0 Green Tea Affects Genes to Improve Cholesterol Metabolism

Green tea consumption has been shown to benefit many health issues ranging from help with weight management to cancer prevention and treatment. New research publishedin the British Journal of Nutritionexplains that the natural extract from the Camellia sinensis plant has a powerful effect on cholesterol metabolism in the human body.

Most forward thinking health professionals now understand that dysfunction in the LDL cholesterol pathway lays the foundation for cardiovascular health problems, cancer and fatty liver disease. Regular green tea consumption is now shown to improve healthy LDL cholesterol function, enabling the fatty molecule to efficiently usher excess cholesterol from the body and improve risk factors for many chronic disease conditions.

Green Tea Alters Gene Expression Lower LDL Cholesterol Levels

In one of the first studies of its type, researchers performed DNA microarray analysis to examine the effect of the active compound found in green tea called epigallocatechin gallate (EGCG). Scientists specifically targeted the catechin to determine their effect on cholesterol metabolism in HepG2 hepatocytes. They determined that the expression levels of several genes related to cholesterol metabolism, including the LDL receptor, were changed by EGCG treatment.

EGCG was found to boost the function of the LDL receptor on liver cells. Researchers commented“This is very important as proper function of the LDL receptor enables your liver to “capture” circulating LDL and recycle it.”  In this study, green tea is shown to alter gene expression toward healthy LDL cholesterol metabolism by improving receptor acceptance by the liver. The liver displays an improved capacity to capture and filter LDL cholesterol for removal from the body.

Green Tea Improves Biomarkers to Lower Heart Disease, Cancer and Dementia Risks

In addition to the finding that green tea alters LDL cholesterol metabolism, ECGC was found to inhibit genes to reduce the production of Apolipoprotein B (ApoB). ApoB formation is required to initially form LDL molecules in the blood. Excess production of ApoB is a significant marker for chronic illnesses ranging from cardiovascular disease and heart attack to increased risk of cancer and dementia.

Green tea and the active compound EGCG are quickly ascending to nutritional “superstar” status. The Chinese have extolled its virtues for countless generations. Researchers now document the prowess of this nutrient by scientifically validating the direct impact exerted on our genetic structure to affect healthy cholesterol function and removal from the body. The healthy benefits of green tea are realized by drinking several fresh brewed cups of organically harvested leaves each day or supplementing with 250 to 500 mg of EGCG extract.

0 How to Improve Success of Joint Surgery

In 2002, there were almost 600,000 knee and hip replacement surgeries in the US (CDC Fast Facts). Factor in an increasingly older, and larger (obesity rates are positively blooming) population and its not surprising that the American Academy of Physical Medicine and Rehabilitation forecasts a 60% rise in hip replacements alone over the next 30 years.

If youre considering joint replacement surgery, you may want to work with your physician to get your blood sugar and blood pressure levels under control first. A study by Duke University researchers appearing in the latest issue of Clinical Orthopaedics and Related Research found that people with diabetes experience a 30% increase in complications after such surgery. The obese tackle a 45% higher complication rate. And that number climbs to 75% if youre both diabetic and obese.

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For a summary of the study:
Obesity, Diabetes Raise Joint Replacement Risks

Photo thanks to Physical Therapy - Canada.

0 Saturday Throwback 10 Thrifty Healthy Ingredients to Improve the Quality of Your Meals

Every Saturday, we post a piece from the CHG archives. Todays article comes from November 2007.

For the first 25 years of my existence, my food stood alone. Meat went unseasoned, starches sought no accompaniment, and vegetables … hermits, all of them. Only recently have I discovered the wonders of spices, sauces, and assorted flavorings. I had heard they made edibles better, but discounted it as a blasphemous rumor. Y’know, like gravity.

In honor of these fine, zestful components, today’s article will expound on joy and wonder of my favorite ten. The following foods generally aren’t the main focus of a dish. Instead, they’re simple, easily attainable additives that will boost the quality of your spread immensely. Some cost a few cents more than generic or mass-produced items, but in most cases, a tiny little pinch goes a super-long way.

1) Freshly ground black pepper
Along with its sister salt, black pepper is one of the most widely-employed spices globally. Alas, according to sources, it starts losing its flavor immediately after grinding, meaning the five-year-old jar on your shelf is little more than grey dust. Investing in a solid mill and Costco-sized package of peppercorns will juice up almost every meal you make, at minimal cost over time.

2) Fresh herbs
Parsley, sage, rosemary, and thyme aren’t just tremendously soothing Simon and Garfunkel lyrics – they’re also a grade-A way to turn a dish from crappy to credible. Though price is contingent on time of year, every spent cent is rewarded. Casual Kitchen makes every other good point there is to make about this, but I’ll add that some herbs last much longer than you might think. I’ve had thyme survive my fridge for more than three weeks.

3) Stock/Better than Bouillon
When heated in stock rather than water, many foods (pasta, rice, veggies, etc.) assume extra flavor. While homemade stock is always preferred, Better than Bouillon is a good alternative to cans and cubes. A dense paste, it makes 38 cups of broth per 8-oz jar. Priced at $5.95 on Amazon (and a rumored $2.99 at Trader Joe’s), it comes out to $0.16 per cup, or about half the cost of on-sale Swanson broth. (EDITED TO ADD: These are 2007 prices. 2010 prices may differ. - Kris) I used it in Thanksgiving prep at house, and the eaters were pleased. (Three cheers to Rachel, the Cheap Healthy Gourmet for the tip.)

4) Wine
Thanks to Trader Joe’s, the internet, and an expanding world of wine appreciation, a passable vino is becoming easier and easier to find. Five bucks will nab you a bottle suitable for braising and/or deglazing, which ups the flavor in meats, sauces, and vegetables.

5) Decent cheese
Whether you’re dusting penne with parmesan or grating sharp cheddar over potato soup, a smattering of frommage can invigorate a dish with mad flava. BUT, the quality of cheese matters, tons. Case in point: last night, I went to a generally reliable Irish bar for dinner and ordered a vegetable melt. Sure, the choice of produce was bizarre (broccoli, carrots, and zucchini) but the dish was totally sunk by the over-processed, barely-warm slices of Grade Z American cheese. Buying less expensive dairy is understandable, especially if it’s used in bulk (a la enchiladas), but if you can swing it, slightly better brands in small doses do wonders. (As god as my witness, this will never touch my pasta again.)

6) Real lemon juice
Frequently a main component of dessert or dinner, the lovely lemon (not to be confused with Liz Lemon) can also brighten the flavor of a sauce, salad, or slab of meat. Still, there is no substitute for having the actual, physical citrus fruit on hand. My Ma’s been a staunch ReaLemon supporter for most of her time on Earth, and I’ve always found it tastes like dishwater. At $0.25 to $0.50 a pop, go with the real thing.

7) Panko (Japanese breadcrumbs)
I am not a supporter of breadcrumbs on macaroni and cheese. I think they take away from the main event. That said, I ate the beloved dish topped once with panko, and completely flipped my wig. Crunchier, lighter, and only slightly pricier than American-style breadcrumbs, panko ups the ante on everything. Try it with pork chops, chicken, and fish.

8) Anchovies
Discovering a whole dead fish on pizza might be enough to make you swear off anchovies for the rest of your life (and the next one, if you’re into that kind of thing). Yet, the tiny, economical add-on will give dips and dressings a much-needed kick in the pants. This simple, healthy dip by Kathleen Daeleamans is a great example.

9) Garlic straight from the bulb
This one’s a tad personal. Ma and Pa, who are righteous in every other way, cook with pre-minced garlic stored in huge jars of olive oil. Pa believes it saves some time and maybe a dollar, but he always has to use twice the amount called for since the pungency is severely compromised. Fresh garlic is delicious, un-diluted, and according to a new New York Times article, good for you as all get out. Plus, there’s the vampire-repellant factor, and that can’t be overlooked. (BONUS: Special mincing instructions here. )

10) Condiments
Soy sauce, tabasco sauce, teriyaki sauce, mustard, honey, horseradish, Worcestershire sauce – every one of these guys can stand on their own, or be incorporated into a grander concoction. And when employed in moderation, they enhance rather than overwhelm the taste of a meal. You can purchase according to your own taste and/or buy in bulk for savings, but coughing up an extra buck will make a difference in the end product.

Also worth mentioning: capers, bulk nuts, olives, fresh seasonal veggies (as opposed to canned), flavored vinegars, various pastes, fresh hot peppers, chutneys, salsas.

Any other suggestions? I’d love to hear ‘em.

0 Coffee Improve Cholesterol Levels

Coffee Improve Cholesterol Levels? - Coffee does not contain cholesterol, but contain substances that increase cholesterol, especially diterpenes cafestol and natural kahweol. Cafestol are substances that trigger the most powerful cholesterol in our diet. Research shows that the addition of 10 mg cafestol per day for 4 weeks increased total cholesterol 0.13 mmol/l. With an average blood cholesterol 5.5 mmol/l then there is an increase of about 2%. The increase is mainly the bad cholesterol (LDL), while the good cholesterol (HDL) remained constant. Effect of increasing cholesterol is temporary: after stopping drinking coffee cholesterol is back to normal.

Number of cafestol in coffee is highly dependent on the preparation method and the type of coffee. When preparing coffee with filtered, such as filter paper, cafestol and kahweol largely filtered. A cup of filter coffee contains an average of only 0.1 mg cafestol. In fact, the coffee brewed (prepared by pouring ground coffee into boiling water without filtration) containing 4-6 mg cafestol per cup. Instant coffee made from coffee concentrate the processing engine contains almost no diterpenes cafestol and no or little effect on cholesterol levels.

Turkish and Greek coffee contains cafestol and kahweol concentrations were relatively high (4-5 mg cafestol per cup). Arabica coffee beans contain more cafestol than Robusta beans. There is no impact to switch to decaffeinated coffee because caffeine has no effect on cholesterol levels. In fact, according to 2005 research by the U.S. National Institutes of Health, decaf drinkers (average of 6 cups a day for 3 months) has the bad cholesterol (LDL) is slightly lower compared to those who do not or rarely drink coffee.

Theoretically, it is known that an increase in cholesterol (total) of 1% may increase the risk of heart disease by 2%. Someone who consumed 10 mg cafestol per day (about 3 cups of coffee or 5-6 cups of brewed coffee filter), his cholesterol rose by 2% to 4% higher risk of heart disease. If we assume that 8% of heart disease before age 65, the risk of heavy coffee drinkers was 8.32% (104% x 8%). For patients with diabetes who have a 40% risk of a heart attack before the birthday-70 means the heavy coffee drinkers the risk increased to 41.6% (104% x 40%). The increase in risk from drinking coffee is of course smaller than, for example, eating foods rich in saturated fats.

However, this is a theoretical calculation which so far can not be proved by direct link between daily coffee consumption and increased risk of cardiovascular disease or prognosis after a heart attack. Conversely, some studies have shown a lower risk of death from cardiovascular disease in coffee drinkers. Chances are, the antioxidants in coffee may inhibit inflammation and reduce the risk of heart disease. There is also evidence that type 2 diabetes - a major risk factor for cardiovascular disease - is less common in regular coffee drinkers.

Drinking coffee to 4 or 5 cups a day did not increase the risk of heart disease in healthy people. However, patients with lipid metabolism disorders or people with high cholesterol levels should not be too much to drink black coffee and replace it with a coffee filter or instant.

Credit photo: dlajholt