February 8, 2008

Natural Cholesterol Remedies – Fruit and Veggies

Fruit and vegetables are high in vitamin C which raises HDL cholesterolA natural remedy to raise HDL cholesterol levels may be a higher consumption of fruit and vegetables, which are high in vitamin C. The higher your HDL cholesterol, the less bad cholesterol you'll have in your blood. Many doctors are now beginning to pay more attention to HDL cholesterol.

HDL cholesterol takes up excess cholesterol from cells and returns it to the liver, making the cells more receptive to the LDL cholestorol particles. This prevents the LDL cholesterol particles from staying in the arteries and joining with bad company - the oxidizers. When that happens, an artery-clogging plaque may form.

Paul P. Jacques and colleagues at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston looked into whether increasing vitamin C intake could help.

They recruited 138 men and women aged 20 to 65 to take either a 1-gram vitamin C supplement or a look-alike placebo every day for 8 months. To prevent any bias, neither teachers nor volunteers knew who was getting which pill.

Jacques, an epidemiologist, Ernst J. Schaefer, a physician, and colleagues Sandra Sulsky, Gayle Perrone, and Jennifer Jenner wanted to see if extra vitamin C would or wouldn't raise HDL cholesterol.

Many studies - both experimental and observational - have shown a positive correlation between the amount of vitamin C circulating in people's blood and their HDL cholesterol levels. But other studies have found no relationship, explains Jacques. So the subject has remained controversial.

The results of this study were also mixed, depending on how much ascorbic acid (vitamin C) the volunteers had running in their veins to begin with.

"We saw no effect of the vitamin C supplements on HDL cholesterol among the volunteers who began the study with blood plasma ascorbic acid levels at or above 1 milligram per deciliter," he says. "But there was a significant effect among a subset of the volunteers who began with plasma ascorbic acid (vitamin C) levels below 1 mg/dL."

Their HDL cholesterol levels increased an average 7 percent, he says, while total cholesterol/HDL cholesterol - a ratio used to evaluate cholesterol status - dropped 8 percent.

About one-third of the volunteers fell into the group with low plasma ascorbic acid.

Nationwide, it's a higher percentage, says ARS vitamin C expert Robert A. Jacob.
"Among U.S. adults who don't take supplements containing vitamin C, more than half have plasma ascorbic acid levels below 1 mg/dL."

But it's easy to increase vitamin C levels without supplements, Jacob adds, noting that 75 to 80 percent of U.S. adults don't take them regularly.

"Eating five servings of fruits and vegetables a day will put blood levels above the 1 mg/dL mark. These foods also provide other protective substances besides antioxidants. And many protective substances in plant foods are still being discovered - so they're not in supplements.

"Even three to four servings of the top vitamin C sources would probably do," Jacob says. Citrus, potatoes, broccoli, cauliflower, strawberries, papayas, and many dark, leafy greens are excellent sources of the vitamin.

Jacques says the 43 people who began the study with low plasma ascorbic acid also had significantly lower HDL cholesterol levels than those who had at least 1 mg/dL of ascorbic acid circulating through their bodies.

The low-ascorbic-acid group consumed more fat and obviously less vitamin C, based on a lengthy questionnaire on the volunteers' living habits. And their triglycerides, total cholesterol, and LDL cholesterol - the artery-damaging kind - were significantly higher.

But none of these risk factors for heart disease improved with vitamin C supplements, which is another reason to get vitamin C from fruits and vegetables.

Reference: Judy McBride, Agricultural Research Service, U.S. Department of Agriculture. Photo courtesy ARS, USDA.

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