WFSB Better Connecticut Television Appearence

As seen on Better Connecticut on CBS-affiliate WFSB, Rob Leighton, founder and chief executive officer of Kardea Nutrition, LLC explains the new system of natural foods and quality supplements that help people easily follow a diet that can significantly improve their cholesterol levels without prescription medications. Leighton also explains his personal mission to lower his cholesterol naturally.

Plant Sterols: What Are They? How Do They Work?

Plants produce plant sterols. Animals produce cholesterol. Structurally similar, both bind to sites in our intestines where the cholesterol produced in our livers and consumed in our foods are absorbed into our blood.

Yet, our bodies have evolved the ability to distinguish between these types of sterols. On average, we absorb about 55% of cholesterol and less than 1% of the plant sterols. Plant sterols work to lower cholesterol by filling the "absorption gateways," thus blocking the cholesterol from entering the blood stream. Blocked cholesterol is execreted along with most of the plant sterols.

In nature, small quantities of plant sterols can be found in a range of foods, particularly vegetable oils (sources of plant sterols). The average plant sterol intake in the U.S. is about 250 milligrams. Vegetarians consume in a range of 400 to 750 milligrams. Plant sterol intake in traditional diets has been estimated to be about 1g (1000mg). Medical studies have concluded that 2-3g (2000-3000mg) effectively lower cholesterol. Fortified foods are typically required to obtain these levels.

The effectiveness of plant sterols will vary from person-to-person. Many people absorb cholesterol more effectively than others. For these individuals, the impact of plant sterols may be more significant.

Overall, plant sterols are an important component of a nutritional system designed to promote healthier cholesterol and blood lipid levels. Achieving maximum benefits from natural cholesterol management may require other nutrients---including the soluble fibers found in oats, beans, fruit and psyllium, certain types of niacin, Omega-3s, monounsaturated fats in place of saturated fats----all in the context of balanced nutrition, calorie-mindfulness and physcial activity.

Protein & Cholesterol Management: NCEP Discussion

In our recent posts, we have provided you with the summary evidence and recommendations from the National Cholesterol Education Program as it relates to the consumption of fats--both good and bad, carbohydrates and certain key nutrients like plant sterols and soluble fiber. In regard to proteins, the National Cholesterol Education Program provides somewhat weaker recommendations. The NCEP recent report states:

"Dietary protein in general has little effect on serum LDL cholesterol level or other lipoprotein fractions. However, substituting soy protein for animal protein has been reported to lower LDL cholesterol. Plant sources of protein are predominantly legumes, dry beans, nuts, and, to a lesser extent, grann products and vegetables, which are lower in saturated fats and cholesterol. Animal sources of protein that are lower in saturated fat and cholesterol include fat-free and low-fat dairy products, egg whites, fish, skinless poultry, and lean meats."

The report continues noting that "Since there are inconsistent findings regarding both the dose and potential benefit of soy protein, soy protein's major role in LDL-lowering may be to help reduce the intake of animal food products with the higher content of saturated fatty acids."

NCEP Evidence Statement: High intakes of soy protein can cause small sreductions in LDL cholesterol levels, especially when it replaces animal food products (Stength of Evidence: A2, B2).

NCEP Recommendation: Food sources containing soy protein are acceptable replacements for animal food products containing animal fats.

Carbs, Proteins & Fats: The NCEP Balance

Carbohydrate: 50-60% of Total Calories* **

Dietary Fiber: 20-30 grams per day (10-25grams from Soluble Fiber)

Protein: 15% of Total Calories
Total Fat: 25-35% of Total Calories*
Monunsaturated Fat: Up to 20% of Total Calories
Polyunsaturated Fat: Up to 10% of Total Calories
Saturated Fat: Less than 7% of Total Calories
Dietary Cholesterol: Less than 200mg/day.

*Allows an increase of total fat to 35% of total calories and reduction in carbohydrate to 50% for persons with the metabolic syndrome. Any increase in fat intake should be in the form of either polyunsaturated or monounsaturated fat. **Carbohydrate should derive perdominantly from foods rich in complex carbohydrates including grains--especially whole grains---fruits, and vegetables.

Carbohydrates & Cholesterol: Recommendations from the National Cholesterol Education Program

NCEP Evidence Statement: When carbohydrate is substituted for saturated fatty acids, LDL cholesterol levels fall (Strength of Evidence: A2, B2). However, very high intakes of carbohydrates (greater than 60 percent of total calories) are accompanied by a reduction in HDL cholesterol and a rise in triglyceride (B1, C1). The latter responses are sometimes reduced when carbohydrate is consumed with viscous fiber (C2); however, it has not been demonstrated convincingly that viscous fiber can fully negate the triglyceride-raising or HDL-lowering actions of very high intakes of carbohydrates.

NCEP Recommendations: Carbohydrate intakes should be limited to 60 percent of total calories. Lower intakes (e.g. 50% of calories) should be considered for persons with the metabolic syndrome who have elevated triglyceride or low HDL cholesterol. Regardless of intakes, most of the carbohydrate intake should come from grain products, especially whole grains, vegetables, fruits, and fat-free or low-fat dairy products.

Macronutrient NCEP Dietary Recommendations

Carbohydrate: 50-60% of Total Calories* **

Protein: 15% of Total Calories

Total Fat: 25-35% of Total Calories*

Monunsaturated Fat: Up to 20% of Total Calories

Polyunsaturated Fat: Up to 10% of Total Calories

Saturated Fat: Less than 7% of Total Calories

Dietary Cholesterol: Less than 200mg/day.

*Allows an increase of total fat to 35% of total calories and reduction in carbohydrate to 50% for persons with the metabolic syndrome. Any increase in fat intake should be in the form of either polyunsaturated or monounsaturated fat.
**Carbohydrate should derive perdominantly from foods rich in complex carbohydrates including grains--especially whole grains---fruits, and vegetables.

Trans Fatty Acids: Recommendations of the National Cholesterol Education Program

NCEP Evidence Statement: Trans fatty acids raise serum LDL cholesterol levels (Strength of Evidence: A2). Through this mechanism, higher intakes of trans fatty acids should increase risk for CHD (coronary heart diseases). Prospective studies support an association between higher intakes of trans fatty acids and CHD incidence (C2). However, trans fatty acids are not classified as saturated fatty acids, nor are they included in the quantititative recommendation for saturated fatty acid intake of less than 7 percent of calories in the TLC (therapeutic lifestyle changes) Diet.

NCEP Recommendation: Intakes of trans fatty acids should be kept low. The use of liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are encouraged instead of butter, stick margarine and shortening.

NCEP Discussion: Substantial evidence from randomized clinical trials indicates that trans fatty acids raise LDL cholesterol levels, compared with unsaturated fatty acids. These stuides also show that when trans fatty acids are substituted for saturated fatty acids, HDL (good) cholesterol levels are lower.

Click recommendations on unsaturated fats, both monounsaturated and polyunsatured.

Total Dietary Fat: Recommendations of the National Cholesterol Education Program

NCEP Evidence Statement: Unsaturated fatty acids do not raise LDL cholesterol concentrations when substituted for carbohydrates in the diet (Strength of Evidence: A2, B2).

NCEP Recommendation: It is not necesary to restrict total fat intake for the express purpose of reducing LDL cholesterol levels, provided saturated fatty acids are reduced to goal levels (less than 7% of daily calories).

NCEP Evidence Statement: The percent of total fat in the diet, independent of caloric intake, has not been documented to be related to body weight or risk for cancer in the general population. Short-term studies suggest that very high fat intakes (greater than 35% of calories) modify metabolism in ways that could promote obesity (C2). On the other hand, very high carbohydrate intakes (greater than 60% of calories) aggravate some of the lipid and non-lipid risk factors common in the metabolic syndrome (A2. B2, C2).

NCEP Recommendations: Dietary fat recommendations should emphasize reduction in saturated fatty acids. Further, for persons with lipid disorders or the metabolic syndrome, extremes of total fat intake--either high or low--should be avoided. In such persons, total fat intakes should range from 25-35 percent of calories. For some persons with metabolic syndrome, a total fat intake of 30-35 percent may reduce lipid and non-lipid risk factors.

Polyunsaturated Fatty Acids: Recommendations from the National Cholesterol Education Program

NCEP Evidence: Linoleic acid*, a polyunsaturated fatty acid, reduces LDL cholesterol levels when substituted for saturated fatty acids in diets (Strength of Evidence: A1,B1). Polyunsaturated fatty acids can also cause a small reduction in HDL cholesterol when compared with monounsaturated fatty acids (B2). Controlled clinical trials indicate that substitution of polyunsatuarated fatty acids for saturated fatty acids reduces risk for CHD (coronary heart diseases) (A2,B2).

NCEP Recommendations: Polyunsaturated fatty acids are one form of unsaturated fatty acids that can replace saturated fat. Most polyunsaturated fatty acids should be derived from liquid vegetable oils, semi-liquid margarines, and other margarines low in trans fatty acids. Intakes of polyunsaturated fat can range up to 10 percent of total calories. (Note: recommendation for monounsaturated fatty acid is a higher at up to 20 percent of total calories).

*Linoleic acid is a colorless to straw-colored, polyunsaturated fatty acid that is liquid at room temperature and of the omega-6 series. Good sources of linoleic acid from vegetarian sources are sunflower oil, and safflower oil.