Posts Tagged ‘cardiovascular’


So yes I am back to blogging after quiet a long break since my Fitness centre work  and my Personal Fitness Trainer certification course kept me really occupied. Yes, I passed out with Distinction and now I am a K11 Fitness Academy certified Personal Trainer as well 🙂

Coming to the point.It makes me feel disgusted to see that even today  nutritionists and dietitians are talking the same old language. I mean, in this age of  technology where we have access to most of the scientific researches being done we have all the chances of upgrading our knowledge, but myths are still seen to be followed blindly.  I am here to burst the most hyped myth related to “CHOLESTEROL” which is “HIGH CHOLESTEROL CAUSES HEART DISEASE”.

“No diet will remove all the FAT from your body because the BRAIN is ENTIRELY FAT. Without a brain you might look good but all you could do is run for public office”

– George Bernard Shaw

In India today almost every other household has at least 1 person taking Statin medications for their “High cholesterol”.

It’s time we understand the “BIG CHOLESTEROL MYTH” and understand the “TRUTH” about cholesterol and its importance.

In April 2015 the USDA reversed their 30 year long stand on cholesterol. – mention since we follow western countries on food choices more than sticking to our roots

Dr. David Perlmutter says in his book “Grain Brain” that we are increasingly challenging our physiology by consuming ingredients for which we are not genetically prepared”. Whenever we are diagnosed with any kind of DIS-EASE we are never asked to stop eating packaged foods which contain bijilion artificial ingredients which are foreign to our body. For ex. A person diagnosed with high cholesterol is immediately put off all kinds of FAT including the natural ones like the famous “Egg YOLK” but are not asked to 1st stop eating “BISCUITS” infect 90% of the time “1 cup tea/coffee + 2 marie biscuit” is part of the diet plan suggested.

Cholesterol is one of the “most misunderstood” molecule. According to Dr. John Abramson, the professor of medicine at Harvard University, cholesterol is not even considered to be high risk in and of itself and cholesterol is vital to many of the body’s important functions. Cholesterol is an integral part of the cell membrane. It is also the “Parent” molecule of some of the body’s most important compounds including sex hormones and vitamin D (J.Bowden, pp 12). It is proven that vast majority of the cholesterol is made in our body by the liver and if we get more cholesterol from the diet the liver makes less of it and vice versa. We need cholesterol. Dr. Jonny Bowden, clearly states in his book, 150 Healthiest Foods on Earth that “Dietary cholesterol (the kind found in egg yolk) has minimal impact on serum cholesterol (the kind your doctor checks through blood test)” – (J.Bowden, pp 12).

Read more on egg yolk here-

Few points by Dr. Jonny Bowden in his talk on his book “The Great Cholesterol Myth”

  1. “High cholesterol and heart disease are not the same thing”
  2. “Cholesterol does not cause heart disease and not even a good predictor of it”.

Dr. David Perlmutter also states that cholesterol is one of the most important player in maintaining your brain health and function. He states that high levels of the good kind of dietary fat (not the trans fats), have been proven to be the key to good health and peak brain function. (D. Perlmutter, Grain Brain).

As Dr. Jonny Bowden stated on the Dr. Oz Show: “Trying to prevent heart disease by lowering cholesterol is like trying to reduce calories by taking the lettuce off your double cheeseburger. It’s not that the lettuce doesn’t have any calories – it’s that lettuce is the wrong target.”

He also states than in trying to prevent heart disease ,cholesterol is the wrong target to investigate. Dr. Bowden says “We fervently believe that neither cholesterol nor fat is the major villain in the American diet – sugar is.” I would like to add that this is true for our Indian diet as well. We are predominantly eating carbs, sugars. The types and amount of biscuits, cakes, pastries (based on foreign diet) + indian sweets to add to these, today we are at par with if not crossing “the american diet”.

Ok coming back to cholesterol, if not cholesterol, what should we be paying attention to? you may ask.

Pay attention to these 4:-

According to Dr. Jonny Bowden They are so insidious and so systemic that he named them “The Four Horsemen of Aging.”

They are:

  • Inflammation
  • Oxidation
  • Sugar
  • Stress

“Inflammation, oxidation, sugar and stress will kill you. Cholesterol won’t”.

– Dr. Jonny Bowden

There is a lot more to discuss on the topic of cholesterol (HDL,LDL cholesterol and their impact) which is beyond the scope of mentioning in this 1 write up so i have given you some useful links and you can further read the mentioned books for detailed info.

I can go on and on about the goods of cholesterol but for now it is important that the one “Greatest” myth about cholesterol is well understood and i do not mean to bore you either ;P but, if any of your are further interested in reading more research studies you may go thru this article published in The on 13th June 2016

Stay tuned for a better understanding on the above four “Horsemen of Aging” 🙂


** The above information is for educational purposes only. Consult your doctor for specific medical advice, diagnosis and treatment. **



Bowden,J, Ph.D.,C.N.S(2007). The 150 Healthiest foods on earth. Pp:74-75 Beverly,M. A: Fair Winds Press.

Perlmutter,D. MD., Loberg, K (2014).Grain Brain. The Surprising Truth About wheat, carbs, and sugar – Your brain’s silent killers.Yellow Kite Books, London, UK.





Vitamin C- The super hero

We all know that nothing is constant in this universe except change. One of these is the change of season. Every time we near a change of season we are surrounded by news of “flu in the air”, “viral infection in every family”, common cold, hay fever etc. All these can be kept under control with proper nutrient intake and supplementing with natural herbs and vitamins. Whenever I ask this questions to my clients – Do you take any vitamin/mineral supplements???? Immediately I get this answer- No way!!! I do not pop any of those pills into my mouth… This tells me how much knowledge a lay person has about the power house “antioxidants”  and that’s the main reason for me to write this note again today.

Not just the seasonal changes but today the way our agricultural industry is going, all we are putting in our bodies are chemicals. “N” number of pesticides, insecticides, antibiotics and god knows how many more carcinogens (cancer causing chemicals) are sprayed on our food supplies. It is our responsibility to keep our body strong to be able to fight these chemicals and kick them out of our system and, to make our body and “Immune System” strong we need to keep supplying it with proper antioxidants.

Antioxidants are the minerals and vitamins that are found in food as well as manufactured by our bodies and are critical for optimal health (Packer.L, Colman. C, 2000, pp1). Lipoic Acis, Vitamin E, Vitamin C, Coenzyme Q10 and Glutathione are all part of the antioxidant network.

Here I am going to discuss about VITAMIN C.

Packer and Colman call vitamin C the hub of the antioxidant network because it links the fat soluble antioxidants to the water soluble ones.  Unfortunately we humans, like few animals, do not produce vitamin C in our bodies so we have to rely on getting enough of it in our food and through supplements (Packer.L, Colman. C, 2000).

Few Benefits of Vitamin C:-

Research shows that people who take vitamin C supplements daily significantly reduce their risk of dying from cancer and heart disease. It is shown that vitamin c prevents cancer by shielding our DNA from free radical damage.

Vitamins C works in regenerating vitamin E & interacts with flavonoid antioxidants in the network.

Vitamin C has also shown to protect sperms from free radical damage. If you are planning to conceive be vigilant about giving vitamin C to your man daily 😉

Vitamin C is very much critical to a well-functioning immune system. Vitamin C strengthens the immune system thus helping to reduce the length and severity of colds and viruses. Taking a regular dose of vitamin C can make this saying wrong “if 1 person gets cold infection in the family or school or office all others will get it.” NOPE. NO WAY.

Vitamin C is great for the skin. It is essential for the production of collagen. Collagen is the cellular glue that hold the body together and keeps the skin young and supple.

Vitamin C is shown to protect against cataracts.

Vitamin C is shown to strengthen connective tissue.

Vitamin C plays an important role in preserving the health of our cardiovascular system.

According to studies done, vitamin C supplement is very crucial for the diabetics.

Food source of vitamin C:

Vitamin C is found in abundance in plants. It is present in many fruits and veggies like red peppers, broccoli, cranberries,  cabbage, potatoes,tomatoes, Indian gooseberry, guava and citrus fruits.

Amount of vitamin C: 

RDA amount: 60 milligrams, 100 milligrams  for smokers. As vitamin C is a water-soluble vitamin the excess amount that is ingested is eliminated through urine. Thus there is no chance of toxic buildup. The only side effect noted from too much vitamin C intake are abdominal cramp and diarrhea, which are uncomfortable but not particularly hazardous to the health (Packer.L, Colman. C, 2000).

Always include fresh seasonal fruits and vegetables in your diet along with vitamin C supplement.  Remember that simply swallowing a vitamin pill will not guarantee its absorption into the system and delivery to the appropriate cells and tissues. When it comes to vitamin C, less is more. Recent study shows that when smaller amount of vitamin C is taken it has better bio availability.  Colman and Packer recommend 250 milligram a day to be the healthy supplement dose of vitamin C (Packer.L, Colman. C, 2000).

Do read my post on the 5 antioxidants.



Packer, L & Colman, C. (1999). The Antioxidant Miracle. New York, U.S.A: John Wiley & Sons, Inc.