GHS Natural Health Blog

Why is it so common to have elevated cholesterol these days?

Even though many cases may be due to an inherited tendency to produce excess amounts, elevated cholesterol is often caused by an unhealthy diet and lack of exercise. Stress also plays a big role, as prolonged stress elevates a hormone called cortisol which leads to an increase in cholesterol levels. One in two Australian adults over 25 are living with high cholesterol, greatly increasing their risk of heart disease. In 2008 the National Cholesterol Test surveyed more than 500 Australians about their knowledge of cholesterol and its health implications. Over 50 per cent incorrectly believed that the majority of cholesterol comes solely from food when, in fact, the body makes most of the cholesterol it needs. Nearly half of those surveyed try and manage their cholesterol through lifestyle changes, such as diet, exercise and weight loss, but this may not always be enough to lower cholesterol to an acceptable level.

What does cholesterol do in the body?

Some cholesterol is actually required for a number of functions, including insulating nerve fibres, ensuring nerve signals travel properly and making the hormones that carry chemical signals around the body. Moderate cholesterol is associated with higher levels of serotonin, the body’s natural ‘feel-good’ chemical. There are two types of cholesterol: HDL (the ‘good’ cholesterol) collects fats that have deposited in your arteries and delivers them back to the liver so they can be made into bile to help digest your next fatty meal. The ‘bad’ cholesterol, LDL, delivers cholesterol to places in the body where it’s needed but if there is too much of it, deposits it in unwanted places, such as the arteries.

How do I know if my cholesterol is high?

The short answer is you don’t, not without a blood test. Even slim people who consume plenty of fresh fruits and vegetables can have elevated cholesterol, particularly since the cholesterol obtained from food only accounts for about 25 per cent of your total levels. Having high cholesterol doesn’t usually produce obvious symptoms, except the noccasional fatty deposit called xanthomas that generally appear as yellow patches around the eyes. Left untreated, a build up of cholesterol on the artery walls can lead to atherosclerosis, angina or even a stroke

What about medications to lower cholesterol?

The class of medication most commonly used to lower cholesterol are the statins, which work by blocking the enzyme your body uses to make cholesterol. Although effective, they are not without side effects. A recent New Zealand study found that statins were reportedly involved in depression, memory loss, confusion and aggressive reactions. This could be because serotonin, the ‘feel-good’ neurotransmitter needed to be happy, is associated with cholesterol. If your cholesterol levels are too low, your serotonin levels can also be too low, leading to low mood. If you are prescribed statins, I recommend you also take a CoQ10 supplement, as evidence shows that taking statins depletes the body’s supply of Coenzyme Q10.

Are there natural alternatives to statins?

Yes, several supplements have been shown to be effective in lowering elevated LDL, and I would consider Globe Artichoke to be one of the most helpful cholesterol-lowering herbs. In one double-blind study, a dose of 1800mg Artichoke leaf extract was administered daily for six weeks. At the end of the trial the active group had a decrease in total serum cholesterol of 18.5 per cent compared to the placebo group’s 8.6 per cent. Not only is Globe Artichoke effective at lowering cholesterol levels in combination with a low fat diet, it also assists with symptoms of indigestion and dyspepsia. Globe Artichoke acts on the bile duct, allowing a regular release of bile to help digest dietary fats. Cynarin, the active component in Globe Artichoke, also exerts a protective function on liver cells, protecting them against alcohol, prescription medicine and even viruses.

What sort of reduction in my total cholesterol level can I expect by taking Globe Artichoke?

A typical example is Debbie, one of my patients whose total cholesterol reading was 6.1 before she started taking a Globe Artichoke supplement. Debbie took one 6 g capsule daily, followed a low-fat diet and walked regularly. After 12 weeks her total cholesterol reading was 4.1.

Are there any additional measures I should take?

If you make healthy eating choices and stay aware of the different kinds of fats in foods, then you’re well on the way to controlling your cholesterol levels. You should also make a commitment to exercise regularly. One recent review evaluated 25 different studies on exercise and cholesterol and found that, for exercise to have an effect on HDL cholesterol, participants needed to exercise for about two hours a week consistently – the longer the exercise session the greater the HDL boost. Aerobic exercise, such as walking or cycling, was found to be the most effective.

Can anyone take Globe Artichoke?

Most people can, except those with an allergy to plants in the daisy family. I recommend anyone with an existing liver or gall bladder condition to consult with their healthcare professional to determine the suitability of Globe Artichoke. Also, it is important to check in with your healthcare practitioner to monitor your cholesterol levels to ensure that your changes to diet, supplements and lifestyle have the desired results.

Fats are, without a doubt, the most important energy source of all foods. Necessary for peak physical and mental function, fats should comprise a high percentage of our total calorie intake. Yet fats as a whole have been charged with many crimes against humanity. For decades, fats have been blamed for atherosclerosis, heart disease, high blood pressure, obesity, elevated cholesterol, cancer, increased mortality and much more.

The Fat family has been ostracised by the National Heart Foundation, nutritionists and doctors, while only certain members are criminals. Most of the clan are actually essential contributors to the wellness and longevity of the entire community. Cholesterol particularly has been maligned as public enemy number one, when in fact, Mr. Cholesterol is one of the most important citizens in the human body. Through fear and misinformation, many have avoided all fats, only to reap disastrous consequences. The Pritikin Diet, for example, produced many casualties presenting a range of physical and mental disorders.

It is true that some fats cause a lot of trouble. Trans Fat for example, has been responsible for breaking and entering arterial walls, robbing nutrients, exploding white bloods cells, deploying mercenary free radicals and promoting havoc from one organ to the other. Trans Fat hides out in margarine, processed oils,
vegetable shortenings and all foods made with them.

The refined Mr. Vegetable Oil is another culprit behind cancer and heart disease. A study of Swedish women showed a marked link between refined vegetable oil intake and higher breast cancer rates.1 All heat pressed or rancid oils debilitate.

Unsaturated fat barricades protein in the stomach, causing impaired nutrition. He leads enzymes astray affecting digestion and thyroid function. His regular presence in the neighbourhood increases the risk of abnormal blood clotting, inflammation, immune deficiency, obesity and cancer.2

Mrs Poly Unsaturated Fat can be a particularly nasty lady, being an expert in immune system sabotage. She has a corrupting influence on fast foods, fried food and most bakery products and contributes decisively to degenerative changes and aging.3 

The members of the Fat family that support the community reside in foods such as avocados, olives, nuts, coconuts and seeds. Cold pressed oils derived from these sources provide concentrations of health promoting  nutrients including the essential fatty acids. Other distinguished fats are found in organic eggs, organic butter and soft cheeses. These fats are often employed as security guards to protect against neuro-toxins such as heavy metals, solvents and agricultural chemicals. They nurture the whole system, supporting long-term gastrointestinal health, growth and development, cognitive function, healing, immunity, hormonal balance and skin care.

Contrary to popular belief, these illustrious fats are needed for healthy heart function, and protection against the development of cancer.

Butter, for example, has appreciable amounts of butyric acid, used by the colon as an energy source, and known to be a potent anticarcinogen. It is also rich in lauric acid, providing protection against microbes and fungus. Butter also protects against calcification of the joints and hardening of the arteries. Butter stimulates the pancreas to produce alkalizing bicarbonates and enzymes such as Trypsin, which is known to prevent cancer. Butter is an excellent source of dietary cholesterol. In 1920, the consumption of butter in the USA was eighteen pounds per person per year while heart disease was an insignificant statistic. By 1960, butter consumption had plummeted to four pounds per person per year and heart attack had become the cause of half the deaths in America. As butter was displaced by the mischievous Miss Margarine, cardiovascular disease increased proportionately. Organic butter is readily available. My favourite is “Harmonie Organic Butter” from Woolworths. When Moses sang his renowned song of joy, he praised God for the great blessings of butter, sheep’s milk and the fat of lambs, rams and goats.4 

If any member of the Fat Family especially deserves promotion, it is Mr Egg. Good old egg is rich in protein, good fat, iron, minerals and B Vitamins and is vital in the development of cognitive function in children. Jesus himself promoted the egg as a good food for children.5 Researchers at the University of Conneticut have shown that three eggs a day do not raise heart disease risk factors in elderly people, nor do they increase cholesterol oxidation. They promote health and extend life.6

The famous Fat brothers, Omega 3 and Omega 6, are extremely beneficial to the body when they weigh in at the same weight.
The ideal ratio is 1:1. Most Australians consume too little Omega 3 and too much Omega 6, often presenting a ratio of up to 1:25. The Japanese, who boast the third highest life expectancy on Earth, present a typical ratio of 1:1. Mercury free fish oils prevent heart disease, cancer, depression, inflammation and diabetes. They improve concentration and memory, and increase energy levels. Omega 3 fats are found in cold water fish, walnuts, flaxseeds, leafy green vegetables, broccoli and cabbage. Their effectiveness is supported by monounsaturated fats such as olive oil, sesame oil and macadamia
nut oil. 

Cold pressed extra virgin olive oil is a patriarch of the Fat family, containing 75% Oleic Acid along with 12% saturated fat. He is a proven benefactor for the people of the Mediterranean where he has slowed down the aging process by inhibiting oxidation.

Coconut oil is surely the most robust of all the Fat clan. Renowned for therapeutic and remedial benefits, coconut oil is antibacterial, antiviral and antifungal. It is used in weight loss programs and contains 92% saturated fat and large quantities of lauric acid. Islanders whose diets were predominantly coconut-based boasted healthy, long lives until the Western diet infiltrated their countries.

Doctor Weston Price travelled the world for a decade documenting his observations of indigenous populations, while searching for the secret of health. He found that where the fat intake comprised 50% to 65% of the diet, the people had easy births, healthy teeth, excellent physical structure, general good health and longevity.

There is not one size fits all. The subject requires study, guidance and empiricism. A basic formula that works for many people is: Cabohydrates (15% to 20%), Protein (20% to 30%) and Fat (50% to 65%). The key is to minimise the insulin response in each meal. This is acheived by increasing good fats at the expense of carbohydrates.

Mr. and Mrs. Fat and their little fatlets deserve respect. Eat, the good old fats of our ancestors, and your health will prosper. Deport the contemporary fats such as Trans, Refined and Poly from your home and avoid them at all costs.

Spend ten days at Living Valley Springs to cleanse, revive and learn the basics of nutrition for a long and healthy life. Our qualified professionals will design an individual nutrition program that will work for you, and you won’t get fat!

REFERENCES

1. Wolk, A. Et al, Arch of Intermed, 158:41 (1998)
2. Dr. Peat, From PMS to Menopause
3. Hollingsworth. Take Control of your Health, 72
4. Bible Deut 32:13-14
5. Bible Luke 11:12-13
6. U CONN. Journ. of Nut. Dec 2005. www.enc-online.org

Antioxidants do!

An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules, which can help our body’s cells from being damaged by free radicals, thereby help to prevent aging, cancer and heart disease. These include beta carotene, bioflavonoid and vitamins A, E and C.

Organic fruits have been found to have higher anti-oxidant content than conventionally grown fruits. These fruits are high in antioxidants

1. Blackberries
Blackberries have high levels of vitamin C and the fruit is a very good source for essential dietary fiber.

2. Redcurrants
Rich in anthocyanins

3. Raspberries
Full of anti-oxidants, also help to prevent clogging of the arteries due to their high salicylic acid content, an immune system boost.

4. Olives
Black olives are slightly higher in anti-oxidants but both types still have antioxidants.

5. Strawberries
The wild variety as they have a higher anti-oxidant content than the cultivated ones, but both contain antioxidants. Best consumed raw, to ensure you are getting the most anti-oxidants.

6. Oranges
Rich in vitamin C, a powerful anti-oxidant, may help protect against childhood leukaemia, as well as fight off colds .

7. Blueberries
Rich on anthocyanins, the pigment that makes blueberries dark blue. Include the skin as this is where most of the anti-oxidants are stored.

8. Pineapples
A fruit that many of us may pass by while filling out shopping baskets, this fruit is truly worth the effort of skinning and chopping to obtain that deliciously fragrant anti-oxidant-packed flesh! To ensure you pick a ripe one, look for a golden yellow colour at the base of the pineapple, the higher the colour goes the sweeter the pineapple is. They should also have a beautiful sweet smell, if there is no smell it’s not ripe and if it smells fermented then is it overripe.

9. Red plums
Best eaten ripe to maximise the health benefits, help to increase iron absorption so are beneficial for pregnant or breastfeeding women and vegetarians.

10. Black grapes
Rich in phytonutrients called flavonoids. Flavonoids enhance the power of vitamin C, help protect blood vessel damage which can lead to bruising and broken capillaries. The darker the colour of the grapes the higher the anti-oxidant content.

11. Yellow grapefruit
Grapefruits are packed with anti-oxidants but may also help lower cholesterol and slow down the processes involved in blocking arteries.

12. Tangerines
Rich in vitamins A and C and beta-carotene, help reduce fever and congestion in the liver. The citric acid content may help prevent the formation of kidney stones.

13. Cherries
Can help lower body fat and assist in conditions such as Gout.

14. Kiwi fruit
Packed with vitamin C and anti-oxidants, may help with respiratory problems such as coughing and wheezing.

15. Prickly pears
The prickly pear is a fruit from a cactus plant used by Native Americans. It is a rich source of flavonoids and vitamin C. Very good for hangovers.

16. Yellow peaches
Rich in vitamin A and a good source of dietary fibre and a mild laxative.

17. Figs
A rich source of potassium and anti-oxidant properties to help lower blood pressure.

18. Rockmelon/Cantaloupe
Low in kilojoules but rich in anti-oxidants, vitamin A and C, helps reduce the risk of developing cataracts.

19. Pears
Rich in vitamin C, pears are an immune booster. Pears have a high folic acid content which helps prevent against neural tube defects in a growing foetus, as well as relieving fevers and sore throats due to their cooling effect on the body.

20. Apricots
High in vitamin A, beta-carotene, lycopene and anti-oxidants. Can help rotect eye lenses from free-radical damage and healthy LDL cholesterol from oxidation, which may help prevent heart disease.