  • High blood pressure
  • High cholesterol
  • Smoking
  • Overweight
  • Diabetes

Nitrates and Blood Pressure

Eating foods high in compounds called nitrates is a natural way to treat hypertension and reduce risk of a vascular event, such as a stroke or heart attack. Nitrates are vasodilators that widen (dilate) your blood vessels, and they protect against endothelial dysfunction.

Beetroot Juice isolated on white
The juice from beet roots increased blood flow to the brain and lowered blood pressure.

Previous studies showed that drinking beet root juice dilated blood vessels and increased blood flow to the regions of the brain involved in executive functioning. In this study, 70+ year-olds ate a high-nitrate breakfast with 16 oz. of beet juice for four days.

Also, studies have shown that beet roots or beet root juice can reduce your blood pressure by up to 4-10 points over a period of a few hours. Beetroot juice lowered blood pressure 1 hour after drinking it with a peak drop in blood pressure occurring after 3 to 4 hours.

Healthy heartNOTE: If you’re a heart patient, you’re familiar with nitroglycerin and never leave home without it. Nitroglycerin or “nitro” is a heart medicine for angina* and belongs to a group of medicines called nitrates. As a vasodilator, it dilates the blood vessels and increases the supply of blood and oxygen to your heart.

*Angina is a type of chest pain caused by reduced blood flow to the heart. Pain can also occur in the jaw, neck, throat, shoulders, arms, or back.

Green Leafy Vegetables — The Powerful Protector   

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KRON 4 | Can Just One Fatty Meal Be All That Bad?

You vowed to eat a heart-healthy diet and have been pretty successful, but every once in a while you can’t resist splurging on a big fat juicy cheeseburger and a thick, creamy milk shake. So is that really all that bad? Find out if an occasional surge of fat in your diet is okay.

The ‘Shake and Cake’ Study

The Heart Research Institute in Australia performed the following “carrot cake and milkshake” test. This well-known research was published in the American College of Cardiology. The subjects were normal weight men and women, age 18 to 40, with no cardiovascular risk factors or established heart disease.

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Researchers compared the effects from eating polyunsaturated (safflower oil) and saturated fat (coconut oil).

Each participant consumed fat in the form of a slice of carrot cake and a milkshake.  They had to eat one gram of fat per kilogram of body weight (i.e., one gram of fat for every 2.2 pounds).

For example, a 200-lb person (91 kg) had to eat 91 grams of fat or the equivalent of eating all of the following at one meal:

  • Double 1/4 pounder with cheese (45 g total fat) = 700 cal.
  • Large order of French fries (24 total fat) = 510 cal.
  • Large vanilla milkshake (22 g total fat) = 800 cal.
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Subjects in the study ate as much fat equivalent to a McDonald’s meal.

safflower oilDAY 1: The subjects ate the carrot cake and milkshake that were made with SAFFLOWER OIL which is predominantly polyunsaturated fat. Then 3 hours and 6 hours after they ate, the scientists measured their blood flow (endothelial function) and assessed how well their HDL (“good cholesterol”) was protecting their arteries from inflammation.

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Coconut oil is 90% saturated fat and solid at room temperature.

DAY 2 (one month later): The subjects returned and ate another carrot cake and milkshake meal that contained the same amount of calories and fat except the type of fat used was different. Instead of polyunsaturated fat, the cake and shake contained COCONUT OIL which is 90% saturated fat. Saturated fats are typically solid at room temperature.

The Role of HDL (“Good Cholesterol”)

HDL cholesterol is “supposed” to be anti-inflammatory, that is, they suppress inflammatory molecules from multiplying. When arteries become inflamed:

  • Substances adhere to the artery wall.
  • Arterial plaques can rupture. A blood clot forms around the rupture blocking the artery, resulting in a possible heart attack.

The Results: Sludge in Your Arteries After Eating Just ONE Fatty Meal   

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KRON 4 | How Exercise and Turmeric Affect Your Arteries

Research shows if you don’t take care of the “inner lining” of your blood vessels, you may be setting yourself up for heart disease or a stroke. Here are some important tips to improve how long and how well your arteries function.  

The Relevance of “Endothelial Dysfunction” 

The inner lining of your blood vessels is called the “endothelium”. Endothelial function declines with age and is associated with an increased risk for cardiovascular disease. When the lining fails to function optimally, it’s called “endothelial dysfunction” or ED. Think of a healthy endothelium as being smooth (think Teflon®) where nothing sticks to it.

ED refers to a spectrum of damaging changes that take place in the endothelium, such as the smooth inner lining becomes inflamed and “rough” (think sandpaper) from the constant assaults of substances like sodium, high blood sugar, and cortisol (stress hormone). When the endothelium becomes rough, arterial plaque* sticks to the artery wall (think spackling paste or putty).

*Plaque is fatty, waxy substance made up of materials, such as fat, cholesterol, calcium, waste products from cells, and fibrin (a clotting agent).

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An unhealthy arterial lining can become “rough” like sandpaper and plaque sticks to it.

When Plaque Builds Up and Ruptures

As more plaque deposits build up, your artery narrows and reduces blood flow. This is known as “hardening of the arteries” or atherosclerosis. Plaque not only accumulates in the arteries, it can also rupture and create a blood clot at the ruptured area. Your body sees this rupture as an “injury” and rushes to repair it with platelets (or “thrombocytes”) to rapidly cover up the rupture and form a plug, or clot.

Platelets are very large colorless blood cells (think super glue). They help wounds heal and form blood clots to slow or stop bleeding by clumping and forming plugs in injured blood vessels.

When Plaque Breaks Away

Ruptured plaque can also break away and travel through the blood to other areas in your body and cause a blood clot. If the clot is big enough, it can block the flow of blood to arteries in various organs — e.g., lungs (pulmonary embolism), heart (heart attack), or brain (stroke).

How to Reverse Arterial Aging   

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