By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Have you ever had that phone call from your doctor when he (or she) says, “Your cholesterol is too high.” Other than going on dangerous statins, what do you do if your cholesterol is high? Do you cut out butter, eggs, and steak? The answer is no, you don’t have to eliminate all foods containing saturated fat or cholesterol.

I have good news for you. You can actually lower your cholesterol, reduce your risk of heart disease, and continue to eat those nutrition-packed foods.

I recently had my cholesterol panel checked. I eat a Paleo/primal diet of naturally raised meat, fish, poultry, a little full-fat sheep yogurt or cheese, lots of fresh veggies, small amounts of beans, and virtually no foods made of grains, tapioca, or other processed starches. Although I had eaten a big hunk of steak the night before and put a big hunk of grass fed butter in my coffee just prior to my lab visit, my cholesterol panel ended up looking pretty darn good. Here’s what my labs said:

• Total Cholesterol—155mg/DL     Under 200 is good
• High Density Lipoprotein (HDL)—104    Over 50 is good
• Low Density Lipoprotein (LDL)—38    Less than 100 is good
• Triglycerides—44    Less than 150 is good

As you can see, those cholesterol numbers are not too shabby.

While doctors tend to ‘freak out’ and want to put you on statins if your cholesterol is over 200, that’s not necessarily the best way to manage your cholesterol. Let’s look at where those numbers come from, and which ones are worth paying attention to.

Total Cholesterol

This is the number that many doctors tend to fixate on, and it’s actually pretty worthless. Guidelines show a total cholesterol between 200-240 mg/dl is best, there’s a lot more to the picture. Total cholesterol number will only tell us the amount of cholesterol contained in all of our lipoproteins, but it has nothing to do with which kind of lipoproteins.

Total cholesterol is determined by this formula: HDL-C+LDL-C+(Triglycerides/5) = TC.

Someone with low HDL and high triglycerides (not a good thing) could easily have the same total cholesterol numbers as someone with high HDL and low triglycerides (a very good thing) so long as the numbers work out.

Whether it’s used to predict health or disease, the total cholesterol number all by itself is pretty meaningless. So if your doctor is freaking out about your total cholesterol numbers, that is not as important as your LDL, HDL and triglyceride numbers.

Both LDL and HDL are critically important for heart health. And, surprise—diet and lifestyle are the keys to optimizing both levels.

LDL the ‘Bad’ Cholesterol

LDL is what is considered the ‘bad’ cholesterol and is one that concerns most medical professionals. However, did you know that higher blood sugar from eating a diet high in sugar and starchy foods contributes heavily to this number? High blood sugar means rising triglycerides. The liver then creates more LDL from this.

Why is LDL considered ‘bad’?

LDL particles, composed of a combination of fat molecules and protein (lipoproteins), transport cholesterol from the source in the liver to other organs.

Here’s a great analogy from Mark Sisson of Mark’s Daily Apple blog on cholesterol:

“…Both LDL-cholesterol and HDL-cholesterol, the standard, basic readings you get from the lab, do not reflect the number of LDL or HDL lipoproteins, or particles, in your serum. Instead, they reflect the total amount of cholesterol contained in your LDL and HDL particles…[this] is like counting the number of people riding in vehicles on a freeway to determine the severity of traffic. It’s data, and it might give you a rough approximation of the situation, but it’s not as useful as actually counting the number of vehicles. A reading of 100 could mean you’re dealing with a hundred compact cars, each carrying a single driver, or it could mean you’ve got four buses carrying 25 passengers each. Or it could be a couple buses and the rest cars. You simply don’t know how bad (or good) traffic is until you get a direct measurement of LDL and HDL particle number.”

Why is LDL Considered ‘Bad’?

The clearest picture of inflammation’s role in the onset of atherosclerosis comes from studies into LDL, the “bad cholesterol”. LDL particles, composed of fatty molecules and protein, transport cholesterol from their source in the liver and intestines to other organs. Scientists have long known that although the body needs LDL and cholesterol, excessive amounts promote atherosclerosis, which is, in layman’s terms, “clogging of the arteries”.

It is notable too, that LDL is made up of larger, fluffier LDL particles and also smaller, denser VLDL (very low-density lipoprotein) particles. These are generally the ones that are most damaging to blood vessels.

VLDL numbers are directly tied to triglyceride count. Since triglycerides come packaged inside VLDL, you can calculate VLDL by dividing your triglyceride count by 5.

At reasonable concentrations in the blood, LDLs can pass in and out of the inner part of the blood vessel walls. If there are excessive amounts, the LDLs can tend to become stuck, however. When LDL particles hang out in the blood too long, their fragile polyunsaturated fatty membranes are exposed to oxidation and the LDL particles oxidize.

Once oxidized, LDL particles are taken up by the inner layer of the blood vessels – to form atherosclerotic plaque. Sort of like a ‘band-aid’ in the blood vessel. When LDLs from the blood start to pile up in the blood vessels, the cells in the blood vessel wall interpret the changes as a danger sign, and signal for healing reinforcements from the body.

This begins an inflammatory response which is the type of chronic low-level inflammation that occurs in atherosclerosis. This inflammatory process changes the blood vessel wall, eventually generating a bigger, more complicated plaque. Ongoing inflammation signals to continue to build a bigger ‘band-aid’.

Other contributors to inflammation in the blood vessels include omega 6 fatty acids from vegetable seed oils (which are polyunsaturated) and elevated blood sugar levels from high sugar/carbohydrate diets. A high sugar/carb diet also leads to high triglycerides as well, which is sort of a precursor to higher levels of LDL.

LDL can also be abnormally high if you are losing weight, have a low thyroid, kidney disease, diabetes or Cushing’s syndrome.

Where Does HDL Come In?

The higher your HDL cholesterol the better, but benefits depend on how you get there.

HDL is generally very beneficial to the body. As levels of this “good cholesterol” decline, the likelihood of suffering a heart attack goes up. This is one reason why physicians measure cardiovascular risk by looking at triglycerides and the ratio of LDL to HDL.

HDL (the ‘good guy’ in the cholesterol panel) fights LDL (bad cholesterol). Like a well-trained military army, the HDL particles patrol the blood vessels, grabbing the cholesterol from circulating LDL particles and also from the dangerous, gunky plaque that lines blood vessels walls. This HDL army carries away their fatty cargo to the liver for recycling or disposal out the intestines.

However, HDL cholesterol is a bit more complex than just that. Instead of a single kind of particle, HDL cholesterol is a family of different particles. Some types of HDL are great at taking cholesterol away from LDL and blood vessel walls while other types are indifferent to cholesterol, and some even transfer cholesterol the wrong way — into LDL and cells.

Some HDL particles will protect LDL from oxidation, which is when LDL becomes dangerous. Other types of HDL particles can slow down inflammation and stimulate production of nitric oxide, a molecule that helps artery walls relax, and prevents blood clots from forming inside arteries, i.e., heart attacks and strokes.

So, the aim here is to keep the HDL numbers up. Exercise is a huge factor in raising up HDL numbers as is maintaining a healthy weight. And if you smoke cigarettes, quitting will raise up your HDL just by stopping—in addition to all those other health benefits.

In general, women tend to have higher HDL numbers than men, but postmenopausal women need to pay close attention to HDL numbers. After you’ve gone through menopause, HDL tends to decrease, raising your risk of heart attacks and strokes.

What About Triglycerides?

Having triglycerides over 150 can increase your risk of heart disease. Triglycerides are a type of fat found in your blood. When you eat, your body converts calories—especially from carbs and sugars into fat, via the liver. The triglycerides are stored in your fat cells and in your liver. Along the way, triglycerides can be released for energy between meals or for endurance activities.

The triglyceride measurement is a ‘no-brainer’. If you eat more calories than you will burn, particularly from high-carbohydrate foods, this is converted directly into triglycerides.

Many people have high triglyceride levels due to being overweight/obese, physical inactivity, cigarette smoking, excess alcohol consumption and/or diet. High triglycerides are primarily a lifestyle-related risk factor.

High triglycerides are strongly connected to the more harmful smaller, denser VLDL. High triglycerides, then, could indicate that you have more oxidized (or oxidizable) LDL.

High fructose corn syrup, when consumed, is immediately turned into fat by the liver. This fat is triglycerides. Only two weeks of modest consumption of high-fructose corn syrup causes cholesterol and triglycerides levels to rise, and the more consumed, the greater the increases.

A study reported in The American Journal of Clinical Nutrition, shows that the more high fructose corn syrup, the worse the lipid profile. So, if you consume a lot of high fructose corn syrup, you can drastically—and quickly–lower your triglycerides and LDL just by eliminating that one ingredient.

Side note: when I worked in the hospital as a nurse, it was very obvious to see which people had high triglycerides. Much like salad dressing that separates, you could actually see the fatty particle layer in someone’s blood.

Because of the conflicting information tossed about concerning cholesterol and saturated fats, you may think that cholesterol in foods and saturated fats are harmful substances that should be avoided at all costs. Many still do—in fact, many conventional doctors do.

In fact, though, quite the opposite is true. Cholesterol is an essential element in our bodies. It is found in all the cells of the body, particularly in the brain and nerve cells. As cells go through the constant renewal process of dying, and news ones are created, cholesterol is the major building block for our cell walls.

Cholesterol is also used to make a number of other important substances: sex hormones (including testosterone, estrogen, and progesterone), participating in the immune response, helping creating bile acids, and vitamin D 3. Our bodies use large quantities of cholesterol every day and it is vital to life.

Your cholesterol profile may be influenced by other conditions such as alcohol consumption, cigarette smoking, hypothyroidism, untreated diabetes or pre-diabetes, pregnancy, lactation, stress, kidney disease, and liver conditions. Weight loss or fasting can also temporarily increase cholesterol. Ask your health care provider to measure other important biomarkers, including C-reactive protein (an inflammatory indicator), oxidized LDL, and ApoB, or Apoliprotein B.

Cholesterol may be derived externally from animal products in your diet, but this less than twenty percent of your body’s cholesterol needs. Your body will make up the difference. If you eat less cholesterol than you need, your body compensates by making more.

Key to remember:

• A raised blood cholesterol is not a predictor of coronary artery disease.
• Research has established inflammation as one of the primary factors in atherosclerosis.
• A low carb/low grain/low sugar diet consisting of grass fed meats, wild caught fish, free range chicken and vegetables combined with regular exercise and maintaining a good weight, can reduce risk of inflammation, heart attacks and strokes.
• The level of cholesterol in your blood is affected very little by the amount of cholesterol in your diet.

References
https://health.clevelandclinic.org/sweet-tooth-spells-trouble-heart/
https://www.marksdailyapple.com/cholesterol/
https://www.marksdailyapple.com/how-to-interpret-cholesterol-test-results
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186
https://www.healthline.com/health/vldl-vs-ldl

Barry Groves, PhD, “The Great Cholesterol Lie”
http://www.second-opinions.co.uk/cholesterol_myth_1.html

By Peter Libby, “Atherosclerosis: The New View”, Scientific American, November 10, 2008.
https://www.health.harvard.edu/newsletter_article/hdl-the-good-but-complex-cholesterol

The post The Truth About Cholesterol appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

High blood pressure is very common problem, especially here in the United States. High blood pressure can often be a precursor to other cardiovascular problems, especially heart disease.

Blood pressure is the force of our blood on the walls of the arteries. As the heart beats, it pushes out fresh, oxygenated blood throughout the body. Blood pressure is measured in two numbers, the systolic or top number and the diastolic or bottom number. The systolic number measures the pressure of your blood against your blood vessel walls as it is pumped out of the heart. The diastolic number measures the pressure in your blood vessels when the heart rests between beats.

Healthy blood pressure readings are between 90-120 systolic, and 60-80 diastolic. When blood pressures are above 120/80, they are are considered high and you are considered “pre-hypertensive”.

When blood pressure measures 140/90 or above, this is considered true hypertension and requires medical treatment. When blood pressure measures over 180, this is a medical emergency and needs immediate medical attention.

While not a lot is known about the causes of high blood pressure, it is known that diet and lifestyle factors come into play. These can include:

• Smoking
• Diet high in processed carbohydrates
• Being obese or overweight
• Drinking alcohol
• Sedentary lifestyle
• Sodium intake
• High blood sugar

Most people, when diagnosed with high blood pressure, are given prescription drugs to help lower blood pressure. These drugs can have a lot of unpleasant side effects including dizziness, nausea, coughing, erectile dysfunction, nervousness or feeling constantly fatigued.

Diet and lifestyle can go a long ways towards helping to lower blood pressure–without the unpleasant side effects. Simple additions such as regular exercise, healthy sleep habits, cutting back on alcohol, and a better diet low in sugar and carbohydrates have been proven to help.

Certain foods, such as garlic, have been used for many years to help lower blood pressure and reduce heart disease risk.

Garlic contains a powerful mix of nutrients and serious health benefits including its sulfur compounds, amino acids, antioxidants, and vitamins and minerals. Its primary ingredient is a substance called, allicin.

While garlic works as a great flavoring ingredient to many of your dishes, it really performs well as a natural medicine. If a pharmaceutical company could copy all of garlic’s amazing health benefits, it would be one of the most in-demand drugs on the market! Garlic helps to lower cholesterol and thins blood to help prevent blood clots.

Garlic also has a powerfully beneficial effect on blood pressure. Garlic contains a substance called gamma-glutamylcysteine which is a natural angiotensin-converting enzyme, similar to the ACE inhibitor blood pressure medications. When this natural phytochemical teams up with allicin, it gives garlic the ability to dilate blood vessels and very effectively lower blood pressure.

Another pharmaceutical medication for high blood pressure, Atenolol, which is a beta blocker, works by blocking epinephrine in the body. This slows the heart rate, blood pressure and strain on the heart. Beta blockers can often have unpleasant side effects. In the Journal of Pharmaceutical Science, study results show garlic to work better than atenolol—without the side effects of dizziness, constipation, lack of energy and erectile dysfunction.

Garlic’s ability to lower blood pressure may be related to its antioxidant and sulfur content and its ability to stop inflammation. Allicin also appears to increase the production of hydrogen sulfide and nitric oxide, both of which help to lower and regulate blood pressure. Allicin also appears to increase the production or availability of hydrogen sulfide and nitric oxide, two compounds crucial for regulating blood pressure levels.

Experts also believe that garlic’s anti-inflammatory and antioxidant properties may further contribute to garlic’s ability to reduce or prevent rises in blood pressure levels.

Fresh garlic is about as potent as it gets—as garlic supplements can contain very little active allicin. Adding a diced up garlic clove every day or so to your dishes is a great way to get good amounts of garlic. Raw garlic is the best, since cooking can destroy some of its benefits. There is new research showing that raw, aged garlic often has the highest quality medicinal value, along with organic garlic.

According to Healthline researchers, the following forms and amounts of garlic have the best blood pressure-lowering effects:

• 188 mg of egg-yolk-containing garlic powder per day for 12 weeks
• 400 mg of raw garlic per day for 6 months
• 240–2,400 mg of aged garlic extracts per day for 2–23 weeks
• 600–2,400 mg of garlic powder per day for 8–24 weeks
• 12.3 mg of garlic oil per day for 16 weeks

Always discuss your intake of garlic with your health care provider about using garlic as a blood-pressure remedy—especially if you are already taking a prescription medication for blood pressure.

Sprinkle your garlic liberally on your dishes and share it with your family and friends. It’s great for all around good health!

Speaking of blood pressure…there has NEVER been a blood pressure medication without very dangerous side effects…and there never will be.

If you take medications for high blood pressure you’re rolling the dice on your life, but it doesn’t have to be that way. Click below to watch a short video from my good friend Joe detailing exactly how to beat high blood pressure for good and avoid the cost and dangers of drugs…

4 Powerful Foods & Herbs that Normalize High Blood Pressure

References
https://www.healthline.com/nutrition/garlic-for-blood-pressure#dosages-forms
https://www.medicalnewstoday.com/articles/322284
Geary, M. and Ebeling, C. The Blood Pressure Fix, 2018. Nutrition Watchdog.
https://www.ndtv.com/health/ditch-the-pill-switch-to-garlic-for-high-blood-pressure-heres-how-should-you-consume-it-1916594

The post Garlic Can be Effective as Medication at Lowering Blood Pressure appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, BSN,co-author of the best-sellers: The Fat Burning Kitchen,The Top 101 Foods that Fight Aging&The Diabetes Fix

Headaches, skin rashes, skin breakouts, brain fog, depression, anxiety, ADHD and even anemia may be sly symptoms of gluten intolerance–even if you have tested negative for celiac disease. And even if you’ve never had any of the digestive discomfort that most people recognize as the primary symptom of gluten intolerance.

You see, conventional tests done by your doctor may only be showing you a small part of the picture. While the standard gluten lab test may turn up negative, you can still be having a serious physical and mental reaction to gluten and other components in wheat, rye and barley.

Here’s the reason–

Wheat contains more than just the ‘gluten’ that you react to. Wheat contains several proteins including gliadin, alpha gliadin, glutenins, agglutinins, and prodynorphins that can cause reactions.

When wheat is eaten, the body begins to break down these proteins in the digestive tract. Enzymes called tissue transglutaminases (tTGs) are produced. During this process, additional proteins are formed called deamidated gliadins and gliadorphins. Yes, I know that is a lot to ‘digest’, but stay with me on this–

Celiac disease does major damage to the small intestine and destroys its sensitive lining that absorbs nutrients from food. When you are tested for celiac disease, you are tested for only ONE specific gliadin, alpha gliadin and tissue transgluaminase, tTG-2.

But here’s some VERY important points to consider:

• People can and do react negatively to other components in wheat and gluten that are not included in the standard celiac/gluten intolerance test.
• Even if you test negative for celiac disease you can have serious negative reactions to other wheat proteins or transglutaminases.
• For every ONE case of celiac disease diagnosed, 6.4 cases of gluten intolerance remain undiagnosed — many with NO gastrointestinal symptoms at all. That means that only about 15 percent of people with gluten issues are actually diagnosed.
• Gluten intolerance can be a real health problem. This is called Non Celiac Gluten Sensitivity or NCGS.

Silent Celiac Disease

The common symptoms that most physicians recognize as being associated with celiac disease are bloating, gas, indigestion and diarrhea. What is less common are some of the other physical symptoms—some of the serious—of gluten intolerance, that may not even include any digestive symptoms at all.

Gluten intolerance can manifest itself in a variety of ways in different body systems, making it a tricky masquerader. This insidious condition can affect nearly every system in the body including brain, nervous system, bones, teeth, skin, endocrine system, liver, blood vessels, and of course the digestive system.

Brain Fog

Brain fog can happen as a result of inflammation, and inflammation is one of the hallmarks of this health issue. Brain fog can occur in the morning when you first wake up, hours after you’ve ingested gluten, or can happen right after eating foods containing gluten. Brain fog makes you feel excessively tired and fatigued, with a feeling of fogginess, making it hard to focus or think clearly.

Depression and Anxiety

At least a quarter of those with celiac disease or gluten intolerance report anxiety or depression frequently. Studies show that those with celiac disease or NCGS have reported that they are much more likely to feel anxious, have panic disorder, social phobias, ADHD or depression.

Another way to look at this is if you have any issues with anxiety, depression, or ADHD, you should strongly consider eliminating ALL gluten from your diet for at least 2-3 weeks to see if you have an improvement in symptoms. It is very possible that these symptoms are a manifestation of either silent celiac disease or NCGS.

Headaches and Migraine

Headaches and migraines have a strong connection to gluten reactions as well. In fact, people with celiac disease and NCGS report having headaches and migraines at a much higher rate than the rest of the population. If you have frequent headaches or migraines, it’s time to consider removing gluten from your diet.

A 2018 review of multiple studies published in Nutrients found that the prevalence of headaches reported in those who had diagnosed celiac disease was 26 percent, significantly higher than control groups without celiac sensitivity. The review also noted that headaches and migraines, were often reported as the first symptom of celiac disease—a far cry from the usual digestive issues.

To back up this up, another study in the medical journal Headache found that 56% of people with reported gluten sensitivity, and 30% of those with diagnosed celiac disease, suffered from chronic headaches compared to only 14% of people in the non-celiac control group.

Skin Rashes and Eczema

People with silent celiac disease (no digestive symptoms) or NCGS can also develop painful burning rashes, psoriasis, or other undefined dermatitis. This occurs after consuming foods with gluten in them, although it may be very difficult to discover the connection if there are no corresponding digestive symptoms to go with this.

The most common skin disorder connected to gluten causes is a painful rash called dermatitis herpetiformis. DH is actually a skin condition closely linked to celiac disease or NCGS.

One of the hallmarks of this skin condition is that the reaction to gluten occurs primarily in the skin, but no obvious intestinal discomfort is apparent. While people with DH are at the same risk for the complications suffered by people with celiac disease, as many as 20% of people with DH may have a normal intestinal biopsy.

DH can be diagnosed definitively with a skin biopsy. If you have odd itchy rashes or scaly skin, eliminate all gluten from your diet and see what happens. You may notice a positive result immediately.

[Personally, I suddenly started having horrible, burning, extremely itchy rashes all over my face and neck in my mid 40’s. I had no digestive symptoms to speak of. Although I went to several doctors no one could find a cause. It took me two full years of eliminating possible irritating foods, lotions, and soaps to figure out a connection. Once I removed all gluten from my diet, no more rashes!]

Anemia

Iron deficiency anemia is a very common trait linked to both celiac disease and NCGS. Some research notes that it may often be the FIRST noticeable connection to celiac disease or gluten sensitivity, and up to 75 percent of those who have been diagnosed with anemia may also be gluten intolerant. Studies show that anemia is reported as the most frequent symptom of adult celiac disease or NCGS.

Gluten disorders interfere with absorption of iron, vitamins and other minerals in the gut and anemia tends to be one of the first signs of malabsorption. Even worse, anemia makes one feel tired and weak, further exacerbating the fatigue that gluten can cause.

Long Term Damage Caused by Celiac Disease or NCGS

If the above health symptoms don’t get your attention about the possibility of eliminating gluten from your diet, take a look at the list below. These diseases often result from long-term exposure to gluten—whether it is celiac disease, silent celiac disease or NCGS. These include:

• Epilepsy
• ADHD
• Schizophrenia
• Diabetes
• Osteoporosis
• Multiple Sclerosis and Amyotrophic Lateral Sclerosis
• Thyroid Disorders
• Fibromyalgia
• Peripheral Neuropathy
• Dementia
• Gluten Ataxia

One study actually found a very strong link to gluten sensitivity and neurological conditions of unknown origin. And for some people with gluten sensitivity, the primary symptom they experienced was neurological dysfunction. The data suggests that nearly 60 percent of people with neurological dysfunction of unknown origin test positive for anti-gliadin antibodies.

What about you? Are you or anyone you know experiencing any of the above health issues? Even if you have tested negative for gluten or don’t have any of the usual digestive reactions to gluten, gluten may still be the root cause for some of your nagging health problems.

There is no ‘for-sure’ test for non-celiac gluten sensitivity, but as many as 1 out of 20 Americans may have this malady. And unfortunately, many doctors still do not believe that NCGS even exists in spite of it being validated as a real clinical condition.

Since conventional medical doctors may still be hesitant to connect gluten to various health issues. I still believe the very best test for gluten reactions is to do an elimination diet for 30 days, and then reintroduce it for 48 hours, eating it at every meal. Record all physical, mental and emotional symptoms ranging from 1 hour after gluten ingestion to 48 hours after the last gluten consumed.

The majority of studies here have investigated whether or not certain health issues are signs of gluten intolerance, and whether or not they can be addressed by going gluten free. And it turns out, these health problems—including the serious health problems—improved or totally resolved when following a gluten-free diet.

According to Dr. Chris Kresser, this test by Cyrex Laboratories offers a comprehensive blood panel that will screen for all wheat and gluten proteins. Even then, it should not totally replace a gluten challenge. Note: this blood test will need to be ordered by your physician or another healthcare provider.

Whether you may have silent or atypical celiac disease or non-celiac gluten sensitivity, it is important to eliminate gluten from your diet to avoid long term damage to your bones, brain, nerves, digestive system, and more.

If you suffer from celiac disease, NCGS, or just want to AVOID gluten completely and you love bread, I have some NEWS for you!!!

My friend Kelly came up with the most delicious, healthy and most important gluten free bread! Click here to enjoy the world’s healthiest bread!

References
https://celiac.org/about-celiac-disease/related-conditions/dermatitis-herpetiformis/
https://www.verywellhealth.com/gluten-sensitivity-vs-celiac-disease-562964
https://www.verywellhealth.com/surprising-signs-you-may-have-a-gluten-allergy-4147574
https://www.verywellhealth.com/celiac-disease-and-migraine-563110

The post ‘Silent’ Celiac Disease May be Destroying Your Health appeared first on thenutritionwatchdog.com.

Cacao trees are native to the Amazon area. It was used and consumed by the pre-Columbian societies, including the Mayans as far back as 5,000 years ago. The ancient Mayans worshiped the cacao tree and the fruit of the cacao tree–cacao beans. It was even named, “Food of the Gods”. The Aztecs also consumed copious amounts of cacao. Montezuma emperor of the Aztecs is said to have consumed up to 60 portions a day. By the 18th century, cacao, and processed cocoa had become wildly popular all over Europe and North America, and today, most of the world enjoys cacao, cocoa or chocolate in some form or another.

Raw cacao contains some amazing health benefits for your entire body. If you’ve ever wondered if it’s okay to indulge in cacao or chocolate, read the REAL truth below.

What is the difference between cacao and cocoa—or chocolate? “Cacao” is not just a fancy way to say cocoa. Even though cocoa and cacao begin as the same substance—the seed pods from the Theobroma Cacao tree, the processing changes everything!

Once the pods are picked, the cacao beans are separated out and dried. After that, the processing makes all the difference in whether it stays as ‘cacao’ or becomes ‘cocoa’. Cocoa is heated with high heat and processed for a smoother, sweeter taste, but the heat processing kills much of its amazing nutrients and powerful antioxidants.

We hear about health benefits of chocolate all the time, but the bottom line is that most of these health benefits relate to ‘cacao’ and not nearly as much to ‘cocoa’. Most of the scientific studies done on the health benefits have been with cacao, not processed cocoa. Buying a chocolate bar at the store will not give you the same fantastic health benefits of cacao.

100 grams of raw cacao powder contains an ORAC (oxygen radical absorbance capacity) of 95,500–which is its antioxidant value. Once it’s processed into cacao nibs, the ORAC value drops to 62,100, and it drops down to 26,000 for processed cocoa. As you can see, cacao has almost four times the antioxidant power as processed cocoa.

This means raw or minimally-processed cacao is a superfood. In addition to its massive supply of antioxidants, and over 300 powerful and unique phytochemicals, it also is rich in nutrients including magnesium, iron, potassium, calcium, zinc, copper, and manganese. And add to that protein, carotene, thiamine, riboflavin, sulfur, flavonoids, antioxidants, and essential fatty acids. The perfect balance of all these elements together work synergistically to create amazing healthy benefits throughout the body! Cacao benefits your mind, your body and your health.

Cacao Fights Depression and Brings on Bliss

Cacao is a great source of four scientifically-proven natural happiness chemicals including serotonin, tryptophan, tyrosine and phenylethylamine. These neurotransmitters and brain nutrients are associated with feelings of calmness, happiness, and well being.

Cacao also contains an ingredient called ‘anandamide’, which is a molecule that actually creates a feeling of euphoria and bliss. Cacao nibs or raw cacao contain the highest levels of anandamide. Anandamide actually helps to increase neurogenesis, which is the formation of new nerve or brain cells. This also helps to create both an anti-anxiety and antidepressant effect.

Anandamide actually binds with the cannabinoid receptors in the brain, similar to marijuana, which brings about a state of blissful happiness and relaxation. But—in addition to the anandamide, cacao contains ingredients that help to inhibit the breakdown of the anandamide in the body, helping to increase its uptake and prolonging that feeling of bliss.

Cacao also boosts the body’s natural production of serotonin, that neurotransmitter that creates a calm and happy feeling. Most prescription antidepressants contain ingredients maintain and prolong the body’s serotonin, but of course, cacao is a much safer natural antidepressant.

Cacao Helps Put You in the ‘Mood’ and Improve Sex Life

The brain’s primary love chemical is a neurotransmitter chemical called ‘phenylethylamine’, or PEA for short. We get a rush of this compound when we’re attracted to someone, along with endorphins and opium-like neurochemicals that hit our pleasure centers. PEA helps to create the neurotransmitter, dopamine, that contributes to that pleasurable, on-top-of-the-world feeling that attraction brings.

Cacao contains PEA in slightly less intense doses but is it any wonder cacao and chocolate have been associated with love, lovers, and Valentine’s Day? In addition, PEA helps improve libido, which is another reason chocolate is popular on Valentine ’s Day!

Brain scans in a British study showed that eating dark chocolate creates a more intense and longer brain buzz than a passionate kiss does. Researchers monitored the brains and heart rates of couples while they kissed passionately or ate chocolate. The brains of both men and women showed greater stimulation while the chocolate melted on their tongues than when their tongues were tied in a passionate kiss. Keep in mind, though, PEA is heat-sensitive and only present in un-roasted, unprocessed raw cacao.

Because cacao also contains high levels of magnesium, it acts as a relaxant for blood vessels, opening them up and increasing blood flow. Increased blood flow works on the sexual organs as well, increasing blood supply for men and women where it counts, which aids in sexual arousal and stimulation as well. It also combats erectile dysfunction, helping men perform better and longer.

Prevents Heart Attack and Strokes

Flavanols are the powerful anti-inflammatory antioxidant compounds found in cacao. These antioxidants help to reduce the sticky platelets that form in the blood, one of the key factors in the blood clots that cause heart attacks and strokes. Cacao has been shown to prevent blood clots better than aspirin.

Cacao’s generous amounts of magnesium and other antioxidants help to lower blood pressure, one of the risk factors in heart disease. Cacao helps to produce nitric oxide in the body, which relaxes and dilates blood vessels and improves blood flow, helping to prevent heart attacks and strokes. What’s even better, cacao helps to reduce the harmful LDL cholesterol that is a risk factor in heart disease.

A scientific review of nine different studies involving 158,000 people found a strong correlation with higher chocolate consumption and a lowered risk of heart disease, strokes, and death. Definitely strong reasons to turn to chocolate, especially raw cacao, for heart health and a longer life.

Besides a lowered risk of heart attacks, cacao is also valuable in helping to prevent heart failure issues. A couple of Swedish studies showed a daily dose of about 1 ounce of chocolate helped lower the rate of heart failure.

Slows Down Aging

Blueberries have some of the highest levels of antioxidants, but raw cacao has over 40 times the antioxidants of blueberries! Its super high ORAC (antioxidant rating) score shows cacao’s ability to conquer free radicals that cause cell damage and death—which also leads to diseases such as cancer and Alzheimer’s.

These potent polyphenol antioxidants in cacao belong to the same group of antioxidants as green tea and red wine, known for their anti-aging benefits. These anthocyanins (similar to what is in grapes), and catechins (similar to what is in green tea) protect our cells from premature oxidation and help us stay looking and feeling younger, longer. Not only does the consumption of raw cacao improve the quality of your skin, but it can also prevent premature aging elsewhere in your body as well.

Improves Asthma

Asthma is a serious chronic inflammatory respiratory disease that causes the bronchial tubes to go into spasms and constrict, restricting air flow to the lungs. Cacao contains the substances theobromine and theophylline which are highly beneficial to those with asthma.

These two compounds together work to relax the bronchial spasms, open up the airways, and help stop coughing. Theophylline also contains anti-inflammatory compounds, which also soothes asthma attacks.

Polyphenols Improve Brain Function

Several studies have found that polyphenols, such as those in cocoa, may reduce your risk of neurodegenerative diseases by improving brain function and blood flow. These natural chemicals can actually cross over into the brain, improving brain function.

Flavanols from cacao are absorbed into the bloodstream and accumulate in the brain’s hippocampus, a region responsible for memory and learning. These flavanols then begin to form new brain cells, while improving their function and also protecting them from dangerous free radicals.

Flavanols from cacao also increase production of nitric oxide, which opens up blood vessels in the brain, improving the blood supply to your brain. This creates better brain function, and this increased blood flow also helps clear toxins from the brain. This increase in blood flow and better brain function also has positive impacts on those with Parkinson’s disease and Alzheimer’s disease as well.

Fights Cancer

Many types of cancer develop when the cells in our body have mutations in the DNA. Mutations in cells are often cancerous and can grow into tumors which then spread through the body. Powerful antioxidants can actually protect the cells’ DNA from mutations, and help to create strong, healthy cells that resist cancer.

Studies on some of the components of cacao have found that the antioxidants in cacao protect cells against the oxidative stress of free radicals, reduce inflammation, inhibit cancer cell growth, induce cancer cell death and help prevent the spread of cancer cells. Animal studies with cacao and diets have shown positive results fighting breast, pancreatic, prostate, liver and colon cancer, as well as leukemia.

Cacao Improves Type 2 Diabetes Symptoms

Antioxidants are very helpful for those with type 2 diabetes; they help to control blood sugar and protect against the harmful effects of glucose. Epicatechin, a flavanol in cacao, activates key proteins and help regulate glucose production, even among diabetics, helping to keep glucose levels more stable.

Test tube studies indicate that the flavanols in cacao can slow down carbohydrate digestion and absorption in the gut, improve insulin secretion, reduce inflammation and stimulate the uptake of sugar out of the blood and into the muscle. Eating small amounts of flavanol-rich dark chocolate or cacao helps to improve insulin sensitivity, lower blood sugar, and reduce inflammation in diabetic and nondiabetic people. Some studies have shown that a higher intake of flavanols, including those from cocoa, can result in a lower risk of type 2 diabetes.

Note of caution: Commercially prepared cocoa, dark chocolate and chocolate bars from the grocery store are generally low in these helpful antioxidants and high in added sugars and should be avoided. Raw unprocessed cacao should be the only type of chocolate considered for its beneficial health effects.

Immune Boosting and Anti-Inflammatory

As you probably know, many of the disease processes in our body are related to inflammation. Inflammation comes from our body’s immune response. A healthy immune response successfully battles outside invaders like viruses, bacteria, cancer, and other pathogens.

Out of control inflammation often turns on itself, creating inflammation in the body, which leads to diseases like heart disease, diabetes, Alzheimer’s, arthritis, and more. An out of control immune system can become an autoimmune disease when the immune system goes haywire and begins to attack the body. Cacao helps to not only cool the autoimmune fires in your body, but it also helps to strengthen the immune system against dangerous outside invaders as well.

Boosts Energy

Raw cacao contains both caffeine, a stimulant, and theobromine, another milder stimulant, similar to what is found in green tea. Both these two ingredients provide an energy boost, along with its high magnesium content.

Magnesium is essential for humans and is required in relatively large amounts. Magnesium is a co-factor in >300 enzymatic reactions and essential to many crucial body functions, including a regular heartbeat, blood vessel function, proper nerve function and muscle relaxation. Magnesium is also needed for bone formation and can also be referred to as a natural ‘calcium antagonist’. Magnesium is helpful to restful sleep as well as energy production.

If you are not getting a restful night’s sleep and constantly feel stressed, tight and anxious, it is likely you have a magnesium deficiency—as does about 80% of the population. Thankfully, raw cacao is an incredibly delicious source of magnesium which will significantly boost your energy levels, help you sleep better and relax.

Helps with Weight Control

Cacao and even dark chocolate are a body’s best friend when it comes to weight control. Surprised? A population study found that those who ate chocolate more often had a lower Body Mass Index (BMI) than people who ate it less often—even though the chocolate eaters ate more calories and fat.

Another weight loss study published in the prestigious Internal Archives of Medicine found that a group on a low-carbohydrate diet given 42 grams or about 1.5 ounces of 81% cocoa a day lost weight faster than the regular diet group. A dieter’s BEST friend!

However, heavy chocolate consumption of milk chocolate or commercially prepared chocolate can make you GAIN weight, but in controlled studies with low-sugar chocolate that is 81% cocoa or even better, cacao—you lose weight. Cacao has the highest amounts of bioflavonoids, and therefore has the biggest weight loss benefits.

Better Gut Health

We have all by now probably heard about all those lovely critters in our gut and how the right balance of them contributes to our good health. But did you know that those cute little guys down in our digestive system LOVE chocolate too? We also need to feed and nourish our little intestinal pets, and one of those foods or ‘prebiotics’ as they are called, is chocolate. Prebiotics are little fibers in certain plant-based foods that don’t get fully digested until they get down in our large intestine where our happy little gut bacteria feast on them.

A healthy gut microbiome helps to support a healthy immune system, produce serotonin to balance out our moods, optimize our weight, absorb nutrients, and keep us healthy. In one study, 22 subjects eating a high-flavanol cacao experienced significant increases in their gut populations of the probiotic superheroes, Bifidobacteria and Lactobacilli.

Shiny, Healthy Hair and Smooth Skin

Cacao helps you have glowing, healthy skin due to its flavonoids. Flavonoids help to create that warm, rosy, healthy glow you see in some individuals who eat diets high in antioxidants. Studies show that people actually are more attracted to those with glowing healthy skin from diets high in antioxidants.

In 2006, a study published in Journal of Nutrition found that women who drank cacao containing at least 326 mg of flavanols a day had better skin texture, improved micro-circulation in their skin, better skin color and increased oxygen saturation. Increased blood flow also promotes better cell regeneration which is necessary for younger looking, soft, glowing skin.

Collagen and keratin are key ingredients for thick healthy hair, soft firm skin and nails. Cacao contains plenty of sulphur to help our bodies produce collagen and keratin. Sulphur also helps with blood sugar regulation, tissue repair and strong immune systems. And one more thing for beautiful smooth skin–long-term ingestion of cocoa has been known to protect against wrinkles and aging from sun exposure, prevent skin cancer, and improve hydration of your skin.

Eases Pre-Menstrual Syndrome

Women who are having trouble with PMS often reach for chocolate. There is actually a scientific reason for this. PMS sufferers are often low in magnesium, especially during certain parts of their cycles. Cacao contains very high levels of this essential nutrient, and helps in relieving symptoms of PMS including irritability, moodiness, sleeplessness, menstrual cramps, headache and more.

Cacao boosts brain levels of serotonin, the body’s feel-good brain chemical, also helping ease the symptoms of PMS. Serotonin levels often drop dramatically in many women who struggle with PMS, so boosting this neurotransmitter aids in pain-relief, lessens irritability and smooths out moodiness, and eases the pain of menstrual cramps. This delightful treat helps create calming hormones and restores feelings of well-being.

Helps Fight Cavities

Recent studies from Tulane University have discovered cacao has an extract in it that is actually more effective than fluoride in preventing cavities—and definitely less toxic! The theobromine in cacao also combats plaque, that sticky film that can stick to your teeth. This crystalline substance from cacao can actually help to harden teeth enamel, protecting against cavities.

In addition, cacao contains many other compounds that fight bacteria in the mouth and help to protect the teeth against decay. In one study, rats infected with oral bacteria that were given cocoa extract had a significant reduction in dental cavities, compared to those given only water. I’d love to find a toothpaste made from cacao, but thus far there isn’t one! Instead of ingesting potentially harmful fluoride, try nibbling on cacao nibs for stronger, healthy teeth.

Tastes Divine

What is it that makes cacao and chocolate so sinfully delicious and addictive?

Scientists have been trying to study this phenomenon for years. Eating chocolate lights up all the pleasure regions of the brain similar to when a drug addict uses cocaine. And as you may have read, eating chocolate can actually stimulate those pleasure centers of the brain more than a passionate juicy kiss!

Cacao is full of natural ‘feel good’ chemicals like anandamide, a chemical that exists naturally in the brain. Normally our bodies break down anandamide fairly quickly but some scientists think the anandamide in chocolate helps the natural anandamide in our brain to last longer—in other words, giving us a longer-lasting “chocolate high.”

Another theory about those who crave and eat large quantities of chocolate is that they may be deficient in magnesium. Your body will crave foods that contain those things it is deficient in, so if you are missing out on magnesium, you may be eating chocolate or cacao to make up the difference.

Raw cacao is available in nibs, powder and some chocolate bars. Cacao nibs are basically just dried cacao that is virtually unprocessed. Best ways to get cacao in your diet? Try these ideas–

• Hot/cold cacao drink–Mix cacao with your favorite type of milk for a warm chocolate drink or a cacao milkshake.
• Smoothies–Cacao can be added to your favorite healthy smoothie recipe to give it a richer, chocolatey taste.
• Dairy free chocolate mousse—Blend avocado, cacao, almond milk and a sweetener like dates or maple syrup, for a thick vegan chocolate mousse.
• Sprinkle on Greek Yogurt—Add some delicious antioxidants to your yogurt!

Cacao is still the food of the gods, but be sure you get raw, organic unprocessed cacao to fully enjoy the total bliss of its magnificent health benefits. Mmm. Mmm.

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