It’s no secret that a diet low in fat can help reduce LDL (“bad”) cholesterol levels. Cutting out fatty foods can also help you shed pounds, but what about the other guy—HDL?

Even after adopting a low-fat diet, heart attack survivors and those at-risk sometimes continue to struggle to boost HDL (“good”) cholesterol. A two-year study led by Dr. Gary Foster of Temple University’s Center for Obesity Research & Education suggests the solution may rest in a low-carb, Atkins style diet.

“When comparing these two popular weight loss plans, none of the existing research had included a comprehensive, long-term, behavioral support component,” Foster said in a news release. “For years, the conventional wisdom was that low-carb diets had a host of ill effects on health, but these results suggest that those concerns are unfounded.”

Although LDL was higher in low-carb dieters in the beginning, both groups had similar levels by the end of the study. There wasn’t a significant weight loss difference between the groups, either.

Low-carb dieters experienced a 23 percent increase in HDL compared to just 12 percent in those who ate less fat. These statistics are comparable to levels in people who rely on medication to regulate good cholesterol.

The reason behind these differences is still a mystery. As for which diet is best, the answer is both.

"It doesn't make a difference for weight loss how you get there," Foster told MSNBC. “Both of these are options. These diets work." The big goal, he said, should be developing good eating habits.

Want to know more? Read the study’s abstract in the Annals of Internal Medicine.

 

Instead of putting in overtime hours at the office, consider doing double time at the gym. Some employers are planning to offer financial incentives for employees to lose weight.

About two thirds of Americans over age 20 are overweight or obese, and this fact translates into a plethora of health problems such as diabetes, high cholesterol and heart disease. A cheeseburger here and skipping a workout there, and before you know it your slacks are a little tighter than they were last year. Breaking these habits isn’t easy, either.

That’s where the Leonard Davis Institute’s Center for Health Incentives at the University Pennsylvania steps in. The center is dedicated to uncovering effective ways to push people toward good health.

Dr. Kevin Volpp, director of the program, says there’s been an explosion of interest in programs that encourage employees to live healthier lifestyles. According to an article by MSBC, about a third of U.S. companies are rewarding workers to enroll in get-healthy programs.

Enrollment has exploded, too. In workplaces like Ohio Health, almost half of the workforce in five hospitals is being rewarded to walk their way to fitness. Volpp says the key is finding an effective motivator.

“When trying to get people to lose weight, we’re basically asking them to do less of the things that on some level they enjoy,” he told Boston Magazine. And who doesn’t enjoy a little extra cash in the bank?

For now there have only been a handful of studies to investigate the effectiveness of these incentives. Results are mixed across the board. Some participants lose little or no weight, while others lose ten or more pounds in just a few months. As these programs grow and develop, Volpp believes attitudes will change and the programs will become more effective.

To read more, visit MSNBC or learn more about Volpp’s research at the Center for Health Incentives.

Ten years ago, soy products were recommended to postmenopausal women to reduce LDL (bad) cholesterol levels. New research indicates that soy may not help as much as previously thought, and a re-evaluation by the FDA may challenge soy producers’ claims about their products as heart healthy.

Many women experience sharp increases in LDL levels during menopause when their bodies no longer produce estrogen. More women also see a hardening of the arteries (atherosclerosis) and an increased risk of heart disease.

Soy products contain isoflavens, natural compounds that mimic estrogen.  These are supposed to increase estrogen levels, and thus improve cholesterol. Keeping cholesterol in check can help coronary artery disease, the leading cause of death in American women.

For the study, 62 women under age 65 with moderate-high cholesterol were asked to increase either soy or casein (milk protein), intake for one year. While HDL (good) cholesterol levels increased slightly for women consuming soy, they experienced little or no change in LDL levels.

“The aim of this study was to examine the effects of soy protein consumption on heart disease risk in postmenopausal women,” authors of the study wrote. “These findings, as well as those from other studies, lend credence to the decision of the Food and Drug Administration to reevaluate the soy protein health claim issued a decade ago.”

Learn more about heart health, or read the study's abstract in Menopause.

With a little push from consumers, PepsiCo is taking steps toward making their products healthier. The convenience food giant has set big nutritional goals for the future. Indra Nooyi, CEO of PepsiCo, announced Monday that the company will be making significant cuts in the amount of fat, sugar and sodium levels in its products.

Over the next 4-9 years, Pepsi will cut the average level of sodium and sugar in its products by 25 percent and fat will be reduced by 15 percent. In addition, Pepsi plans to increase the amount of whole grains, fruits and vegetables, low-fat dairy products, and seeds in its products. They also plan to eliminate full-sugar soft drink sales in schools by 2012.

Pepsi is the second-largest food and beverage company in the world, and reducing these inputs could have a huge impact on public health. Sugar and sodium reduction alone can reduce the risk of obesity, diabetes and high blood pressure.

"We believe that a healthier future for all people and our planet means a more successful future for PepsiCo," Nooyi said in a news release.

PepsiCo owns Frito-Lay, Quaker, Tropicana, Gatorade and Pepsi-Cola brands, and accounts for $43 billion in food sales. With companies like Kraft, Campbell’s and Coca-Cola following suit, more and more food producers are making an effort to meet consumer need.

"These commitments are shared by all of our businesses,” Nooyi said. “(They) reflect our focus on profitable, long-term growth and will guide us as we continue to build a portfolio of enjoyable and wholesome foods and beverages for consumers around the world."

Visit Pepsi’s website to check out what to expect from PepsiCo in the future.

A low-carb diet could do more than just shrink your waistline—it also may help lower your blood pressure.

Roughly 120 overweight or obese patients from the Department of Veterans Affairs clinics in Durham, N.C., volunteered for a study comparing the effects of two different dieting plans—the low-carb, ketogenic diet (LCKD) and a low-fat diet in combination with orlistat (LFD+O), a weight-loss medication.

Sixty-five of the volunteers completed the low-fat diet, eating a diet with less than 30 percent of energy intake from fat and taking 120 mg of orlistat three times daily. Orlistat (Alli, Xenical) is an over-the-counter weight loss aid that can block a significant amount of fat from being absorbed by the digestive system. At the end of the 48-week trial, the group cut 8.5 percent of body fat. Low-carb dieters, on an Atkins-style diet, had similar results, trimming 9.5 percent of body fat.

“Both groups lost considerable weight (on average 21-25 pounds) and experienced numerous health benefits and were able to reduce medications for chronic diseases associated with weight,” explains Dr. William Yancy, Jr., M.D.,  research associate at Durham’s Department of Veterans Affairs and lead author of the study.

Although both plans tied for weight loss and had similar HDL (good cholesterol) improvements, the group of 57 low-carb dieters also had decreased systolic and diastolic blood pressure by 5.9 and 4.5 mm, respectively.

Pre-trial, average body mass index (BMI) was 39.3, and one in three participants had type 2 diabetes. A healthy BMI score for an adult ranges between 18.5 and 24.9. As the scores rises, the risk for complications such as stroke, type 2 diabetes, poor cholesterol and heart disease increases.

Following the study, low-fat dieters enjoyed better LDL (bad cholesterol) levels, while participants on the low-carb diet had improved insulin metabolism, hemoglobin A_1C, and blood glucose levels.

“People with these diseases—hypertension, high cholesterol, diabetes, arthritis—or at risk for these diseases stand to benefit the most (from these diets),” Yancy explains.

There haven't been significant health risks for short-term dieters, but little is known of the effects after six months. Long-term dieters may be at risk for bone loss or kidney stones. In any case, Dr. Yancy urges anyone considering a low-carb, ketogenic diet to consult a physician.

The study's abstract can be found in the Archives of Internal Medicine.

Like chocolate milk and hot cocoa? You could be just two glasses a day away from a healthier heart. New information indicates that drinking chocolate milk containing cocoa could help improve abnormal blood lipid and cholesterol levels, which puts people at risk for  atherosclerosis and heart disease.

Dr. Ramón Estruch of the University of Barcelona’s Department of Internal Medicine was the study’s senior author. Estruch and his team asked 42 high-risk men and women age 55 or older to take part in an experiment examining the effects of cocoa on heart disease.

“Cocoa and its derived products, such as chocolate, represent a very rich source of dietary flavonoids, which contain a higher content per serving than tea or red wine,” authors write. “The health benefits associated with cocoa consumption have been related to their capacity to improve the lipid profile and insulin sensitivity, diminish blood pressure, reduce platelet activity and function, and ameliorate endothelial dysfunction.”

Participants were given two sachets of non-fat, sugar-free Cola Cao, a popular Spanish cocoa powder mix similar to Nesquik. They were to mix 20 g (about 1 ½ Tbs.) with 250 ml (~8.5 oz) of skim milk and drink twice daily—once with breakfast, and again with dinner or an afternoon snack. All participants followed a Mediterranean-style diet, but were asked to exclude foods with cocoa, olive oil, red wine, tea, or fruits and vegetables with high polyphenol levels.

Participants did have a slight weight gain of about 1 pound. Total cholesterol and triglyceride levels were slightly (although not significantly) lower.  Cocoa did, however, show anti-inflammatory effects. These were modest compared to those of red wine, but significant nonetheless.

HDL (good cholesterol) levels were also significantly higher after drinking chocolate milk.

“Our results suggest that regular consumption of nutritional doses of cocoa may have an effect on all initial phases of the atherosclerotic process in subjects at high risk of coronary heart disease,” authors wrote. “These anti-inflammatory effects, together with other previously reported effects, including those of antioxidant, anti-platelelet, and positive vascular effects, may contribute to the overall benefits of cocoa consumption against atherosclerosis.”

The study appears in the American Journal of Clinical Nutrition.

If you have high cholesterol levels, the best way to lower it may be through changes in your diet and activity level. Increasing your daily exercise can help increase the levels of HDL (the good cholesterol) in your blood. Decreasing your intake of saturated fats is a good way to reduce your LDL (the bad cholesterol) levels. Another way to help lower LDL levels is to eat foods that promote lower cholesterol. When eaten as part of a balanced diet, the five foods below can help you lower your bad cholesterol levels and may help you avoid the need to take cholesterol-lowering medications.

• Oats
  Foods that are high in soluble fiber can help you lower your LDL cholesterol levels. Soluble fiber acts in the intestines to help reduce absorption of the cholesterol that you eat. Oats have a high density of soluble fiber, especially when eaten as oatmeal or oat bran. Soluble fiber is also found in such other foods as kidney beans, apples, pears, and barley. Doctors recommend eating at least 10 grams of soluble fiber every day to help lower cholesterol levels. One cup of cooked oatmeal contains about 4 grams of soluble fiber; cereals made with oatmeal or oat bran are also a great source of soluble fiber.


• Nuts
  Nuts, especially walnuts and almonds can help reduce cholesterol levels. These nuts are high in unsaturated fats (especially polyunsaturated fats) which tend to lower cholesterol levels, while saturated fats tend to raise cholesterol levels. Walnuts and almonds also improve vascular health by making the linings of the arteries more elastic; loss of this elasticity can help lead to formation of plaques that cause heart attacks and strokes. A handful of nuts a day is enough to benefit your cholesterol levels and your arteries. While they can be very beneficial, nuts also contain a lot of calories. Thus, simply adding nuts to your daily diet may be a bad idea because it will increase your overall caloric intake, putting you at risk for weight gain. Instead, substitute nuts for foods that contain saturated fats, for example you could have a handful of nuts as a snack instead of potato chips, or you could use nuts on your salad in place of croutons.


• Fish
  Fish is a great food to eat to lower cholesterol levels and it also has other beneficial health effects. Fish, especially fatty fish, contains high levels of omega-3 fatty acids, which are a constituent found only is certain types of unsaturated fats. Just like other unsaturated fats, unsaturated fats that contain omega-3 fatty acids help lower cholesterol levels. In addition, omega-3 fatty acids also help lower blood pressure and reduce the risk of blood clots. Fish with high levels of omega-3 fatty acids include salmon, mackerel, herring, sardines, and albacore tuna. Fish is healthiest when grilled, broiled, or baked (not fried).


• Phytosterols
  Phytosterols are components of plant cell membranes that are similar in structure to cholesterol. The two main types are called sterols and stanols. These nutrients help block absorption of cholesterol in the intestine by substituting themselves in place of cholesterol. Phytoesterols are present in small quantities in many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils, and other plant sources. Foods are now available that have been fortified with sterols or stanols, such as margarine, orange juice, and yogurt drinks, which can help reduce LDL cholesterol by more than 10 percent. The American Heart Association recommends eating foods fortified with plant sterols if your LDL cholesterol level is over 160 milligrams per deciliter.


• Olive oil
  Olive oil is high in unsaturated fat, which can help lower LDL cholesterol levels. Olive oil also has other health benefits. Consuming two tablespoons of olive oil a day is known to reduce the risk of heart disease. Olive oil also contains molecules called polyphenols, antioxidants that can help protect your body’s cells from damage. Because olive oil tends to have a lot of calories, it is best to use olive oil in place of something else to avoid adding too many extra calories to your diet. Use olive oil instead of butter or other oils when sautéing or mix it with vinegar and use it as a salad dressing. The darker in color the olive oil is, the less processed it is and the more antioxidants it has; use "extra-virgin" or "virgin" olive oils instead of "light" olive oils.

For more information on how to help lower your cholesterol levels, join the conversation in the Healia Health Community for High Cholesterol. To connect with others who are interested in nutrition issues, join the Healia Health Community for Diet and Nutrition. Find out more about heart-healthy eating in the Healia Health Guide on Weight Management.

_{Source: Mayo Clinic, Cholesterol: The top 5 foods to lower your numbers, May 2008. http://www.mayoclinic.com/health/cholesterol/CL00002; International Food Information Council http://www.ific.org/publications/factsheets/sterolfs.cfm}

_{Photo: avlxyz, Flickr, Creative Commons}

A new study has found that statin drugs, normally prescribed for people with high cholesterol, may also reduce the risk of heart attacks and strokes among those with low cholesterol levels and no other major risk factors for heart disease.

The study participants all had normal levels of LDL cholesterol (“bad” cholesterol) but also had elevated levels of high-sensitivity C-reactive protein (CRP), an indicator of inflammation that may prove to be a good predictor of heart disease. About 4% of the adult population fits these criteria and may potentially benefit from use of statins. Researchers are unclear as to why statin drugs reduce disease risk in this population.

The study tracked more than 17,000 people in 26 countries and showed that people taking the statin drug Crestor (rosuvastatin) were 54% less likely to experience a heart attack, 48% less likely to have a stroke, and 20% less likely to die from any cause. The effects were seen across all subgroups, regardless of gender, race, weight, or other factors.

Statins are the world’s top selling class of drugs and include Crestor, Lipitor, Zocor, and generic versions. The study was paid for by AstraZeneca, the makers of Crestor.

This study provides some encouraging insight about the potential benefits of statins in people with low cholesterol. However, the costs of taking statin drugs, both in expense and potential side-effects, might outweigh any reductions in heart attack and stroke risk. To find out more, talk to your health care provider or ask the experts on Healia Health Communities. For more about heart disease, cholesterol, and CRP, see the Healia Health Guide on Heart Disease.

 

_{Photo: kk+, Flickr, Creative Commons}

 

The American Heart Association (AHA) has proclaimed Friday, February 1, 2008 as National Wear Red Day to help increase heart disease awareness and support ongoing research/education about heart disease among women.

Heart disease is the No. 1 killer of women and men, but the good news is that heart disease can often be prevented. The AHA recommends that everyone know and understand their cholesterol and triglyceride numbers, keep an eye on their calorie count, and eat from each of the six food groups as recommended by the United States Department of Agriculture (USDA) and the AHA.

Protecting your heart early (as early as your 20s) may help reduce risk of cardiovascular disease. You can reduce the modifiable risk factors of heart disease by following the ABCs of Preventing Heart Disease, Stroke, and Heart Attack:

• Avoid tobacco.
• Be more active.
• Choose good nutrition.

America is making strides on better heart health--the 2010 strategic goal of reducing deaths by 25 percent has been achieved for coronary heart disease and has nearly been achieved for stroke deaths. However, reducing risk factors for heart disease (especially physical inactivity, obesity, and diabetes) is still a major challenge worldwide.

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