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About The Siuslaw news. (Florence, Lane County, Or.) 1960-current | View Entire Issue (Dec. 5, 2015)
SIUSLAW NEWS ❚ SATURDAY, DECEMBER 5, 2015 9 A J OEL F UHRMAN , MD Reducing cholesterol naturally Nearly 50 percent of American adults have total cho- lesterol levels above 200 mg/dl, placing them at risk for cardio- vascular disease — elevated cholesterol is one of the most important risk factors for heart disease. Elevated cholesterol is also associated with increased risk of several cancers. A high-nutrient diet is by far the most effective method of reducing cholesterol while avoiding side effects. A dietary intervention study using my rec- ommended eating style found that LDL cholesterol was reduced by 33 percent in just six weeks. Similar six-week inter- ventions using low-fat vegetari- an, Mediterranean, or other diets have not been nearly as effec- tive. Statin drugs are also not as effective for reducing choles- terol as an excellent diet coupled with exercise. After six weeks of taking cho- lesterol-lowering statin medica- tions, cholesterol levels decreased by 26 percent — almost as much as a high nutri- ent diet, but statins have harmful side effects compared to the healthful benefits of a high nutrient diet. Statins are associated with liver dysfunction, acute renal failure, cataracts, diabetes, and impaired muscle function. In contrast, not only will a high nutrient diet lower cholesterol, it will also decrease heart disease risk by improving other factors such glucose levels, blood pres- sure, inflammation, and body weight. The safest and healthiest strategy for reducing cholesterol and preventing future heart attacks and strokes starts with eating a high nutrient, veg- etable-based diet with plenty of raw and cooked vegetables. In particular, follow these eight simple rules to maintain healthy cholesterol levels and to protect against heart disease: 1. Eat at least one cup of beans every day. Beans are packed with resistant starch, sol- uble fiber, and phytochemicals, which help to lower cholesterol. A pooled analysis of 10 trials found that consuming beans reg- ularly significantly reduced total and LDL cholesterol. Plus, a 19-year study found that people who eat beans at least four times a week have a 22 percent lower risk of heart disease than those who eat beans less than once a week. 2. Eat at least one ounce of raw nuts and seeds daily. When CONCEAL CARRY CARRY CONCEAL PERMIT CLASS CLASS PERMIT Oregon –Utah Oregon – Valid in 35 Utah - Valid 34 States States Wednesday, December 16th 1pm or 6pm Walk-ins Welcome Florence Event Center, 715 Quince St. OR/Utah–valid in WA $80 or Oregon only $45 shauncurtain.com ~ ~ shauncurtain@gmail.com FIREARMTrainingNW.com FIREARM TrainingNW@gmail.com 360-921-2071 ATTENTION BUILDERS AND CONTRACTORS! AFFORDABLE IDYLEWOOD HOMESITE! STOP DREAMING…... and start building your coastal dream home now. Located in a great neighborhood, this affordable building lot is walking distance to the beach and only minutes from town. Septic is in, utilities at lot line, and no HOA fees! Choose your own builder & get busy! Not a fl ag lot, doesn’t back up to rhododendron, septic installed. $59,000 CB#11119/ MLS#155637871 eaten regularly, nuts not only reduce total and LDL choles- terol, but also aid in weight con- trol, reduce the glycemic load of the diet, and reduce heart dis- ease risk by 35 percent. Nuts and seeds have a variety of heart healthy nutrients, including plant sterols, antioxidants, min- erals, and arginine. Include wal- nuts in your diet for their omega-3 and other heart protec- tive benefits. 3. Eat one large green salad each day, and include raw onion. Higher leafy green and crucifer- ous vegetable intake is linked to lower risk of heart disease. 4. Eat steamed green vegeta- bles with every lunch and din- ner. Recent research suggests that phytochemicals from green vegetables can turn on the body’s natural antioxidant and anti-inflammatory protection mechanisms. 5. Include tomatoes/tomato sauce, berries and/or pomegran- ate in your diet daily. The antioxidants in berries and pomegranates, such as antho- cyanins and punicalagin, are especially effective in improv- ing both LDL and HDL choles- terol. Many observational studies have made a connection between higher blood lycopene (the signature carotenoid of the tomato) and lower risk of heart attack. 6. Have 1 tablespoon of ground flax or chia seeds plus a DHA supplement each day. Flax seeds contain the benefi- cial omega-3 ALA, lignans, flavonoids, sterols, and fiber. Clinical trials show that daily flaxseed consumption reduces total cholesterol by 6-11 per- cent. Chia seeds are also rich in ALA and fiber, and taking a DHA supplement ensures ade- quacy of long-chain omega-3 fatty acids, because conversion of ALA to DHA and EPA varies greatly among individuals. 7. Avoid refined carbohy- drates and added oils. Processed foods are full of these calorie- dense, nutrient-poor ingredients that promote weight gain and increase heart disease risk. 8. Minimize animal products to less than 5 percent of total calories per week. If you have heart disease or significantly high cholesterol, avoid animal products altogether. Higher ani- mal product consumption is linked to increased heart disease risk. Dr. Fuhrman is a board certified family physician specializing in lifestyle and nutritional medicine. Western Lane Ambulance District Ambulance Runs Nov. 16-22 Date Time 11/16/15 11/16/15 11/16/15 11/16/15 11/16/15 11/16/15 11/16/15 11/16/15 11/17/15 11/17/15 11/17/15 11/17/15 11/17/15 11/17/15 11/17/15 11/18/15 11/18/15 11/18/15 11/18/15 11/18/15 11/18/15 11/18/15 11/18/15 11/19/15 11/19/15 11/19/15 11/19/15 11/19/15 11/19/15 11/19/15 11/19/15 11/19/15 11/20/15 11/20/15 11/20/15 11/20/15 11/21/15 11/21/15 11/21/15 11/21/15 11/21/15 11/21/15 11/22/15 11/22/15 11/22/15 11/22/15 11/22/15 11/22/15 11/22/15 11/22/15 11/22/15 11/22/15 11/22/15 0128 0524 0652 0929 1253 1345 2049 2323 0633 0839 0845 1151 1745 1757 1836 0117 1205 1252 1444 1640 1949 2021 2240 0055 0214 0445 0600 1432 1458 1700 1745 2039 1602 1624 1854 1910 0553 0830 1156 1252 1504 1613 0135 0247 0311 0835 0945 1100 1114 1233 1313 1518 1616 Area Green Gate Road Ninth Street Woodland Lane Ninth Street Airport Way First Avenue Rhododendron Drive Munsel Creek Loop Redwood Street Laurel Street Transfer to Eugene Highway 126 Shoreline Drive Munsel Creek Loop Highway 126 17th Street Transfer to Eugene Kingwood Street Spruce Street Highway 126 Transfer to Eugene Spruce Street Collard Lake Road Buckskin Bob Highway 101 Shoreline Drive Spruce Street Highway 101 Laguna Avenue Transfer to Eugene Transfer to Eugene 21st Street Ivy Street Highway 126 Sweet Creek Road Rosemary Court Oak Street Rhododendron Drive Ocean View Drive Ninth Street Munsel Lake Road Highway 101 Transfer to Eugene Transfer to Eugene 35th Court First Street Transfer to Eugene Highway 126 Highway 101 Ninth Street Phey Lane Ocean View Drive 16th Street Type Medical Medical Medical Medical Medical Medical Medical Medical Medical Medical Medical Trauma Medical Medical Medical Medical Medical Medical Medical Trauma Medical Medical Trauma Medical Medical Medical Medical Medical Medical Medical Medical Medical Medical Trauma Trauma Trauma Medical Medical Trauma Trauma Medical Standby Medical Medical Trauma Medical Medical Medical Trauma Medical Medical Medical Trauma ...need a friend? Meet BOOMER Breed Age Sex Size Color Off ered by: Peggy Bradley, Broker Bloodhound/Mix 4 years Male Large Brown/Black If you would like to meet Boomer any of his friends, please visit us at: FLORENCE HUMANE SOCIETY 2840 Rhododendron Drive • Florence • 541-997-4277 www.fl orencehumane.org Cell 541-999-0222 100 Hwy. 101, Florence, OR 541 997-7777 cbcoast.com COAST REAL ESTATE This message brought to you by: Friends of the Humane Society, if you would like to help a friend call the Siuslaw News 541-902-3525. www.shoppelocal.biz