Fortified Eggs Did Not Raise Cholesterol in Modest-Sized Cardiology Study

The AHA! Team — Wed, 18 Sep 2024 09:04:44 +0000

Duke Health – Further study needed to investigate secondary findings. DURHAM, NC – There are often conflicting headlines about whether certain foods are good or bad for you, and the news about eggs has been especially confusing. Search the topic online and you’ll find a wealth of articles spanning back decades. A study presented at the American College of Cardiology’s Annual Scientific Session and led by researchers at Duke, offers new evidence on fortified eggs, which are eggs enriched with various vitamins or nutrients. In a modest-sized randomized trial, researchers found that fortified eggs did not have a negative impact on bad cholesterol (LDL cholesterol) or good cholesterol (HDL cholesterol) over the course of the four-month study. The study was sponsored by Eggland’s Best The study was sponsored by Eggland’s Best, a company that makes and sells fortified eggs. It also provided the eggs used in the research. The study had 140 participants, all people aged 50 or older, who had experienced at least one cardiac event in the past or had risk factors for cardiovascular disease such as diabetes. Researchers randomized participants into two groups, asking half to eat two or fewer eggs per week for four months. The other half were provided with fortified eggs and asked to eat 12 per week for the same period of time. While no significant changes in bad or good cholesterol were found, a secondary finding hinted there could be some benefit associated with fortified egg consumption for older patients and patients with diabetes. That secondary finding was not statistically significant due to the number of study participants, but senior researcher, Robert Mentz, M.D., associate professor in the Department of Medicine at the Duke University School of Medicine, said it’s an interesting signal that the researchers would like to investigate in future work. “If we can explore this area further, in a larger study, specifically focusing on the type of patients who appear to have potentially experienced some benefit, and over a longer period of time, we could see if it is possible for fortified eggs to improve cholesterol,” Mentz said. The study’s first author, Nina Nouhravesh, M.D., a cardiology fellow at the Duke Clinical Research Institute, said the study can be viewed as a pilot study. “While it was modest in size, it did include a broadly generalized population,” Nouravesh said. “The average age of participants was 66 years, half were women, and more than 25% identified as Black.” Mentz said the enrollment was representative of the community, especially for a study aimed at cardiology patients. He said he would like to move forward with a larger study assessing clinical outcomes, particularly when considering the topic of equity and food access. “There are disparities around access to food,” Mentz said. “Individuals who are the most socially disadvantaged (and likely have more instances of high blood pressure and diabetes), often have less access to healthy foods. Often what we hear described in the community is access to fresh fruits and vegetables. Those are really time-limited foods that may go bad quickly. Fortified eggs can be safely stored in the refrigerator for longer periods of time. Investigating potential health benefits of an easily accessible and less time-limited food is something we should be doing.” “I think we are in this exciting time where people think of food as medicine,” Mentz said. “Some foods are fortified and nutritionally optimized before they’re disseminated, similar to medications, so it’s exciting to use the same rigor that’s applied in medication trials to food science.” In addition to Mentz and Nouhravesh, study authors include Josephine Harrington, Laura H. Aberle, Cynthia L. Green, Kathleen Voss, Dave Holdsworth, Kurt Misialek, Bartel T. Slaugh, Mandee Wieand, William S. Yancy and Neha Pagidipati. To read the original article click here.

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How to Lower Cholesterol Naturally in 28 Simple Steps

AHA Publisher — Fri, 13 Dec 2019 08:00:06 +0000

Rachael Link, MS, RD via Dr. Axe – When it comes to how to lower cholesterol, using a mix of diet and lifestyle modifications can be most effective. There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while it’s true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix. Ready to get started? Let’s take a look at 28 simple methods for how to lower cholesterol and how it can impact your health. Healthy Cholesterol Levels — Normal Ranges The lipid profile blood test reports the levels of cholesterol and triglycerides in the bloodstream. Healthcare organizations have established a set range for total, bad LDL and good HDL cholesterol as well as triglycerides, but the most important thing to consider when looking for how to lower cholesterol naturally is the ratio of LDL to HDL cholesterol, which should be around 2:1. (1, 2) Here are the recommended ranges to help maintain optimal cholesterol levels: Total cholesterol Below 200 mg/dL Desirable 200-239 mg/dL Borderline high 240 mg/dL and above High LDL cholesterol Below 70 mg/dL Ideal for people at very high risk of heart disease Below 100 mg/dL Ideal for people at risk of heart disease 100-129 mg/dL Near ideal 130-159 mg/dL Borderline high 160-189 mg/dL High 190 mg/dL and above Very high HDL cholesterol Below 40 mg/dL (men), Below 50 mg/dL (women) Poor 50-59 mg/dL Better 60 mg/dL and above Best Triglycerides Below 100 mg/dL Optimal Below 150 mg/dL Normal 150-199 mg/dL Borderline high 200-499 mg/dL High 500 mg/dL and above Very high The Dangers of High Cholesterol Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. Although your body needs cholesterol, excess cholesterol can build up and form a fatty plaque on the walls of the arteries, decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it can significantly increase the risk of having a heart attack or stroke. So what causes high cholesterol? Believe it or not, the answer goes way beyond a high cholesterol diet. While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels. This imbalance is manifested in elevated LDL (bad cholesterol) and low HDL (good cholesterol), which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism. But keep in mind that not all cholesterol is created equally. LDL cholesterol, also known as “bad cholesterol,” is the form that can build up on the artery walls and increase your risk of heart disease. HDL cholesterol, on the other hand, is often dubbed “good cholesterol” because it travels through the bloodstream, removing harmful cholesterol from the arteries to help enhance heart health. So how can cut down on your levels of LDL cholesterol down while increasing HDL cholesterol to keep your heart in tip-top shape? Here are some simple ways for how to lower LDL cholesterol and total cholesterol to promote better heart health. How to Lower Cholesterol Naturally: 28 Steps Foods to Eat There’s no need to follow a low cholesterol diet to stay within the healthy LDL cholesterol range. Simply incorporating a few servings of foods that lower cholesterol in your diet per day can help decrease cholesterol levels and triglycerides to optimize the health of your heart. Here are a few of the top cholesterol-lowering foods that you may want to consider stocking up on: 1. Olive Oil Loaded with heart-healthy unsaturated fats, extra-virgin olive oil has been shown to drop bad LDL cholesterol levels to enhance heart health. (3) 2. Vegetables Vegetables are one of the top nutrient-dense foods, meaning they’re high in vitamins, minerals and fiber to support heart health, yet low in calories. Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women. (4) 3. Nuts Nuts are rich in fiber and healthy fats, making them an excellent dietary addition if you’re looking for how to lower cholesterol. One review of 25 studies showed that eating more healthy nuts was associated with lower levels of total and LDL cholesterol, plus decreased triglycerides as well. (5) 4. Seeds Nutritious seed varieties like flaxseeds have been shown to reduce both total and LDL cholesterol levels to keep your heart healthy. (6) 5. Salmon Fatty fish like salmon are packed with beneficial omega-3 fatty acids, which can help decrease cholesterol levels and relieve inflammation to enhance heart health. (7) 6. Turmeric Thanks to the presence of a powerful compound called curcumin, turmeric has been shown to reduce levels of total and LDL cholesterol in the blood. (8) 7. Garlic Well-known for its wealth of health-promoting properties, research shows that garlic could even benefit cholesterol levels as well. According to one review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease. (9) 8. Okra This popular plant is high in fiber, potassium and antioxidants and can help promote better heart health. One animal study showed that okra extract was able to effectively decrease cholesterol and blood sugar levels in obese mice. (10) 9. Beans and Legumes Adding legumes to your diet can have a big impact on heart health. Studies show that a diet rich in legumes such as lentils, beans and peas is linked to lower levels of cholesterol in the blood. (11) 10. Sweet Potatoes This tasty tuber contains several health-promoting proteins and compounds that have been shown to decrease cholesterol in animal models. (12) 11. Green Tea Rich in antioxidants and catechins, green tea is one of the healthiest beverages that you can add to your routine. Studies show that drinking green tea can decrease levels of total and LDL cholesterol. (13) 12. Persimmon Incorporating a few servings of this nutritious citrus fruit into your daily diet could have a major impact on heart health. One study found that consuming fiber extracted from persimmon fruit was effective at lowering cholesterol levels in adults. (14) 13. Avocados Avocados are high in fiber, potassium and healthy fats, all of which can aid in keeping cholesterol under control. Not only have avocados been shown to increase levels of good HDL cholesterol, but they can also reduce total and bad LDL cholesterol as well. (15, 16) 14. Gluten-Free Whole Grains Whole grains have been associated with lower levels of cholesterol and improved heart health. (17) But because gluten can be highly inflammatory, it’s best to opt for gluten-free whole grains instead, such as buckwheat, quinoa and brown rice. Foods to Avoid Cleaning up your diet is one of the most effective ways to reduce your LDL levels and enhance heart health. But there’s no reason to nix high cholesterol foods from your diet altogether; in fact, there is cholesterol in eggs, red meat, dairy products and other foods that can be included in moderation as part of a healthy diet. Instead, focus on nixing these top four foods to avoid from your diet as a simple method for how to lower cholesterol: 1. Sugar and Refined Carbohydrates Added sugar and refined carbs from ultra-processed foods can throw off your cholesterol ratio by decreasing good cholesterol levels in the blood. (18) 2. Alcohol Although a glass of red wine per day can actually be beneficial for heart health, heavy drinking can have detrimental effects on cholesterol levels. Keep alcohol consumption in moderation by sticking to 1–2 servings per day to help optimize heart health. (19) 3. Caffeine Overdoing it on the caffeinated beverages like coffee, soda or energy drinks may cause an increase in cholesterol levels for some people. (20) Limit coffee and tea to 1–2 cups daily to keep cholesterol in check. 4. Trans Fats Frequently found in processed foods and pre-packaged baked goods, trans fats can increase LDL cholesterol, decrease HDL cholesterol and boost the risk of coronary heart disease. (21) It’s best to cut these unhealthy fats out of your diet altogether by minimizing your intake of processed foods. Supplements While switching up your diet is often an effective method for reducing cholesterol levels all on its own, adding a few cholesterol-lowering supplements can boost the effects even more. Here are some of the supplements you can try using to get started: 1. Fish Oil (1,000-2,000 milligrams daily) Packed with heart-healthy omega-3 fatty acids, fish oil can be especially beneficial if fish doesn’t always make it into your weekly dinner rotation. Fish oil is effective at increasing levels of good HDL cholesterol in the blood to clear out LDL cholesterol from the arteries. (22) 2. CoQ10 (200-300 milligrams daily) Coenzyme Q10 is a coenzyme that has been shown to be useful in lowering cholesterol levels. It works by removing excess cholesterol and preventing atherosclerosis to keep your arteries clear. (23) 3. Niacin (1,500 milligrams daily) Niacin, also known as vitamin B3, is commonly used in the treatment of high cholesterol. In fact, niacin has been shown to reduce triglycerides and lower levels of LDL cholesterol while also increasing beneficial HDL cholesterol levels as well. (24) 4. Red Yeast Rice (1,200 milligrams twice daily) Derived from white rice that has undergone fermentation, one analysis of 13 studies showed that red yeast rice was effective at decreasing both triglycerides and LDL cholesterol. (25) 5. Garlic (500 milligrams daily) In addition to adding garlic to your diet, you may also want to consider adding a garlic extract to your natural medicine cabinet as well. Aged garlic extract, in particular, has been shown to have cholesterol-lowering properties in both human and animal studies. (26) Essential Oils Certain essential oils may also have an influence on cholesterol levels. For best results, add a few drops of these powerful oils to your diffuser to take advantage of the unique health benefits that they have to offer: 1. Lavender Oil Lavender oil has been shown to decrease stress and cortisol levels, which can be especially beneficial for heart health. (27) 2. Cypress Oil Like lavender oil, cypress essential oil has also been shown to reduce stress to boost heart health. It is also often used to promote blood circulation and help lower cholesterol levels too. (28) 3. Rosemary Oil Thanks to its antioxidant properties, animal studies show that rosemary oil can reduce blood lipid levels and help stabilize blood sugar. (29) Exercise When it comes to reducing cholesterol levels, getting in plenty of physical activity is just as essential as making modifications to your diet. Here are two types of exercise that can make a big impact on heart health: 1. Aerobic Exercise Aerobic exercise, or cardio workouts, is a form of exercise that helps strengthen your heart and lungs. And besides keeping you trim, studies show that aerobic exercise can also help lower cholesterol levels. (30) Walking, running and cycling are just a few easy ways to get in your daily dose of cardio. 2. Resistance Training Resistance training is a form of physical activity that forces your muscles to contract, building up strength and endurance. Some research also shows that resistance training could have beneficial effects on heart health as well and may decrease total and LDL cholesterol. (31) Weight lifting and bodyweight exercises like squats or lunges are some examples of resistance training that you can add to your routine. Precautions Although these are all effective methods for how to lower cholesterol levels, keep in mind that they should be combined and paired with other healthy habits to maximize their effectiveness. The cholesterol-lowering effects of a healthy diet, for example, can...

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Fortified Eggs Did Not Raise Cholesterol in Modest-Sized Cardiology Study

How to Lower Cholesterol Naturally in 28 Simple Steps