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Heart Disease and Osteoporosis: Are cholesterol levels the true link?
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Osteoporosis and cardiovascular disease share many common risk factors such as diabetes, smoking, alcohol abuse, sedentary lifestyle, and in postmenopausal women, a decline in estrogen. However, over the last several years, emerging research has shown a growing link between the two conditions. In fact, a recent observational study reported in the Journal Heart found that a formal diagnosis of osteoporosis was independently associated with a 79% higher risk of cardiovascular disease. Last year in my blog articles titled The Curious Connection Between Osteoporosis and Heart Disease and Curious Connection, part 2 I highlighted two common links between osteoporosis and heart disease, high blood pressure, and atherosclerosis caused by calcium deposits building up in the arteries. Now another strong link has emerged. Dyslipidemia.

Dyslipidemia refers to having unhealthy levels of one or more kinds of lipids (fats) in your blood, such as low-density lipoprotein (LDL), high-density lipoprotein (HDL), and triglycerides. Most of us have heard that LDLs are the so-called “bad” cholesterol and that HDLs are the so-called “good” cholesterol. It is well known that dyslipidemia resulting in high LDLs and triglycerides in combination with low HDLs can cause atherosclerosis and heart disease. It is now becoming evident that dyslipidemia can also lead to low bone mass and increased fracture risk.

Here’s how:

Bone is highly vascularized tissue that depends on a constant supply of blood for regeneration and remodeling. In fact, a typical long bong is nourished through 3 separate vascular systems to meet the metabolic needs of the bone. As in atherosclerosis of the heart, fats and cholesterol can accumulate in the blood vessels of the bone. When these fats become oxidized, especially the LDL cholesterol, it causes inflammation and damage, leading to arterial calcifications and plaques. In the heart, this can lead to blockages and heart attacks. In the bone, this can suppress osteoblast formation (cells that make new bone) and an increase in the production of osteoclasts (cells that break down bone) leading to bone loss. Having high lipid levels can also increase blood viscosity compromising blood flow to the bone.

Just like having higher levels of HDL cholesterol is associated with a lower risk of heart disease, it is also recently been reported to be associated with higher bone mineral density. HDL cholesterol is considered to be the ‘good” cholesterol because it helps to transport excess cholesterol from the body to the liver where it is then flushed from the system. HDL cholesterol also helps to modulate inflammation. Inflammation has a negative effect on bone and can disrupt bone metabolism leading to bone loss. In a recent study published in the journal Lipids in Health and Disease, the researchers report a positive association between HDL cholesterol and lumbar spine bone mineral density in people aged 20-59. Meaning the higher the HDL cholesterol, the higher the bone mineral density in the lumbar spine.

Below is a table that summarizes the effects that dyslipidemia can have on bone metabolism.

 

7 ways to protect your bones and your heart

  1. Emphasize Exercise- Aerobic exercise, as well as strength training, can boost HDL cholesterol levels. Exercise has also been shown to enhance the antioxidant and anti-inflammatory effects of HDL cholesterol.
  2. Opt-In for Olive oil. Research has also shown that one of olive oil’s heart-healthy effects is an increase in HDL cholesterol. This may be because it is a rich source of antioxidants called polyphenols.
  3. Don’t forget Fatty Fish. The omega 3 fats in fatty fish may help raise HDL cholesterol and decrease triglycerides. Taking fish oils supplements can do the same.
  4. Pile Up on Purple Foods.  Anthocyanin, the plant flavonoid found in purple foods, has antioxidant effects which can increase HDL cholesterol, decrease LDL cholesterol and help fight inflammation. Examples of foods rich in anthocyanins include eggplant, red cabbage, blueberries, blackberries, cranberries, and cherries.
  5. Splurge on Soluble Fibers. Soluble fibers bind to cholesterol in the intestine and remove it from the body. Legumes, vegetables, oatmeal, quinoa are good examples of foods with soluble fibers.
  6. Go for the Garlic. Garlic has been shown to decrease total cholesterol levels and increase HDL cholesterol.
  7. Add Anti-inflammatory Herbs. Anti-inflammatory herbs like ginger, turmeric, thyme, and cloves all have powerful anti-inflammatory effects that can help to prevent the oxidation of LDL cholesterol in the body.

 

As women go through menopause the decline in estrogen plays a strong role in developing heart disease and osteoporosis. But with a nutritious diet and healthy lifestyle, you can offset the effects. What the link between these 2 conditions truly shows is that any steps you take to support your heart health will also support bones and vice versa.

Please reach out if you need more guidance on building strong bones, a strong heart, or a strong body!  703-738-4230  susan@nurturedbones.com

 

References:
1. Anagnostis, Panagiotis, Matilda Florentin, Sarantis Livadas, Irene Lambrinoudaki, and Dimitrios G. Goulis. “Bone Health in Patients with Dyslipidemias: An Underestimated Aspect.” International Journal of Molecular Sciences 23, no. 3 (January 31, 2022): 1639. https://doi.org/10.3390/ijms23031639.
2.Tang, Yuchen, Shenghong Wang, Qiong Yi, Yayi Xia, and Bin Geng. “High-Density Lipoprotein Cholesterol Is Negatively Correlated with Bone Mineral Density and Has Potential Predictive Value for Bone Loss.” Lipids in Health and Disease 20, no. 1 (July 25, 2021): 75. https://doi.org/10.1186/s12944-021-01497-7.
4. Xie, Ruijie, Xiongjie Huang, Qianlong Liu, and Mingjiang Liu. “Positive Association between High-Density Lipoprotein Cholesterol and Bone Mineral Density in U.S. Adults: The NHANES 2011-2018.” Journal of Orthopaedic Surgery and Research 17, no. 1 (February 15, 2022): 92. https://doi.org/10.1186/s13018-022-02986-w.
3.ScienceDaily. “Thin and Brittle Bones Strongly Linked to Women’s Heart Disease Risk: Thinning Lower Spine, Top of Thigh Bone and Hip Predictive of Raised Heart Attack/Stroke Risk.” Accessed February 24, 2022. https://www.sciencedaily.com/releases/2021/05/210506183351.htm.

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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