The Environmental Working Group (EWG) recently published their updated shopper’s guide to pesticides.
The “Dirty Dozen” comprise the 12-most contaminated fruits and vegetables. EWG research has found that people who eat these 12 fruits and vegetables (conventionally grown) consume, on average, 10 pesticides a day.
1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrot
12. Pear
The “Cleanest Group” comprises 15 fruits and vegetables that are lowest in pesticides. EWG research found that people who eat the 15 least contaminated conventionally grown fruits and vegetables ingest fewer that 2 pesticides daily.
1. Onion
2. Avocado
3. Pineapple
4. Mango
5. Asparagus
6. Sweet Peas
7. Kiwi
8. Cabbage
9. Eggplant
10. Papaya
11. Watermelon
12. Broccoli
13. Tomato
14. Sweet Potato
Buying organic can be more expensive and more difficult to find then buying conventionally grown produce. This list, however, helps consumers make informed choices at the grocery store or farmer’s market. You can use it to prioritize when to buy organic and when you can get away with something more conventional. For more information visit: www.foodnews.org
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Sunday, March 15, 2009
Monday, March 2, 2009
It's so much more than just cholesterol-women and their hearts part 2
People are fixated on their total cholesterol number. I often hear people bragging at dinner parties about their low cholesterol levels (thanks to their recently prescribed statin). While total cholesterol numbers are important they are just part of the data which helps us understand cardiovascular disease risk. As I shall explain below, understanding, preventing and treating cardiovascular disease are complex and demand for more information than just routine cholesterol numbers.
Total cholesterol
Cholesterol is a type of fat found in the cells of all vertebrate animals. It does not appear in plants. Cholesterol is an essential component of animal cell membranes and is a pivotal building block for the synthesis of hormones, such as estrogen, testosterone and cortisol. It is also necessary for the transmission of nerve impulses and for Vitamin D production. As an ingredient in bile, cholesterol helps to emulsify dietary fats and assists in their digestion and absorption. Because of its important role in hormone synthesis, too low of a level of cholesterol can be associated with depression, fatigue and low libido.
Total cholesterol comprises an individual’s LDL and HDL (discussed below). 75% of a person’s total cholesterol is produced by the liver. The remainder is obtained directly from our diet (eggs, dairy, meat, poultry and fish). The more cholesterol consumed by diet, the less the liver makes. However, excessive dietary cholesterol and sugar intake challenges this mechanism and may cause cholesterol to rise to unhealthy levels.
LDL (Low density lipoprotein)
Often referred to as “bad cholesterol”, LDL carries cholesterol from the liver to the body. There are actually seven different subclasses of LDL. These subclasses are numbered (I, IIa, IIb, IIIa, IIIb, IVa & IVb). Generally, these individual lipoproteins are not separately screened for---they are all pretty much “bad cholesterol”. Research is showing, however, that certain subclasses are worse than others. For example, subclass IVb is the smallest of the LDL particles. When this subclass is greater then 10% of one’s total LDL, it causes faster progression of “clogging of the arteries”. “L” stands for lousy (mnemonics got me through medical school).
VLDL (Very low density lipoprotein particles)
VLDL also carries cholesterol from the liver to different parts of the body. It is smaller and denser than LDL. The denser the lipoprotein, the more harmful if it exceeds healthy levels.
HDL (High density lipoprotein)
HDL is referred to as “good cholesterol”. It carries cholesterol from different parts of the body back to the liver for breakdown and elimination via bile. It actually helps to decrease the bad cholesterol (LDL) in the body. HDL has 5 subclasses (2a, 2b, 3a, 3b & 3c). HDL 2b is the subclass of HDL that is responsible for efficient transport of cholesterol from body back to the liver. “H” stands for happy.
Lipoprotein (a)
Lipoprotein a is an LDL particle with an abnormal protein attached. High levels of lipoprotein (a) are associated with increased risk of developing of heart disease. Statins cannot lower lipoprotein(a) levels.
Apoprotein A1
Apoprotein A1 is attached to HDL. Lower levels of ApoA1 have been reported in patients who develop heart disease.
Apoprotein B
Apoprotein B is associated with LDL. Higher levels of plasma Apo B may signify increased heart disease risk-even if LDL is within the normal range.
Homocysteine
Homocysteine is an amino acid considered to be an independent risk factor for cardiovascular disease. While homocysteine has nothing directly to do with the heart, elevated levels (above 14 micromol/ml) are thought to increase the risk of developing heart disease.
hsCRP (highly sensitive C reactive protein)
Everyone should have this test done. hsCRP is a marker of inflammation in the body. Chronic elevation of hsCRP has been associated with an increase risk of cardiovascular disease.
Insulin
Insulin is a protein produced in the pancreas and involved in carbohydrate metabolism. It is elevated after meals in proportion to the carbohydrate content of the meal. Elevated fasting insulin levels (above 15) may be related to developing atherosclerosis. Long term exposure to elevated amounts of insulin increases risk of developing diabetes. Diabetes is also a risk factor for developing heart disease.
Lp-PLA2
Lp-PLA2 is associated with inflammation in the blood vessels. Elevated levels of Lp-PLA2 (above 223 ng/ml) may signify an active atherogenic process (clogging of the arteries).
When it comes to lab values, your risk of heart disease should be more personalized than just your total cholesterol number.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
Total cholesterol
Cholesterol is a type of fat found in the cells of all vertebrate animals. It does not appear in plants. Cholesterol is an essential component of animal cell membranes and is a pivotal building block for the synthesis of hormones, such as estrogen, testosterone and cortisol. It is also necessary for the transmission of nerve impulses and for Vitamin D production. As an ingredient in bile, cholesterol helps to emulsify dietary fats and assists in their digestion and absorption. Because of its important role in hormone synthesis, too low of a level of cholesterol can be associated with depression, fatigue and low libido.
Total cholesterol comprises an individual’s LDL and HDL (discussed below). 75% of a person’s total cholesterol is produced by the liver. The remainder is obtained directly from our diet (eggs, dairy, meat, poultry and fish). The more cholesterol consumed by diet, the less the liver makes. However, excessive dietary cholesterol and sugar intake challenges this mechanism and may cause cholesterol to rise to unhealthy levels.
LDL (Low density lipoprotein)
Often referred to as “bad cholesterol”, LDL carries cholesterol from the liver to the body. There are actually seven different subclasses of LDL. These subclasses are numbered (I, IIa, IIb, IIIa, IIIb, IVa & IVb). Generally, these individual lipoproteins are not separately screened for---they are all pretty much “bad cholesterol”. Research is showing, however, that certain subclasses are worse than others. For example, subclass IVb is the smallest of the LDL particles. When this subclass is greater then 10% of one’s total LDL, it causes faster progression of “clogging of the arteries”. “L” stands for lousy (mnemonics got me through medical school).
VLDL (Very low density lipoprotein particles)
VLDL also carries cholesterol from the liver to different parts of the body. It is smaller and denser than LDL. The denser the lipoprotein, the more harmful if it exceeds healthy levels.
HDL (High density lipoprotein)
HDL is referred to as “good cholesterol”. It carries cholesterol from different parts of the body back to the liver for breakdown and elimination via bile. It actually helps to decrease the bad cholesterol (LDL) in the body. HDL has 5 subclasses (2a, 2b, 3a, 3b & 3c). HDL 2b is the subclass of HDL that is responsible for efficient transport of cholesterol from body back to the liver. “H” stands for happy.
Lipoprotein (a)
Lipoprotein a is an LDL particle with an abnormal protein attached. High levels of lipoprotein (a) are associated with increased risk of developing of heart disease. Statins cannot lower lipoprotein(a) levels.
Apoprotein A1
Apoprotein A1 is attached to HDL. Lower levels of ApoA1 have been reported in patients who develop heart disease.
Apoprotein B
Apoprotein B is associated with LDL. Higher levels of plasma Apo B may signify increased heart disease risk-even if LDL is within the normal range.
Homocysteine
Homocysteine is an amino acid considered to be an independent risk factor for cardiovascular disease. While homocysteine has nothing directly to do with the heart, elevated levels (above 14 micromol/ml) are thought to increase the risk of developing heart disease.
hsCRP (highly sensitive C reactive protein)
Everyone should have this test done. hsCRP is a marker of inflammation in the body. Chronic elevation of hsCRP has been associated with an increase risk of cardiovascular disease.
Insulin
Insulin is a protein produced in the pancreas and involved in carbohydrate metabolism. It is elevated after meals in proportion to the carbohydrate content of the meal. Elevated fasting insulin levels (above 15) may be related to developing atherosclerosis. Long term exposure to elevated amounts of insulin increases risk of developing diabetes. Diabetes is also a risk factor for developing heart disease.
Lp-PLA2
Lp-PLA2 is associated with inflammation in the blood vessels. Elevated levels of Lp-PLA2 (above 223 ng/ml) may signify an active atherogenic process (clogging of the arteries).
When it comes to lab values, your risk of heart disease should be more personalized than just your total cholesterol number.
The contents of this blog are for informational purposes only. It is not intended as professional medical advice, diagnosis or treatment. Please see an Akasha physician or another qualified health care provider with questions regarding a medical condition or treatment.
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