LDL Cholesterol Levels

Let Food Be Thy Medicine

Thursday, August 19, 2010 by Jan Sinatra

Dr. Sinatra has long believed in the famous words of Hippocrates, the Greek physician of

centuries past who is now recognized as the “Father of Medicine.” Hippocrates employed food to assist his patients in healing their physical ailments. With all our high tech medical approaches and complex pharmaceutical agents, it is amazing how much we have forgotten that simple approach!

After years of applying nutritional solutions to the myriad faces of heart disease—high blood pressure levels; chronic hypertension; high triglycerides; elevated L(p)a; angina; and heart attack and stroke—Dr. Sinatra has finally answered his patients’ many requests for a book that they can have as a reference at home. His research and personal experiences with his family, friends, and cardiac patients has continually impressed my husband that Hippocrates was so right on—and provided the foundation for this effort.

Dr. Sinatra has collaborated with former pro athlete and health editor Jim Healthy, as well as recipe queen Rebecca Bent to write Bottom Line’s The Healing Kitchen. The Healing Kitchen is a strategic resource for making healthy grocery selections and healing meal planning guidelines, as well as specific recipes to assist you in selecting the right healthy foods to meet your specific health and fitness needs.

Subscribers to Heart, Health, and Nutrition have been reading Dr. Sinatra’s take on which foods, herbs, and supplements can help with their cardiovascular problems (not to mention cancer and other diseases caused by inflammation) for many years. Now all that information and more is the basis for this one reference to help guide you to foods that can heal your body.

For instance, the omega 3 essential fatty acids—especially those found in squid and fish oils—assuage cardiac arrhythmia, lower blood pressure levels, reduce LDL cholesterol levels, and even prevent plaque rupture.

Garlic is a potent blood thinner and, like onions which are rich in quercetin, helps you prevent the oxidation of LDL cholesterol. Garlic and onions are both superb foods for lowering blood pressure levels. And, speaking of hypertension, Dr. Sinatra also recommends sardines and wakame seaweed as natural blood pressure lowering foods.

And that’s just the beginning! Did you know that the right diet can help alleviate your migraines headaches, or that non-inflammatory foods can heal your arthritis?

Foods can also protect women from menopausal symptoms, as well as heal and protect us from cancer. The lutein in tomatoes along with pumpkin seeds and other fine herbs and spices can help men with their prostate concerns. From heart disease and diabetes to sleep and sex, The Healing Kitchen will educate you about natural, tasty remedies for many of the illnesses that afflict the 20th century.

If you are looking to use simple, healthy foods, herbs and spices to get your body back on track, and keep it there, you will love this book!

For more information on healthy heart nutrition or some of Dr. Sinatra’s famous recipes, visit his Web site at www.drsinatra.com.

Four Common Heart Risk Factors For Women

Wednesday, August 4, 2010 by Stephen Sinatra

There are four key heart risk factors that affect women more than men. They include:

Diabetes. Diabetic women have a higher risk for heart disease than diabetic men. This is because the incidence of diabetes and its complications (including heart disease) is much higher in women. If you are a diabetic woman, your risk for heart disease is five to seven times normal, compared with a risk of only two to three times normal for a diabetic man. For you, proper heart sense means you should increase your physical activity and adhere to good cardiovascular nutrition to maintain a healthy body weight.

Overweight. Women have a higher heart disease risk from being overweight than men do. Studies indicate that being only 20 pounds overweight doubles a woman’s risk of heart disease. If you are overweight, I don’t want you to go on a diet. Instead, get physically active—it’s your most powerful weapon against fat—and eat more fresh fruits and vegetables, fish, and lean poultry. That’s the “Dr. Sinatra” way to safe weight loss.

Cholesterol. Women have a higher risk for heart disease than men if they have low levels of HDL (“good”) cholesterol. For men, high levels of LDL present a greater risk, but for women, research indicates that a low HDL, not a high LDL, is the more significant risk factor for developing heart disease. The good news is that HDL is sensitive to factors such as smoking, obesity, and lack of exercise. So you can easily increase your HDL cholesterol by quitting smoking and dropping excess weight through a combination of healthy heart nutrition and physical activity.

High Triglycerides. When you get your cholesterol checked, also have your doctor check your level of triglycerides, which are another type of blood fat. A high triglyceride level (above 200 mg/dL) is more dangerous for women than for men, especially if you are a diabetic. Diabetic women with high triglycerides are up to 200 times more liekly to develop heart disease. A healthy triglycerides level can be obtained through exercise and weight control.

Though you should take the above risk factors very seriously, I want you to keep in mind that you can substantially reduce all of them. There are no secrets to doing this. Healthy eating, weight control, and regular physical activity are your weapons for keeping heart disease at bay.

For more information on heart risk factors or other cardiovascular problems for women, visit www.drsinatra.com.

The Truth About Cholesterol

Monday, August 2, 2010 by Stephen Sinatra

Contrary to popular belief, cholesterol is not a villain. Your body needs cholesterol to synthesize certain nutrients and hormones, construct the semi-permeable membranes around each

of the 100 trillion cells that make up your body, and facilitate cell communication and memory in the brain.

Cholesterol moves through the body with the help of two proteins: LDL, or low-density lipoprotein, and HDL, or high-density lipoprotein. LDL carries ready-to-use cholesterol molecules that can be absorbed by cells that need it, and HDL picks up excess cholesterol and carries it back to the liver for recycling and excretion.

LDL, often referred to as the “bad cholesterol” only becomes unsafe when it interacts with molecular fragments called free radicals. The effect of such interaction is that the LDL becomes oxidized. Unlike normal LDL, oxidized LDL has toxic effects on the cells it attaches to. This is especially troublesome when oxidized LDL penetrates the endothelial cells lining the arteries because it contributes to—and accelerates—the inflammatory process.

When you get down to it, though, the real problem is not cholesterol—it’s whether your body’s antioxidant system can effectively neutralize the free radicals that damage LDL molecules.

In order to enjoy healthy cholesterol, it’s important to adhere to a cholesterol lowering diet, like my PAMM diet. You’ll also want to exercise on a regular basis, which will also help to keep other cardiovascular problems away.

For more information on good cholesterol levels or reducing cholesterol, visit www.drsinatra.com.

When Does Cholesterol Become A Threat?

Friday, July 9, 2010 by Stephen Sinatra

Maintaining good cholesterol levels is important, but, contrary to popular belief, cholesterol is not a villain. Your body needs cholesterol to synthesize certain nutrients and hormones, construct the semi-permeable membranes around each of the 100 trillion cells that make up your body, and facilitate cell communication and memory in the brain.

Cholesterol moves through the body with the help of two proteins: LDL, or low-density lipoprotein, and HDL, or high-density lipoprotein. LDL carries ready-to-use cholesterol molecules that can be absorbed by cells that need it, and HDL picks up excess cholesterol and carries it back to the liver for recycling and excretion.

Healthy LDL cholesterol levels are always of great concern, as they should be, but few people know that it’s impossible for your cells to absorb too much of it. LDL becomes unsafe only when it interacts with molecular fragments called free radicals. The effect of such interaction is that the LDL becomes oxidized. Unlike normal LDL, oxidized LDL has toxic effects on the cells it attaches to.

When you get down to it, though, the real problem is not cholesterol—it’s whether your body’s antioxidant system can effectively neutralize the free radicals that damage LDL molecules.

Here’s what you need to remember about cholesterol: It’s a relative heart risk factor and it’s influenced by other factors. You should also keep in mind that good cardiovascular nutrition and a cholesterol lowering diet can go a long way to helping you keep good cholesterol levels.

For more information on cholesterol guidelines, reducing hypertension, and overall heart health, visit www.drsinatra.com. While there, sign up for FREE e-letters or subscribe to Dr. Sinatra’s monthly newsletter, Heart, Health & Nutrition.

Lp(a) Cholesterol Guidelines

Thursday, July 8, 2010 by Jan Sinatra

Lp(a) cholesterol has been of great interest to many of you, and we’ve had many comments

posted on the topic. I’d like to take the opportunity to answer a sound question from a concerned mom, because it is exemplary of what folks often ask us in the office that all of you can benefit from it.

Like many of you looking at the results of your cholesterol profiles, she reports that she is not sure what constitutes an alarming abnormal Lp(a) value. In her 50-year-old daughter’s case, the blood work read as follows:

Total Cholesterol: 173
HDL: 74
LDL: 87
LDL cholesterol-C: 90
Lp(a) : 12

In this particular case, there is no family history of cardiovascular disease, and the lipid panel results were within normal limits.

As with other blood level parameters, there may be some variation in normal ranges for Lp(a) as reported by different labs. I have seen some labs where up to 30 was within the normal range for the equipment and reagents they use. Our concerned mom reports that, for her daughter’s lab, anything over 10 is out of the normal range; hence her concern.

Her question is a good one. In the absence of any family history of cardiovascular problems and good cholesterol levels, how much should one be concerned about slightly elevated Lp(a)?

In this particular case, Dr. Sinatra and I would like to reassure her not worry about this finding. First of all, her daughter’s Lp(a) is only elevated two points (or 20 percent above the limit). Secondly, her high HDL “good” cholesterol levels of 74 (HDL > 60 for a woman, and > 45 for men is considered desirable) is a very protective component. And, thirdly, there is no family or personal history of heart disease.

When do we get concerned? Dr. Sinatra takes action when he sees Lp(a) levels that are twice the normal limit (he sees some that are even four times higher or more!). In those cases, he recommends fish oil (a total of 2 grams/day in divided doses) and nattokinase (50 mg twice daily).

Even if your Lp(a) levels are normal, borderline, or even slightly elevated and you want to be more aggressive in your preventive medicine efforts, then just be sure that omega 3s are part of your daily vitamin and mineral plan. About one to two grams of a high quality fish oil—or squid oil—should do the trick.

Lp(a) may still be a new blood component to know about for many of you. Be sure to watch for an upcoming newsletter article on the seriousness of this risk factor. For other tips on healthy cholesterol levels, visit Dr. Sinatra's Web site. While there, don't forget to sign up for his FREE eLetters!

Statin Drugs and Baby Aspirin

Monday, July 5, 2010 by Stephen Sinatra

When I am considering prescribing something to help a patient maintain healthy cholesterol or good blood pressure levels, I often select drugs that can treat plaque instability at the same time—like statins and baby aspirin.

And, as much as I strongly disagree with the use of statins for treating isolated high LDL cholesterol levels when heart disease is not apparent, I endorse statin therapy in situations where direct measures need to be taken to limit inflammation in anyone with documented coronary artery disease and to treat lipid disorders.

Researchers comment that we still lack the evidence to start pulling out the prescription pad and routinely ordering statins for anyone who has calcified heart valves. However, if you already have this condition, and are on a statin drug to treat your lipids, you should know that you may be improving your valvular function as well—or at least keeping it from worsening with age.

Statin drugs have been known to help stabilize plaque in acute coronary syndromes, so it’s logical to me that they have a probable impact on the calcification process and may also prevent plaque ruptures. In fact, research shows that patients who were admitted to a hospital on statin therapy, and had these medications discontinued while treatment focused on heart attack or unstable angina, actually did not fare as well as those who continued to take their statins. Something about statins obviously assists in stabilizing unstable plaques.

Anyone taking a statin drug for an appropriate reason should be chasing it down with a minimum of 200 mg of standard CoQ10.

Low-dose aspirin—i.e., one baby aspirin a day or one half of a standard adult aspirin every other day—is known to help maintain good blood pressure levels and has also been shown to help prevent coronary events in patients with known coronary artery plaque. It will help reduce CRP levels, which lowers the risk of inflammation, resulting in fewer cardiac events. I also recommend chewing on one adult aspirin while you wait for an ambulance if you think that you may be having a heart attack.

For more information on stain drugs, cholesterol levels, or other cardiovascular problems, visit www.drsinatra.com. While there, sign up for FREE e-letters or subscribe to Dr. Sinatra’s monthly newsletter, Heart, Health & Nutrition.

The Connection Between Lipoprotein A and Heart Disease

Friday, June 4, 2010 by Stephen Sinatra

Lipoprotein A, or Lp(a), is a component of LDL or “bad” cholesterol and high levels of it in your blood can be a serious heart risk factor.

According to an article in the 1997 Journal of the American Medical Association (JAMA), Lp(a) appears to regulate clot formation (thrombosis) and inhibit blood thinning, which can lead to blood circulation problems.

We know that Lp(a) increases in unstable diabetics and menopausal women with elevated levels due to lowered estrogen levels. This may be why the incidence of heart disease among menopausal women quadruples.

Conversely, Lp(a) decreases with estrogen replacement therapy. For this reason, it’s imperative that all menopausal and perimenopausal women with a strong family history of heart disease have their Lp(a) levels checked by their doctor. Further, postmenopausal women with multiple heart risk factors should consider natural, topical estrogen replacement therapy, particularly if their Lp(a) is elevated.

Research shows that elevated Lp(a) levels appear to be even stronger predictors for the development of premature heart disease in men. JAMA reported a study of 2,191 men confirming this.

Statin Drugs Will Not Reduce Lp(a)

Statins, drugs commonly prescribed to help you keep good cholesterol levels, are not effective for lowering Lp(a) levels. In fact, a study involving these drugs showed an increase in Lp(a) levels! And therein lies the dilemma.

While cholesterol-lowering drugs can reduce LDL, they can’t reduce Lp(a). If you find that a high Lp(a) level runs in your family, you must attack it with an alternative approach.

Here’s what I recommend:

Take 100 mg of niacin, twice a day. If you experience side effects like flushing, headache, and diarrhea, follow the diet and stop the niacin. You can try a lower dosage at a later date and you can increase the dose to 500 mg a day, twice a day for further protection, or reduce it by no less than 100 mg daily if you have side effects. Twinlabs’ quick-acting Niacin is a good product.
Follow my Pan-Asian Modified Mediterranean (PAMM) diet.
Take 1–2grams of vitamin C and 100–200 mg of standard coenzyme Q10.
Take 1–2grams of fish oil daily.
Take 50mg of nattokinase twice a day.
Take 100mg of delta tocotrienols twice a day.
Exercise regularly.

If you’re concerned, you and your family members should have your Lp(a) and other risk factors (homocysteine, fibrinogen, and serum ferritin) evaluated by your doctor. And be aware of other heart disease risk factors, including smoking, high blood pressure, obesity, glucose intolerance, and repressed emotions, all of which can cause cardiovascular problems.

For more information on LDL cholesterol levels and ways to lower them, visit www.drsinatra.com.

Dr. Sinatra Book: Arthritis Interrupted

Thursday, May 27, 2010 by Jan Sinatra

Dr. Sinatra has been busy the last year or so collaborating with Jim Healthy on a book designed to help people navigate the tough waters of living with arthritis. While arthritis seems so out of the realm of a cardiologist, you may be surprised to learn that, like most cardiovascular problems, inflammation is a major culprit at the root of arthritis.

The motivation for Dr. Sinatra to do this book is personal. After playing high school football, as well as “wrestling” his way into a college scholarship on the mats (along with four more years of wrestling), and skiing moguls as an adult, Dr. Sinatra has his own personal collection of injured and arthritic joints. As for Jim Healthy, he too has dealt with joint aches and pains secondary to his life as a semi-pro football player and athlete extraordinaire.

I like to refer to this book as a couple of “good ole boys,” Monday morning quarterbackin’ as they sit rocking in their chairs on the front porch—and sharing with you what they have learned through research and direct experience. Actually, a better picture is these two silver haired, hunky ex-jocks riding exercise bikes in tandem as they banter new ideas and approaches to share based on what has worked for their own bodies.

As I said earlier, arthritis and cardiovascular problems share a common cause: inflammation. Inflammation is a culprit behind the myriad faces of heart disease:

high blood pressure levels;
cardiac arrhythmias;
high LDL cholesterol levels;
high triglycerides;
elevated L(p)a; and
heart attack and stroke….just to name a few.

The medical suffix “--itis” literally means INFLAMMATION. Unchecked, many of these “-itises” can not only wreak havoc in terms of overall health and localized pain, the chromic inflammation over time can lead to infection…and no one wants THAT! It must be intercepted, and these football-playing cronies know all about interceptions!

To reduce the inflammation, and therefore alleviate arthritis and also reduce your risk for a number of cardiovascular problems, your first (and easiest!) step is to eat an anti-inflammatory diet. A pro-inflammatory diet can make you sick, and feed the fires of the health problems mentioned here…and more. Therefore, you must be armed with a solid anti-inflammatory eating plan so you can calm the flames of arthritis, as well as heal so many other diseases.

Arthritis Interrupted, featuring the Arthritis Healing Diet, will give you the diet tips you need to ease arthritis. It will also broaden your understanding about how inflammation can be downright debilitating, and provide you with an action plan to “tackle” your arthritis head on. Hold on to your helmets!

You can order a hard copy of Arthritis Interrupted at myhealingkitchen.com. While there, you can choose to download a copy of the book to your computer to get you started, and even get free bonus recipes and other booklets on foods that fuel, foods that heal arthritis, non-drug pain relievers, and more.

For more information on overall health and nutrition, visit www.drsinatra.com.

Exercise Can Be Hazardous To Your Heart

Friday, May 21, 2010 by Stephen Sinatra

While the benefits of exercise far outweigh the negatives, especially when it comes to helping you avoid cardiovascular problems, I do want to mention an important precaution to take while exercising...

Free radical assaults can be aggravated by even the most moderate exercise. Exercise-induced free radicals can contribute to the development of arterial blockage by causing your LDL cholesterol levels to increase and it then sticking to the walls of your arteries in the form of plaque.

If you jog on a hot, sunny day when the air-pollution level is high, inhaling airborne toxins creates a huge surge of free radicals that are carried along by your high metabolic rate. Combined with free radicals produced by exercise itself, it’s an unrelenting assault.

Over time, such repeated influx of free radicals sets the stage for serious cardiovascular problems.

I don’t want to give you the impression that exercise is bad for you. You need exercise for optimal health and it is one of the best natural ways to lower blood pressure. The risks of not exercising, or of exercising too little, are far greater than the risks of free radical damage. I want you to get both benefits: the healing gains of regular, moderate exercise and protection from free radicals that result from exercising too aggressively or too much.

Protect Yourself from Free Radical Damage

Extensive research indicates that antioxidant supplements neutralize free radicals before they do damage, by preventing the oxidation of fats and stabilizing cell membranes broken down by exercise.

Key antioxidant supplements to take regularly if you exercise include:

Coenzyme Q10 (30-90 mg softgels daily),
L-carnitine (500 mg daily),
Lutein (3-6 mg daily),
Grape seed extract (30-60 mg daily),
Vitamin A (200-400 IU), and
Magnesium (200-400 mg).

For more information on cardiovascular health, visit www.drsinatra.com.

Prevent Cardiovascular Problems With L-Arginine

Friday, May 7, 2010 by Stephen Sinatra

While attending the American College of Cardiology annual meeting several years ago, I was pleased to hear how much attention L-arginine was receiving from other cardiologists. I have been using this healthy heart nutrient to support healthy cholesterol levels and to support healthy arteries in angioplasty patients for years.

There’s evidence that regular supplementation with L-arginine supports smooth muscle relaxation within the arterial wall. L-arginine is thought to be the primary source for the production of nitrogen molecules involved in maintaining the elasticity of blood vessels. Research has also shown that L-arginine may be helpful for people with high LDL cholesterol levels and for men who suffer from impotence.

Here’s a cardiovascular nutrition tip: Good sources of L-arginine include nuts, especially almonds and peanuts. L-arginine can also be found in meat and, to a lesser degree, in dairy products; but since I’d rather see you limit your intake of these foods, L-arginine capsules can be purchased in health food stores as an amino acid supplement.

Recommended dose: 2–3 grams at bedtime to keep cardiovascular problems at bay.

To learn more about cardiovascular nutrition, visit www.drsinatra.com.

Reducing Cholesterol With Statin Drugs

Monday, April 19, 2010 by Stephen Sinatra

HMG-CoA reductase inhibitors, more commonly known as statins, are the most aggressively marketed drugs for producing good cholesterol levels. In clinical studies statins achieved a striking reduction in cardiovascular problems such as heart attack, bypass, and hospitalization.

Statins are potent anti-inflammatory drugs that have been shown to be able to do a phenomenal job of reducing cholesterol levels, while also decreasing the number of deaths from heart attack and stroke.

Interestingly, these drugs are particularly effective for men, but less so for women. And, there’s a slight increased risk of breast cancer for women taking statin drugs. Because of the studies, and the fact that statins are still relatively new, I prefer to err on the side of caution when it comes to their use.

Common Statin Drugs

Some of the most commonly prescribed statin drugs include Zocor (simvastatin), Lipitor (avorastatin), Mevacor (lovastatin), Pravachol (pravastatin), and Lescol (fluvastatin).

These drugs can be dangerous if taken with high levels of long-acting niacin (vitamin B3). Side effects also include dizziness, headache, extreme fatigue, swelling of the ankles, muscle weakness, and liver toxicity.

In both men and women, statins may weaken the heart muscle because they lower CoQ10 levels. In women especially, statin drugs may deplete levels of CoQ10, contributing to a weakened immune system.

Still, if you have moderate to severe heart disease involving multiple vessels, I recommend statin drugs to help you obtain and maintain good cholesterol levels. In addition:

Make sure you take a minimum of 150 mg of standard CoQ10 per day, or 50–60 mg of the hydrosoluble form, to offset the drug’s depleting effect.
Niacin is one of my favorite cholesterol-lowering agents if you are not on a statin drug, because of its ability to increase HDL cholesterol (the “good” cholesterol) and lower LDL cholesterol levels (the “bad” cholesterol). Low doses in the range of 100–300 mg three times daily are often effective without resulting in side effects of flushing, heartburn or gout attacks. A prescription form called Niaspan (750–1,500 mg) appears to be well-tolerated by most people with minimal side effects.
Tocotrienols are antioxidants in the vitamin E family. Research suggests that they act much like statin drugs, minus the adverse side effects, by interfering with the liver’s ability to produce cholesterol. As little as 50 mg per day can have a positive effect.
My Pan-Asian Modified Mediterranean-type diet (PAMM) is rich in fiber, healthy fats (omega-3s from fish and fish oil), garlic and onions (two potent cholesterol-busters), and fresh fruits and vegetables. Fiber helps soak up cholesterol and cleanse the colon, preventing rapid absorption of cholesterol.
Flaxseed is high in alpha linolenic acid and fiber, vital for healthy heart function.
Soy helps prevent the oxidization of LDL and subsequent buildup of artery-clogging plaque. Soy also can help with reducing cholesterol levels, help ease menopausal symptoms, and may help protect against cancers of the breast and prostate.
L-arginine—2–4 grams three times a day. TwinLab and Great Earth make good supplements that are widely available in health food stores.

For more information on cholesterol lowering diets, visit www.drsinatra.com.

Statin Drugs Will Not Reduce Lp(a)

Wednesday, April 14, 2010 by Stephen Sinatra

Drugs typically prescribed for reducing cholesterol have no impact on Lp(a) levels. In fact, a study involving these drugs showed an increase in Lp(a) levels! And therein lies the dilemma.

While drugs prescribed to help you attain healthy cholesterol can reduce LDL, they can’t alter Lp(a). If you find that Lp(a) runs in your family, you must attack it with an alternative approach. Here’s what I recommend:

If you’re as concerned about good cardiovascular nutrition as I am, I hope you’ll follow my Pan-Asian Modified Mediterranean diet. You’ll eat fresh fish (cold-water fish such as salmon, sardines, and mackerel) and fish oils at least two to three times a week. You’ll also want to omit saturated fats. Instead, choose monounsaturated fats like olive oil and polyunsaturated fats like alpha-linolenic acid, found in flaxseed and flaxseed oil. (Visit me here on the Web for additional details on my Pan-Asian Modified Medietrranean diet.)
Take 100 mg of niacin, twice a day. If you experience side effects like flushing, headache, and diarrhea, follow the diet and stop the niacin. You can try a lower dosage at a later date, then slowly increase the dose to 500 mg a day, twice a day for further protection. TwinLabs' quick-acting Niacin is a good product.
Take 1–2 grams of vitamin C and 100–200 mg of CoQ10 each day.
Policosanol—20 mg daily at bedtime.
Exercise regularly.
Ask your doctor about screening techniques to assess your risk factors for heart disease. If you’re concerned, you and your family members should have your Lp(a) and other risk factors (homocysteine, fibrinogen and serum ferritin) evaluated by your doctor.
Be aware of other risk factors for heart disease, including smoking, high blood pressure, circulatory problems, high triglycerides, obesity, glucose intolerance and repressed emotions, which can have a harmful effect on the health of your heart.

For more information on cholesterol lowering diets and cardiovascular nutrition, visit www.drsinatra.com.

Lp(a) Makes It Difficult To Maintain Good Cholesterol Levels

Monday, April 12, 2010 by Stephen Sinatra

Lipoprotein(a), or Lp(a), is a component of LDL or “bad” cholesterol.

LDL cholesterol levels that are too high can lead to cardiovascular problems and thus increase your risk of heart disease.

According to an article in a 1997 Journal of the American Medical Association, Lp(a) appears to regulate clot formation (thrombosis) and inhibit blood thinning. We know that Lp(a) increases in unstable diabetics and menopausal women with elevated levels due to lowered estrogen levels. This may be why the incidence of cardiovascular problems among menopausal women quadruples.

Conversely, Lp(a) decreases with estrogen replacement therapy. For this reason, it’s imperative that all menopausal and perimenopausal women with a strong family history of heart disease and other cardiovascular problems have their Lp(a) levels checked by their doctor. Further, post-menopausal women with multiple risk factors for heart disease should consider natural, topical estrogen replacement therapy, particularly if their Lp(a) is elevated.

Research shows that elevated Lp(a) levels appear to be even stronger predictors for the development of premature heart disease in men. JAMA reported a study of 2,191 men, ages 20 to 54, confirming this.

In my next post I will discuss the affect that stain drugs have on Lp(a).

For more information on how to lower LDL cholesterol levels, visit www.drsinatra.com.

Exercise Can Be Hazardous To Your Health

Friday, April 9, 2010 by Stephen Sinatra

Free radical assaults can be aggravated by even moderate exercise. Exercise-induced free radicals can contribute to the development of arterial blockage by causing your LDL cholesterol levels to increase and it then sticking to the walls of your arteries in the form of plaque.

If you jog on a hot, sunny day when the air-pollution level is high, inhaling airborne toxins creates a huge surge of free radicals that are carried along by your high metabolic rate. Combined with free radicals produced by exercise itself, it’s an unrelenting assault.

Over time, such repeated influx of free radicals sets the stage for serious cardiovascular problems.

I don’t want to give you the impression that exercise is bad for you. You need exercise for optimal health and it is one of the best natural ways to lower blood pressure. The risks of not exercising, or of exercising too little, are far greater than the risks of free radical damage. I want you to get both benefits: the healing gains of regular, moderate exercise and protection from free radicals that result from exercising too aggressively or too much.

Protect Yourself With Antioxidants

Extensive research indicates that antioxidant supplements neutralize free radicals before they do damage, by preventing the oxidation of fats and stabilizing cell membranes broken down by exercise.

Key antioxidant supplements to take regularly if you exercise, are coenzyme Q10 (30-90 mg softgels daily), L-carnitine (500 mg daily), lutein (3-6 mg daily), grape seed extract (30-60 mg daily), vitamin A (200-400 IU), and magnesium (200-400 mg). They’re all available in health food stores.

For more information on cardiovascular health, visit www.drsinatra.com.

Statin Drugs and Natural Solutions for Healthy Cholesterol

Friday, March 5, 2010 by Stephen Sinatra

Some of the most commonly prescribed drugs for maintaining good cholesterol levels are statins like Zocor (simvastatin), Lipitor (avorastatin), Mevacor (lovastatin), Pravachol (pravastatin), and Lescol (fluvastatin).

In both men and women, statins may weaken the heart muscle because they lower CoQ10 levels. In women especially, statin drugs may deplete levels of CoQ10, contributing to a weakened immune system.

Still, if you have moderate to severe heart disease involving multiple vessels, I recommend statin drugs to help you obtain and maintain healthy cholesterol levels. In addition, I recommend the following natural solutions:

Make sure you take a minimum of 150 mg of standard CoQ10 per day, or 50–60 mg of the hydrosoluble form, to offset the drug’s depleting effect.
Niacin is one of my favorite cholesterol-lowering agents if you are not on a statin drug, because of its ability to increase HDL cholesterol (the “good” cholesterol) and lower LDL cholesterol levels (the “bad” cholesterol). Low doses in the range of 100–300 mg three times daily are often effective without resulting in side effects of flushing, heartburn or gout attacks. A prescription form called Niaspan (750–1,500 mg) appears to be well-tolerated by most people with minimal side effects.
Tocotrienols are antioxidants in the vitamin E family. Research suggests that they act much like statin drugs, minus the adverse side effects, by interfering with the liver’s ability to produce cholesterol. As little as 50 mg per day can have a positive effect.
My Pan-Asian Modified Mediterranean-type diet (PAMM) is great for this and for overall cardiovascular nutrition. It’s rich in fiber, healthy fats (omega-3s from fish and fish oil), garlic and onions (two potent cholesterol-busters), and fresh fruits and vegetables. Fiber helps soak up cholesterol and cleanse the colon, preventing rapid absorption of cholesterol.
Flaxseed is high in alpha linolenic acid and fiber, vital for healthy heart function.
Soy helps prevent the oxidization of LDL and subsequent buildup of artery-clogging plaque. Soy also can help with reducing cholesterol levels, help ease menopausal symptoms, and may help protect against cancers of the breast and prostate.
L-arginine—2–4 grams three times a day. TwinLab and Great Earth make good supplements that are widely available in health food stores.

For more information on natural solutions for healthy cholesterol, visit www.drsinatra.com.

Statin Drugs Will Not Reduce Lp(a)

Wednesday, February 24, 2010 by Stephen Sinatra

Drugs typically prescribed for reducing cholesterol have no impact on Lp(a) levels. In fact, a study involving these drugs showed an increase in Lp(a) levels! And therein lies the dilemma.

While drugs prescribed to help you attain and maintain healthy cholesterol can reduce LDL, they can’t alter Lp(a). If you find that Lp(a) runs in your family, you must attack it with an alternative approach. Here’s what I recommend:

Follow my Pan-Asian Modified Mediterranean diet, making sure to eat fresh fish at least two to three times a week. Eat fresh fruits, legumes, cold-water fish such as salmon, sardines, and mackerel or fish oils, particularly docosahexaenoic acid (DHA), which blocks the inflammatory and blood-clotting capabilities of Lp(a). Omit saturated fats. Instead, choose monounsaturated fats like olive oil and polyunsaturated fats like alpha-linolenic acid, found in flaxseed and flaxseed oil. (These are excellent tips to adhere to for overall cardiovascular nutrition.)
Take 100 mg of niacin, twice a day. If you experience side effects like flushing, headache, and diarrhea, follow the diet and stop the niacin. You can try a lower dosage at a later date, then slowly increase the dose to 500 mg a day, twice a day for further protection. TwinLabs' quick-acting Niacin is a good product.
Take 1–2 grams of vitamin C and 100–200 mg of CoQ10 each day.
Policosanol—20 mg daily at bedtime.
Exercise regularly.
Ask your doctor about screening techniques to assess your heart risk factors. If you’re concerned, you and your family members should have your Lp(a) and other risk factors (homocysteine, fibrinogen and serum ferritin) evaluated by your doctor.
Be aware of other risk factors for cardiovascular problems, including smoking, high blood pressure, obesity, glucose intolerance and repressed emotions, which can have a harmful effect on the health of your heart.

For more information on reducing your cholesterol naturally, visit www.drsinatra.com.

Lp(a) Makes It Difficult To Maintain Good Cholesterol Levels

Tuesday, February 23, 2010 by Stephen Sinatra

According to an article in a 1997 Journal of the American Medical Association (JAMA), Lp(a) appears to regulate clot formation (thrombosis) and inhibit blood thinning. We know that Lp(a) increases in unstable diabetics and menopausal women with elevated levels due to lowered estrogen levels. This may be why the incidence of cardiovascular problems among menopausal women quadruples.

Conversely, Lp(a) decreases with estrogen replacement therapy. For this reason, it’s imperative that all menopausal and perimenopausal women with a strong family history of heart disease and other cardiovascular problems have their Lp(a) levels checked by their doctor. Further, post-menopausal women with multiple risk factors for heart disease should consider natural, topical estrogen replacement therapy, particularly if their Lp(a) is elevated.

Research shows that elevated Lp(a) levels appear to be even stronger predictors for the development of premature heart disease in men. JAMA reported a study of 2,191 men, ages 20 to 54, confirming this.

For more information on reducing your cholesterol naturally, visit www.drsinatra.com.

Statin Drugs Will Not Reduce Lp(a)

Friday, February 19, 2010 by Stephen Sinatra

Drugs typically prescribed for reducing cholesterol have no impact on Lp(a) levels. In fact, a study involving these drugs showed an increase in Lp(a) levels! And therein lies the dilemma.

Follow my Pan-Asian Modified Mediterranean diet, making sure to eat fresh fish at least two to three times a week. Eat fresh fruits, legumes, cold-water fish such as salmon, sardines, and mackerel or fish oils, particularly docosahexaenoic acid (DHA), which blocks the inflammatory and blood-clotting capabilities of Lp(a). Omit saturated fats. Instead, choose monounsaturated fats like olive oil and polyunsaturated fats like alpha-linolenic acid, found in flaxseed and flaxseed oil.
Take 100 mg of niacin, twice a day. If you experience side effects like flushing, headache, and diarrhea, follow the diet and stop the niacin. You can try a lower dosage at a later date, then slowly increase the dose to 500 mg a day, twice a day for further protection. TwinLabs' quick-acting Niacin is a good product.
Take 1–2 grams of vitamin C and 100–200 mg of CoQ10 each day.
Policosanol—20 mg daily at bedtime.
Exercise regularly.
Ask your doctor about screening techniques to assess your risk factors for heart disease. If you’re concerned, you and your family members should have your Lp(a) and other heart risk factors (homocysteine, fibrinogen and serum ferritin) evaluated by your doctor.

For more information on lowering LDL cholesterol levels naturally, visit www.drsinatra.com.

Lp(a) Makes It Difficult To Maintain Good Cholesterol Levels

Wednesday, February 17, 2010 by Stephen Sinatra

Conversely, Lp(a) decreases with estrogen replacement therapy. For this reason, it’s imperative that all menopausal and perimenopausal women with a strong family history of heart disease and other cardiovascular problems have their Lp(a) levels checked by their doctor. Further, post-menopausal women with multiple risk factors for heart disease should consider natural, topical estrogen replacement therapy, particularly if their Lp(a) is elevated.

For more information on lowering LDL cholesterol levels naturally, visit www.drsinatra.com.

Heart Risk Factors for Women Versus Men

Sunday, February 7, 2010 by Stephen Sinatra

Let’s take a look at how women’s risk factors for heart disease are different from men’s.

Diabetes. Diabetic women have a higher risk for heart disease than diabetic men. This is because the incidence of diabetes and its complications (including heart disease) is much higher in women. If you are a diabetic woman, your risk for heart disease is five to seven times normal, compared with a risk of only two to three times normal for a diabetic man. For you, proper heart sense means you should increase your physical activity and watch your diet to maintain a healthy body weight.

Overweight. Women have a higher heart disease risk from being overweight than men do. Recent studies indicate that being only 20 pounds overweight doubles your risk of heart disease. If you are overweight, I don’t want you to go on a diet. Instead, get physically active—it’s your most powerful weapon against fat—and begin eating more fresh fruits and vegetables, pasta, fish and lean poultry. Eating this way is what I call “healthy heart nutrition” and it just makes sense. (See other blog entries for additional advice on cardiovascular nutrition.)

Cholesterol. Women have a higher risk for heart disease than men if they don’t have good cholesterol levels. More specifically, if they have have low levels of HDL (“good” cholesterol) they increase their heart risk factors.

You probably already know that there are two types of cholesterol. LDL is the “bad” cholesterol, which oxidizes in your blood and forms the plaque that clogs arteries. HDL carries LDL out of your blood vessels before it can do its damage. Volumes of data have shown that a high LDL is a powerful risk factor for heart disease in men. But for women, the story is different. Recent research indicates that a low HDL, not a high LDL, is the more significant risk factor for a woman to develop heart disease. (This means that some women may need to increase HDL cholesterol levels.)

The good news is that HDL is sensitive to factors such as smoking, obesity and lack of exercise. If your HDL is low (less than 35 mg/dL) you can raise it by quitting smoking and dropping excess weight through a combination of smart eating, healthy heart nutrition, and physical activity such as walking and dancing. If you are postmenopausal, you might also consider estrogen replacement therapy (ERT), which raises HDL, lowers LDL, and has other beneficial effects on your heart. Have your HDL level checked six weeks after you start an HDL-raising program. Chances are you will see a change for the better.

High Triglycerides. When you get your cholesterol checked, I also want you to have your doctor check to see if you have healthy triglycerides levels. Triglycerides are another type of blood fat. A high triglyceride level is more dangerous for women than for men, so if your triglycerides are elevated (above 200 mg/dL), I want you to put some effort into lowering them, especially if you are a diabetic. This is because if you are a diabetic woman who also has high triglycerides, your risk of developing heart disease increases to 200 times normal. Please stop and think about this. You can lower your triglycerides using the powerful combination of exercise and weight control.

For more information on heart risk factors for women, visit www.drsinatra.com.

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Statin Drugs Will Not Reduce Lp(a)

Lp(a) Makes It Difficult To Maintain Good Cholesterol Levels

Heart Risk Factors for Women Versus Men

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