Into the Heart

More Kale . . . Less LDL Cholesterol

People who consume more fruits and vegetables have lower risk factors for cardiovascular disease such as hypertension, obesity, and type 2 diabetes. Cruciferous vegetables which includes broccoli, cabbage, cauliflower, kale, brussel sprouts, turnips, and radishes generate the greatest protection.The enhanced cardioprotection of cruciferous vegetables are thought to result from indolic compounds.

Plant indoles appear to have beneficial effects on cholesterol synthesis by lessing the activity of Apolipoprotein B-100.

Apolipoprotein B-100 is a key protein involved in the synthesis and transport of LDL "bad" cholesterol. Reducing apoB-100 results in substantial reductions in atherosclerosis (fatty deposits in the arteries).

Researchers from the University of Hawaii found that the phytonutrient (indole 3 carbinol) found in cruciferous vegetable lowered liver cell secretion of apolipoprotein B-100 by more than half.  Significant decreases in cellular lipid synthesis, including triglycerides and cholesterol esters were also observed in cells treated with indole 3 carbinol.

Kale is a nutritional dense food source of indole 3 carbinol. Kale can be served cold as the base of a salad or lightly heated in olive oil and garlic. Adding in a few diced prunes will also enhance cholesterol absorption. Prunes are high in pectin & antioxidants. Pectin acts as a cholesterol sponge in the intestine.  Kale & prunes added to meal planning can significantly reduce the production & transport of LDL artery clogging cholesterol.

In addition to helping reducing Apo B-100, kale is high in the eye protecting nutrients lutein & zeaxanthin (3276 mcg per one cup).

Source:
Cruciferous Indole-3-Carbinol Inhibits Apolipoprotein B Secretion in HepG2 Cells
Geoffrey K. Maiyoh4,5, Joan E. Kuh
J. Nutr. 137:2185-2189, October 2007

Modular Structure of Solubilized Human Apolipoprotein B-100
Alexander Johs, Michal Hammel
J. Biol. Chem., Vol. 281, Issue 28, 19732-19739, July 14, 2006

A Little Dark Chocolate . . . Less C-Reactive Protein

C-reactive protein reflects the presence and intensity of inflammation in the body. Inflammation (swelling) of the arteries is a risk factor for cardiovascular disease. Inflammation draws in other cellular components that build up in the artery wall. This build-up eventually contributes to narrow rigid arteries.

An Italian based study reported in the October 2008 issue of the Journal of Nutrition noted that consuming moderate amounts of dark chocolate can significantly reduce levels of C-reactive protein (CRP).

The lowering of CRP in study participants corresponded to a shift from medium risk of cardiovascular disease to low risk. On average there was a 17% risk reduction observed. 

Participants who consumed 1 serving (20g) of dark chocolate every three days had CRP concentrations significantly lower than those who did not consume any or . . . had larger amounts of chocolate. If you eat to much . . . the protection effect tends to disappear.

Extra Dark Chocolate with 70% and 85% cocoa has higher cardioprotective & antioxidant benefits.
So Indulge. . . a little.

Source:
Regular Consumption of Dark Chocolate Is Associated with Low Serum Concentrations of C-Reactive Protein in a Healthy Italian Population
Romina di Giuseppe3, Augusto Di Castelnuovo
J. Nutr. 2008 Oct; 138:1939-1945

Cocoa Antioxidants and Cardiovascular Health.
Keen CL
Am J Clin Nutr. 2005 Jan; 81:2985-303S

Berries, Reduce Blood Pressure and Inhibit Platelet Function

Previous scientific studies indicate that the consumption of polyphenol-rich foods (cocoa, tea, and red wine) are beneficial to cardiovascular health. In addition to vitamin C, folate, potassium, and soluble fiber, various types of berries are also a rich source of polyphenols.

A recent study conducted in Helsinki, Finland aimed to investigate the effects of berry consumption on hemostatic function, serum lipids, and blood pressure. In this study, seventy-two male and female middle-aged volunteers with cardiovascular risk factors consumed moderate amounts of berry or placebo control products for 8 weeks. (100 g berries + 1 small glass of berry drink per day).

The results were impressive: berry consumption inhibited platelet function by 11% in the berry group and 1.4% control group. Plasma biomarkers of platelet activation, coagulation, and fibrinolysis did not change during the intervention. Serum HDL-cholesterol concentrations (good cholesterol) increased significantly more in the berry group 5.2% than in the control group 0.6%. However total cholesterol and triacylglycerol remained unchanged.

Systolic blood pressure decreased significantly. This decrease mostly occurred in subjects with high baseline blood pressure (7.3 mm Hg in the highest tertile). Polyphenol and vitamin C concentrations in plasma increased. However, other nutritional biomarkers (ie, folate, tocopherols, sodium, and potassium) were unaffected.

The plasma concentrations of polyphenols, such as quercetin, caffeic acid, protocatechuic acid, p-coumaric acid, and vanillic acid, were significantly greater in the berry group. The berry products were prepared from black currants, lingonberries (similar to small cranberries), bilberries (sometimes called European blueberries), and chokeberries, as well as from small amounts of strawberries, red raspberries, and sucrose.

The consumption of moderate amounts of berries resulted in favorable changes in platelet function, HDL cholesterol, and blood pressure. The results of this study indicate that regular consumption of berries may play a role in the prevention of cardiovascular disease.

A visit to the strawberry field nurtures the soul, the berries nurture the heart.

Source:
Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol
Iris Erlund, Raika Koli, Georg Alfthan, Jukka Marniemi
American Journal of Clinical Nutrition, Vol. 87, No. 2, 323-331, February 2008

Aerobic Interval Exercise: an effective treatment for metabolic syndrome

When clustered together high blood sugar (hyperglycemia), high cholesterol/triglycerides (hyperlipidemia),  high blood pressure (hypertension) and excess belly fat are referred to as metabolic syndrome. Individuals with metabolic syndrome die prematurely and are three times more likely to die of heart disease than those without this cluster of disorders. Medical studies indicate that exercise can prevent and/or reverse metabolic syndrome; with high intensity exercise resulting in a greater therapeutic benefit than moderate exercise.

According to a study noted in the July 2008 edition of Circulation, researchers at the Norwegian University of Science and Technology evaluated two exercise programs to identify which is most effective at reversing metabolic syndrome; participants diagnosed with metabolic syndrome were divided into three groups: aerobic interval training, continuous moderate exercise or a non specific exercise group.

The aerobic interval training program instructed participants to warm up at 70% of their maximum heart rate for ten minutes. The warm up was followed by four four-minute intervals of intense exercise (90% of their maximum heart rate) with three minute recovery periods at 70% of their maximum heart rate between intense intervals. These sessions ended with a five minute cool-down period.