7 health positives for curcumin

Curcumin is one of the safest and most powerful bioactive plant compounds

7 health positives for curcumin NutriShield Multi Vitamins and Minerals

 


DEFINITIVE GUIDE TO CURCUMIN AT A GLANCE

Curcumin is a remarkable nutrient. Clinical evidence shows that:

♦ CURCUMIN is a powerful anti-inflammatory and anti-oxidant
♦ CURCUMIN can be as effective as Prozac in lifting depression
♦ CURCUMIN contributes to heart health by supporting free flowing arteries. It may be as effective as statins for dealing with atheroma.
♦ CURCUMIN appears to have several roles in an anti-cancer regime
♦ CURCUMIN improves mobility and reduces joint pain in arthritis sufferers


It has many proven medical benefits for brain, heart, joint health and even cancer risk reduction.

Curcumin is both anti-inflammatory and a powerful anti-oxidant. Derived from the bright yellow root of turmeric, curcumin has only one disadvantage – it is not well absorbed into the bloodstream by itself.

But its bioavailability is enhanced by an astonishing 2,000% when it is ingested along with piperine which is, itself, derived from black pepper. And yet further enhanced in the presence of an oil because it is fat soluble – which is why the combination with Omega 3 in NutriShield is ideal.

Look for curcumin in supplements that is ‘standardised’ as an extract at a level of 95%, as this obviously means it has very high levels of the bioactive compound.

7 Positives for Health

1. Curcumin is a powerful anti-inflammatory

7 health positives for curcumin NutriShield Multi Vitamins and MineralsCurcumin has been found to block the action of a strongly pro-inflammatory molecule called NF–kB. This switches on genes that lead to inflammation. It has also been shown to lower levels of a key marker of inflammation called CRP – C-Reactive Protein.

2. Curcumin is a powerful anti-oxidant

7 health positives for curcumin NutriShield Multi Vitamins and MineralsCurcumin’s anti-oxidant action can slow or stop the chain reactions involved in free radical damage.

 

3. Curcumin protects the brain

7 health positives for curcumin NutriShield Multi Vitamins and MineralsOver and above its anti-oxidant effect as a brain neuron protector, curcumin may have another brain health role.

Studies show that curcumin can increase levels of BNDF, a hormone that is responsible for youthful brain function, and this may delay age-related brain deterioration.

4. Curcumin improves heart health by reversing the hardening and narrowing of arteries

7 health positives for curcumin NutriShield Multi Vitamins and MineralsThe endothelium is the normally smooth lining of your blood vessels including your arteries. It helps regulate blood pressure and blood clotting and is involved in the inflammatory response. “Endothelial dysfunction” is a cause of atheroma – the dangerous narrowing and eventual hardening of the arteries.

But atheroma and endothelial dysfunction are reversible – and an 8 week study showed that curcumin was as effective as the commonly prescribed statin, atorvastatin.

5. Curcumin can ease pain and increase mobility in arthritis

7 health positives for curcumin NutriShield Multi Vitamins and MineralsStudies show that it inhibits a pain enzyme called Cox-2 – a mode of action rather like NSAIDs (Non Steroidal Anti-Inflammatory Drugs).

But the advantage of curcumin is that it is natural with no side effects.  Over 20 studies confirm that it supports joint mobility and pain relief.

6. Curcumin has multiple roles in combating cancer

7 health positives for curcumin NutriShield Multi Vitamins and MineralsA significant number of studies show that curcumin exerts what one researcher calls “multiple different suppressive effects on human cancers including breast cancer.”

The effects include inhibiting blood supplies to tumours, slowing their spread and even initiating the death of cancer cells.

7. Curcumin can slow ageing by preventing the shortening of telomeres

7 health positives for curcumin NutriShield Multi Vitamins and MineralsTelomeres are the protective little caps at the end of double-stranded molecules of DNA. Each time a cell divides, the telomeres get shorter. Once they get too short, the cell can no longer divide, and it becomes inactive and dies. The shortening of telomeres is a known marker of ageing.

Curcumin has been shown in several studies to prevent the shortening of telomeres.

Supplement with curcumin

Read more detail about the health benefits of curcumin below. There’s no question you’ll want to include it in your daily supplement regime.

There are 250mg of 95% Curcuminoid extract in every daypack of NutriShield Essentials and NutriShield Premium, supplements designed by Dr Paul Clayton, former Chair of the Forum on Food and Health at the Royal Society of Medicine.


More on all these health benefits of curcumin

7 health positives for curcumin NutriShield Multi Vitamins and Minerals

Anti-inflammatory

The latest medical evidence is clear – chronic (ie. continuous) inflammation within tissues and cells is a key driver of almost every degenerative disease.

Inflammation is certainly a factor in heart disease, in metabolic syndrome, in Alzheimer’s, in obesity and diabetes, in arthritis and in certain cancers which start from sites of inflammation and makes the spread of cancer more likely.

So anti-inflammatory foods and nutrients should be in the front-line of your preventative health strategy.

Curcumin has been found to block the action of a strongly pro-inflammatory molecule called NF–kB. This switches on genes that lead to inflammation. It has also been shown to lower levels of a key marker of inflammation called CRP or C-Reactive Protein.

Anti-oxidant

Oxidative damage occurs when our bodies metabolise oxygen and create energy. So some oxidation is inevitable. But the process also creates free radicals which react with and damage cells, DNA, mitochondria and fatty acids in the body.

If the body has excess free radicals and insufficient anti-oxidants to neutralise those free radicals, then oxidative damage occurs.

In everyday life, oxidative or free radical damage is the process by which fat goes rancid and apples turn brown.

In the body, oxidative damage manifests itself eventually as:

  • Fatigue and premature ageing (via damage to mitochondria – the cell “energy factories”)
  • Wrinkled skin
  • A trigger for cancer (via damage to DNA)
  • Brain ageing and neurogenerative disease such as senile dementia (via damage to neurons)
  • Atherosclerosis (narrowing and hardening of arteries)
  • Degenerative eye disease – since the eye is an organ with intense oxidative activity and needs high levels of anti-oxidants to protect its unsaturated fatty acids.

An anti-oxidant can slow or stop the chain reactions involved in free radical damage.

As a powerful anti-oxidant, curcumin should definitely be in your supplement, along with at least 500mg of vitamin C, vitamin E, selenium, zinc, beta-carotene and CoQ10. All these, too, are anti-oxidants.

One well referenced study on free radicals and disease summarised the role of anti-oxidants.

The human species is not genetically adapted to survive past middle age, and it appears that anti-oxidant supplementation of our diet is needed to ensure a more healthy elderly population’.

Improves brain function

Over and above its role as an anti-oxidant and brain neuron protector, curcumin may have another brain health role.

A hormone called Brain Derived Neurotropic Factor (BDNF) is responsible for youthful brain function. Unfortunately this normally declines with age and appears to be a factor in depression and reduced cognitive function.  But studies show that curcumin can increase levels of BNDF and thereby may be effective in delaying age-related brain deterioration.

In addition, curcumin (so far only in laboratory tests) has been shown to be able to pass into the brain and help increase the clearance of the beta amyloid plaque cells that characterise Alzheimer’s patients’ brains.

One of the symptoms of inflammation in the brain is what is commonly called ‘brain fog’ – poorer concentration, mood malaise and memory impairment.

The Journal of Psychopharmacology, reporting on a curcumin study on healthy older adults, stated that:

‘One hour after administration, curcumin significantly improved performance on sustained attention and working memory tasks, compared with placebo. Working memory and mood (general fatigue and change in state calmness, contentedness and fatigue induced by psychological stress) were significantly better.’

In another 6-week study, published in the US National Library of Medicine, curcumin at 1,000 mg a day was found to be as effective as the anti-depressant Prozac in reducing symptoms of depression, but better tolerated.

Improves heart health

The endothelium is the normally smooth lining of your blood vessels including your arteries. It helps regulate your blood pressure, and blood clotting and is involved in the inflammatory response. What’s called endothelial dysfunction is a cause of atheroma – the dangerous narrowing and eventual hardening of the arteries.

But atheroma and endothelial dysfunction are reversible – and an 8 week study showed that curcumin was as effective as the commonly prescribed statin, atorvastatin.

This specific function of curcumin amplifies the anti-oxidant and anti-inflammatory benefits of curcumin on heart health.

A presenter at the American Heart Association’s Basic Cardiovascular Sciences Annual Conference, in announcing his study results, was reported to say that:

“… curcumin supports clean, free-flowing arteries. Patients taking this pill saw 26% of gunk unclogged from their arteries.”

Although the words are hardly couched in the normal dry scientific language, it does capture the huge interest that health researchers now have in curcumin. In fact, one article claims that curcumin may have over 500 health benefits. That seems exaggerated, but the benefits on this page are well documented.

Alleviates the symptoms of arthritis

Arthritis is an inflammatory disease – as are all diseases ending in ‘-itis’.

So you would expect that curcumin could have a role in any natural arthritis treatment – and it does. Studies show that it inhibits a pain enzyme called Cox-2 – a mode of action rather like NSAIDs (Non Steroidal Anti-Inflammatory Drugs). But the advantage of curcumin is that it is natural with no side effects.  Over 20 studies confirm that it supports joint mobility and pain relief.

One summary study in the Journal of Alternative Medicine Review reported:

‘People taking curcumin saw pain scores drop by 60% … and stiffness scores drop by 73%.

But if you were taking curcumin as a supplement in a case of arthritis, you would ideally add Glucosamine, and co-factor vitamins D and K – as in JointShield.

Curcumin/turmeric can also be used topically to treat strains and muscle aches. Mix to a paste with a little olive oil and apply like an ointment.

Multiple roles in cancer risk reduction

For cancer to grow and form a tumour, it must develop a supply of blood vessels – a process called angiogenesis. That in turn supports metastasis or the spread on cancer cells.

A significant number of peer reviewed studies show that curcumin exerts what one researcher calls “multiple different suppressive effects on human cancers including breast cancer.”

The effects include inhibiting blood supplies to tumours, the slowing of spread and even the initiation of the death of cancer cells.

To date most of these studies have been animal studies or done on human cells in the laboratory. But a study in the Journal of Cell Biochemistry was able to state:

‘We conclude that telomerase inhibitory effects of curcumin underscore its use in adjuvant cancer therapy.’

We do know that many health researchers are using curcumin themselves.

Curcumin could be part of an anti-ageing programme

The anti-oxidant and anti-inflammatory properties of curcumin make it a candidate for a scientifically based approach to slowing ageing, because both inflammation and oxidative damage are deeply involved in ageing.

There is another effect noted in the study quoted above. Curcumin can prevent the shortening of telomeres.

Telomeres are the protective little caps at the end of double-stranded molecules of DNA called chromosomes. Each time a cell divides, the telomeres get shorter. Once they get too short, the cell can no longer divide, and it becomes inactive and dies. The shortening of telomeres is a known marker of ageing.

So it’s hypothesised that slowing or preventing the shortening of telomeres can slow biological ageing. Omega 3 and vitamin D are other natural nutrients that have been shown to help slow telomere shortening, as have weight loss and regular exercise.

Summary

If you are a nutritional supplement user, then curcumin should be in your supplement.

But so should plant derived micro-nutrients like green tea and grapeseed extract and Omega 3. And if you are over 50 when the body needs more nutrients but absorbs less, then add at least carotenoids like lutein, lycopene and beta carotene and CoQ10.

They all have solid scientific backing as helping to prevent long-term health problems whilst  contributing to noticeably improved short term energy and ‘feel-good’ status.

They are all included in NutriShield, a supplement designed by Dr Paul Clayton former Chair of the Forum on Food and Health at the Royal Society of Medicine.

 


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7 health positives for curcumin NutriShield Multi Vitamins and Minerals And register now for a free regular e-newsletter on the latest in nutrition and health research.


Dr Paul Clayton designed NutriShield as a comprehensive health7 health positives for curcumin NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of essential nutrients including polyphenols and flavonoids from fruits, vegetables and other plants like turmeric. See more detail elsewhere on this site or click on the button.


7 health positives for curcumin NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from bookstores or from Uni-Vite Healthcare here.

A free summary report and the opportunity to read the book online is available here.


See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. 7 health positives for curcumin NutriShield Multi Vitamins and Minerals


REFERENCES

Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases:Bharat B.Aggarwal, Kuzhuvelil B.Harikumar; The International Journal of Biochemistry & Cell Biology Volume 41, Issue 1, January 2009, Pages 40-59

Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Shoba G1, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Planta Med. 1998 May;64(4):353-6.

Inflammation in atherosclerosis. Libby P. Nature. 2002 Dec 19-26;420(6917):868-74.

Inflammation and cancer. Coussens LM, Werb Z. Nature. 2002 Dec 19-26;420(6917):860-7.

The Nuclear Factor NF-κB Pathway in Inflammation; Toby Lawrence; Cold Spring Harb Perspect Biol. 2009 Dec; 1(6): a001651.

Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa). Chainani-Wu N.  J Altern Complement Med. 2003 Feb;9(1):161-8.

The role of free radicals in disease. Florence TM. Aust N Z J Ophthalmol. 1995 Feb;23(1):3-7.

The role of mitochondrial DNA mutations and free radicals in disease and ageing. Lagouge M, Larsson NG. J Intern Med. 2013 Jun;273(6):529-43. doi: 10.1111/joim.12055. Epub 2013 Mar 7.

Brain-derived Neurotrophic Factor. Devin K Binder and Helen E Scharfman; Growth Factors. 2004 Sep; 22(3): 123–131.

Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB; Behavioural Brain Research Volume 239, 15 February 2013, Pages 27-30

Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients. Zhang L, Fiala M, Cashman J, Sayre J, Espinosa A, Mahanian M, Zaghi J, Badmaev V, Graves MC, Bernard G, Rosenthal M. J Alzheimers Dis. 2006 Sep;10(1):1-7.

Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population; Katherine HM Cox et al, Journal of Phschpharmacology

Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Sanmukhani J, et al: Phytother Res. 2014 Apr;28(4):579-85. doi: 10.1002/ptr.5025. Epub 2013 Jul 6.

Effect of NCB-02, atorvastatin and placebo on endothelial function, oxidative stress and inflammatory markers in patients with type 2 diabetes mellitus: a randomized, parallel-group, placebo-controlled, 8-week study. Usharani P, Mateen AA, Naidu MU, Raju YS, Chandra N. Drugs R D. 2008;9(4):243-50.

Curcumin and Cancer Cells: How Many Ways Can Curry Kill Tumor Cells Selectively? Jayaraj Ravindran, Sahdeo Prasad, and Bharat B. Aggarwal AAPS J. 2009 Sep; 11(3): 495–510.

Curcumin inhibits proliferation, invasion, angiogenesis and metastasis of different cancers through interaction with multiple cell signalling proteins. Ajaikumar B. Kunnumakkara, Preetha Anand, Bharat B. Aggarwal. Cancer Letters October 8, 2008. Volume 269, Issue 2, Pages 199–225

Curcumin exerts multiple suppressive effects on human breast carcinoma cells; Zhi‐Ming Shao et al; International Journal of Cancer Volume 98, Issue 2

Curcumin inhibits telomerase and induces telomere shortening and apoptosis in brain tumour cells. Khaw AK, Hande MP, Kalthur G, Hande MP.; J Cell Biochem. 2013 Jun;114(6):1257-70. doi: 10.1002/jcb.24466.

The healthiest fats and oils

Coconut oil? Olive oil? Avocado oil? Butter? What’s the healthiest?

Here’s the skinny on healthy fats. With such a range of oils and fats in the stores and conflicting advice – often from biased sources – choosing the healthiest is not easy.

The healthiest fats and oils NutriShield Multi Vitamins and Minerals

The 3 main criteria for healthy oil or fat choice are:

  1. The ratio of Omega 3 to Omega 6 fatty acids
  2. The level of saturated fat
  3. A high flash or smoking point, if the oil is for cooking

Most of us understand that unsaturated fat is good, saturated fat is bad and trans-fats are ugly. But it’s more complicated than that.

The Omega 3:Omega 6 ratio of polyunsaturated fats (PUFAs)

The amount of Omega 3 in your diet compared with the amount of Omega 6 is important because Omega 3 oil is a powerful anti-inflammatory. This therefore decreases the risk of heart attacks, strokes, arthritis and even dementia, because inflammation in the brain has a role in Alzheimer’s.

The most important Omega 3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), with DHA playing a key role in maintaining good cognitive focus and memory.

In addition, the body uses fats in the diet to build cell membranes and a diet with a comparatively high Omega 3 to Omega 6 ratio builds cell walls that are more flexible and therefore healthier.

In contrast, excess Omega 6 in the diet is pro-inflammatory. The emphasis here is on excess, because Omega 6 oils are still needed for skin, bone and hair growth and reproductive health.

The problem arises when the ratio of Omega 6 to 3 becomes excessive.

Omega 6 intakes have become excessive as most of the Omega 6 oils are cheap and used extensively in fast foods and ready meals. They include sunflower, soya, corn and peanut oils.

A report in the US National Library of Medicine confirmed that:

“Excessive amounts of omega-6 polyunsaturated fatty acids and a high omega-6/omega-3 ratio (typically 15:1 or higher), as is found in today’s Western diets, promotes … many diseases, including cardiovascular disease, cancer and inflammatory and autoimmune diseases.

In contrast, the report continues:

“A ratio of 4:1 (omega-6 to omega-3) was associated with a 70% decrease in total mortality.

“A ratio of 2.5:1 reduced rectal cell proliferation in patients with colorectal cancer and a decreased risk of breast cancer in women.

“A ratio of between 2:1 and 3:1 suppressed inflammation in patients with rheumatoid arthritis, and had a beneficial effect on patients with asthma.”

So your ratio of Omega 6 to Omega 3 should be no more than 4:1 – ideally even lower.

Monounsaturated fats (MUFAs)

Monounsaturated fats – Omega 9 and Omega 7 – are also healthy.

Olive oil and avocado oil are the principal Omega 9 oils – these help lower cholesterol levels, boost the immune system and lower insulin resistance, which in turn lowers the risk of diabetes.

Saturated fats (SFAs)

Saturated fat in the diet does raise LDL cholesterol levels (the bad form of cholesterol) – and high LDL cholesterol raises heart and stroke risk. So it is wise to limit your intake of saturated fats.

Saturated fat from animal sources, such as butter and lard, mainly raises LDL cholesterol; some plant oils such as coconut oil contain a “healthier” saturated fat (lauric acid), which raises BOTH the bad LDL and the good HDL cholesterol.

And also more important – as always – is the big picture. 50% of people who die of a heart attack are found to have normal cholesterol levels.

Many of them, however, do have high levels of a special amino acid called homocysteine. The way to lower homocysteine levels is through a B vitamin rich diet including folic acid and betaine.

The importance of a high smoke or flash point for oils you fry with at high temperatures

If fat/oil is heated to the point that it begins to smoke, it starts to create toxins and harmful free radicals, which damage tissues in arteries and DNA – a potential trigger for cancer. So for high temperature cooking the best choices are oils that have a high flash point.

The healthiest fats/oils

Bearing in mind these three criteria: the ratio of Omega 6 to Omega 3, the level of saturated fat and the flash point, which are the healthiest oils?

The table below gives the answers.

Healthiest for salads

Fat/oil Omega
6 to 3
ratio
% PUFAs
poly-
unsat
% MUFAs
mono-
unsat
% SFAs
satur-
ated
Smoke or Flash Point
Flaxseed
=Linseed
=Flax
1:4 68% 18% 9% 107 C 225 F
Excellent for salads etc, but don’t cook with it
Extra virgin
olive
13:1 11% 73% 14% 207 C 405 F
Macadamia 3:1 2% 80% 16% 200 C 390 F
Not cheap but versatile
Hempseed 3:1 75% 13% 10% 165 C 330 F
Walnut 5:1 63% 23% 9% 160 C 320 F

Healthiest for cooking

Fat/oil Omega
6 to 3
ratio
% PUFAs
poly-
unsat
% MUFAs
mono-
unsat
% SFAs
satur-
ated
Smoke or Flash Point
Extra virgin
olive
13:1 11% 73% 14% 207 C 405 F
Choose best quality oil for higher flash point
Rapeseed
or unrefined Canola
2:1 28% 63% 7% 177 C 350 F
Canola was developed from rapeseed in Canada in 1970.
Avocado 13:1 13% 71% 12% 271 C 520 F
Ideal for all cooking including to highest temperatures.
Rice bran 20:1 35% 39% 20% 254 C 490 F
Preferred for highest temperatures if no avocado.

Use in moderation

Fat/oil Omega
6 to 3
ratio
% PUFAs
poly-
unsat
% MUFAs
mono-
unsat
% SFAs
satur-
ated
Smoke or Flash Point
Coconut NO omega 3 2% 6% 82%
medium-chain triglycerides
177 C 350 F
May be less heart-risky than other saturated fats.
Butter NO omega 3 4% 26% 63% 177 C 350 F
Limit consumption.
Sunflower
(high oleic acid)
19:1 4% 84% 10% 160 C 320 F
But avoid standard sunflower oil (see below)
Peanut
=Groundnut
NO omega 3 32% 46% 17% 232 C 450 F
Sesame NO omega 3 42% 40% 14% 210 C 410 F

AVOID!

Fat/oil Omega
6 to 3
ratio
% PUFAs
poly-
unsat
% MUFAs
mono-
unsat
% SFAs
satur-
ated
Smoke or Flash Point
Corn 46:1 55% 28% 13% 232 C 450 F
Soy
=Soybean
8:1 58% 23% 16%
and 0.5% trans
257 C 495 F
Safflower NO omega 3 75% 14% 6% 266 C 510 F
Sunflower
(standard)
NO omega 3 66% 19% 10% 225 C 437 F
Cottonseed NO omega 3 52% 18% 26% 216 C 420 F
Grapeseed NO omega 3 70% 16% 10% 216 C 420 F
Palm NO omega 3 9% 37% 49%
“bad” long-chain triglycerides
232 C 450 F
Also environmentally damaging farming
Lard NO omega 3 11% 45% 39% 190 C 374 F

Our conclusions

The healthiest fats and oils NutriShield Multi Vitamins and MineralsExtra virgin olive oil is the choice for salad oil and for all except really high-temperature cooking. Get the highest quality you can afford.

For example, cooking tomatoes in olive oil releases more of the lycopene, and lycopene is linked to both prostate health and lower breast cancer risk. It’s the foundation oil of the Mediterranean Diet.

Flaxseed and hempseed oils are excellent alternatives to olive oil for salads.

The ideal oil for high-temperature cooking is avocado oil – excellent for searing meats.

Rapeseed/canola oil is medium priced and a good general choice. But avoid canola which is high-temperature-modified.

What about coconut oil?

The healthiest fats and oils NutriShield Multi Vitamins and MineralsCoconut oil has got a lot of media attention lately, but it’s 90% saturated fat and, along with palm oil and butter fats, it does raise LDL cholesterol levels. Indeed gram for gram coconut oil has more saturated fat than butter, which is a reason that the American Heart Association (AHA) has recommended against coconut oil.

So how has coconut oil gained its healthy image? Initially it was pointed out that the Polynesian diet featured coconut oil and Polynesians have low heart disease rates.

True – but as always in nutrition you have to look at the big picture. Polynesians also eat a lot of fish – with heart healthy Omega 3; they eat fibre-rich and anti-inflammatory fruits and vegetables at most meals and are physically active.

That said, some coconut oil – especially for high temperature cooking – is not going to have a negative impact on your health. Indeed, some 50% of the fatty acids in coconut oil are lauric acid – a so-called medium-chain triglyceride, which has anti-microbial and anti-bacterial properties and which can counteract the yeast Candida albicans.

Inflammation is more worrying than cholesterol

Moreover, cholesterol is not the clear cut baddie that the press makes out.

Our bodies make cholesterol internally in the liver, because it is present and needed in every cell membrane. It’s essential for the integrity of cells and for normal body function. Indeed it makes up 25% of your brain cell membranes and nerve cells.

By far the most significant driver of heart disease is not so much cholesterol as long-term, ie. chronic inflammation and excess oxidation – free radical damage to arteries and tissues. It is these that are the key underlying risk factors in heart disease, Alzheimer’s and certain cancers.

The way to counteract these two key threats is via a Mediterranean type diet – a high proportion of fruits and vegetables, oily fish and olive oil.

Even so, as you get older and nutrient demands increase, I believe you should add  a comprehensive supplement featuring anti-inflammatory and anti-oxidant nutrients.

Choose fats and oils carefully – and add supplements

The healthiest fats and oils NutriShield Multi Vitamins and MineralsUse extra-virgin olive oil as your baseline go-to oil, switching to avocado if you’re doing really high-temperature cooking.

By eating oily fish at least twice a week, taking a daily Omega 3 supplement, not consuming high levels of Omega 6s through other fats and oils, and adding, for instance, flax seeds to cereals, you can push your Omega 3-6 balance over to the Omega 3 side.

And if you like the taste of butter or other nut oils, including coconut, try to choose organic and sustainably farmed brands, and continue to enjoy them in moderation.

 


If you enjoyed this article, please share it with family and friends. You can follow us on Facebook or Twitter for daily headline health tweets.

The healthiest fats and oils NutriShield Multi Vitamins and MineralsThe healthiest fats and oils NutriShield Multi Vitamins and MineralsThe healthiest fats and oils NutriShield Multi Vitamins and Minerals

The healthiest fats and oils NutriShield Multi Vitamins and MineralsAnd register now for a free regular e-newsletter on the latest in nutrition and health research.


Dr Paul Clayton designed NutriShield as a comprehensive healthThe healthiest fats and oils NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of essential nutrients. See more detail elsewhere on this site or click on the button.


The healthiest fats and oils NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from bookstores. Or read a summary report here FREE simply by registering your email address.

 


See online here for delicious recipes from the Health Defence Cookbook incorporating healthy foods featuring in a Mediterranean Diet. The healthiest fats and oils NutriShield Multi Vitamins and Minerals


References

Coronary heart disease: seven dietary factors. DAT Southgate. The Lancet 1991

Effects of coconut oil, butter, and safflower oil on lipids and lipoproteins in persons with moderately elevated cholesterol levels. C Cox, J Mann, W Sutherland, A Chisholm and M Skeaff. Journal of Lipid Research 2017

Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials; Ronald P Mensink, Peter L Zock, Arnold DM Kester and Martijn B Katan; American Journal of Clinical Nutrition; 2003

The importance of the ratio of omega-6/omega-3 essential fatty acids. Simopoulos AP. Biomed Pharmacother 2002 Oct;56(8):365-79.