Facebook Linkedin Instagram Youtube
Healsens - Discover your health risks, get insights for longevity | Product Hunt
Linkedin Facebook Youtube

Health and Nutrition

hdl-cholesterol waarde

How To Increase Good Cholesterol

How To Increase Good Cholesterol Read More »

Dietary strategies to lower levels of bad LDL cholesterol can negatively affect HDL cholesterol, which is quite common, unfortunately. However, it’s important to know how to increase good cholesterol to maintain a healthy heart. Therefore, there are a number of clinical strategies for treating atherosclerosis and boosting HDL cholesterol levels. Let’s take a look at some of these strategies and also explore what foods can help with increasing good cholesterol. This article was last reviewed by Svetlana Baloban, Healsens, on January 24, 2020. This article was last modified on 5 April 2022. How does HDL cholesterol affect cardiovascular disease? We have written more than once about the importance of a healthy lipid profile, if, in the future, you do not want to experience atherosclerosis, coronary heart disease, and stroke. But why did we decide to write specifically about good HDL cholesterol? Let’s start with numbers. In prospective epidemiological studies, each 1 mg/dL increase in HDL is associated with a 2–3% reduction in risk of coronary heart disease. This ratio is not affected by the level of bad LDL cholesterol and triglycerides due to the ability of good HDL cholesterol to reverse cholesterol transport. Let’s see what it means. So, reverse cholesterol transport (RCT) is a pathway through which cholesterol is transported from the artery walls to the liver so it can be excreted from the body. It is through this process that the body reduces the amount of plaque buildup in vessel walls and reverses atherosclerosis. Not surprisingly, data from the Framingham Heart Study showed that people with the highest HDL levels have the lowest risk of developing heart disease. IN THIS ARTICLE 1 How does HDL cholesterol affect cardiovascular disease? 2 How to increase good HDL cholesterol? 3 Diet Plan to Increase HDL 4 Aerobic exercise RELATED ARTICLES HDL Normal Range In Adult Treatment Panel III (ATP III) guidelines, the HDL cut-off for healthy individuals has been increased to at least 40 mg/dl in men and to 50 mg/dl in women. In general, the following HDL normal range was announced: <40 mg/dL ≥60 mg/dL Low HDL cholesterol High HDL cholesterol There are several factors that lead to low HDL cholesterol, namely: In our previous articles, we talked about ways to reduce bad cholesterol. Now it’s time to talk about how to increase good HDL cholesterol. Let’s start with the analysis of drug treatment. How to increase good HDL cholesterol? Medication to increase HDL Nicotinic Acid or Niacin The most widely used drug to increase HDL levels is nicotinic acid or niacin. Niacin is thought to reduce the risk of cardiovascular disease by lowering LDL cholesterol and increasing good HDL cholesterol. Therefore, niacin is often recommended for patients with low HDL cholesterol levels. One study reports that niacin can increase HDL levels by 25-35% at the highest doses. And if we talk about the situation of atherogenic dyslipidemia, then studies show a strong trend towards a decrease in the risk of coronary artery disease. It should be remembered that atherogenic dyslipidemia is characterized by low levels of high-density lipoprotein (HDL), high levels of triglycerides, and a high number of low-density lipoprotein (LDL) particles. Despite the apparent ability of niacin to increase HDL levels and lower LDL, not everything is so rosy. Studies have also shown that niacin can cause serious adverse events. Thus, among participants who received niacin/laropiprant tablets, there was a 55% increase in diabetes control disorders that were considered serious. » Discover how to lower your “bad” cholesterol. Ezetimibe Another drug that affects reverse cholesterol transport is ezetimibe. In a recent study, ezetimibe was shown to enhance macrophage reverse cholesterol transport in hamsters. However, as with niacin, ezetimibe as a primary agent has not been shown to improve patient outcomes. The ezetimibe and simvastatin ENHANCE study was designed to show that ezetimibe can reduce the growth of fatty plaques in the arteries. Patients with genetically high cholesterol were given only statins or ezetimibe plus simvastatin. The doctors then measured their LDL cholesterol levels and examined their arteries to measure plaque growth. As a result, LDL cholesterol decreased more with combination therapy, it did not improve the condition of the arteries. In fact, after 2 years of therapy, intima-media thickness increased more in the ezetimibe/simvastatin group. However, it is worth noting that patients with high cholesterol due to genetics may not represent the entire population. One way or another, but further studies of these drugs are currently being conducted. The results will help doctors conclude whether these drugs are an effective strategy for treating atherosclerosis. In any case, for people with high risk for CVD, who have excess weight, diabetes, metabolic syndrome, or a family history of CVD, it is worth discussing medical options with a cardiologist. Diet Plan to Increase HDL One of the most intriguing areas of research within treating atherosclerosis and heart disease is dietary intervention, including how to increase good cholesterol. Most doctors agree that diet is one of the most effective ways to prevent atherosclerosis, and that making dietary changes can help improve HDL cholesterol levels. This is true in reverse as well. Thus, additional research confirms that a Western diet high in meat, butter and dairy products plays a large role in the high rate of death from cardiovascular diseases. The most common dietary intervention is the consumption of fish. This is primarily because fish is correlated with an improved omega-3/omega-6 ratio and cardiovascular health. For example, a summary of dietary data showed that saturated fatty acid intake increased good HDL cholesterol without increasing bad LDL cholesterol. Other researchers have taken this idea further and even attempted to reverse cardiovascular disease through dietary interventions. The effect of plant-based nutrition on HDL cholesterol Vegetables and a vegan diet play a big role in normalizing your lipid profile and prevent atherosclerosis. The American Heart Association have released specific diet guidelines to prevent cardiovascular disease: In addition, studies show that a plant-based diet can help with regression of stenoses. So, in the study, 22 patients with severe coronary heart disease were observed

Most common digestive disorders

MOST COMMON DIGESTIVE DISORDERS: PART 2

MOST COMMON DIGESTIVE DISORDERS: PART 2 Read More »

So, we continue to consider the most common digestive disorders. Last time, we used vitamin B12 deficiency and improper chewing. We also discussed what steps need to be taken in case of lactose intolerance and why the bacterium called Helicobacter pylori is dangerous. Today we will continue to talk about the most common digestive disorders. This article was last reviewed by Svetlana Baloban, Healsens, on 16 October 2020. This article was last modified on 15 October 2020. Hypochlorhydria A more common and often overlooked digestive disorder is hypochlorhydria. Achlorhydria or hypochlorhydria is a condition when hydrochloric acid production is absent or reduced. It is usually secondary to an underlying medical condition. So, hypochlorhydria can lead to insufficient food dissolution, and therefore to impaired absorption of nutrients. Elderly people often suffer from hypochlorhydria. Its symptoms are often confused with symptoms of another disorder – high acidity, or gastroesophageal reflux disease (GERD). The result of this confusion is the use of antacids, which only makes the disease worse. When achlorhydria is suspected, multiple tests are conducted to confirm the diagnosis and to find its primary cause: IN THIS ARTICLE 1 Hypochlorhydria 2 Leaky Gut Syndrome (LEPS) 3 Irritable bowel syndrome This condition can also be detected by determining the mineral composition of the hair. Leaky Gut Syndrome (LEPS) Furthermore, let’s talk about leaky gut, although this disorder causes some controversial discussion. Let’s start with describing the nature of this disorder. So, the intestinal epithelial lining, together with factors secreted from it, forms a barrier. But in pathologic conditions, the permeability of the epithelial lining may be compromised allowing the passage of toxins, antigens, and bacteria in the lumen to enter the blood stream creating a “leaky gut.” In individuals with a genetic predisposition, a leaky gut can allow environmental factors to enter the body and trigger an autoimmune disease. In most cases, poor nutrition is the cause of this condition. Stress or long-term use of non-steroidal anti-inflammatory drugs (such as aspirin or ibuprofen) may be another cause. In addition, gut microbiota plays a huge role in maintaining the epithelial barrier. Research has shown that the intestinal microbiome plays an important role in modulating risk of several chronic diseases, including inflammatory bowel disease, obesity, type 2 diabetes, cardiovascular disease, and cancer. When leaky gut syndrome is suspected, you can do Zonulin faecal test. Zonulin is an effective tool for monitoring the levels of zonulin as elevated levels of this protein to be the potential doorway to leaky gut syndrome, chron’s and other inflammation, autoimmunity and gastro-intestinal diseases. RELATED ARTICLES How to normalize your gut microbiota Changing microbial composition through diet can have significant therapeutic value. First, proper nutrition leads to a decrease in inflammation. It allows the mucous membrane to heal. When it comes to nutrition, we need to mention  low glycemic and high fiber foods again. Secondly, some foods and drugs, such as alcohol, caffeine, and NSAIDs can irritate the small intestine. Therefore, it is advised to avoid them. Now, a few words about fermented foods containing lactic acid bacteria: fermented milk products and yoghurt are a source of edible microorganisms. As such, they can beneficially regulate gut health and even treat or prevent inflammatory bowel disease. Lactobacillus and prebiotics Lactobacilli and prebiotics can also be of use to you. Studies show that taking probiotics can effectively replace pathogenic bacteria in the gut with beneficial cultures. It has also been proven that nutrients, prebiotics, and even plant extracts (e.g., indigo naturalis) improve barrier function, which we wrote about above. In addition, intake of probiotics, as well as yoghurt containing probiotics, caused a reduction in triglycerides, total cholesterol, LDL-cholesterol, VLDL-cholesterol, and high-sensitivity C-reactive protein (hsCRP). In a number of other studies, taking lactobacillus (Lactobacillus bulgaricus) together with the prebiotic fructo-oligosaccharides (FOS) resulted in significant improvements in inflammatory, metabolic and enzymatic performance. And since we mentioned fructooligosaccharide, let’s say a few words about it. First, this naturally occurring prebiotic, which contains fiber, provides additional nutrition for beneficial gut bacteria. As a rule, it is recommended to take it 2-5 g per day. Second, it is also among the top 8 prebiotic fiber with ample evidence for digestive health, along with lactulose. So fructo-oligosaccharide (FOS) is a very well-established prebiotic! Enzymes to facilitate digestion Among other things, supplementation with enzymes helps break down food to facilitate digestion. For example, digestive enzymes are able to break down proteins, carbohydrates and lipids, and adding them to a diet may play a role in the treatment of digestive disorders, from lactose intolerance to cystic fibrosis.Besides, supplements containing garlic, bioflavonoids, and aloe vera may help the situation as well. Among other things, the Doctor may also recommend a food allergy test. It’s value is in identifying foods that irritate your digestive system. These might include wheat, dairy products, or citrus fruits. Irritable bowel syndrome One of the most common digestive disorders of the lower gastrointestinal tract is irritable bowel syndrome (IBS). It is a chronic and debilitating functional gastrointestinal disorder that affects 9–23% of the world’s population (World Gastroenterology Organization, 2009). There are no tests to diagnose it. As a rule, it is identified through the process of elimination, when research does not confirm other disorders. The exact cause of IBS is still unclear. The symptoms of this disease can vary from patient to patient and change over time. Patients report that the most disturbing symptoms are abdominal pain, colic, pain, bloating, diarrhea, constipation, and a feeling of incomplete bowel movement. Upper GI abnormalities such as heartburn, nausea, and excessive belching often accompany these symptoms. Treatment Let’s take a look at what can help people with these disorders. First, research shows a clear relationship between this disease and fat intake. So, with an increase in fat intake, both the amount of stool and diarrhea increase. In addition, long-term consumption of unhealthy fats, refined sugars, and starch can cause irritation and inflammation. Such products contribute to the development of inflammatory processes. And, of course, there is a connection between IBS and stress. So practice relaxation, meditation,

digestive disorders

DIGESTIVE DISORDERS CAUSES: PART 1

DIGESTIVE DISORDERS CAUSES: PART 1 Read More »

The food you choose has a major impact on your health and life expectancy. However, it is not only the quality of products which is important, it is also important how well they are absorbed. So let’s take a look at the most common causes of digestive disorders. Unfortunately, the article is longer than we planned. First, because it contains most common disorders. Secondly, in addition to describing the problems, we also explain how to improve digestion. This article was last reviewed by Svetlana Baloban, Healsens, on January 24, 2020. This article was last modified on 15 October 2020. If you think that digestive disorders are an inevitable part of our life, then you should know that this is far from the case. Like many chronic diseases, they can result from inappropriate habits. For example, think about proper nutrition and related digestive disorders. This is important, since gastrointestinal disorders are far from uncommon! More than 40% of people worldwide suffer from them. The magnitude of the problem is also reflected in the ever-increasing consumption of over-the-counter gastrointestinal drugs to relieve the symptoms of digestive disorders. So, some digestive disorders can be inherited, others acquired. So, genetic defects include lactose intolerance, which means inability to digest milk sugar. The celiac disease also needs be mentioned, although the disease is not inherited. However, susceptibility to its development can also be inherited. Note that celiac disease is a multifactorial disease. This means that several genes at once interact with environmental factors to cause it. IN THIS ARTICLE 1 Digestive disorder causes 2 Improper food chewing 3 Vitamin B12 deficiency 4 Helicobacter Pylori 5 Lactose intolerance RELATED ARTICLES Most ailments occur due to the additional stress that our digestive system experiences as a result of poor nutrition. On the one hand, certain supplements or medications help to cope with the problem. On the other hand, healthy eating is still the most important thing for restoring and maintaining healthy digestion. Digestive disorder causes There’s nothing new in the fact that one’s diet provides nutrition needed for energy, growth, and recovery. But apart from that, it also affects and regulates several important functions of the body. For example, proportions of proteins, carbohydrates and fats control the type and amount of gastrointestinal hormones released into the bloodstream. These hormones regulate gastrointestinal motility, secretion and absorption, cell proliferation, appetite, and local immune defenses. Furthermore, the gastrointestinal hormonal peptides/amines interact and integrate with the enteric, autonomic, and central nervous systems (gut-brain axis). Food intake also affects the gut microbiota. Microbiota, in turn, plays an important role in health and disease. In general, food makes many stops during the digestion process, which can potentially be disrupted. Improper food chewing Children often are told to take their time and chew food well. And this makes sense! Improper chewing of food puts additional stress on the gastrointestinal tract. This is due to the need for an increased amount of digestive juices, which will be required to break down large pieces of food. This can cause gas and bloating. And in the future, it can lead to more serious problems in the digestive system. Therefore, you should chew slowly, enjoy the taste, and chew each bite thoroughly. In addition, the number of teeth also affects the chewing quality. So, for example, a number of studies have confirmed that the more teeth, the better a person can chew and the more he does not consume foods rich in fiber, vitamins, folic acid, calcium and protein. Difficulty in chewing fiber rich foods can be associated with increased risk of systemic illness, such as cardiovascular disease, and with oral diseases, such as oropharyngeal cancer. Therefore, we should take care of our teeth and enjoy our food, chewing it thoroughly. So, you will have more pleasure and the gastrointestinal tract will be grateful to you. Vitamin B12 deficiency When food enters the stomach, an intrinsic factor (IF) is released. The intrinsic factor (IF) is a glycoprotein that plays a crucial role in the transportation and absorption of vitamin B12. Insufficient release of intrinsic factor (IF), can result in deficiency of this vitamin. If such a disbalance is not eliminated, it can lead to adverse events. These include such disorders as anemia, overwork, tingling or numbness of fingers and toes, imbalance, depression, and even dementia. Inadequate excretion of this element may be corrected with supplements containing IF and vitamin B12. Remember that vitamin B12 coming in from outside loses its properties in the gastrointestinal tract. Therefore, it is recommended to be taken in the form of injections or sublingual tablets. Helicobacter Pylori Another problem that can appear during digestion is the bacteria Helicobacter pylori. Helicobacter pylori (H. pylori) is a bacterium that infects up to 50% of the world’s population. H. pylori can disrupt the delicate balance between highly acidic gastric juice and mucus. Therefore, they are the most important cause of chronic or atrophic gastritis, peptic ulcer disease, lymphoma, and gastric carcinoma. Typically, this H. pylori infection is acquired in early childhood and persists without treatment. It should be added that the majority of children with H. pylori infection are asymptomatic. And if any symptoms are present, they are usually associated with gastritis or ulcer disease. Furthermore, the presence of Helicobacter may be associated with anemia. Thus, it has been documented that those infected with H. pylori have lower iron stores. So, if there are any concerns, the doctor may suggest a Helicobacter pylori antibody blood test. Lactose intolerance We have already mentioned above about lactose intolerance. Now we will dwell on its specifics in more detail. So, lactose intolerance is a clinical syndrome that manifests itself with characteristic signs and symptoms when using lactose, a disaccharide. Usually, when lactose is consumed, it is hydrolyzed to glucose and galactose by the enzyme lactase. Lactase deficiency leads to clinical symptoms such as nausea, colic, gas and diarrhea. The severity of the disease varies from person to person. In many people, the amount of lactase produced decreases with age. In addition to the age

DASH Diet

DASH HEALTHY DIET TO STOP HYPERTENSION

DASH HEALTHY DIET TO STOP HYPERTENSION Read More »

There are many different diets that appear regularly, gathering numerous fans and followers around themselves. But despite this diversity, just a few of them have actually proven effective, including safety and possible side effects. And if the diet is not only required to reduce weight, but also prevent serious chronic diseases, then the choice becomes very small. In fact, only two eating plans, the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet, are backed by extensive scientific evidence for health benefits, such as controlling blood pressure and preventing heart attacks and strokes. Today we will talk about DASH diet for treating hypertension. Approaches to Stop Hypertension (DASH) diet originated in the 1990s. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians. To verify this observation, in 1992, the National Institute of Health (NIH) started funding several research projects to see if specific dietary interventions were useful in treating hypertension. So, people included in the study were advised to follow certain dietary suggestions and not to include any other lifestyle modifications. As a result, it was discovered that the dietary intervention alone was able to decrease systolic Blood Pressure by about 6 to 11 mm Hg. That is to say, this effect was seen both in hypertensive as well as normotensive people. Based on these results, in some instances DASH has been advocated as the first-line pharmacologic therapy along with lifestyle modification. Besides, U.S. News and World Report, evaluating the most popular diets annually, defines the DASH diet as the most effective among healthy diets. In 2020, DASH diet took first place in the nomination of the Best Diets for Healthy Eating. IN THIS ARTICLE 1 What is DASH diet? 2 Getting Started on DASH Healthy Diet 3 Learn more about DASH dietary guidelines 4 DASH Diet Effects on Other Diseases 5 Healthy Dash Diet Meal Plan RELATED ARTICLES DASH Diet is ranked: What is DASH diet? The DASH diet focuses on fruits, vegetables, whole grains, and lean meats. It also advocates the reduction of sodium in the diet to about 1500 mg/day. And also it emphasizes on consumption of minimally processed and fresh food. The DASH eating plan requires no special foods. So that a typical serving guide is as follows: Vegetables: about 5 servings per day Fruits: about 5 servings per day Carbohydrates: about 7 servings per day Low-fat dairy products: about 2 servings per day Lean meat products: about 2 or fewer servings per day Nuts and seeds: 2 to 3 times per week. DASH Diet is balanced and can be followed long term, which is a key reason nutrition experts rank it as US News’ Best Overall Diet. Getting Started on DASH Healthy Diet Even small lifestyle changes made gradually can lead to significant health benefits.   People who want to get the most benefit from the DASH diet would have to limit their sodium intake to 1,500 mg per day. This is a difficult task although effective in dealing with hypertension. For most other adults, the limit is 2,300 mg. Here are some tips on how to reduce your salt intake: For more guidance, the National Heart, Lung, and Blood Institute publishes free guides on the plan, including one (PDF here) that’s 20 pages and one (PDF here) that’s six. They’ll help you determine how many calories you should eat for your age and activity level, tell you where those calories should come from and remind you to consume less salt. Learn more about DASH dietary guidelines Carbohydrates and Fats Carbohydrates are the main source of energy in the body. So, healthy carbohydrates included under DASH include: Fats are used for energy after they are broken into fatty acids. You have probably heard about good and bad fats. Good fats prevent inflammation and promote overall health. These fats, when consumed in moderation, have shown an increase in good cholesterol (HDL) and lowering of small dense LDL particles. You can find some of the sources of good fats below: Bad fats such as margarine, vegetable shortenings, partially hydrogenated vegetable oils, cause an increase in small LDL particles, which is destructive to your blood vessels. Therefore, their consumption must be excluded. Proteins Proteins are natural organic substances consisting of amino acids and playing a fundamental role in the life of our bodies. DASH recommends more servings of plant proteins such as legumes, soy products, nuts, and seeds. As for animal protein, it should be mainly composed of lean meats, low-fat dairy products, eggs, and fish. Processed and canned meat is not recommended because it causes hypertension and also contains carcinogens. In conclusion, we want to add that the DASH diet also includes foods rich in potassium, calcium, and magnesium. This is due to the fact that they prevent vascular wall pathology. Some of the potassium-rich foods included in the diet are bananas, oranges, and spinach. Dairy products and green leafy vegetables bring enough calcium to the body. And magnesium comes with the consumption of whole grains, leafy vegetables, nuts, and seeds. DASH Diet Effects on Other Diseases Several studies have shown that DASH diet helps lower blood glucose levels, triglycerides, LDL-C, and insulin resistance. This makes DASH diet a very important adjunct to pharmacological therapy in metabolic syndromes. It also has been a successful tool in weight management. Another research showed that adherence to the DASH diet has shown significant improvements in control of type 2 diabetes. It is also a preferred diet among patients with heart failure. In addition, the DASH diet has also shown a reduction in the incidence of colorectal cancer. Besides, numerous studies have proven DASH dieting to reduce general mortality from all causes. To sum up, DASH can be a very useful tool to tackle hypertension more efficiently. When compared to some other dietery patterns, it has an added advantage of having clear guidelines on the serving sizes and food groups, which makes it easier for

Healsens BV
Kranenhout 39
2134 XC Hoofddorp

+31 6 12683966
contact@healsens.com

HEALSENS IN PRESS
PARTNERS
Social Media

FOLLOW US ON SOCIAL MEDIA

Facebook Linkedin Instagram Youtube
contact

Healsens B.V.
Kranenhout 39
2134 XC Hoofddorp

+31 6 12683966
contact@healsens.com

network
Facebook Linkedin Instagram Youtube
policies

Get the Healsens app

Choose either App Store or the Google Play, then scan the displayed QR code with your phone.

Google Play