The meta-analysis, published last month in the Journal of the American Dietetic Association, analysed 20 randomised controlled trials.

Green Tea can help support healthy cholesterol levels (2.)

Each of the 20 [...]]]> Green tea, both the beverage and the supplement form, can reduce levels of ‘bad’ cholesterol, according to a recent US study (1).

The meta-analysis, published last month in the Journal of the American Dietetic Association, analysed 20 randomised controlled trials.

Green Tea can help support healthy cholesterol levels (2.)

Each of the 20 trials measured the effects of either green tea itself, or capsules containing green tea compounds called catechins. Each participant was given either a daily green tea supplement or drink, or else a placebo capsule or drink.

In total, the trails involved a total of 1,415 adults with raised cholesterol levels. Each of the trials lasted between three and six months. Green tea was found to reduce the trial participants’ total cholesterol and ‘bad’ LDL cholesterol by 5-6 more points than placebo drinks or capsules.

It is thought that the catechin compounds in green tea work to lower cholesterol levels by reducing its absorption in the gut.

Further research is needed in order to determine the optimal dose of green tea compounds. Senior researcher Olivia Phung also added that green tea is not a substitute for prescribed medication, but suggests that “adding green tea to your diet could be one way to further improve cholesterol numbers”.

It is also important to note that green tea and its extracts contain caffeine, which some people may need to avoid.

Overall, the study indicates that the use of herbal supplements such as green tea is one strategy to lower cholesterol, alongside medication and lifestyle changes.

Other strategies include reducing levels of saturated fat in your diet, such as fatty meats, and baked goods such as biscuits, pastries and cakes. Saturated fats should be replaced by healthy fats such as those present in nuts, seeds, avocado and oily fish.

Taking regular exercise can also reduce levels of LDL cholesterol, and reducing alcohol intake can lower both LDL cholesterol and triglycerides.

To learn more about the causes, treatment and prevention of high cholesterol, visit the British Heart Foundation website.

Written by Nadia Mason, BSc MBANT NTCC CNHC

References

(1.) Phung OJ, et al. Green Tea Catechins Decrease Total and Low-Density Lipoprotein Cholesterol: A Systematic Review and Meta-Analysis. Journal of the American Dietetic Association, November 2011. 111(11): 1720-1729.

(2.) Image courtesy of dem10

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Now is the perfect time to make the changes to your children's diet to [...]]]> With your children rested and rejuvenated from the summer holidays and poised and ready to return to school in September, now is the perfect time to make changes to their diet to improve their health and academic performance alike.

Now is the perfect time to make the changes to your children's diet to improve their health and academic performance alike. (5)

Childhood is a very demanding time for the body.  Both physical and mental growth and development are operating at top speed which means that the food and ‘fuel’ children receive at this stage of life is crucial for their present and future development as adults.  As their provider of food, parents and guardians are ultimately responsible for the majority of what their child consumes, however this is often more easily said than done in an age where long hours at work are the norm and time is of the essence.

The easy option would be to give your kids quick processed foods, however these foods are often laden with saturated fats, sugars, and salt and their consumption in childhood has been linked to the formulation of atherosclerosis (where fat deposits stick to the arterial walls) which can increase risks to health and disease in later life. These foods are also heavily associated with childhood obesity which is now an epidemic (1). Therefore it is vitally important to give your kids healthy foods and limit the junk to help them to get the best possible nutrition.

Natural, fresh and nutrient dense foods should form the majority of a child’s daily food consumption.  These foods can include a variety of fruit such as Oranges which contain vitamin C to keep our children’s cells, tissues and organs healthy as well as to strengthen the immune system.  Cherries are full of antioxidants and bioflavonoids to reduce inflammation which can help headaches.  Strawberries contain a wide range of vitamins and minerals especially vitamin C.

Vegetables are also essential such as broccoli for vitamin C and fibre as well as antioxidants.  Peas are an excellent source of fibre and many vitamins especially vitamin K which is good for bones.  Carrots contain vitamin A providing benefits to eyes and skin and sweetcorn provides fibre and the antioxidants lutein and zeaxanthin which are especially good for the eyes.

Wholegrains such as wholemeal bread, pasta and brown rice as well as legumes are also great for keeping our kids blood sugar levels balanced and to prevent snacking.  Low fat dairy is also needed to build strong bones and teeth as well as lean meats such as poultry for protein.  Fish is very important for the ‘good fats’ omega 3’s which are great for brain function, concentration and also for skin, hair and nails.  These foods are packed full of great health boosting nutrients such as antioxidants, vitamins, minerals and fatty acids to help keep kids healthy with strong immune systems, great learning capacity, full of energy and to reduce their risk of disease (3).  They also contain complex carbohydrates (fibre) to balance blood sugar, reducing those dreaded sugar rushes as well as limiting hunger pangs and keeping your child’s digestion on track.  With all of these benefits it’s easy to see why it’s so important to try to include these foods in your child’s diet.

As well as improving your child’s diet, you may wish to consider supplements specifically designed for children to ensure you give them the vital nutrients their developing body needs as the nutrients mentioned previously (e.g. multivitamins, vitamins C and K, omegas, lycopene, lutein and zeaxanthin) can all be found in a supplement form.  There are a good number of supplements appropriate for children and you may which to get some advice from a registered nutritionist for any more complex requirements. However, here are a few that can make life easier for parent and child alike.

• Essential Fatty Acids – Known to aid in behavioural issue, to boost academic performance and to ease skin problems including eczema.

• Pycnogenol – More than 200 studies show this patented pine bark extract to be safe and effective in numerous health conditions including respiratory health in adults and children.

• Echinacea - Offers an immune boosting alternative to antibiotics for minor day to day ailments.

• Probiotics – Immune supporting and digestion boosting.  Look for formulations specifically designed for children.

• Multivitamins – A daily insurance policy to ensure your child has the nutrients required for optimum nutrition.  They have also been shown to aid in behavioural problems.

Don’t miss part 2 of our back to school blogs where we share our top tips for healthy lunch boxes and snack ideas.

Written by Lauren Foster

References

1. Foresight Group (2007). Government Office for Science. Tackling Obesities: Future Choices – Project Report 2nd Edition. London: HM Government.

2. Melanson, K.J. (2008) Nutrition Review: Lifestyle Approaches to Promoting Healthy Eating for Children. American Journal of Lifestyle Medicine, 2: 26.

3. Abdel-Salam, A.M. (2010) Functional Foods: Hopefulness to Good Health. American Journal of Food Technology, 5: 86-99.

4. Singh, P. & Goyal, G.K. (2008) Dietary Lycopene: Its Properties and Anticarcinogenic Effects. Comprehensive Reviews in Food Science and Food Science and Food Safety, Vol. 7, Issue 3, 255-270.

5.  Image courtesy of Ambro.

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Try one of our delicious nutritious smoothie recipes (2)

The new exploratory study on overweight participants measured the effects of a daily smoothie made with acai berries on markers for diabetes and heart disease.  It discovered [...]]]> A daily smoothie may reduce levels of cholesterol, blood sugar and insulin, a new study has found.

Try one of our delicious nutritious smoothie recipes (2)

The new exploratory study on overweight participants measured the effects of a daily smoothie made with acai berries on markers for diabetes and heart disease.  It discovered effects such as reductions in glucose, insulin and cholesterol levels (1).  The study’s authors reasoned that the high fibre, antioxidant, and fatty acid combination in the acai smoothie could explain these positive effects.

Previous studies have noted that reductions in fasting glucose of 3.6 percent and in cholesterol of 2.3 percent result in a significant reduction (58%) in the risk of becoming diabetic.  In this current study, fasting glucose was reduced by 5.3 percent and cholesterol by 10.6 percent, indicating a significant reduction in the risk of developing diabetes.

This was a small, prospective study, and it is hoped that larger controlled trials may clarify the health benefits of smoothies.

Smoothies certainly offer excellent nutritional value.  They blend the whole fruit, rather than just the juice, delivering a good serving a fibre along with the fruit’s vitamins and antioxidants.  The fibre content helps to provide a steady release of energy rather than the sugar rush of pure fruit juice.

Smoothies are simple to make, delicious to drink and are a great way to give yourself a nutrient boost. Ideal summer fruits are blueberries, peaches, plums, strawberries, watermelon, kiwifruit and bananas.  To boost healthy fats, add flaxseed oil, avocado, walnuts or ground flax. To boost energy and fibre, blend in some oats. And to boost your protein intake, try adding some silken tofu or hemp protein to the mix.

Omega-3 boost: Blueberry and banana smoothie with ground flaxseed
Serves 1

This sweet and creamy smoothie will give you a welcome boost of omega-3 and fibre.  You can buy ground flaxseed. Or even better – buy whole flaxseed and freshly grind them in a coffee grinder or in a smoothie maker designed for the job.

• 100g natural probiotic yoghurt
• 1 small banana
• Handful blueberries (fresh or frozen)
• 100ml skimmed milk (or a milk substitute such as soya milk or oat milk)
• 1 tbsp ground flaxseed
• Optional: seeds from one vanilla pod

Our new Tribest blenders are perfect for smoothie making!

Sports recovery shake: High protein summer fruits

Hemp is not only a source of plant-based easy-to-digest protein, but it also boasts significant amounts of fibre, magnesium, iron and essential fatty acids.  Montmorency cherries in CherryActive ‘mop up’ free radicals produced by training, helping to support muscle repair and prevent Delayed Onset Muscle Soreness.

• One banana
• Two handfuls frozen summer fruits
• 3-4 tbsp hemp protein powder
• 250ml skimmed milk (or a milk substitute such as soya milk or oat milk)
• Optional: 20ml CherryActive concentrate

Kids Eat Your Greens! Popeye’s Sweet Spinach Smoothie

A brilliant way to encourage kids to eat their greens!  Children love the sweetness of the fresh strawberries and banana, while the spinach is loaded with antioxidants, iron, Vitamin K and magnesium.

• Large handful spinach
• 10 strawberries
• 1 small banana
• 200ml water
• 50ml natural probiotic yoghurt
• Optional: honey to taste

Written by Nadia Mason

References

(1). Udani JK et al. Effect of Acai berry preparation on metabolic parameters in a healthy overweight population: a pilot study. Nutrition Journal 2011; 10:45

(2)  Image courtesy of gameanna.

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Metabolic syndrome is a group of risk factors for heart disease, stroke and type 2 diabetes.  According to the US National Heart Lung [...]]]> High triglyceride levels, hypertriglyceridemia, and to some extent high levels of certain types of cholesterol are considered a risk for metabolic syndrome (which I have written about in detail here).  To recap:

Metabolic syndrome is a group of risk factors for heart disease, stroke and type 2 diabetes.  According to the US National Heart Lung and Blood Institute, having metabolic syndrome doubles a person’s risk of heart disease and quintuples their risk of developing type 2 diabetes.

An individual is considered to have metabolic syndrome if they have three or more of the following:

*Excess abdominal obesity (carrying weight around the stomach, as measured by waist circumference)

*High triglyceride levels (blood fats)

*Low levels of HDL cholesterol (good cholesterol)

*High blood pressure

*High blood sugar levels or type 2 diabetes

Hyperlipidemia is used to describe high levels of cholesterol and high levels of triglycerides, or blood fats.

Most doctors will prescribe statins, or other lipid (fat) lowering medicines to people in at risk categories, however, as I have previously mentioned statins may not be the answer and the widespread use of statins has been questioned.  Also there is increasing evidence for natural alternatives to statin medications.

A newly published review paper (1) has explored some of the alternatives to medication, mainly plant sterols/stanols, long chain omega 3 fatty acids, fibre and nuts, and urges the medical community to begin using these alternatives as a viable option with their patients.  The paper challenges current medical guidelines by emphasising the fact that there are viable ‘nutritional’ interventions that can be used during all stages of treatment of hyperlipidemia.

In their paper the scientists write “Functional foods and nutraceuticals are not merely lifestyle interventions. Similar to pharmaceutical agents, FFN [functional foods and nutraceuticals] contain bioactive substances that, when administered at therapeutic doses, target and modulate biological processes that foster the development of disease. Thus, the gap that currently exists between FFN research and the medical community needs to be closed such that FFN can be implemented into clinical guidelines so that treatments for hyperlipidemia can be optimized throughout all stages of therapy”.  As stated above, the ‘alternative’ food/nutritional approaches to lowering blood fat levels work via complex pathways in the body, they are not merely ‘faddy’ approaches and there is considerable scientific research to validate their use (1) their effects go beyond that of simply providing the body with nutrition.

The review paper goes into detail describing the biochemical pathways through which natural agents can have a positive impact in the body.  With regards the long chain omega 3 fatty acids the authors highlight that the triglyceride-lowering effects of omega 3 fatty acids have been thoroughly researched and that studies consistently show that supplements (2-4g per day) can reduce circulating triglyceride levels by up to 34% in patients with high levels.  Research has also shown that these fatty acids can reduce the risk of mortality (death).  The paper also looks at the evidence that dietary fibre and nuts can also play a role in lowering blood fat levels(1).

Rightly the authors also write “The purpose of this commentary is not to discourage the use of pharmaceuticals. Such interventions are an invaluable part of global healthcare systems. The present aim is to emphasize that not only do specific FFN target biological processes that propagate hyperlipidemia, but that certain FFN can serve as beneficial adjunctive treatments which enhance pharmacotherapy”.  The authors go on to describe how there are good studies which show that combining these ‘alternative’ treatments with pharmaceutical agents can provide better results than using the medicines alone – they call for further research in this area and recognise that the medical community would need training in order to utilise such combined therapy “Nonetheless, the advent of combination FFN/prescription therapies will require that physicians undergo additional nutritional training and likely enhance dietitians’ role in executing patient treatment regimens, especially when whole foods are utilized as vehicles for administering FFN”.

They conclude that “Despite clinical studies showing that therapeutic dosages of FFN effectively target and modulate biological processes that foster the development of hyperlipidemia, FFN continue to be overshadowed by prescription medications as patients progress through consecutive stages of treatment. Research demonstrates that specific FFN are efficacious adjuncts to pharmacotherapy for the treatment of hyperlipidemia. Hence, it is imperative that developments in FFN research are incorporated into current clinical guidelines that are used for treating HC [hypercholesterolemia] and HTG [hypertriglyceridemia]. In the wake of current prevalence rates of hyperlipidemia amongst people with metabolic syndrome FFN can serve as efficacious adjuncts to pharmo-therapy during all stages of treatment”

It is my hope that more of the medical community begin to realise how effective certain nutrients can be in preventing and treating disease.  If you are currently receiving medical treatment for high blood fat/cholesterol levels you may want to talk to your doctor about the possibility of beginning omega 3 supplements and adding plant sterol/stanol products into your diet.

(1)Christopher PF Marinangeli CPF & Jones  PJH.  2010.  Plant sterols, marine-derived omega-3 fatty acids and other functional ingredients: a new frontier for treating hyperlipidemia.  Nutrition & Metabolism.   7:76doi:10.1186/1743-7075-7-76

Written by Ani Kowal

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There has been [...]]]> Folate (the naturally occurring form of folic acid), a B vitamin, is one that I have written a lot about, it has been linked to heart health, mood, pregnancy outcomes and much more.  In July I wrote about the B vitamins, folate and vitamin B12, being linked to heart disease . 

There has been a lot of research interest in the links between B vitamins and risk of cardiovascular disease (stroke and heart disease) over the last decade.  The rationale behind this is that there is evidence to suggest that elevated homocysteine levels are a risk factor for heart disease and low levels of the B vitamins B6, folate and B12 are linked to raised homocysteine levels.  For more information on homocysteine please click here

A recently published study(1) has found that folate may also be linked to cholesterol levels (another potential risk factor for heart disease).  The study looked at data for blood vitamin B12 and folate levels in over 1700 individuals.  They found that higher folate levels were associated with lower levels of low density lipoprotein cholesterol (LDL-cholesterol, the so called ‘bad’ cholesterol which has been linked to an increased risk of heart disease).  They also found that higher levels of folate were linked to higher levels of ‘good’ cholesterol, high density lipoprotein cholesterol (HDL-cholesterol).  The study authors also compared the individuals of the highest with those of the lowest levels of folate. They found that individuals with the highest folate  had higher levels of HDL-cholesterol, lower levels of LDL-cholesterol and a lower LDL-C: HDL-C- ratio, this is indicative of a favourable cholesterol profile.  In this study Vitamin B12 was not associated with the cholesterol profile.

The study authors call for more research to further investigate the link between folate and cholesterol levels.  The current study only provides a potential link, it does not prove that low folate levels are linked to raised LDL cholesterol levels.  The study does provide further evidence to suggest that there may also be a link between cholesterol and homocysteine levels, other studies have also suggested such a link.  These are very complex interactions and further research to elucidate links could provide really useful information on how diet can be used to reduce the risks of heart disease.

At the present time there is no conclusive evidence to suggest that B vitamins can reduce the risk of heart disease and supplements cannot be recommended as a preventative measure.  Having a good level of B vitamins in the diet is, however, important for health.  Vitamin B6 is found in foods like potatoes, bananas, beans and chickpeas, avocados, fish and poultry.  Vitamin B12 is found mainly in meat, fish and poultry.  Eggs and cheese also contain B12 as does brewer’s yeast.  Folic acid is found in beans, green vegetables and wholegrains. 

Supplements should never be seen as an alternative to a healthy diet and it is wise to check with you doctor before starting any new supplement regiment.  If you are thinking about taking a vitamin B supplement I would always suggest a broad spectrum supplement that supplies adequate, but not megadose, levels of all of the B vitamins (not single nutrient supplements), these vitamins work best together as a team

(1)Semmler A et al.  2010.  Plasma folate levels are associated with the lipoprotein profile: a retrospective database analysis.  Nutrition Journal.  9:31E-pub prior to print.  doi:10.1186/1475-2891-9-31 Published 28 July 2010

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