Niacin Useful In Natural Cholesterol Management

Hamden, CT Niacin available as non-prescription supplements can be an effective component of a broader natural nutritional approach to improve cardiovascular health and healthy blood lipids including cholesterol, a White Paper released by Kardea Nutrition reported.

Niacin, also known as Vitamin B3, is vital for good health. Niacin helps convert food into energy, build red blood cell counts, and synthesize hormones. For basic good health, a relatively small amount of niacin, about 20mg/day, is needed. Americans typically obtain this level from a balanced, healthy diet. Our bodies also can manufacture niacin.

At substantially higher levels—1000-2500mg/day--- a specific type of niacin significantly improves cholesterol levels. At these levels, Niacin as nicotinic acid can lower plaque-forming LDL cholesterol by up to 25%. It also has been shown to raise the healthful HDL cholesterol by as much as 35%, and lower triglyceride levels by 20% to 50%. The medical community defines these high dosages as a drug available that should be taken under a physician’s care. Nicotinic acid is available in a prescription form or as supplements.

Between the 20mg of niacin recommended to avoid a deficiency and the 1000+mg that may be prescribed by a physician lies niacin levels that has been shown to be useful in promoting a healthier cardiovascular system. The intake of nicotinic acid at 100-1000mg/day has been shown to significantly improve the levels of both HDLs and triglycerides. At these lower levels, niacin has not been shown to consistently lower LDL cholesterol levels.


Cholesterol Management: Beyond LDL Reduction

LDL cholesterol reduction has been the primary focus of the medical and pharmaceutical community. This focus is supported by the significant and extensive research confirming the positive health effects of lowered LDL, including reduced heart attacks, strokes and other cardiovascular diseases.

Increasingly, medical science now understands that LDL reduction alone is only part of solution in cholesterol management to promote cardiovascular health and wellness.

Researchers are expanding the targets to more broadly address the composition of cholesterol and triglycerides in our blood. For instance, the NIHs’ National Cholesterol Education Program (NCEP) reports that “strong epidemiological evidence links low levels of serum HDL cholesterol to increased heart disease. High HDL-cholesterol conversely conveys reduced risk.” The NCEP identifies HDLs less than 40mg/dl has a risk factor for heart disease. Levels above 60mg/dl are associated with a reduced risk of heart disease.

Low HDL levels without elevated LDL levels are fairly common. Up to 50% of patients not typically candidates for LDL lowering medications have low levels of HDLs. In patients with premature coronary artery disease, low HDL levels are the most common abnormality in blood lipids.

Many recent studies indicate that small increases in HDLs can significantly reduce the incidence of cardiovascular-related death. A 1mg/dl increase in HDL has been associated with a 2%-3% reduction in coronary artery disease. Another extensive study showed that increasing HDL by 6% in patients with low HDL cholesterol decreased heart related deaths and non-fatal heart attacks by 22%

Integrated Approach to Natural Cholesterol Management

Coupled with the HDL raising/LDL lowering benefits associated with niacin (nicotinic acid) LDL reductions can be achieved through the restricted intakes of saturated and trans fats, higher intakes of monounsaturated fats, and therapeutic levels of plant sterols and selected types of fibers (including soluble fiber from oats, barley, psyllium, beans and certain fruits) Modest weight loss and increased physical activity can further raise HDLs.

The White Paper is based on studies conducted over the past two decades and published in the various peer reviewed journals. The paper also addresses other issues associated with niacin intake including flushing and consumer confusion associated with the different types of niacin.

Maximizing Sterol Effectiveness: Study

A recent study, published in Food & Nutrition Research (January 2009), found that while sterols uniformly worked to lower LDL cholesterol, their power is affected by a number of factors. The study assessed 59 randomized clinical trials published from 1992 to 2006. Maximum results were found where patients:

• Consumed 2.5 grams of sterols or stanol per day. The FDA allows a health claim for products containing as little as .4 grams of plant sterols or .65 grams of plant sterol esters. As such, individuals will often need to take multiple servings of plant sterol products to attain the optimum daily intake. Consumption beyond 2.5 grams did not lead to further reductions ( Foods with Plant Sterols).
• Took plant sterols over the course of the day. Multiple servings were generally found to be more effective than a single serving.

Not surprising, sterols lowered LDL cholesterol by more among individuals with high or very high cholesterol levels, but sterols also proved effective among individuals with optimal to borderline-high LDL cholesterol. The authors also sought to assess the power of sterols across different types of foods. While they generally found that foods with some fat content (greater than 3 grams per serving) and low-fat milks and yogurts may be somewhat better, the evaluation does not appear to control for other elements of diet, lifestyle and medications. More research in the role of plant sterols coupled with a broader approach to therapeutic nutrition for cholesterol management is merited.

Cumin Spiced Black Beans-Quick & Delicious

A great pleasure in the culinary arts is stumbling on an incredibly easy, quick and flavorful recipe. I can devote hours to the preparation of some dishes only to receive praise for a five minute side. Everything may taste great, but sometimes these easy dishes find their way to top honors. A spiced black bean salad falls into this category.

Spiced Black Bean Salad

How to Make
Ingredients
16 ounce Canned Black Beans
2 -3 Tablespoons White Distilled Vinegar
1/3 Cup Green Olives-Pitted & Chopped(with or without pimentos)
2 Tablespoons Extra Virgin Olive Oil fortified with Plant Sterols
3-4 Tablespoons Chopped Onion or Scallion
1/8-1/4 Teaspoon Cumin
Hot Sauce to Taste

Rinse beans until water flows clear and drain. This freshens the canned beans and provides a more natural flavor. It also reduces the amount of salt added by the manufacturer. Add all the other ingredients. It best if you let this marinate for about an hour or two, but it can be served immediately.

Depending on the availability of fresh produce, you can build this into a main dish that’s great for a summer lunch. Add cucumber, tomato, zucchini, radish, apple, pear.... let me know what's working.

Spiced Black Beans & Natural Cholesterol Management

As we have emphasized, natural cholesterol management (NCM) targets a daily intake of 10-25g of soluble fiber, 2-3g of plant sterols and at least 500mgs of Omega-3 fatty acids from marine sources. You also want to replace saturated fats with monounsaturated fats. Collectively, these nutrients can drop your LDL cholesterol by 30%.



For a 5 ounce serving, this spiced black bean salad delivers 2g soluble fiber and .25g of plant sterols. Utilizing only olive, this dish is high in monounsaturated fats and saturated fats are held to 5.6% of total calories, less than the 7% recommended by the National Cholesterol Education Program. (see chart above for % of therapeutic levels achieved with a single serving)

The spice black beans also complement a tumeric barley pilaf (see barley pilaf blog for recipe and NCM nutrient levels). To round out this meal, serve with a grilled chicken with a raisin port reduction (blog post coming).