Image Credit: Steenbergs / Flickr. This image has been modified.

Heart of Gold: Turmeric vs. Exercise

The endothelium is the inner lining of our blood vessels. Laid end-to-end, endothelial cells from a single human would wrap more than four times around the world. And it’s not just an inert layer; it’s highly metabolically active. I’ve talked before about how sensitive our endothelium is to oxidation (The Power of NO) and inflammation (The Leaky Gut Theory). If we don’t take care of it, endothelial dysfunction may set us up for heart disease or a stroke. Are we ready to heed our endothelium’s early warning signal?

If it’s all about oxidation and inflammation, then fruits and vegetables should help. And indeed, it appears they do. Each daily serving of fruits or vegetables was associated with a 6% improvement in endothelial function. These fruit- and vegetable-associated improvements in endothelial function are in contrast to several negative vitamin C pill studies that failed to show a benefit. It can be concluded that the positive findings of the fruit and vegetable study are not just because of any one nutrient in fruits and veggies. Rather than searching for the single magic bullet micronutrient, a more practical approach is likely to consider whole foods. Increasing fruit and vegetable consumption is likely to have numerous benefits due to synergistic effects of the plethora of wonderful nutrients in plants.

Exercise helps our endothelial cells, too, but what type of exercise helps best? Patients were randomized into four groups: aerobic exercise (cycling for an hour a day), resistance training (using weights and elastic bands), both, or neither. The aerobic group kicked butt. The resistance group kicked butt. The aerobic and resistance group kicked butt, too. The only group who didn’t kick butt was the group who sat on their butts. Our endothelium doesn’t care if we’re on a bike or lifting weights, as long as we’re getting physical activity regularly. If we stop exercising, our endothelial function plummets.

Antioxidant pills don’t help, but drug companies aren’t going to give up that easy. They’re currently looking into anti-inflammatory pills. After all, there’s only so much you can make selling salad. For those who prefer plants to pills, one of the most anti-inflammatory foods is the spice turmeric. Researchers in Japan recently compared the endothelial benefits of exercise to that of curcumin, the yellow pigment in turmeric and curry powder. About a teaspoon a day’s worth of turmeric for eight weeks was compared to 30 to 60 minutes of aerobic exercise a day.

Which group improved their endothelial function more? The group who did neither experienced no benefit, but both the exercise and the curcumin groups significantly boosted  endothelial function. The researchers reported: “The magnitude of the improvement achieved by curcumin treatment was comparable to that obtained with exercise. Therefore, regular ingestion of curcumin could be a preventive measure against cardiovascular disease” at least in postmenopausal women, who were the subjects of this study. “Furthermore, [their] results suggest that curcumin may be a potential alternative treatment for patients who are unable to exercise.”

Ideally, we’d both eat curcumin and exercise. One study looked at central arterial hemodynamics. Basically, if our endothelium is impaired, our arteries stiffen, making it harder for our heart to pump. Compared to placebo, we can drop down the pressure with turmeric curcumin or exercise. However, if we combine both, then we really start rocking and rolling, as you can see in the chart about 4 minutes into my video Heart of Gold: Turmeric vs. Exercise. The researchers conclude that these findings suggest that regular endurance exercise combined with daily curcumin ingestion may reduce the pressure against which our hearts have to fight. We want both healthy eating and exertion for our endothelium.


This entry is a follow-up to Turmeric Curcumin vs. Exercise for Artery Function.

Endothelial dysfunction is at the heart (pun intended) of many of our deadliest diseases. Pledge to save your endothelial cells and check out some of these other videos about the effects of food on our endothelial function:

For more on the concept of nutrient synergy, see Garden Variety Anti-Inflammation and Cranberries vs. Cancer.

Regardless what you do or don’t eat, exercise is critical:

I must have dozens of turmeric videos by now, but here are a few to get you started:

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:

Discuss

Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.


88 responses to “Heart of Gold: Turmeric vs. Exercise

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  1. I love turmeric and cook with it often. I don’t care for commercial turmeric powder as it tastes like dirt to me. I’m fortunate that I can get fresh turmeric root at the local food stores. I use a spoon to scrape off the outer covering (wear gloves, it stains) and freeze it. When I use it I just take out a knob and use a medium fine greater to put it in what ever I’m cooking. Same thing with ginger (turmeric’s cousin). Great in soups, fresh grated over salads and steamed greens. I also gratet it into grains.. YMMV and I love the stuff…
    mitch




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    1. I regularly consume both whole, as well (typically the fresh root just chopped–add to smoothies, juices, stir frys, etc.). I do peel away the fibrous outer skin from ginger, I don’t peel anything from turmeric. It’s outer layer is not fibrous like ginger, and I’ll bet there’s good stuff in the out layer that I wouldn’t want to discard.




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    2. Dr. Greger,
      What is the difference between turmeric and curcumin. I take turmeric but I am wondering if I should take curcumin.
      Thank you,
      Peggy




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      1. Hi Peggy. I am a volunteer moderator and can answer your question for you. Curcumin is the a pigment found in turmeric. It is responsible for giving turmeric its vibrant yellow colour. Curcumin is what gives turmeric its health benefits. If you find curcumin on sale, just know it has been extracted from turmeric. You’ll find many videos about curcumin here.

        Keep taking turmeric. Dr Greger mentions that it may be more potent than curcumin in Turmeric or Curcumin: Plants vs. Pills




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      1. You better take the curcumin pill which has more concentration of the important ingredient than the turmeric pill. And with the good supplement, they make it bioavailable which is the most important part.




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          1. Please note that I am only comparing turmeric pill against curcumin pill, which is the context of the original question of someone asking about turmeric pill. So if you want to buy the pill then buy curcumin pill. But if you want turmeric then consume the turmeric root whole as you said.




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      2. Yes, but it’s a royal pain in the butt.. You need a gizmo to put the turmeric into the capsule and then put the two gelatin halves together. I tried with some other spices and it was a lot of work… I’ll just cook with it..
        mitch




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        1. Mitch – I’m with you, I’d rather eat the real root which I, too, can get at my local Asian store. But one can purchase turmeric already encapsulated. One source I’ve used in the past is Puritan’s Pride. http://www.puritan.com
          The thing to remember about turmeric is that some research shows that turmeric in its whole form seems to be more effective than curcurmin. See all of Dr. G’s videos on this turmeric/curcurmin research. As well, . . .a reminder, . . that black pepper is the thing that makes turmeric work. Turmeric by itself doesn’t seem to do much. Again, . . .review Dr. G’s turmeric videos for this info.
          Also, a very interesting video about the power of food synergy can be viewed here:
          https://www.youtube.com/watch?v=C_5Z31mUmtc
          It is 20 minutes but well worth watching. In it he shows that his research supports that mixing whole foods creates a better response than single whole foods (green and white tea potentiate each other for example). This research is one reason why consuming whole turmeric with black pepper yields a better result than taking curcumin (a component of turmeric) alone.
          Interestingly, a number of years ago, beta carotene, a form of vitamin A found in orange vegetables, was thought to be protective against lung cancer. Research had shown that those with lung cancer who did better had more beta carotene in their systems. So a company isolated beta carotene and they did a research study giving huge amounts of beta carotene to lung cancer patients. The study was stopped mid-stream because the lung cancer patients responds in the exact opposite way that the researchers had proposed. They were dying faster than if they didn’t consume the beta carotene at all. This is an example of why Dr. G and others recommend whole foods, eaten together, in variety, is your best defense and offense for your health.




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          1. Not to deny that we need to eat the whole plant when possible, but most researches on the use of turmeric for medicinal purposes, were done using curcumin pill.

            https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3535097/

            My above comment related to buy a turmeric pill versus curcumin pill has to do with turmeric pill is a ripoff because you can eat the turmeric root itself much cheaper. If you want to go with the route of taking pill then you better off take curcumin pill. Because a pill containing turmeric, not only it is expensive, it does not have the proper dosage, unless the pill is made of the size of a thumb.




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  2. Great information!! Daily turmeric is therefore the way to go along with exercice, well noted! =)

    Just a typing error in the transcript ” which our hearts have to figh” instead of “fight”.




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  3. A couple of remarks:

    – Dr G now says “If it’s all about oxidation and inflammation, then fruits and vegetables should help. “. That’s what I have been saying all along. It’s the oxidation and inflammation that cause all kind of disease, from CHD to cancer to rheumatism arthritis. It’s not the cholesterol level very very old theory that should be put in museum and even banned from the vocabulary.

    – The word curcumin was mentioned several times in the blog, as opposed to turmeric. Curcumin is a substance inside turmeric. Is Dr G now recognizing that it’s the curcumin that does the job? I consume both, turmeric root plus curcumin supplement. It’s because I see the effects when taking the curcumin pill while feeling nothing when eating the turmeric root and I have used the methods to make it bioavailable such as add black pepper and eat with fat. But I still eat the turmeric root for the whole food and any phytonutrients it may contain.




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    1. Great comment Mr. Lewis. Inflammation is the cause of ALL chronic non-infectious disease of which ASHD is an example.

      For anti-inflammation and anti-oxidant I take powdered turmeric mixed in equal parts with TEN spices, turkey tail and reishi mushroom, and white pine bark extract, all powdered.

      It is blended in a cup of home brewed kombucha (with a milk frother) along with a squirt of hemp seed oil; as you imply, some nutrients are oil soluble.

      Rather than pepper I use piperine, its active ingredient, to increase absorption and delay removal by the liver. It only takes one part per five hundred according to the literature, but I use 1:100

      Chow? only beans and greens, seeds, roots, tubers, and fruit. Barley boiled with rye for desert.




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      1. Rick, good comments and good strategy to consume turmeric.

        I saw on the news the other day that scientists have now discovered that people with low cholesterol still die of heart disease and they now know that it is the inflammation that causes it. Duh. They are now developing drugs to reduce inflammation. Of course we don’t to use drugs because it has many side effects. But what a discovery it is.

        https://www.cbsnews.com/news/in-a-first-anti-inflammatory-drug-lowers-heart-attack-risks/

        Regarding the turmeric, an Indian (from India) of mine swears that I have to use turmeric powder bought at Indian store. I used the one from a known brand name and it does not seem to work for me, but lately I grow my own turmeric and so I don’t know if it works better because it is fresh and since I still take the curcumin supplement at the same time.

        The Indians do have diseases but certain diseases are unheard of in India and that is attributed to the consumption of turmeric. The way the Indians consume turmeric is that they fry it with ghee and curry and it is said that the fat and the heat make the turmeric bioavailable. Certain brands of curcumin in the U.S. claim to use the Indian way rather than using the piperine method and they said it is better method. We have no way of verifying the claim. All I know is that my Indian friend seems to have no health issues despite being in the 70s.




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          1. It’s because they fry at high heat their foods including fat, and eat a lot of sugar in form of sweet pudding. But fat is not the cause.




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            1. Jerry Why do you believe that “fat is not the cause.”? Dairy fat is high in saturated fat and the vegetarian ghee (vanaspati) commonly used in India is very high in trans fats. It is hard to believe that these are not significant risk factors for the heart disease and diabetes that are rampant in that country.

              Here are some articles on India if people are interested in the situation there
              “There are differences between an Indian vegetarian and a Western vegetarian because there are three errors in the Indian vegetarian diet – high in fat (excessive consumption of dairy products); fried food (even vegetables are fried) and rich in sweets ( Indian sweets are high in sugar and soaked in syrup). This is compounded by the fact that only rice or roti is considered food in India while vegetables and fruits are always taken ‘on the side’.

              Most Indian breads are prepared with vanaspati, which is a source of fats, which increases LDL cholesterol or bad cholesterol.”
              http://www.thehindu.com/todays-paper/tp-national/tp-tamilnadu/being-a-vegetarian-does-not-reduce-risk-of-heart-disease/article4441411.ece
              “Dietary factors that may contribute to a high IHD risk in India include low intakes of vitamin B-6 and folate (6) and high intakes of trans fatty acids, which have been associated with risk in studies conducted in the West (7-14). In parts of India, trans fats from hydrogenated vegetable oil in the form of vanaspati are consumed in greater quantity than in the United States (10, 15). In contrast, in North India, the most commonly used oil in cooking is mustard oil.
              http://ajcn.nutrition.org/content/79/4/582.full

              See also he very interesting discussion here
              http://ajcn.nutrition.org/content/100/Supplement_1/359S.full




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              1. I need to qualify that certain fat is not the cause of CHD such as saturated fat or fat that does not oxidize, or PUFA and Omega 6 fat is small quantity. The problem is when Indian eat vegetarian ghee which is like vegetable oil which changes to transfat under heat, instead of ghee made of dairy which is stable. And I need to qualify too that saturated fat is harmless but in reasonable amount. You don’t eat fat to eat fat but you eat in some context such as you fry food with coconut oil because it is saturated fat and therefore stable, or you use butter in your baking. It’s the transfat that causes inflammation and it comes from vegetable oil that becomes rancid or changed under heat, or vegetarian ghee which is faked ghee. Real ghee made from dairy is supposed to be very good, better than butter, although I have not eaten yet, but I will try some day because it’s sold at Trader Joe.




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                1. Jerry. Everybody agrees with you that trans fat is harmful. However, the global scientific and medical community disagrees with you about saturated fat not being a risk factor for cardiovascular disease. I have already cited references from WHO experts to US government reports summarising the evidence including observational studies, randomised controlled trials and a variety of mechanisms action by which saturated fat is known to damage the cardiovascular system. The independent Cochrane Collaboration also “found that cutting down on saturated fat led to a 17% reduction in the risk of cardiovascular disease”
                  onlinelibrary.wiley.com/doi/10.1002/14651858.CD011737/abstract

                  Saturated doesn’t just affect cardiovascular disease risk. It appears to increase cancer risk
                  “Conclusion Findings from this large, international cohort consortium suggest that modifying dietary fat intake (ie, replacing saturated fat with polyunsaturated fat) may reduce lung cancer risk, particularly among smokers and for squamous cell and small cell carcinoma.”
                  https://www.ncbi.nlm.nih.gov/pubmed/28742456

                  it also appears to promote cognitive impairment (no surprise to those of us who have seen the bizarre claims and arguments presented by some saturated fat apologists)
                  “Of all the different types of fatty acids, the findings are most consistent for an increased risk of cognitive decline with a higher intake of saturated fatty acids.”
                  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107296/




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              1. Since when is the Huffpost an authority in nutrition?

                This is typical of the fake accusation, that Big Meat is behind Big Fat. Actually it is quite the opposite and they Big Meat also jumped on the Big Low Fat bandwagon as well.

                So people will buy lean meat, low fat 1% or 2% milk. And processed foods with zero saturated fat but loaded with transfat and people only look at the label to see how much saturated fat there is and they see none and they buy. Little that they know that it is full of transfat that is very very harmful. It is the same trap that Big Meat used just like Big Vegetable Oil does to vegans. And they sell those soft drink full of sugar but with zero fat. Health conscious vegans and non vegans alike will buy “orange juice” that is full of sugar and contains 10% of real juice.

                And in term of meat, you know what, it is the lean muscle meat part that causes cancer and not the fatty or joint meat part which does not cause cancer but it is also beneficial because this is where the nutrients and collagen are. It is said that the native Indian eat the bone and joint and fatty parts of the meat and feed the lean meat part to their dog (not to say that they poisoned their pets) while nowaday, supermarkets will sell the leanest meat at high price which causes cancer.

                And in term of dairy, the nutrients are also in the fat part, especially CLA if you drink milk from grass fed cow. And so if you drink 1% milk or nonfat milk, not only it is devoid of nutrients but it is also processed.

                So in short, the Low Fat obsolete and misleading theory was invented by Big Pharma and Big Food industry to make us take statin drug as well as selling the so-called Low Fat food. It is a whole industry behind it, from Big Pharma to Big Food to Big Media and now Big Doctor (both functional and drug-oriented ones). Our current health crisis is mainly caused by this big fat LIE.

                Today, I see Dr G announcing that nutrition(-facts) will be in Spanish. How do we say No Fat in Spanish? Sin Grasa?




                0
                1. And one thing to observe is that the young people of today know about this Fat Lie and consume fat and eat plant foods along. Just watch in the next 10, 20 years that we will see a new generation of very healthy people.

                  Excluded of course, are the young and old people who continue to eat a SAD diet, drink soft drink and on drugs, or vegans who eat potato chips. Those are not fixable people that we should not include in our discussions.




                  0
              2. TG: Great article by Dr. Katz. Thanks for posting it. It does a really good job of explaining the logic errors perpetrated by the forces you mention. I agree that that article is a good general primer for lay people who are confused about the matter and want to get at the truth. I also encourage people to check it out.




                1
    2. [quote=Jerry Lewis]It’s not the cholesterol level very very old theory that should be put in museum and even banned from the vocabulary.[/quote]

      Strong in you, the cognitive dissonance is.




      14
      1. No need to be abusive is there? Maybe some of us have read more than others.

        Although it is not proven yet that inflammation directly causes cardiovascular diseases, we know that chronic, low-grade inflammation is closely linked to all stages of atherosclerosis, a disease that underlies heart attack, stroke and peripheral artery disease.

        http://health.usnews.com/health-news/patient-advice/articles/2016-04-06/inflammation-and-heart-disease-what-is-c-reactive-protein-who-might-benefit-from-testing

        Half of all heart attacks occur in people with normal cholesterol levels. Leading an anti-inflammatory lifestyle not only reduces your risk of heart disease, but can also prevent a growing list of other conditions like cancer and Alzheimer’s disease.




        3
        1. Rick. You and Jerry keep making all sorts of absolute statements and never provide any sources for your claims. For example, you say that half of all heart attacks occur in people with “normal” cholesterol levels as if this somehow proves that high cholesterol is not a risk factor. This is badly flawed logic. If out of 1 thousand people, say 500 have normal cholesterol, and 250 have high cholesterol and 250 have low cholesterol …. and 100 have a heart attack, half of them have normal cholesterol and 50 have high cholesterol. This would mean that 20% of people with high cholesterol had a heart attack compared to only 10% with normal cholesterol. So how would this prove that high cholesterol is not a risk factor?
          The cholesterol sceptic sites are highly misleading when they trumpet such simplistic interpretations of the statistics.
          In fact, it is worse than that. This claim of yours is, I believe, based on a single observational study back in 2009 (?) which looked at the cholesterol levels of hospitalised heart disease patients. My understanding is that it was all hospitalised heart disease patients …. ie they weren’t necessarily hospitalised because they had a heart attack. They could have gone in for that reason or any of a myriad other reasons – cancer, car accident, infection, sepsis, planned surgery etc. What the cholesterol “sceptics” never tell us when they parade this study is that heart attacks, cancer, infections, trauma, surgery, sepsis etc all cause cholesterol to decline. It is hardly surprising therefore that many people in hospital have normal or low cholesterol ….. the real question is how high was their cholesterol BEFORE the heart attack, cancer, surgery, infection etc. that resulted in their hospitalisation.




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            1. Thanks for providing the links Jerry.

              At least we now know the hook on which you are hanging your hat. Unfortunately, it is a very, very wobbly hook.

              The first reference is interesting. However, it is an article/opinion piece by a single rather obscure author who makes a number of questionable statements. His views are directly contradicted by scientific assessments made by panels of respected experts. For example, the World Health Organization/UN Food and Agriculture Organization report on fatty acids and human nutrition
              http://foris.fao.org/preview/25553-0ece4cb94ac52f9a25af77ca5cfba7a8c.pdf
              http://www.who.int/nutrition/publications/nutrientrequirements/sfa_systematic_review/en/
              Or the expert panel that produced scientific report on nutrition and human health for the latest US dietary guidelines
              https://health.gov/dietaryguidelines/2015-scientific-report/11-chapter-6/d6-2.asp
              Or Harvard etc etc
              https://www.health.harvard.edu/heart-health/harvard-researchers-renew-warnings-about-saturated-fat-and-heart-disease

              As an example of the problems with your article, consider the claim that “a physiological mechanism for saturated fats causing heart disease is still missing.” This is blatantly untrue. Saturated fat raises cholesterol. It also makes us insulin resistant.
              Further, saturated fat damages the endothelium eg
              http://atvb.ahajournals.org/content/25/6/1274.full
              http://www.sciencedirect.com/science/article/pii/S0735109706013386
              http://www.medscape.com/viewarticle/803568
              http://www.ajconline.org/article/S0002-9149(14)01311-3/abstract
              and there are other effects too eg http://www.sciencedaily.com/releases/2015/07/150714112424.htm
              http://www.sciencedaily.com/releases/2010/07/100713011053.htm
              http://www.sciencedaily.com/releases/2015/04/150427101527.htm
              http://www.sciencedaily.com/releases/2015/09/150903131408.htm
              http://www.sciencedirect.com/science/article/pii/S0735109706013386?via%3Dihub
              non-endothelial effects

              Saturated fat also directly damages heart cells themselves
              “A new paper, “Saturated fatty acids induce endoplasmic reticulum stress in primary cardiomyocytes,” just published in open access in “Endoplasmic Reticulum Stress in Diseases” by De Gruyter Open shows that there are striking differences in the accumulation of saturated and unsaturated fatty acids in cardiac muscle cells, and that saturated fatty acids induce the death of these cells through the ER stress. In stalking contrast, unsaturated fatty acids protect the same cells from such damage.”
              https://www.sciencedaily.com/releases/2015/04/150427101527.htm

              As for your second reference, that is just laughable. Sorry. That “coalition” full of people receiving grants from the food industry and the Atkins empire. Not to mention the influence of journalist Nina Teicholz!
              http://thehill.com/blogs/congress-blog/healthcare/257353-coalition-is-full-of-baloney-on-nutrition-guidelines

              Your third reference is simply a news piece reporting that a drug that lowered inflammation lowered heart attack risk. How is that supposed to prove cholesterol is irrelevant? Or saturated fat? It doesn’t – no more than studies showing that knives can kill prove that guns are harmless. in any case both dietary saturated fat and dietary cholesterol appear to increase inflammation
              https://www.ncbi.nlm.nih.gov/pubmed/24034567
              https://www.ncbi.nlm.nih.gov/pubmed/26655292
              so I really don’t know how you can rationalise your beliefs based on this stuff. It makes no sense to me. Or most people for that matter.

              Really, believing these fringe saturated fat and cholesterol advocates seems utterly unjustifiable given their lack of credible supporting evidence and clear conflicts of interest. Not to mention the mountain of evidence to the contrary which has convinced the global scientific and medical communities that significant amounts of dietary saturated fat and cholesterol damage human health.




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              1. You enjoy being a semi-informed bully. Nothing is more dangerous than a just a little knowledge. That your comments are pages long attests to your insecurity and need to dominate.

                You might want to join On-and-On Anon.




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                1. You have yet to present a shred of evidence to support your strongly expressed opinions and you routinely abuse people who do.

                  And here you are accusing someone else of being a bully?

                  The irony is delicious. Thank you.




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        2. This post addresses Rick and Jerry.

          The current medical consensus is that normal cholesterol levels are in fact abnormal. Thus, those people that have heart attacks with these current claimed normal levels have in fact high cholesterol levels.

          This post by Dr Greger, with sources (not from a news report), will help to inform you: https://nutritionfacts.org/video/optimal-cholesterol-level/

          This page will also be of interest for you both to better understand the role of cholesterol: https://nutritionfacts.org/topics/cholesterol/




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          1. A certain segment of posters here are attending church. Be aware that there is more to read than one bible. Quoting verse does not prove a point.




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          2. Knowledge does not come by reading snippets gleaned from the internet. What it leaves one with is a handful of loose sand.

            There is no point of view that one can not find “proof” for on the web. Try reading books; they are hundreds of pages in length ya know. And they leave one with a deeper understanding of their subject than a one paragraph or one page snippet does.

            Homework is hard. Playing on the internet is easy.




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        3. Rick, I usually don’t care what people eat, vegan or paleo or Mediterranean, etc, I think that all diets but SAD, are healthy in general, perhaps not optimal in some cases or you have to do it right by eating the right kind and right amount. But when it comes to fat then I am kind of “angry”. Why? Because of that false theory, so many people are getting sick. That fat bad theory was invented by big pharma to sell cholesterol drug, by big sugar to sell sugary foods because people have such low energy that they need to eat sugar instead, by big food industry to sell vegetable oil, and low fat food diet, even by the American Heart Association (AHA) to make money by putting those little heart logo on cereal boxes that are full of sugar, etc. and I can go on and on. It’s a whole economy that is centered around the low fat theory. If you are a researcher at an university and you do research on the benefit of fat or fat is harmless then your research grant will be cut in a heartbeat.

          So many people got sick because of this, by the statin drug that destroys the heart muscle, by eating vegetable oil that oxidizes, by eating too much nut to get enough protein when they go vegan and get a load of PUFA and Omega 6 fat…. Nobody pays attention to inflammation and continues to eat foods that cause it, and those foods are labeled to be healthy foods.

          Vegans are spreading this false cholesterol and saturated fat theory to scare people off not to eat animal foods. If they want so then why don’t just tell people to not eat animal foods but why do they have to use this false and obsolete theory? They are actually hurting their fellow vegans who eat vegetable oil and Omega 6 foods and get inflammation all over the place while getting a false indication because their cholesterol is super low.

          And last but not least, people are depriving themselves of a magic fat called coconut oil which can treat many diseases, all because of the saturated fat scare. These people need to tell their kids to feed them with coconut oil when for bad luck they become incapacitated and cannot make decision when they get Alzheimer’s or Parkinson.

          One silver lining is that the young people no longer believe in this bad fat theory. My kids and all of their friends eat plenty of fats and they are all skinny like a stick. If you go to health food stores such as Trader Joe, Sprouts, Whole Foods, etc.you will see that they are full of fatty foods.




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        4. Instead of being able to build upon and discuss the merits of the issues brought forth in the videos…we get re-schooled in diet/science 101 by trolls?

          A serious waste of time and space….just so certain lame brains can feel good about themselves and the damage they do?

          Time to slow it down son?




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    3. Wow, Jerry, It sounds like you’re much smarter than Dr Greger! I would like to read more of your theories on nutrition, but I searched the Internet and couldn’t find your website. Could you let us know where your website is?




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      1. One of the reasons we think TMAO is directly responsible is that “TMAO levels predict the risk of [heart attacks, strokes, and death] independently of traditional cardiovascular risk factors”—meaning whether or not you have high cholesterol or low cholesterol, high blood pressure or low blood pressure, having high TMAO levels appeared to be bad news. This has since been replicated in other studies: up to nine times the odds of heart disease at high TMAO blood levels, even after controlling “for meat, fish, and cholesterol intake—[which is a] surrogate for egg intake.”

        Guess who said that?

        https://nutritionfacts.org/video/egg-industry-response-to-choline-and-tmao/




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        1. Why would you think that there is only a single risk factor for heart disease? Just because a virus or shock can cause a heart attack in some people, does not mean that cholesterol or inflammation or TMAO cannot also be risk factors.
          This seems like very simplistic either/or thinking …. and/or a good excuse for ignoring evidence you don’t like for whatever reason. It’s a great technique for selling sensational “health” books and websites but it is high;y misleading.




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          1. Nobody is saying there is a single factor for any disease, Mr. Wizard. You derive great pleasure from belittling other people’s knowledge. It is an indication of arrogance and insensitivity – and a provincial way of thinking.




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            1. Rick You must be talking to that strange man in the mirror. You know …. the one that lectures other people about being rude and offensive.
              Presenting the evidence that demonstrates people are making factually incorrect claims is not belittling “knowledge”. Far from it
              Please present some evidence for your claims instead of just stating your unscientific opinions as facts and ten abusing people who do not share your views.
              Evidence is not a four-letter word, Rick ,no matter how offensive you personally find it.




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    4. Jerry Lewis,

      The fact that a theory is old is not enough to invalidate it.

      The theory of gravity is even older, and even though it has evolved since its conception, it is still useful today.

      Regarding blood cholesterol: there is overwhelming evidence that especially serum LDL cholesterol levels (regardless of particle size) are an important risk factor for the development of CHD. In fact, not only has it not been debunked yet, but given the breadth and depth of the evidence, it is virtually impossible to debunk it.

      What can always be done is to manipulate the data and take advantage of people’s gullibility, to mislead people into believing in what they would like to believe anyway. Actually, it’s quite easy to do and hence the plethora of charlatans and media outlets that propagate the “everything you’ve been told about cholesterol is wrong” story.

      I honestly don’t know if you’re more on the gullible side or if you have an interest to mislead people. Either way, you are causing harm and confusion.




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  4. After my morning walk I go for the following: Half cup steel cut oats, (hot) a teaspoon of ground turmeric, two teaspoons ground flaxseed, two quarter cups of cold berries (this week its black & raspberries) and I have found cut up pieces of nectarines, a half to a full cup mask most of the taste of turmeric. However I am getting use to the taste. I reheat the mixture for a few seconds.
    I hope I am feeding my endothelial cells properly.




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    1. Mike, it sounds like my AM concoction less the turmeric.. Like minds think alike!!
      Now can turmeric fend off hurricanes? I’m in So Fla…
      mitch




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  5. I just love the power that numeric has to change our health on so many levels; cancer prevention, anti-inflammatory properties, detoxification of arsenic and who know whatever else!

    Thanks Dr. Greger and team!

    A proud monthly supporter.




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  6. (Be gentle on me). The picture shown above is not the product I see in my local stores. Is that the ‘real’ stuff? The product I’ve seen locally are very small, knobby, bumpy, some strings protruding , about 3 inches long and not a bad odor but not pleasant to my taste. Thanks for listening. I want to make sure I’m not wasting my $ . I’ve tried the powder Tumeric that you dip out of the jar & place in tiny bag. Is it helpful in that format. I also use curry powder from Penzy where it is the #1 ingredient. I understand the value of the ‘whole’ product but 1 tsp of powder and curry is hard to take. So what am I missing. I put sprinkle on rice, potato . Yes, I’m WFPB in my mid 80’s trying to consume more. Thanks again. Pat




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    1. The picture shown above is not the product I see in my local stores. Is that the ‘real’ stuff? The product I’ve seen locally are very small, knobby, bumpy, some strings protruding , about 3 inches long and not a bad odor but not pleasant to my taste.

      @Patty: There’s many different variants/forms of turmeric. I quick google search found this. I’ve personally found two different types in my city; one is striped and darker orange (Indian market), whereas the other is not striped and more yellow in colour (Asian/Chinese market). I think any will work.

      Just be super careful with getting it on any surfaces, such as clothing, fingers etc; it stains very easily. I remember the first time I got it and wanted to see how it tasted raw and on it’s own, so lopped off a chunk and popped it into my mouth and chewed it. Taste was ok. But my teeth resembled those of a 60yr old 40-a-day+ smokers! lol.




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      1. Scott B. Thank you. I had no idea there were so many varieties. You are very helpful. I shall continue using the powder from my organic store rack and occasional of the raw knobbies. Both are added to my foods but not such a large amount. Thank you for the courtesy of answering my question. I have always learned from NF site and his book is well marked up. (I still get around, walk each day, have my own teeth and eyes so I must be doing something right). Be well friend. Patty




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        1. Patty! – Don’t forget to always add a little black pepper to your turmeric. It is the black pepper that potentiates (makes active and boosts) the turmeric for your body to use.

          But also, watch all of Dr. G’s video’s on turmeric which he lists above so that you know everything that will be helpful to you . . . . as far as we know today. Science is always learning and changing. I’m glad to see you get your information from an excellent scientific source and don’t listen to other whacks with no science or genuine expertise.
          And thank you, Scott B., for helping Patty.
          Be well.




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          1. Guest, the Now Curry from Penzys has black pepper in it along with cumin, garlic, cayenne, fennel, nutmeg, cilantro, cloves, cardamom and ginger. Fenugreek too. It is really good– no salt. I got this as the number one, first ingredient was Tumeric. I even wrote them about it and they said was main ingredient. I love it, but sure don’t want NF to think I’m advertising. Yes, Ive watched the other videos. Always good to be reminded.

            Now you others need to be lots nicer to NF people . Or, are you just kidding– — be well friends. That’s what it’s all about. Health is ones wealth. Patty.




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        2. I currently use turmeric and curry powder from the spices section of the supermarket. However, it’s much better to use the root like you guys here do. Just make sure that you wash the root and/or remove the outer layer before consumption. Growing your own is best of all of course. I say this because of various reports over the years of eg lead contamination of imported turmeric powder eg
          https://www.bu.edu/sph/2017/04/04/high-levels-of-lead-detected-in-turmeric-purchased-from-boston-stores/




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          1. Thanks TG . I’m interested to know if anyone can actually feel a difference on t uremic . I have a bad shoulder from a accident years ago and thought I would try turmeric to see if there was a difference . At first I thought there was and stayed on it for two years with a pain level of lets say 1 or2 out of 10 . Now I’ve gone 6 months without and truth is it seems the same .
            I took a hint from you and will ask what the lead level is in the brand I use.




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    2. Patty – I thought the picture used in this video of turmeric was not anything like I’d seen in stores either. I assumed it was a very large root.
      Just in case you don’t know, you can google turmeric root (or anything else you want to look at). And when the list of choices loads, choose the “image” icon at the top of the page. This choice will show you pictures of the item you googled. So you can see a gazillion pictures of turmeric root and know what you’re looking for.
      You’ll find the “images” icon listed across the top of the page. You’ll see “All, Shopping, Images, News, Video’s More” .
      Here is the “Images” link for turmeric:
      https://www.google.com/search?q=turmeric&rlz=1C1GGRV_enUS751US751&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjZ5PXA-Y_WAhUG_IMKHTaoBXEQ_AUICygC&biw=1248&bih=643




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    1. Omega 7 is also found in Sea Buckthorn oil but you have to take a pill because it is not found in your backyard. But since Dr G told us to eat only Whole Food then this is out of the question.

      And sorry I have to quote Dr Axe or Mercola again since I find no article on Omega 7 by searching in nutrition(-facts) web site.

      https://draxe.com/sea-buckthorn-oil/




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  7. I’ve read that turmeric was contraindicated for those with a low platelet count. Is this true and if so, why? What alternative is there? Thanks.




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  8. Hi, June. Turmeric appears to inhibit platelet aggregation, meaning that it can help to prevent blood clotting. This can be a good thing for the prevention of heart attacks and strokes. You did not say where you read that turmeric is contraindicated for those with a low platelet count, but that is probably the basis for the claim. It may be leap that is not fully supported by the evidence, or it may be a cautious warning out of concern about potential bleeding disorders. This would be a good thing to discuss with a doctor. I hope that helps!




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  9. Hi, I was wondering if someone has advice on which particular brand of turmeric they recommend as tested and reputable. With the information coming out regarding heavy metals in many Indian spices, especially turmeric, I am looking for brands that will show they have tested their product but haven’t been successful in finding any.




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    1. Just buy turmeric rhizome grown in USA. There is no brand.

      Or grow it yourself because it is super easy. Just buy the rhizome once, break them into several fingers and put them in the ground and you will have several turmeric plants.




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