Article Presented by:
Jon M. Stout
Heart disease and high cholesterol are some of the most prevalent health concerns in our country today. One of the things that all of us should be concerned with in our quest to live long and healthy lives is our cholesterol levels. Out of control cholesterol is a leading contributor to heart disease, blood clots and stroke.
Cholesterol comes in two forms. HDL cholesterol or (high density lipoproteins) is what we refer to as "good cholesterol". HDL cholesterol actually carries bad cholesterol away from the heart and deposits it to the liver so that it can pass from the body. High levels of this type of cholesterol protect you from heart disease. If your levels of this type of cholesterol are too low, the bad cholesterol is allowed to take over.
LDL cholesterol (low density lipoproteins) is the "bad cholesterol". When too much LDL circulates in the blood, it can build up in the inner walls of the arteries that feed the heart and brain. It forms plaque, a hard substance that clogs the arteries. This is what we call atherosclerosis. These narrowed arteries make it for a clot to cause a blockage. When an artery is blocked, this can cause heart attack or stroke. Part of the "hardening"process in LDL is what is known as peroxidation. It is this process that turns the LDL into plaque.
It"(tm)s critical for all of us to know our cholesterol levels and make sure that we have high levels of HDL and low levels of LDL. You can significantly affect your cholesterol levels by with lifestyle choices; though some people are just genetically inclined to have high LDL levels. If you fall into this category, you may need medication along with lifestyle changes to get your cholesterol under control. See your doctor for a blood test to determine your cholesterol levels.
How Can I Improve My Cholesterol Levels?
If you know that your cholesterol numbers could use some improvement, there are many things you can do to improve those numbers. Here are the basics
Exercise "" Just 30 minutes of walking, 3-5 times a week can help bring your cholesterol numbers in line.
Lose weight if you"(tm)re overweight "" Overweight people tend to have higher LDL levels. Taking the weight off can improve these numbers.
Don"(tm)t smoke "" Smoking contributes to high LDL levels and to low HDL levels.
Managing Your Diet
Diet is the most important factor in controlling your cholesterol levels. Whether or not you need to lose weight, a healthy diet is critical to maintaining good cholesterol levels. Here are the diet basics you should follow.
Reduce the amount of red meat in your diet. Opt for chicken, fish and turkey more often; beef and pork just once or twice a week. Use egg substitutes or egg whites rather than egg yolks.
Choose low fat options "" Drink skim or 1% milk. Choose low fat cheese, yogurt and sour cream.
Increase your whole grains "" Replace simple, white flower based products with whole grains. Oatmeal and whole wheat are great options.
Increase your fruits and vegetables "" Fruits and vegetables provide vitamins and fiber. They fill you up on fewer calories, so you can eat less and lose weight. They are also filled with anti-oxidants, which can prevent disease by combating our body"(tm)s free radicals. For the highest levels of anti-oxidants, be sure to eat your share of blueberries, red beans, artichokes and tomatoes.
Use good fats "" We all need fat in our diets, but the types of fat we choose are important. Stay away from anything that says "hydrogenated". Don"(tm)t use lard, butter or hard shortenings. Stay away from anything that contains "trans fats". Use olive oil, flaxseed oil and canola oil as your primary fats. These good fats can help raise your HDL levels, without elevating your LDL levels in the process.
Add Green Tea to your diet "" Green tea is one of the most under-recognized health protectors. Green tea is rich in anti-oxidants, just like fruits and vegetables. There have been many studies that have concluded that green tea"(tm)s anti-oxidants have a powerful influence in preventing heart disease.
One study, in particular is worth noting. The University of Shizuoka in Japan conducted a study on green tea and its ability to prevent atherosclerosis. In this study, some mice were fed green tea extract in their drinking water, while other mice were fed water without green tea added. All of the mice were fed a diet high in saturated fats and other products known to raise bad cholesterol.
After about eight weeks, the mice who were fed green tea showed significantly less propensity to have atherosclerosis.* While the high level of LDL could still be spotted in the blood, it was not being converted to plaque. The study concluded that green tea has the ability, likely because of its high anti-oxidant level, to prevent the peroxidation of the LDLs. So, even when the diet was higher than normal in "bad cholesterol"foods, the green tea seemed to prevent this cholesterol in the blood from turning into artery blocking plaque.
Now, this doesn"(tm)t mean that it"(tm)s ok to eat a diet high in fat and cholesterol and rely on green tea to take care of the problem. However, it does indicate that green tea may be highly effective at preventing the bad cholesterol that we do ingest from turning into arterial plaque.
So, for the best plan for preventing heart disease and stroke, it"(tm)s wise to follow a low cholesterol diet, maintain a healthy weight and get regular exercise. But, it"(tm)s also wise to add green tea to your diet. It may give you an extra edge to winning the cholesterol battle!
About the Author:
Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current tea offerings, including their exceptional green tea, white tea, black tea, oolong tea (also known as wu-long and wu long tea) and chai. Visit http://www.goldenmoontea.com for all details concerning the Golden Moon Tea Company's fine line of teas.
12.04.2006
Green Tea: The Best Medicine for High Cholesterol?
Article Presented by:
Jon M. Stout
It was reportedly discovered by a Chinese emperor some 40 centuries ago. And, legend has it, the discovery was purely by paccident. But that coincidental discovery has improved the health of people around the world, who have turned to green tea in articular to help soothe their pains, improve their digestion, alleviate their depression, boost their immune system, and perhaps even lengthen their lives. But what is it that makes green tea so beneficial to human health?
The Ingredients of Success
Green tea is actually made up of a variety of ingredients. These include caffeine, vitamins, minerals, and oils. However, the most important ingredients are the polyphenols, especially one called EGCG, which is believed to improve health. In fact, it is the polyphenols which make green tea so much more effective than other beverages in fighting disease and illness.
Green Tea and Cholesterol
There have been some intriguing studies indicating that green tea can be effective in the fight against high cholesterol. Specifically, the beverage reduces "bad" cholesterol and boosts "good" cholesterol, improving an individual"(tm)s overall cholesterol profile.
In addition, green tea appears to lower overall cholesterol levels, helping to reduce one"(tm)s risk of developing heart disease. Similarly, green tea enhances cardiovascular health by improving the consistency of platelets in the blood.
Researchers have also found that green tea appears to protect against oxygen-induced damage to bad cholesterol. Drinking green tea also seems to enhance antioxidant processes in the bloodstream.
Effect of Green Tea on Blood Fats
In recent years, much attention has been focused on blood fats and the effects of diet and exercise on their consistency. In an interesting study conducted at the Department of Public Health at the National Defense Medical College in Saitama, Japan, researchers S. Kono, K. Shinchi, N. Ikeda, F. Yanai, and K. Imanishi investigated the impact of green tea consumption on blood fats, also known as serum lipids.
The study was published in an article entitled, "Tea Consumption and Serum Lipid Profiles: a Cross-Sectional Study in Northern Kyushu, Japan."
Specifically, the researchers examined the correlation between green tea use and the serum lipid concentrations of more than 1300 men who underwent retirement health exams at the Self-Defense Forces Fukuoka Hospital between 1986 and 1988.
The researchers factored out variables such as alcohol use, use of tobacco, exercise levels, body mass index, and rank. They then discovered that the more green tea a patient drank, the lower his serum cholesterol levels. Men who drank nine or more cups of tea each day had total cholesterol levels that were eight mg/dl lower than those who drank two or fewer cups a day.
The serum cholesterol levels seemed to also decrease for men who ate a great deal of rice and soy beans, and increase for those who ate more Western foods. However, adjusting for these additional diet variables did not seem to affect the correlation between green tea use and total cholesterol levels.
Additional Evidence from the Animal Kingdom
It"(tm)s been said that there is a definite link between diet and exercise and coronary heart disease. Therefore, anything in the diet that improves serum lipid profiles should reduce the incidence of heart problems. It"(tm)s also known that green tea contains phytochemicals that work to decrease serum cholesterol as well as triglycerides.
In one animal study, 45 rats were subjected to a variety of treatments, including green tea. The study showed that consuming green tea improved the serum lipid profile by reducing total cholesterol, bad cholesterol, and trans fats. In addition, liver fat content decreased in rats that received a large amount of green tea.
Other Positive Effects of Green Tea Drinking
The polyphenols found in green tea may have some additional positive health effects. For instance, a number of animal and test tube studies indicate that these chemicals may have a substantial anti-cancer effect, especially in inhibiting the spread of melanoma, or skin cancer cells. Green tea has also been linked to a reduction in oral cancers and dental cavities.
In addition, green tea may stimulate the production of immune system cells. As a result, it can help the body fight bacteria, leading to improved overall health. In fact, one study showed that drinking ten or more cups of green tea each day could improve blood test results, protecting the body against liver damage.
How Much Green Tea is Enough?
Of course, you might be wondering how much green tea must be consumed in order to have a positive impact on health. In Asian nations, the typical tea drinker consumes about three cups each day""enough to provide as much as 320 mg of polyphenols. Nevertheless, some studies indicate as many as ten cups each day are needed in order to really make a difference in cholesterol levels and overall health.
Possible Side Effects
It should be noted that there can be some negative side effects associated with green tea consumption. While green tea is a relatively healthy drink, those who consume several cups of it each day may experience anxiety and insomnia brought on by the caffeine found in the beverage. Drinking green tea may also lead to iron deficiencies, since iron absorption in women may be reduced as much as 26 percent when green tea is consumed with a meal.
In addition, some drugs can interfere with green tea"(tm)s positive effects. Therefore, before switching to a diet rich in green tea, it may be best to check with a physician to determine if such a diet is right for you.
Looking to the Future
The forecast for green tea appears to be bright""as far as public health is concerned. Study after study seems to indicate that green tea can reduce cholesterol levels, combat cardiac disease, boost the immune system, and reduce the risk of cancer.
While additional study is needed in order to effectively harness all the benefits of green tea, it appears, for the moment, that simply adding a few cups of the brew to your daily diet can yield impressive health benefits.
About the Author:
Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current tea offerings, including their exceptional green tea, white tea, black tea, oolong tea (also known as wu-long and wu long tea) and chai. Visit http://www.goldenmoontea.com for all details concerning the Golden Moon Tea Company's fine line of teas.
Jon M. Stout
It was reportedly discovered by a Chinese emperor some 40 centuries ago. And, legend has it, the discovery was purely by paccident. But that coincidental discovery has improved the health of people around the world, who have turned to green tea in articular to help soothe their pains, improve their digestion, alleviate their depression, boost their immune system, and perhaps even lengthen their lives. But what is it that makes green tea so beneficial to human health?
The Ingredients of Success
Green tea is actually made up of a variety of ingredients. These include caffeine, vitamins, minerals, and oils. However, the most important ingredients are the polyphenols, especially one called EGCG, which is believed to improve health. In fact, it is the polyphenols which make green tea so much more effective than other beverages in fighting disease and illness.
Green Tea and Cholesterol
There have been some intriguing studies indicating that green tea can be effective in the fight against high cholesterol. Specifically, the beverage reduces "bad" cholesterol and boosts "good" cholesterol, improving an individual"(tm)s overall cholesterol profile.
In addition, green tea appears to lower overall cholesterol levels, helping to reduce one"(tm)s risk of developing heart disease. Similarly, green tea enhances cardiovascular health by improving the consistency of platelets in the blood.
Researchers have also found that green tea appears to protect against oxygen-induced damage to bad cholesterol. Drinking green tea also seems to enhance antioxidant processes in the bloodstream.
Effect of Green Tea on Blood Fats
In recent years, much attention has been focused on blood fats and the effects of diet and exercise on their consistency. In an interesting study conducted at the Department of Public Health at the National Defense Medical College in Saitama, Japan, researchers S. Kono, K. Shinchi, N. Ikeda, F. Yanai, and K. Imanishi investigated the impact of green tea consumption on blood fats, also known as serum lipids.
The study was published in an article entitled, "Tea Consumption and Serum Lipid Profiles: a Cross-Sectional Study in Northern Kyushu, Japan."
Specifically, the researchers examined the correlation between green tea use and the serum lipid concentrations of more than 1300 men who underwent retirement health exams at the Self-Defense Forces Fukuoka Hospital between 1986 and 1988.
The researchers factored out variables such as alcohol use, use of tobacco, exercise levels, body mass index, and rank. They then discovered that the more green tea a patient drank, the lower his serum cholesterol levels. Men who drank nine or more cups of tea each day had total cholesterol levels that were eight mg/dl lower than those who drank two or fewer cups a day.
The serum cholesterol levels seemed to also decrease for men who ate a great deal of rice and soy beans, and increase for those who ate more Western foods. However, adjusting for these additional diet variables did not seem to affect the correlation between green tea use and total cholesterol levels.
Additional Evidence from the Animal Kingdom
It"(tm)s been said that there is a definite link between diet and exercise and coronary heart disease. Therefore, anything in the diet that improves serum lipid profiles should reduce the incidence of heart problems. It"(tm)s also known that green tea contains phytochemicals that work to decrease serum cholesterol as well as triglycerides.
In one animal study, 45 rats were subjected to a variety of treatments, including green tea. The study showed that consuming green tea improved the serum lipid profile by reducing total cholesterol, bad cholesterol, and trans fats. In addition, liver fat content decreased in rats that received a large amount of green tea.
Other Positive Effects of Green Tea Drinking
The polyphenols found in green tea may have some additional positive health effects. For instance, a number of animal and test tube studies indicate that these chemicals may have a substantial anti-cancer effect, especially in inhibiting the spread of melanoma, or skin cancer cells. Green tea has also been linked to a reduction in oral cancers and dental cavities.
In addition, green tea may stimulate the production of immune system cells. As a result, it can help the body fight bacteria, leading to improved overall health. In fact, one study showed that drinking ten or more cups of green tea each day could improve blood test results, protecting the body against liver damage.
How Much Green Tea is Enough?
Of course, you might be wondering how much green tea must be consumed in order to have a positive impact on health. In Asian nations, the typical tea drinker consumes about three cups each day""enough to provide as much as 320 mg of polyphenols. Nevertheless, some studies indicate as many as ten cups each day are needed in order to really make a difference in cholesterol levels and overall health.
Possible Side Effects
It should be noted that there can be some negative side effects associated with green tea consumption. While green tea is a relatively healthy drink, those who consume several cups of it each day may experience anxiety and insomnia brought on by the caffeine found in the beverage. Drinking green tea may also lead to iron deficiencies, since iron absorption in women may be reduced as much as 26 percent when green tea is consumed with a meal.
In addition, some drugs can interfere with green tea"(tm)s positive effects. Therefore, before switching to a diet rich in green tea, it may be best to check with a physician to determine if such a diet is right for you.
Looking to the Future
The forecast for green tea appears to be bright""as far as public health is concerned. Study after study seems to indicate that green tea can reduce cholesterol levels, combat cardiac disease, boost the immune system, and reduce the risk of cancer.
While additional study is needed in order to effectively harness all the benefits of green tea, it appears, for the moment, that simply adding a few cups of the brew to your daily diet can yield impressive health benefits.
About the Author:
Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current tea offerings, including their exceptional green tea, white tea, black tea, oolong tea (also known as wu-long and wu long tea) and chai. Visit http://www.goldenmoontea.com for all details concerning the Golden Moon Tea Company's fine line of teas.
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