Tagged with 'cardiovascular-disease'

Eat more of these antioxidant-rich foods to protect your cells from free radical damage.

Different types of dietary fats play an important role in heart health, but it's likely not what you think.

Turmeric, and more specifically its primary active constituent known as curcumin, has been used extensively in ancient and modern times for its medicinal qualities (1, 2). It was used as a traditional remedy in Chinese and Indian ayurvedic medicine for more than 2,000 years (3). Research on the uses of curcumin is extensive, and includes studies demonstrating a wide spectrum of biological actions. These include anti-inflammatory, antioxidant, anti-carcinogenic, anti-mutagenic, anticoagulant, anti-fertility, anti-diabetic, antibacterial, antifungal, antiprotozoal, antiviral, anti-fibrotic, anti-venom, antiulcer, hypotensive and cholesterol-lowering activities (5).

Let’s talk more specifically about curcumin’s benefit for cardiovascular health – and especially for endothelial dysfunction.

ENDOTHELIAL DYSFUNCTION

The endothelium is the tissue that lines the interior surface of the blood vessels (and lymphatic vessels). Normal functions of the endothelium include meditation of coagulation, platelet adhesion, immune function and control of the intravascular and extravascular spaces. In vascular diseases, endothelial dysfunction is a disorder broadly defined as an imbalance between vasodilating and vasoconstricting substances produced by (or acting on) the endothelium (6). Endothelial dysfunction can result from and/or contribute to several disease processes, including hypertension (high blood pressure), hypercholesterolemia, diabetes, septic shock and Behcet’s disease (a rare autoimmune disorder causing blood vessel inflammation) (7).

Maintaining healthy endothelial function is of vital importance for supporting cardiovascular health, so measuring endothelial function is a good reflection of cardiovascular health. When blood flow increases through a vessel, the vessel dilates. This phenomenon is referred to as flow-mediated dilation (FMD). FMD is a sensitive measure of endothelial function and serves as a predictive marker of cardiovascular risk. Therefore, improvements in endothelial function, as measured by FMD, are indicative of a reduced cardiovascular risk (8). Supplementation with curcumin is one way to help promote healthy endothelial function via FMD.

PRELIMINARY RESEARCH WITH CURCUMIN

Excess fructose consumption is a risk factor for metabolic syndrome, causing hyperuricemia (excess of uric acid) and endothelial dysfunction in the kidneys. In a study with fructose-fed rats, curcumin lowered uric acid levels, and appeared to improve endothelial dysfunction in the kidneys (9).

Likewise, in a randomized, controlled crossover study (10), 14 healthy male subjects were given a single serving of curry meal (a natural source of curcumin) or a spice-free control meal, to determine if it would improve endothelial function. Before and one hour after consumption, fasting and postprandial FMD responses were measured. According to the results, curry meal increased FMD from 5.2 + 2.5 percent to 6.6 + 2.0 percent (P = 0.001), whereas the control meal decreased FMD from 5.8 + 2.4 percent to 5.1 + 2.3 percent (P = 0.039).

The postprandial FMD after the curry meal was significantly higher than after the control meal (P = 0.002). The researchers concluded, “consumption of curry ameliorates postprandial endothelial function in healthy male subjects and may be beneficial for improving cardiovascular health.”

Of course, a study in rats, and a study on a single serving of curry is not enough to definitively demonstrate that curcumin is effective for improving endothelial function. However, a well-designed and executed human study on curcumin has shown just that.

CURCUMIN BIOAVAILABILITY

Before proceeding to a discussion of the human study on curcumin and endothelial function, it is important and relevant to first address the fact that curcumin has relatively poor bioavailability – with 40 to 75 percent of curcumin passing through the digestive tract unchanged in animal research (11). Also, blood concentrations of curcumin are low and tissue distribution is limited following oral dosing due to its fast metabolic turnover in the liver and intestinal wall (12-20). Even upon intake of doses as high as 10 or 12 g curcumin, maximum plasma curcumin concentrations in humans remain in the low nanomolar range (<160 nmol/L) (21).

There are, however, a few different commercial curcumin extracts supported by research showing better bioavailability vs. regular curcumin. One such extract, whose effects on endothelial dysfunction will be discussed below, is CurcuWIN, a novel curcumin formulation from OmniActive Health Technologies containing 20 percent curcuminoids. A recent human study (22) showed the absorption of total curcuminoids in the blood of this water-dispersible form of curcumin was 45.9-fold higher than normal curcumin.

CURCUMIN’S EFFECT ON ENDOTHELIAL DYSFUNCTION

A double-blind, randomized, placebo controlled parallel study (23) was conducted to examine the effect of differing doses of curcumin on FMD, and consequently on endothelial dysfunction. Researchers from Texas Christian University (USA), Massey University (New Zealand) and Increnovo, LLC (USA) recruited 59 moderately trained men and women to participate.

Subjects were assigned to placebo, 50 mg, or 200 mg curcumin (from 250 and 1,000 mg CurcuWIN, respectively), for eight weeks. The results of this study were originally presented at the Experimental Biology 2016 Meeting in San Diego, and subsequently published in the Journal of Nutrition and Metabolism.

Results showed 200 mg of curcumin produced a dose-mediated improvement in endothelial function as measured by FMD.

Consequently, the improvement in FMD with the 200 mg dose of curcumin represented a 37 percent increase over placebo.

The researchers concluded that eight weeks of 200 mg oral curcumin supplementation resulted in a clinically significant improvement in endothelial function as measured by FMD in apparently healthy adults. Not only does this suggest that oral curcumin supplementation may present a simple lifestyle strategy for decreasing the risk of cardiovascular diseases, but other research suggests for every 1 percent increase in FMD, there is a 9 to 17 percent decrease in cardiovascular disease (24). Therefore, daily supplementation with 1,000 mg CurcuWIN (providing 200 mg of curcumin) had a clinically meaningful impact on potentially reducing cardiovascular risk by 15 to 50 percent in healthy individuals.

CONCLUSION

Curcumin has been used extensively in ancient and modern times for its medicinal qualities, with research demonstrating a wide range of biological effects. A particular benefit of curcumin supplementation is protection against, and improvement of endothelial dysfunction through an increase in FMD. CurcuWIN, which has been shown to have 45.9-fold higher bioavailability vs. standard curcumin, has also demonstrated a significant increase in FMD vs. placebo in clinical study. This increase in FMD could potentially reduce cardiovascular risk by 15 to 50 percent in healthy individuals.

Article from Natural Practiioner Mag. 

References:

1. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: Biological actions and medicinal applications. Current Science. 2004;87(1):44-53.
2. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62-6.
3. Curcuma longa (turmeric). Monograph. Altern Med Rev 2001;6 Suppl:S62-6.
4. Togni S, Appendino G. Curcumin and Joint Health: From Traditional Knowledge to clinical validation. In: Watson RR, Preedy VR (eds.) Bioactive Food as Dietary Interventions for arthritis and related inflammatory diseases. San Diego: Academic Press; 2013:67-81.
5. Chattopadhyay I, Biswas K, Bandyopadhyay U, Banerjee RK. Turmeric and curcumin: biological actions and medicinal applications. Curr Sci. 2004;28(1):44-53.
6. Deanfield J et al. Working Group on Endothelin endothelial factors of the European Society of Hypertension. J Hypertens. 2005;23(1):7-17.
7. Munzel T et al. Pathophysiology, diagnosis and prognostic implications of endothelial dysfunction. Ann Med. 2008;40:180-196.
8. Kelm M. Flow-mediated dilatation in human circulation: diagnostic and therapeutic aspects. Am J Physiol Heart Circ Physiol. 2002 Jan;282(1):H1-5.
9. Zhnag DM et al. Protection of curcumin against fructose-induced hyperuricaemia and renal endothelial dysfunction involves NO-mediated JAK-STAT signaling in rats. Food Chem. 2012 Oct. 15;134(4):2184-93.
10. Nakayama H. A single consumption of curry improved postprandial endothelial function in healthy male subjects: a randomized, controlled crossover trial. Nutr J. 2014 Jun 28;13:67.
11. Luper S. A review of plants used in the treatment of liver disease: part two. Altern Med Rev. 1999;4:178-188.
12. Shoba G et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64:353-356.
13. Sharma RA. Pharmacodynamic and pharmacokinetic study of oral curcuma extract in patients with colorectal cancer. Clin. Cancer Res. 2001;7:1894-1900.
14. Vareed SK et al. Pharmokinetics of curcumin conjugate metabolites in healthy human subjects. Cancer Epidemiol. Biomarkers Prev. 208;17:1411-1417.
15. Cheng AL et al. Phase 1 clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions. Anticancer Res. 2001;21:2895-2900.
16. Lao CD et al. Dose escalation of a curcuminoid formulation. BMC Complement. Alter. Med. 2006;6:10.
17. Garcea G et al. Consumption of the putative chemopreventive agent curcumin by cancer patients: assessment of curcumin levels in the colorectum and their pharmacodynamic consequences. Cancer Epidemiol. Biomarkers Prev. 2005;14:120-125.
18. Sharma RA et al. Phase 1 clinical trial of oral curcumin: biomarkers of systemic activity and compliance. Clin Cancer Res. 2004:10:6847-6854.
19. Carroll RE et al. Phase IIa clinical trial of curcumin for the prevention of colorectal neoplasia. Cancer Prev. Res. (Phila) 2011;4:354-364.
20. Ringman JM et al. Oral curcumin for Alzheimer’s disease: tolerability and efficacy in a 24-week randomized, double blink, placebo-controlled study. Alzheimers Res. Ther. 2012;4:43.
21. Vareed SK et al. Pharmokinetics of curcumin conjugate metabolites in healthy human subjects. Cancer Epidemiol. Biomarkers Prev. 2008;17:1411-1417.
22. Jager R et al. Comparative absorption of curcumin formulations. Nutr J. 2014 Jan 24;13:11.
23. Oliver JM et al. Novel form of curcumin improves endothelial function in young, healthy individuals: a double-blind placebo controlled study. J Nutr Metab. 2016;2016:1089653.
24. Green DJ et al. Flow-mediated dilation and cardiovascular event prediction: does nitric oxide matter? Hypertension. 2011 Mar;57(3):363-9. 

Do you feel hungry all the time or have an irrefutable craving for sweets? Do you need to lose weight? Do you or someone you know suffer from autism, epilepsy, or type 2 diabetes? If so, the ketogenic diet may be worth considering.

What Is the Ketogenic Diet?

Believe it or not, the ketogenic diet has been in use since the 1920’s, so it definitely isn’t a fad diet.

It emphasizes foods rich in natural fats, is adequate in protein, and restricts foods high in carbohydrate (sugars and starches). While the standard American diet (SAD) contains 45-65% of calories from carbohydrate, ketogenic diets restrict carbohydrate intake to about 2-4% of calories (this is 20 grams of carb per day on a 2000 calorie diet).

This nutrient spread may sound a lot like the Atkins diet, and although they are both low carbohydrate diets, a ketogenic diet is NOT a high protein diet. It's a high fat diet with a moderate protein intake and a very low carbohydrate allowance—lower than the Atkins diet. A typical ketogenic meal includes a moderate amount of protein, a source of natural fats (for example, butter, salmon, lean beef, lamb, chicken thighs, cream, olive oil, or coconut oil) and green leafy vegetables.

This diet also encourages eating fats that provide a lot of MCTs (medium chain triglycerides). Coconut oil and coconut butter are particularly good source of MCTs, and a percentage of them get transformed into ketone bodies.

How Does the Ketogenic Diet Work?

When foods with carbohydrate are digested, they are broken down into blood sugar (glucose) in the body. Eating less carbs and more fats and protein causes our body’s biochemical pathways to switch to using our stored fat for fuel instead of burning glucose. This switch produces ketone bodies and simultaneously reduces blood sugar levels. As glucose drops and ketone levels rise in the bloodstream, the heart, muscle and brain stop burning sugar and instead use the ketones as an alternative fuel. When the body needs to break down body fat for energy, this is called being “in ketosis.”

What Are Potential Benefits of a Ketogenic Diet?

Once the body is using ketones as a main fuel source, all sorts of beneficial effects become apparent. Being in a state of ketosis and ketone bodies are being studied extensively as a treatment for weight loss and many metabolic diseases. Research about a ketogenic diet is often divided into two categories: strong evidence and emerging evidence.

Here’s strong evidence for what a ketogenic diet may help:

• Promotes weight loss. One caveat -- the exact mechanism for why a ketogenic diet works is still unknown and several factors may actually be involved. First, weight loss may occur simply due to a decrease in calorie intake, which is likely the result of a drop in appetite because of the increased satiety effect from eating protein. Satiety is that feeling of fullness and satisfaction from eating. If you feel full and more satisfied sooner, you ultimately eat less, and if you stay feeling fuller for longer, you also eat less often. In a ketogenic diet, our appetite hormones may also shift to better control our appetite, and the ketones produced may act as appetite suppressants.  

• Improves cardiovascular risk factors involved in heart disease, such as lowers triglycerides, lowers total cholesterol, and increases HDL cholesterol (the good cholesterol).   

• Improves type 2 diabetes, insulin resistance, and metabolic syndrome (all diseases related to carbohydrate intolerance). A person has better glucose control because there’s less glucose being eaten, and the body also improves its insulin sensitivity. The weight loss that accompanies a ketogenic diet is also very valuable for improving type 2 diabetes.

• Reduces and Prevents Seizures. A ketogenic diet is used as a treatment for epilepsy because it reduces, and in some cases, eliminates seizures. Since 1920, the ketogenic diet has been recognized as an effective tool in treating severe childhood epilepsy.

Here's emerging evidence for what a ketogenic diet may help:

• Reduce acne outbreaks. Research suggests some foods/nutrients tend to stimulate the development of acne, and these suspect foods include those with a high carbohydrate content and milk. Since a ketogenic diet eliminates all high carb foods, including milk, it makes sence this diet could be effective in reducing the severity and progression of acne.

• Reduce the progression of some types of cancers. A ketogenic diet may be able to reduce tumor size.

• Alleviate the symptoms of autism.

• Reduce various symptoms of Polycystic ovary syndrome (PCOS). Because the diet reduces the amount of insulin in the blood and promotes weight loss, this may help normalize ovulation and reduce excess levels of androgen hormones (ie: testosterone) in the body.

• Provide protection against a wide variety of neurological disorders such as Parkinson’s, Alzheimer’s, sleep disorders, autism, multiple sclerosis and head ache.

Ketogenic diets are commonly considered effective for weight control, and there is a “hidden gem” side to the ketogenic diet: its therapeutic role in a variety of other diseases and disorders. More studies are necessary and justified in order to learn details for how the ketogenic diet works.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1. A Paoli, A Rubini, JS Volek, KA Grimaldi. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. Aug 2013;67(8):789-796.

2. RL Veech. The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins Leukot Essent Fatty Acids. 2004 Mar;70(3):309-19.

Do you feel hungry all the time or have an irrefutable craving for sweets? Do you need to lose weight? Do you or someone you know suffer from autism, epilepsy, or type 2 diabetes? If so, the ketogenic diet may be worth considering.

What Is the Ketogenic Diet?

Believe it or not, the ketogenic diet has been in use since the 1920’s, so it definitely isn’t a fad diet.

It emphasizes foods rich in natural fats, is adequate in protein, and restricts foods high in carbohydrate (sugars and starches). While the standard American diet (SAD) contains 45-65% of calories from carbohydrate, ketogenic diets restrict carbohydrate intake to about 2-4% of calories (this is 20 grams of carb per day on a 2000 calorie diet).

This nutrient spread may sound a lot like the Atkins diet, and although they are both low carbohydrate diets, a ketogenic diet is NOT a high protein diet. It's a high fat diet with a moderate protein intake and a very low carbohydrate allowance—lower than the Atkins diet. A typical ketogenic meal includes a moderate amount of protein, a source of natural fats (for example, butter, salmon, lean beef, lamb, chicken thighs, cream, olive oil, or coconut oil) and green leafy vegetables.

This diet also encourages eating fats that provide a lot of MCTs (medium chain triglycerides). Coconut oil and coconut butter are particularly good source of MCTs, and a percentage of them get transformed into ketone bodies.

How Does the Ketogenic Diet Work?

When foods with carbohydrate are digested, they are broken down into blood sugar (glucose) in the body. Eating less carbs and more fats and protein causes our body’s biochemical pathways to switch to using our stored fat for fuel instead of burning glucose. This switch produces ketone bodies and simultaneously reduces blood sugar levels. As glucose drops and ketone levels rise in the bloodstream, the heart, muscle and brain stop burning sugar and instead use the ketones as an alternative fuel. When the body needs to break down body fat for energy, this is called being “in ketosis.”

What Are Potential Benefits of a Ketogenic Diet?

Once the body is using ketones as a main fuel source, all sorts of beneficial effects become apparent. Being in a state of ketosis and ketone bodies are being studied extensively as a treatment for weight loss and many metabolic diseases. Research about a ketogenic diet is often divided into two categories: strong evidence and emerging evidence.

Here’s strong evidence for what a ketogenic diet may help:

• Promotes weight loss. One caveat -- the exact mechanism for why a ketogenic diet works is still unknown and several factors may actually be involved. First, weight loss may occur simply due to a decrease in calorie intake, which is likely the result of a drop in appetite because of the increased satiety effect from eating protein. Satiety is that feeling of fullness and satisfaction from eating. If you feel full and more satisfied sooner, you ultimately eat less, and if you stay feeling fuller for longer, you also eat less often. In a ketogenic diet, our appetite hormones may also shift to better control our appetite, and the ketones produced may act as appetite suppressants.  

• Improves cardiovascular risk factors involved in heart disease, such as lowers triglycerides, lowers total cholesterol, and increases HDL cholesterol (the good cholesterol).   

• Improves type 2 diabetes, insulin resistance, and metabolic syndrome (all diseases related to carbohydrate intolerance). A person has better glucose control because there’s less glucose being eaten, and the body also improves its insulin sensitivity. The weight loss that accompanies a ketogenic diet is also very valuable for improving type 2 diabetes.

• Reduces and Prevents Seizures. A ketogenic diet is used as a treatment for epilepsy because it reduces, and in some cases, eliminates seizures. Since 1920, the ketogenic diet has been recognized as an effective tool in treating severe childhood epilepsy.

Here's emerging evidence for what a ketogenic diet may help:

• Reduce acne outbreaks. Research suggests some foods/nutrients tend to stimulate the development of acne, and these suspect foods include those with a high carbohydrate content and milk. Since a ketogenic diet eliminates all high carb foods, including milk, it makes sence this diet could be effective in reducing the severity and progression of acne.

• Reduce the progression of some types of cancers. A ketogenic diet may be able to reduce tumor size.

• Alleviate the symptoms of autism.

• Reduce various symptoms of Polycystic ovary syndrome (PCOS). Because the diet reduces the amount of insulin in the blood and promotes weight loss, this may help normalize ovulation and reduce excess levels of androgen hormones (ie: testosterone) in the body.

• Provide protection against a wide variety of neurological disorders such as Parkinson’s, Alzheimer’s, sleep disorders, autism, multiple sclerosis and head ache.

Ketogenic diets are commonly considered effective for weight control, and there is a “hidden gem” side to the ketogenic diet: its therapeutic role in a variety of other diseases and disorders. More studies are necessary and justified in order to learn details for how the ketogenic diet works.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. A Paoli, A Rubini, JS Volek, KA Grimaldi. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. Aug 2013;67(8):789-796.

2. RL Veech. The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins Leukot Essent Fatty Acids. 2004 Mar;70(3):309-19.

Coconut oil is a hot topic, which prompted me to do some digging. As I gathered the facts about coconut oil’s health claims, I found it daunting because it seems half the information I read is pro-coconut oil and the other half is anti-coconut oil. This obviously makes it difficult to draw a conclusion on whether or not to incorporate it into your diet.

Back in the day when I went through my nutrition training, coconut oil was a heart-health “no-no” thanks to its 90% saturated fat content, which is a type of fat we’ve been told to avoid for decades. However, get this…it seems the claim to reduce dietary saturated fat to improve cardiovascular health may be incorrect. 

From what I’ve seen, recommendations to reduce saturated fat came from one study in 1958, which was potentially faulty, but the USDA went with it, the US dietary guidelines were established, and the recommendation snowballed from there. This probably explains why people on the Atkins’s diet don’t typically end up with high cholesterol levels. It seems sugars and starches are probably more to blame for heart issues than saturated fat. Crazy, huh?! I digress…back to coconut oil, but as you can see, fat may not be as “bad” as we were once taught.

How Medium-Chain Fatty Acids Effect Our Health (Lauric Acid in Coconut)

There are different types of saturated fat: short-chain, medium-chain, and long-chain fatty acids. Of the fat in coconut oil, 65% is medium-chain fatty acids, and this fat is metabolized differently than long-chain fatty acids. Medium chain fatty acids are absorbed and shuttled directly to the liver, where they are oxidized (burned) for energy. Medium-chain fatty acids help lower the risk of both atherosclerosis and heart disease. It is primarily due to the medium-chain fatty acids in coconut oil that makes it so special and so beneficial.

Half of the medium-chain fatty acids found in a coconut is Lauric acid, which appears to have antiviral and antifungal properties, and support immune function. Lauric acid is actually present in breast milk; infants convert it to a substance called monolaurin that protects them from infections.  

Cooking With Coconut Oil and Other Fats

For those who avoid animal products, such as vegetarians or vegans, coconut oil is a great option.

I suggest continuing to use a variety of fats as part of a healthy diet, but in limited portions. Too much of any fat in the diet, regardless of the type, can cause weight gain and contribute to diabetes and heart disease. One tablespoon of coconut oil contains 117 calories, 14 grams of fat, 12 grams of saturated fat, and no vitamins or minerals.

The cooking fats I recommend are coconut oil, organic pasture butter, ghee (clarified butter), avocado oil and grapeseed oil. I especially recommend using pasture butter with kids because it is a great source of conjugated linoleic acid (CLA), which contains omega-3 fats and is anti-cancer, anti-inflammatory, and pro-muscle building.

Smoke Point of Coconut Oil

For cooking, you want to use an oil with a higher smoke point. Smoke point is an important consideration if you’re planning to cook at high heat, such as when you’re frying or grilling. At an oil’s smoke point, nutrients are destroyed and potentially health-harming compounds are formed. Coconut oil has a decently high smoke point.

Coconut oil smoke point (virgin, unrefined)              350°F             177°C

Coconut oil smoke point (refined with stabilizers)     450°F             232°C

I will also point out, don’t confuse higher fat, nutrient rich diets with high fat, nutrient deprived diets. Eat the “real food” version of something. For example, meat from naturally fed animals vs. processed meat. Big difference!

To conclude, it seems the debate over coconut oil lies in a gray area, rather than black or white. As I mentioned previously, include a variety of fats as part of a healthy diet, and in limited quantities.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

February is American Heart Month. We wouldn’t be here today if it weren’t for a healthy heart. Suitably so, February’s health buzz topics will include ways to support our cardiovascular system, circulatory system, blood sugar levels, and cognitive health, such as memory, judgment, and reasoning. In one way or another, these major bodily systems are interrelated and key players in whether or not we lead a happy, healthy life.

Stay tuned for these interesting blogs!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods