Dr. Quinn Hand walks us through another study on krill oil!

Learn about the relationship between krill oil and cholesterol.

Health Condition #2: Hyperlipidemia (high fats in the blood, like cholesterol and triglycerides)

Omega-3 fatty acids, particularly EPA and DHA from fish oil, have been shown to confer protection against cardiovascular risk factors, such high cholesterol and triglycerides (fats/lipids found in the blood). To investigate whether similar lipid-lowering effects could be achieved with krill oil, one study assessed the effects of krill oil on total cholesterol, triglycerides, LDL (“bad cholesterol”) and HDL (“good cholesterol”). Results demonstrated that a daily dose of 1-3g of krill oil more effectively reduced glucose, total cholesterol, triglycerides, and LDL, while raising HDL, as compared to fish oil. Furthermore, a maintenance dose of 500 mg of krill oil was significantly effective for long-term regulation of blood lipids.  

Animal models have also demonstrated modification of lipid metabolism, as well as impact on parameters of metabolic syndrome. Significant reduction in enlarged liver, fatty liver, cholesterol, blood glucose, liver triglycerides and cholesterol levels, as well as total cholesterol and LDL have been observed. 

Read Dr. Quinn Hand's entire blog series on krill oil:

• Krill - The Magic Pill?
• The Science Behind Krill
• Krill Oil for Chronic Inflammation & Osteoarthritis
• Krill Oil & PMS 
• Krill Oil vs. Fish Oil
  

Image source: http://tx.english-ch.com

Wendy Tao explains how to Shape Up by naturally lowering bad cholesterols.

High levels of LDL “bad” cholesterol signal a need for changes in lifestyle and diet. While HDL cholesterol should be above 40–50mg/dL (milligrams per decilitre of blood); your LDL cholesterol should be kept below 140mg/dL. Eating low cholesterol foods is important but additional factors need to be considered.

Increase:

• Fibre Intake. Cholesterol is used (thus lowered) when you digest fibre-rich foods.
• Garlic and Onions. These provide sulfur, B vitamins and flavonoids and promote lower cholesterol levels.
• Antioxidant intake. Antioxidants prevent damage to artery walls where plaque forms.
• Healthy fat intake. Essential fatty acids from fish or flax can improve heart health.
• Exercise. Even small amounts of regular physical activity have great benefits for cholesterol levels.

Decrease:

• Sugar and Refined Carbohydrates. They contribute to high “bad” cholesterol and lower “good” cholesterol levels.
• Bad” fat intake, including trans fats, hydrogenated fats and rancid fats. These can damage and clog artery walls.
• Smoking. It increases free radicals in the body, damaging cells and artery walls.
• Weight. Fat cells contribute to cholesterol levels.
  

Fibre is Important

Fibre is any type of plant-component that the body cannot absorb or digest. While fibres supply no nutrients or calories, they perform many important biological functions.

There are two main types of fibre,

Soluble and Insoluble:

• Soluble fibre dissolves partially in water and its components include pectin, mainly found in fruit such as apples, in vegetable, legumes and oat products.
• Insoluble fibre does not dissolve in water and its components include cellulose or lignin, the fibre mainly found in grains such as wheat and corn.
  

A high fibre diet offers many benefits:

• Incorporating high-fibre foods into the diet may help lower the risk of heart disease.
• Soluble fibre helps stabilize blood sugar levels by delaying stomach emptying ultimately slowing the rate of carbohydrate absorption, improving regulation of blood sugar and lowering insulin requirements.
• The water-holding capacity of fibre relieves constipation by adding bulk to stool and speeding its transit through the gastrointestinal tract.
• Fibre increases satiety (the feeling of fullness) by adding bulk to foods without additional calories.

Increase your intake of dietary fibre

• Choose whole grains foods such as whole grain breads, pasta and rice
• Choose whole grain cereals for breakfast
• Consume whole fruits instead of drinking fruit juices
• Snack on raw vegetables instead of chips, crackers, or chocolate bars
• Add ground flax seed, chia seeds to cereals, yogurt and baked goods
• When increasing the amount of fibre in your diet, do so slowly, because large, sudden increases can cause discomfort, gas, and bloating. It is also important to drink more water when you increase fibre intake.

Image Source: Profilaxis

In Canada, people strive to reach their goals and plan for the future. Canadians may protect themselves financially by investing money in the right places or protect their vehicle with car insurance. Today, many Canadians are taking the step to protect their brains. Strokes ranks high on the cause of death in Canada and can be one of worst health risks out of all of the most dangerous health issues because it takes away freedom and independence of a lot of people.

So what exactly is a stroke? A stroke is also known as a “brain attack” and it occurs when blood circulation to the brains somehow stops. Brain cells die as a result of scarce amounts of oxygen. Two types of stroke exist. One is the blockage of blood flow and the other is bleeding that happens in the brain.

Nutrition

There are certain foods that can help you prevent strokes. Beans and other foods that are rich in folate could help. Beans are rich in not only folate but Vitamin B which is good for the brain. Beans lower the risk of stroke by 20% in some studies. What you put into your body can reduce or increase the risk of having a stroke. A person's risk of stroke increases if he has any of the following health conditions: diabetes, high blood pressure, excessive weight or obesity or high cholesterol.

A Mediterranean diet is a great choice for stroke prevention. This diet may reduce the risk of stroke by as much as 60% over the course of several years. This is achieved through key elements such as increasing the amount of fish and olive oil in the diet, as well as red and purple fruits and vegetables. Choosing low-fat dairy products for their calcium content and fortified cereals and grains for their folic acid are also great choices.

Tips to lower risk of stroke:

• Eat a variety of foods.
• Maintain or improve your weight.
• Eat whole grains, vegetables and fruits.
• Eat foods low in fat, saturated fat and cholesterol.
• Limit sugar.
• Limit salt and sodium.
• If you drink alcoholic beverages, do so in moderation.

Vitamins and Minerals

• Vitamin B-6
• Vitamin B-12
• Folic acid
• Calcium
• Potassium
• Omega-3 fatty acids

Do you have questions about stroke prevention? Leave a comment for me below. 

Dr. Joyce Johnson BSc, ND