Lowering Your Risks Of Heart Disease

I watched Dr. Sanjay Gupta's CNN report titled "The Last Heart Attack" the other night. One of the things mentioned in the program was that large particle cholesterol has a lower risks of causing plague buildup in arteries than small particle cholesterol, especially small particle LDL. Unfortunately, the program did not go into detail on what causes small particle LDL.

Dr. Mark Hyman has a great article titled "Why Cholesterol May Not Be The Cause Of Heart Disease." Dr. Hyman states that it is not the amount of cholesterol that is important for cardiovascular health, but the amount of abnormal cholesterol in your system. Increased levels of abnormal cholesterol and small particle cholesterol will increase your risks of heart problems.

Trans fats, saturated fats and sugar all lead to the increased production of abnormal cholesterol and small particle cholesterol, which can lead to an increased risk of heart disease. Of course, changing your diet to consume as little trans fats, saturated fats and sugars as possible is a big first step in lowering your risks of arteriosclerosis or heart disease from the buildup of plague in your arteries.

High baseline inflammation in your body is also a risk factor for heart disease. Baseline inflammation can increase from high consumption of sugars, trans fats and saturated fats, a sedentary lifestyle, stress, poor dental hygiene and other bodily diseases. Improving your diet, exercising, proper dental hygiene and reducing your stress levels can reduce your risks of heart disease. For some with your doctor's approval, low dose aspirin intake can also help reduce baseline inflammation.

Another thing to consider is the amount of chromium in your diet. In her book, "The Real Vitamin & Mineral Book," Shari Lieberman, PhD., states that in many Eastern nations where low cholesterol levels are common, high chromium levels have been found in their body tissues. Animal studies have also shown that rats given chromium supplements also result in low cholesterol levels and lower accumulation of fatty plagues in their arteries. She goes on to state that low chromium levels results in preventing glucose receptor sites on our cells to work properly. This results in elevated levels of glucose in our blood stream, which ultimately results in elevated cholesterol levels, and the increased risks of plague buildup.

Choline levels in your diet may also be an important consideration. David Canty, Ph.D. in his article "Lecithin And Choline Redeemed," states that an adequate intake of choline through lecithin can reduce the risks of cardiovascular disease. One of the functions of choline is to metabolize homocysteine. Increased levels of homocysteine in the body has been associated with increased risks of cardiovascular disease. Lecithin is considered by many to be one of the better sources of choline.

In summary, to reduce your risks of heart disease, you should take steps to reduce the amount of small particle LDL in your body. These steps include:

• Avoid foods high in trans and saturated fats and sugar, including high fructose corn syrup.
• Routinely exercise.
• Proper dental hygiene.
• Reduce stress in your life.
• Don't smoke.
• Make sure that your diet includes adequate amounts of chromium and choline.
  
• And keep your blood pressure within normal, healthy ranges.

Charles

What is Fatty Liver Disease?

Fatty liver disease involves the accumulation of fat, especially triglycerides, in liver cells. If excessive use of alcohol is not a factor, then this disease is called nonalcoholic fatty liver disease or NAFLD. Generally, you may have NAFLD if the amount of fat in your liver is more than 5 to 10 percent of your liver's total weight.

Fatty liver is the initial phase of NAFLD and typically does not involve liver inflammation or liver scarring. Patients can have fatty liver for many years or even decades without serious medical implications. However, if left untreated, fatty liver can develop into a more serious phase of this disease.

Some patients with NAFLD develop the second phase of this disease known as nonalcoholic steatohepatitis of NASH. NASH is the accumulation of fat in liver cells along with liver inflammation. Again, if left untreated, this phase can cause liver scarring. Eventually, it can lead to irreversible scarring known as cirrhosis of the liver. When this occurs, your liver can no longer function properly and can develop into liver failure, liver cancer or liver related death.

However, if you undergo yearly physicals, your doctor can detect NAFLD in its early stages. Patients typically experience no symptoms in the early stages of this disease, and may be surprised to learn that they have NAFLD. But if patients do experience symptoms, they may have a dull ache just below their ribcage on their right side. Other symptoms that they may have are:

• Nausea



• Weight loss



• Fatigue



• And an enlarged liver.

Research indicates that a change in diet and exercise routine can reverse this disease in its early stages.

Losing weight is will also help stop and reverse fat accumulation in your liver. However, the weight loss must be gradual. Sudden and rapid weight loss can actually make NAFLD worse by causing liver inflammation. Patients should target a weight loss goal of just 1 or 2 pounds a week.

Guidelines for improving your liver health include:

• Not abusing alcohol



• Not abusing medications and drugs



• Not eating food high in saturated fats



• Not eating foods high in sugar content



• Staying away from highly processed foods like bleached flour, white bread and white rice



• You should exercise regularly and stay physically active



• Don't smoke



• Eat whole grains and brown rice



• And get adequate amounts of choline in your diet to help prevent fat accumulation

Stay fit and trim, stay physically active and eat properly, and follow your doctor's instructions for insulin resistance and diabetes, and you will not have to worry about fatty liver disease.

My Gall Bladder Story

For 8 years, I had near sleepless nights due to digestive tract spasms. It actually felt like my stomach was being twisted.

My physician usually pointed to possible vision problems or stress. I knew, however, that these possible problems were not the cause of my spasms.

So, I experimented with diet and lifestyle changes. Nothing seemed to work. The spasms continued, and I slept less and less.

I finally realized that the spasms were coming from my gall bladder. Determined to keep my gall bladder right where nature put it, I started researching for possible cures.

I tried various suggestions, even the Chinese Gold Coin Grass herb. Nothing really worked.

I finally came across a suggestion that seemed plausible. It was lecithin.

I started taking 3 teaspoons of granular lecithin with meals everyday. In 2 days, the spasms stoppoed. I have continued taking 3 teaspoons of lecithin per day with my doctor's approval, and I have been spasm free for almost 2 years now.

With the spasm free nights, I sleep much better.

Lecithin contains choline compounds. Choline helps prevent the abnormal accumulation of fat in the liver. Some studies suggest that it may also help dissolve fatty deposits in the liver , gall bladder and blood vessels. Choline is used by our body to transport and metabolize fats. Choline also regulates inflamation in our cardiovascular system.

I also eat half a red beet root everyday, also. Compounds found in red beet root increases bile flow, which helps prevent fatty buildup in the liver and bile ducts. Betalain found in beet roots also converts choline to betaine, which provides anti-inflamatory functions in our body.

For more information on the benefits of exercise and a proper diet, click on http://www.exercise-to-a-healthier-life.com/benefits-exercise.html .

Charles