Thursday, February 23, 2012 - Byron Richards, CCN
When it comes to cardiovascular health not all protein is equal. The science plainly shows that dairy protein in general, and whey protein in particular, provide excellent nutrition to support cardiovascular health. Many people are now aware of the importance of consuming DHA Docosahexaenoic acid Essential omega 3 fatty acid integral to the health of all cell membranes, nerve and brain function. Must be gotten through the diet via cold water oceanic fish or some very limited plant sources or taken as a supplement.-rich fish oil and olive oil as healthy fats that boost cardiovascular well being. Many are also aware that cutting back on sweets and refined carbohydrates makes sense. However, when it comes to protein or even dairy fat, confusion reigns. This article sheds light on why dairy can be exceptionally helpful as part of a strategy to reduce the top killer in America.
Paranoia about saturated fat and cholesterol has unfortunately caused some to place dairy in the cardio unfriendly category. Various dietary belief systems operating under the banner of alternative health like to bash dairy based on pseudo-science and opinion. Certainly, we have a problem with the quality of many foods in America and dairy is no exception. Organic dairy products from healthy, happy, grass fed cows are not the norm. Europeans tend to have much higher quality dairy products available and many of the studies in support of dairy come from Europe. Quality does matter.
A recent review article titled Role of Dietary Proteins and Peptides in Cardiovascular Disease explains in detail why dairy, as well as other proteins, plays such an important role in cardiovascular health. This article points out that dairy proteins are loaded with bioactive compounds, especially whey protein, which contains β-lactoglobulin, α-lactalbumin, lactoferrin, immunoglobulins, proteose-peptone and serum albumin. Many of these compounds act in ways that reduce inflammation in your circulatory system, having a significant impact on cardiovascular health.
Dairy Linked to Better Cardiovascular Health
There is now considerable science to show that dairy consumption is tied to cardiovascular health, primarily through reduction of inflammation in the circulatory system and assisting weight loss, which obviously reduces cardio risk.
One study analyzed the dairy protein intake of 1,514 men (18 to 87 years old) and 1,528 women (18 to 89 years old). Those who consumed 11 to 14 servings of dairy products per week, compared to those who has fewer than eight, had 29 percent lower C-reactive protein CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. . It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs- CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. , highly sensitive CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. . ( CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. ) and 20 percent lower TNF-α levels, a very significant anti-inflammatory benefit for dairy food consumption.
Another study with forty overweight and obese adults with metabolic syndrome compared 3.5 servings of dairy per day to less than one serving, with similar total calorie intake in both groups. Over a 12 week period the dairy group lowered inflammatory TNFa Cytokine involved with systemic inflammation and regulation of immune cells. It is able to induce cell death, and inhibits tumorigenesis and viral replication. When dysfunctional it is associated with a number of disease processes. by 35 percent, decreased free radical damage by 35 percent, decreased damage to LDL cholesterol Low-density lipoprotein. It is a group of lipids and proteins that allow lipids like cholesterol, triglycerides, and fat soluble nutrients (Vitamin A, D, E , K, Q 10, carotenes) to be transported with the water-based bloodstream. by 11 percent, reduced the number of immune cells that trigger sticking of LDL to the lining of arteries by 24 percent, and boosted the important blood sugar regulating hormone, adiponectin Protein hormone that modulates metabolism including glucose and fatty acid catabolism. High levels are associated with low body fat. , by 55 percent. The dairy group also lost stomach fat over the 12 week period. The low dairy group experienced none of these improvements in metabolic profile.
Scientists at Harvard School of Public Health evaluated the amount of dairy fat in the circulation of 3,736 adults in the Cardiovascular Health Study. Instead of proving that dairy fat was evil, they found that those with the highest levels of circulating dairy fat were not as heavy, had higher HDL Cholesterol High-density lipoprotein that is one of five lipoproteins that enable cholesterol and triglycerides to be transported within the bloodstream to the liver and to the adrenals, ovaries, or testes for the production of steroid hormones. levels, 13.8 percent less inflammatory CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. , 16.7 percent less insulin resistance, and were 59 percent less likely to have diabetes.
Another Harvard study was published last year in the New England Journal of Medicine. It tracked 120,000 adults up to 20 years, analyzing which foods in their diets were most associated with weight gain. They were surprised to find that high fat dairy product consumption was not associated with weight gain. In fact, the difference in weight gain between eating no fat dairy and high fat dairy was negligible even though the calorie intake was different. Even more surprising was the fact that yogurt was the top weight loss food.
Another study involved 2,245 participants average age of 55 who were followed for six years. Those who consumed the most high fat or low fat dairy had a 20 percent reduced risk for developing high blood pressure.
Researchers were quite surprised by the results of a study that measured blood levels of dairy fat and the risk for a first heart attack. The study found that higher blood levels of dairy fat were associated with reduced risk for heart attack, especially in women.
The data is rather clear that general dairy intake, including high fat dairy, is actually good for your metabolism and cardiovascular health. This does not mean that over-consumption of such foods is good for you. It simply means that quality dairy products as part of a balanced, normal calorie diet, are cardiovascular friendly.
Whey Protein – A Cardio Super Food
Whey protein is a unique cardio friendly food because it concentrates various bioactive substances that reduce inflammation and support weight loss. Whey protein helps improve the metabolic profile and preserve muscle while helping combat obesity. Human studies show that it helps lower triglycerides, cholesterol, and blood pressure.
One study showed that women consuming 60 grams of whey protein per day (20 grams three times per day) for four weeks had a 20 percent reduction in unhealthy liver fat, a 15 percent reduction in triglycerides, and a 7 percent reduction in total cholesterol.
Researchers at Washington State University have shown that whey protein may be an effective treatment for young men and women who are beginning to develop high blood pressure. They consumed 28 grams of whey protein as part of their diet for six weeks. At the end of the study, those who started the study with elevated systolic and diastolic blood pressure had both numbers lowered eight points and had improved arterial circulation. The authors also noted a decrease in total and LDL cholesterol Low-density lipoprotein. It is a group of lipids and proteins that allow lipids like cholesterol, triglycerides, and fat soluble nutrients (Vitamin A, D, E , K, Q 10, carotenes) to be transported with the water-based bloodstream. .
A 12 week study with 70 overweight and obese men and women found that supplementing the diet with whey protein lowered triglycerides, LDL cholesterol Low-density lipoprotein. It is a group of lipids and proteins that allow lipids like cholesterol, triglycerides, and fat soluble nutrients (Vitamin A, D, E , K, Q 10, carotenes) to be transported with the water-based bloodstream. , and reduced insulin resistance.
Research with postmenopausal women showed that consuming two 25 gram servings of whey protein, one in the morning and one later in the day, helped them maintain muscle and lose more weight compared to consuming an equivalent amount of carbohydrates.
Researchers at the United States Department of Agriculture have published the results of a double-blind, randomized clinical trial showing that whey protein—but not soy protein—is a powerful tool to help weight loss efforts.
The study involved 90 overweight and obese participants who received either 56 grams per day of whey protein, 56 grams per day of soy protein, or 56 grams per day of carbohydrates for 23 weeks. These nutrients were consumed in two smoothie beverages during the day. Other than that, the participants were given no dietary advice and could eat anything else they wanted.
At the end of the study, those consuming whey protein were 4 to 5 pounds lighter, their waistlines were smaller, and their hunger was better under control (lower ghrelin levels). It is rather amazing that such progress could be made even though there was no effort to actually eat better.
Another study shows that whey protein, compared to soy or casein proteins, is a superior metabolic fuel that enhances thermogenesis. Thermogenesis, in response to the diet, shows the calorie burning potential of a type of food. In other words, if you eat the same number of grams of whey protein, soy protein, or casein then your body responds better to whey. Once again, this study showed that whey protein lowered insulin resistance.
One of the unique biologically active compounds in whey protein is lactoferrin, a known anti-inflammatory which, also boosts immunity against infection and cancer. Researchers have been testing lactoferrin to see if it can directly influence metabolism and have found it lacking in overweight people with insulin resistance. Such individuals have higher inflammation that worsens when they eat a high fat meal.
In a double-blind, placebo controlled study individuals with abdominal obesity who took 300 mg of lactoferrin per day for eight weeks had a significant reduction in abdominal fat, body weight, BMI Body Mass Index. BMI is a statistical measurement of body weight based on the person's height and weight. It does not actually measure the body fat percentage but provides an estimation of a healthy body weight. Normal BMI for adults ranges from 18.5-24.9, and hip circumference. Those taking lactoferrin lost 1.79 inches from their waistline, compared to 0.35 inches in the control group.
Collectively, all of these human studies with whey protein show that it is an effective dietary strategy to help improve risk factors associated with cardiovascular disease.
Paranoia about saturated fat and cholesterol has unfortunately caused some to place dairy in the cardio unfriendly category. Various dietary belief systems operating under the banner of alternative health like to bash dairy based on pseudo-science and opinion. Certainly, we have a problem with the quality of many foods in America and dairy is no exception. Organic dairy products from healthy, happy, grass fed cows are not the norm. Europeans tend to have much higher quality dairy products available and many of the studies in support of dairy come from Europe. Quality does matter.
A recent review article titled Role of Dietary Proteins and Peptides in Cardiovascular Disease explains in detail why dairy, as well as other proteins, plays such an important role in cardiovascular health. This article points out that dairy proteins are loaded with bioactive compounds, especially whey protein, which contains β-lactoglobulin, α-lactalbumin, lactoferrin, immunoglobulins, proteose-peptone and serum albumin. Many of these compounds act in ways that reduce inflammation in your circulatory system, having a significant impact on cardiovascular health.
Dairy Linked to Better Cardiovascular Health
There is now considerable science to show that dairy consumption is tied to cardiovascular health, primarily through reduction of inflammation in the circulatory system and assisting weight loss, which obviously reduces cardio risk.
One study analyzed the dairy protein intake of 1,514 men (18 to 87 years old) and 1,528 women (18 to 89 years old). Those who consumed 11 to 14 servings of dairy products per week, compared to those who has fewer than eight, had 29 percent lower C-reactive protein CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. . It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs- CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. , highly sensitive CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. . ( CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. ) and 20 percent lower TNF-α levels, a very significant anti-inflammatory benefit for dairy food consumption.
Another study with forty overweight and obese adults with metabolic syndrome compared 3.5 servings of dairy per day to less than one serving, with similar total calorie intake in both groups. Over a 12 week period the dairy group lowered inflammatory TNFa Cytokine involved with systemic inflammation and regulation of immune cells. It is able to induce cell death, and inhibits tumorigenesis and viral replication. When dysfunctional it is associated with a number of disease processes. by 35 percent, decreased free radical damage by 35 percent, decreased damage to LDL cholesterol Low-density lipoprotein. It is a group of lipids and proteins that allow lipids like cholesterol, triglycerides, and fat soluble nutrients (Vitamin A, D, E , K, Q 10, carotenes) to be transported with the water-based bloodstream. by 11 percent, reduced the number of immune cells that trigger sticking of LDL to the lining of arteries by 24 percent, and boosted the important blood sugar regulating hormone, adiponectin Protein hormone that modulates metabolism including glucose and fatty acid catabolism. High levels are associated with low body fat. , by 55 percent. The dairy group also lost stomach fat over the 12 week period. The low dairy group experienced none of these improvements in metabolic profile.
Scientists at Harvard School of Public Health evaluated the amount of dairy fat in the circulation of 3,736 adults in the Cardiovascular Health Study. Instead of proving that dairy fat was evil, they found that those with the highest levels of circulating dairy fat were not as heavy, had higher HDL Cholesterol High-density lipoprotein that is one of five lipoproteins that enable cholesterol and triglycerides to be transported within the bloodstream to the liver and to the adrenals, ovaries, or testes for the production of steroid hormones. levels, 13.8 percent less inflammatory CRP C-reactive protein. It is an acute phase protein that increases during systemic inflammation. It is a general way to assess cardiovascular disease risk. A more sensitive test for heart disease risk is hs-CRP, highly sensitive CRP. , 16.7 percent less insulin resistance, and were 59 percent less likely to have diabetes.
Another Harvard study was published last year in the New England Journal of Medicine. It tracked 120,000 adults up to 20 years, analyzing which foods in their diets were most associated with weight gain. They were surprised to find that high fat dairy product consumption was not associated with weight gain. In fact, the difference in weight gain between eating no fat dairy and high fat dairy was negligible even though the calorie intake was different. Even more surprising was the fact that yogurt was the top weight loss food.
Another study involved 2,245 participants average age of 55 who were followed for six years. Those who consumed the most high fat or low fat dairy had a 20 percent reduced risk for developing high blood pressure.
Researchers were quite surprised by the results of a study that measured blood levels of dairy fat and the risk for a first heart attack. The study found that higher blood levels of dairy fat were associated with reduced risk for heart attack, especially in women.
The data is rather clear that general dairy intake, including high fat dairy, is actually good for your metabolism and cardiovascular health. This does not mean that over-consumption of such foods is good for you. It simply means that quality dairy products as part of a balanced, normal calorie diet, are cardiovascular friendly.
Whey Protein – A Cardio Super Food
Whey protein is a unique cardio friendly food because it concentrates various bioactive substances that reduce inflammation and support weight loss. Whey protein helps improve the metabolic profile and preserve muscle while helping combat obesity. Human studies show that it helps lower triglycerides, cholesterol, and blood pressure.
One study showed that women consuming 60 grams of whey protein per day (20 grams three times per day) for four weeks had a 20 percent reduction in unhealthy liver fat, a 15 percent reduction in triglycerides, and a 7 percent reduction in total cholesterol.
Researchers at Washington State University have shown that whey protein may be an effective treatment for young men and women who are beginning to develop high blood pressure. They consumed 28 grams of whey protein as part of their diet for six weeks. At the end of the study, those who started the study with elevated systolic and diastolic blood pressure had both numbers lowered eight points and had improved arterial circulation. The authors also noted a decrease in total and LDL cholesterol Low-density lipoprotein. It is a group of lipids and proteins that allow lipids like cholesterol, triglycerides, and fat soluble nutrients (Vitamin A, D, E , K, Q 10, carotenes) to be transported with the water-based bloodstream. .
A 12 week study with 70 overweight and obese men and women found that supplementing the diet with whey protein lowered triglycerides, LDL cholesterol Low-density lipoprotein. It is a group of lipids and proteins that allow lipids like cholesterol, triglycerides, and fat soluble nutrients (Vitamin A, D, E , K, Q 10, carotenes) to be transported with the water-based bloodstream. , and reduced insulin resistance.
Research with postmenopausal women showed that consuming two 25 gram servings of whey protein, one in the morning and one later in the day, helped them maintain muscle and lose more weight compared to consuming an equivalent amount of carbohydrates.
Researchers at the United States Department of Agriculture have published the results of a double-blind, randomized clinical trial showing that whey protein—but not soy protein—is a powerful tool to help weight loss efforts.
The study involved 90 overweight and obese participants who received either 56 grams per day of whey protein, 56 grams per day of soy protein, or 56 grams per day of carbohydrates for 23 weeks. These nutrients were consumed in two smoothie beverages during the day. Other than that, the participants were given no dietary advice and could eat anything else they wanted.
At the end of the study, those consuming whey protein were 4 to 5 pounds lighter, their waistlines were smaller, and their hunger was better under control (lower ghrelin levels). It is rather amazing that such progress could be made even though there was no effort to actually eat better.
Another study shows that whey protein, compared to soy or casein proteins, is a superior metabolic fuel that enhances thermogenesis. Thermogenesis, in response to the diet, shows the calorie burning potential of a type of food. In other words, if you eat the same number of grams of whey protein, soy protein, or casein then your body responds better to whey. Once again, this study showed that whey protein lowered insulin resistance.
One of the unique biologically active compounds in whey protein is lactoferrin, a known anti-inflammatory which, also boosts immunity against infection and cancer. Researchers have been testing lactoferrin to see if it can directly influence metabolism and have found it lacking in overweight people with insulin resistance. Such individuals have higher inflammation that worsens when they eat a high fat meal.
In a double-blind, placebo controlled study individuals with abdominal obesity who took 300 mg of lactoferrin per day for eight weeks had a significant reduction in abdominal fat, body weight, BMI Body Mass Index. BMI is a statistical measurement of body weight based on the person's height and weight. It does not actually measure the body fat percentage but provides an estimation of a healthy body weight. Normal BMI for adults ranges from 18.5-24.9, and hip circumference. Those taking lactoferrin lost 1.79 inches from their waistline, compared to 0.35 inches in the control group.
Collectively, all of these human studies with whey protein show that it is an effective dietary strategy to help improve risk factors associated with cardiovascular disease.
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