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Why Is Sorghum One of My New Favorite Grains?

The AHA! Team — Wed, 10 Sep 2025 20:01:21 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Learn why sorghum is one of my favorite new grains. “Despite playing a significant role in Africa and Asia as a staple grain, sorghum has only recently emerged as a potential human food source in the developed world.” And it isn’t just a principal grain in many parts of the world, but it’s “critical in folk medicine” traditions, too. What might its health benefits be? There are some in vitro data from test tubes and petri dishes, as well as in vivo data, meaning “within the living” in laboratory animals, but only in the last decade have we started seeing human trials. In one study, participants were asked to eat sorghum pancakes or corn pancakes for supper every day for three weeks. Both groups saw significant, 20 to 30 percent drops in their cholesterol, but all participants were also “requested not to consume eggs and other cholesterol-boosting foodstuff,” so that may very well have played a role. Another study used biscuits. Those eating sorghum biscuits said they felt more satiated than when they ate wheat biscuits, but that “did not translate to differences in intake at the subsequent ad-libitum [all-you-can-eat] meal.” So, does it matter that they subjectively felt more satiated if that did not cause them to eat any less? Unsurprisingly, when put to the test, those eating sorghum versus wheat biscuits didn’t lose any weight, though the data are a bit mixed. A recent study concluded that “sorghum can be an important strategy for weight loss in humans.” However, those in the sorghum group didn’t actually lose more weight. They did eat hundreds more calories a day, though, and they still lost more body fat, as you can see below and at 1:41 in my video The Health Benefits of Sorghum. This may be because of their greater fiber consumption or intake of other goodies, like the resistant starch in sorghum. The vehicle the researchers used was an artificially flavored, colored, and sweetened powdered drink mixture of water, milk powder, and either sorghum or wheat flour. That may be good for a study since you can make a blinded control, but it leaves you wondering what would happen if you actually ate the whole food. The resistant starch is exciting, though. Most of the starch in sorghum is either slow-starch—that is, slowly digestible—or fully resistant to digestion in the small intestine, which offers a banquet bounty of prebiotics for our good gut flora down in our colon. Evidently, it isn’t the sorghum starch itself, but interactions with the proteins and other compounds that effectively act as starch blockers, inhibiting our starch-munching enzymes. Sorghum ends up with “the lowest starch digestibility” among grains, which is why, traditionally, it was considered to be an “inferior” grain—but inferior in the sense of not providing as many calories. (That’s a good thing in the age of epidemic obesity.) When study participants were given either a whole-wheat muffin (the control) or a sorghum muffin, with both containing the same amount of starch, researchers saw significantly higher blood sugars 45 minutes to two hours after subjects ate the wheat muffin, as shown below and at 2:58 in my video. They also saw a higher insulin spike, starting almost immediately after consuming the wheat muffin, as seen below, and at 3:03. Overall, after consumption of the sorghum muffin, researchers found a 25 percent lower blood sugar response, and the participants’ bodies had to release less than half the insulin to deal with it, as seen here and at 3:11 in my video. The same type of results were found with people with diabetes. Researchers saw a lower blood sugar spike with sorghum porridge compared to grits, and the participants’ bodies could deal with it with a fraction of the insulin. So, we need to educate people on how healthy sorghum is—and, some suggest, “develop products that are…healthy, convenient to use, and tasty.” No need! Sorghum is already healthy, convenient, and tasty just the way it is. I just press a single button on my electric pressure cooker with two parts water and one part sorghum, and it’s ready in 20 minutes. You can make a big batch and use it all week just like you would rice. Of course, there isn’t big money for the food industry when people eat the intact, whole grain. Instead, the industry is looking at sorghum for its “enormous potential for exploitation” in creating “functional foods and food additives.” (Did you know that adding sorghum to pork or turkey patties can decrease their “cardboardy ﬂavor”? Why eat sorghum when you can instead use it to make gluten-free beer?) It’s funny. When I wrote in How Not to Diet about taxpayer subsidies going to the sugar, corn syrup, oil, and livestock industries to subsidize cheap animal feed to help make Dollar Menu meat, I jokingly asked, “When was the last time you sat down to some sorghum?” Now that we know how good it is for us, maybe we should be taking advantage of the quarter billion dollars the United States is spending to prop up the sorghum industry and sit down to some sorghum after all. If you missed the previous video, check out Is Sorghum a Healthy Grain? My How Not to Diet Cookbook is full of delicious and healthful grain recipes. Check it out here. “Resistant starch”? Learn more about Resistant Starch and Colon Cancer and Getting Starch to Take the Path of Most Resistance. For more on the benefits of different grains, see related posts below. Key Takeaways Sorghum, widely used as a staple in Africa and Asia, is now being studied for its health benefits, with emerging human trials on its potential for cholesterol and blood sugar regulation. Studies show that sorghum may aid in lowering cholesterol and can increase feelings of satiety. However, this satiety hasn’t consistently led to reduced food intake. Sorghum’s resistant starch content results in lower blood sugar spikes and requires less insulin after consumption compared to other grains like wheat, making it promising for blood sugar management, especially in people with diabetes. Sorghum’s unique starch composition, largely resistant to digestion, offers prebiotic benefits for gut health and may act as a natural starch blocker. Despite sorghum’s potential health benefits as a whole grain, the food industry is more focused on its use in functional foods and additives. However, the grain can be easily prepared and enjoyed whole, offering a healthy, cost-effective option for any diet. To read the original article click here.

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What Is Tallow & Is It Good for You? Separating Fact vs. Fiction

The AHA! Team — Mon, 11 Aug 2025 05:07:40 +0000

Jillian Levy, CHHC via NaturalHealth365 – Want to know a little-known fact about McDonald’s french fries? Before McDonald’s started using hydrogenated vegetable oils to fry its fries, the company used good, old-fashioned beef tallow. Many other fast food restaurants did, too, including Burger King, Wendy’s, Hardee’s, Arby’s, Dairy Queen, Popeyes and Bob’s Big Boy. For centuries, tallow (or beef fat) was considered a healthy and delicious fat for frying, baking and more. It was only once cheap, highly processed vegetable oils became widely available in the U.S. and elsewhere that tallow and similar animal fats (like schmaltz and lard) went out of fashion. Can you still eat tallow? Yes, and in moderation, some it can be a healthy fat to cook with, especially compared to margarine or processed shortening. Grass-fed beef fat can be a great source of oleic acid, conjugated linoleic acid (CLA) and other fatty acids that are thought to be good for increasing “good” cholesterol levels and supporting cognitive/brain health and a strong metabolism. What is tallow? Tallow is fat rendered from beef (or less often mutton), which is why it’s sometimes called beef lard. Like many other saturated fats, it’s solid at room temperature but melts into a liquid when heated. Tallow’s appearance and texture are described as being similar to butter’s, since it’s solid and a beige/white color when cooled. However, it has a drier, waxy texture and somewhat different taste than butter. Types Although most people refer to only beef fat as tallow, technically other animal fats can also be called by the same name. Some commercial types of tallow contain fat derived from multiple animals, including mutton, pigs and hogs. Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs. Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat. This fatty tissue around the kidneys stores many nutrients, especially when the cattle is grass-fed. Tallow can also sometimes be referred to as shortening, which is defined as any fat that is solid at room temperature and used in baking. Nutrition facts Tallow is a mostly saturated animal fat, although it contains some unsaturated fats too. The breakdown of fats in tallow is estimated to be 45 percent to 55 percent saturated fat, 40 percent to 50 percent monounsaturated fat and 3 percent to 7 percent polyunsaturated fat. According to the U.S. Department of Agriculture, one tablespoon of tallow has about: Calories: 115 Total Fat: 12.8 g Saturated Fat: 6.4 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 5.4 g 0 grams of carbs, protein, sugar or fiber In terms of nutrient content, the highest-quality beef tallow comes from grass-fed cattle, as opposed to those conventionally raised on feedlots and fed grains. Grass-fed cattle tend to store more omega-3s, CLA and other beneficial compounds in their bodies compared to cows that are fed less healthy diets. Tallow rendered from grass-fed cattle provides some of the following nutrients: Vitamins A, D, K, E and B12 Choline CLA Other fatty acids, including oleic acid, palmitoleic acid, stearic acid, linoleic acid and others Health benefits What are the benefits of tallow? Here are some of the reasons this fat has been used in cooking, baking and more for centuries. 1. Provides healthy fats, including cholesterol In the 1950s, researchers first began advocating for a lower-fat diet since animal fats were being linked to development of coronary heart disease. However, since this time we’ve come to understand that foods high in fat and cholesterol actually provide certain health benefits. As mentioned above, tallow provides both saturated and monounsaturated fats. It’s made up of about 40 percent to 50 percent monounsaturated fats, which are considered one of the most heart-healthy fats in our diets. This is the same type of fat found in olive oil. The type of saturated fat found in tallow is believed to have a mostly neutral effect on blood cholesterol levels, or the ability to raise “good” HDL cholesterol, meaning that consuming it in moderate amounts shouldn’t increase your risk for cardiovascular disease. Consuming saturated fat as part of a healthy diet has also been shown in some cases to have an inverse relationship with obesity-related type 2 diabetes. 2. May help support weight loss/management Tallow is rich in CLA, a fatty acid that studies have suggested can support a healthy metabolism and may lead to fat burning. Consuming animal fats can be especially helpful for weight loss if you follow a high-fat keto diet, which leads to ketosis to enhance fat-burning. 3. Can help you absorb essential vitamins You need fats in your diet to absorb fat-soluble vitamins, including vitamins A, D, E and K. These essential vitamins help support your immune system, skeletal system, heart, skin and more. 4. Has a high smoke point Compared to other cooking fats and oils, including olive oil and butter, tallow has a higher smoke point around 420 to 480 degrees Fahrenheit. Smoke point refers to the temperature at which an oil starts to burn, smoke and lose many of its nutritional benefits. Tallow can be used at high temperatures without causing its chemical composition to change. When cooking at high heat, such as roasting, frying and baking, use it over oils like canola, corn and even virgin olive oil, which are prone to oxidizing at high temperatures and can contribute to problems such as formation of free radicals. 5. Can help hydrate skin Why is tallow good for your skin? It’s rich in fatty acids that help form the lipids that keep skin protected and moisturized. These include palmitoleic acid, stearic acid and oleic acid (the same type of fat found in olive oil). Consuming fats can help support the skin, while some fats, including tallow, can also be applied topically to your skin. Some benefits of tallow for skin health include: Improving moisture and treating dryness Helping increase skin’s flexibility and ability to heal Supporting the protective barrier function of skin 6. Provides a stable energy source Tallow, rich in saturated fats, is metabolized slowly, providing a steady energy source. Saturated fats provide a slow-burning energy source beneficial for sustained mental and physical performance. Fats from animal sources have been shown to sustain energy levels without causing rapid blood sugar spikes, supporting physical and mental performance. 7. May aid hormone regulation The fatty acids in tallow are essential for hormone production. Saturated fats, like those in tallow, are precursors to steroid hormones such as cortisol and testosterone, which are vital for stress response, reproductive health and overall homeostasis. 8. Supports the immune system Tallow contains fat-soluble vitamins, including A, E and D, which are known to enhance immune function. These vitamins play a critical role in regulating immune responses and maintaining skin integrity, the first line of defense against pathogens. 9. Holds anti-inflammatory properties CLA found in animal fats like tallow has been documented to reduce systemic inflammation. Studies have revealed its role in mitigating inflammatory cytokines, contributing to overall anti-inflammatory effects. In addition, a balanced dietary fat profile has been associated with decreased markers of systemic inflammation. 10. Can boost brain health Tallow is a source of saturated fats and omega-3 fatty acids, which are crucial for maintaining brain structure and function. These fats support the myelin sheath surrounding neurons, enhancing cognitive performance and protecting against neurodegenerative conditions. The brain relies heavily on saturated fats and omega-3 fatty acids for structural integrity and function. These fats, abundant in tallow, have been linked to improved cognitive health and reduced risks of neuroinflammation. 11. May help balance blood sugar Fats, including those in tallow, slow carbohydrate absorption and reduce postprandial blood sugar spikes. This steady absorption rate can contribute to improved glycemic control, particularly in those with insulin resistance. 12. May benefit heart health Tallow contains a mix of saturated and monounsaturated fats, with about 45 percent to 55 percent being monounsaturated fats like oleic acid. Monounsaturated fats are generally considered beneficial for heart health, as they may help regulate blood sugar levels and support cardiovascular function. As noted above, some research has suggested that the specific saturated fats in tallow, such as stearic acid, may have a neutral impact on cholesterol levels. There is some indication that consuming tallow as part of a balanced diet may help improve cholesterol levels. One long-term study of men found that those on a diet low in saturated fats and cholesterol, and enriched in polyunsaturated fats, had fewer fatal atherosclerotic events compared to the control group. However, it’s important to note that this study did not specifically examine tallow. While some components of tallow may have potential benefits for heart health, the scientific evidence is not conclusive. The balanced composition of fats in tallow and its potential effects on cholesterol levels warrant further investigation. However, it’s important to note that individual responses to dietary fats can vary, and overall diet quality and lifestyle factors play crucial roles in heart health. As with any dietary change, it’s advisable to consult with a healthcare professional before significantly altering fat intake. How to use In terms of cooking, what is tallow good for? Because it has a high smoke point, it’s a good fat for frying, baking, sauteing and roasting. It can help give crusts, pastries, fried foods and baked goods a crumbly texture. Some popular uses for tallow include making: Donuts Fritters Pie crusts Flour tortillas Mexican recipes, like fried plantains and tamales Cookies Pound cake Biscuits Fried pork, chicken and other fried meats Lardo Fried vegetables, latkes and veggie fritters Where to buy tallow Look for organic tallow sourced from grass-fed cows at a local farmers market or health food store. You may also be able to find it at your local butcher shop. How to make tallow Purchase some grass-fed beef fat, such as from a butcher shop or farmers market. You may need to buy a big chunk before grinding or cutting it up and rendering it into liquid fat. Grind the fat, or cut it up into very small pieces (or ask the butcher to do this for you). Put the fat into a slow cooker on low or medium for several hours. You will hear crackling noises while it cooks. Once the noise stops and there are only liquid tallow and some crispy bits (called greaves or cracklings), it’s done. Try to turn the heat off as soon as the noise stops. Let it cool off for an hour, then strain it through a mesh strainer and store in a glass mason jar. If you keep it in an airtight container it doesn’t need to be refrigerated short term, however some people choose to refrigerate it if keeping it for a while. Tallow soap Traditionally, many soap bars were made with tallow, since it helps harden and lather soap while also supporting skin’s natural barrier. If you’re familiar with making soap at home using vegetable oils, you can try using tallow instead. To make homemade tallow soap, combine it with sodium hydroxide, water, jojoba or almond oil, along with essential oils, such as lavender, to improve the smell and soothing quality. Alternatives What can you use instead of tallow (besides lard)? Grass-fed butter is a good alternative and can be used in similar ways as tallow, since they contain mostly the same types of fats. Both are between 40 percent to 60 percent saturated fat. Some people may prefer the taste of butter, especially in baked goods. However, one advantage of tallow is that it’s dairy-free and tolerated by those with lactose intolerance/dairy allergies. Quality oils, such as coconut oil and avocado oil, can also be good alternatives that supply you with a mix of healthy fats. However, refined vegetable oils are not the best choice, since they are often rancid due to exposure to high heat and are very high in pro-inflammatory omega-6 fatty acids. What...

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Regular Exercise May Help Prevent Fatty Liver Disease Through Bile Acid Metabolism

The AHA! Team — Wed, 23 Jul 2025 05:30:05 +0000

American Physiological Society (APS) via Newswise – Aerobic exercise and a high capacity for exercise may protect against metabolic dysfunction-associated steatotic liver disease (MASLD), also known as fatty liver disease, by increasing the conversion of cholesterol into bile acids, according to a new study published in Function. The paper has been selected as an APSselect article for July by the American Physiological Society (APS). MASLD is a chronic condition in which excessive fat is stored in the liver. It is tied to high cholesterol, Type 2 diabetes, obesity and insulin resistance. It can also lead to liver disease and increases the risk of heart disease. While exercise is known to prevent and treat fatty liver, researchers don’t yet understand exactly how this happens. This new study offers insights: Researchers propose that exercise prevents or reduces fatty liver, in part, by improving bile acid metabolism. The most prominent way cholesterol is removed from the body is by its conversion to bile acids, which aid the digestion of fat and trigger signals that improve how the body uses sugar and fat. By stimulating bile acid metabolism, exercise increases the disposal of cholesterol and activates signals that improve how the body processes food. In the study, rats bred to have genetically high- or low-exercise capacity were provided a high-fat diet, which normally causes fatty liver. This design was chosen because exercise capacity has been independently linked to lower risk for fatty liver disease in people. In addition, genetically identical mice were fed a high-fat diet, and half were allowed access to voluntary running wheels to simulate daily exercise in humans. A separate group of mice that lacked the ability to make bile acids were studied to test whether bile acid metabolism is necessary for the protective effects of exercise. Key findings included: High-exercise capacity rats had higher liver bile acid production, more bile acids in their feces, and lower blood levels of bile acids compared to the low-exercise capacity group. Daily exercise also increased bile acid synthesis, fecal bile acid loss and protected against fatty liver in the genetically identical mice. This demonstrates that daily exercise provides the same benefit as high exercise capacity due to genetic differences. Mice with an impaired ability to produce bile acids experienced no benefit of exercise in preventing fatty liver. Aerobic exercise increased bile acid production, and this process was required to prevent fatty liver. “Importantly, our results identify bile acid synthesis as a key mediator between aerobic capacity, exercise and hepatic energy metabolism that may also be linked to whole-body metabolism and long-term risk for Type 2 diabetes and MASLD,” the researchers wrote. “[B]ile acid synthesis plays a critical role in aerobic capacity and exercise ability in combating MASLD.” Read the full article, “Aerobic Capacity and Exercise Mediate Protection Against Hepatic Steatosis via Enhanced Bile Acid Metabolism.” It is highlighted as one of this month’s “best of the best” as part of the American Physiological Society’s APSselect program. Read this month’s selected research articles.   To read the original article click here.

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Fluctuating Cholesterol Linked to Higher Risk of Dementia in Older Adults

The AHA! Team — Mon, 17 Mar 2025 05:10:56 +0000

American Academy of Neurology via News-Medical – Older adults whose cholesterol changes over time may be more likely to develop dementia than people whose cholesterol is stable, regardless of the actual cholesterol level, according to a study published in the January 29, 2025, online issue of Neurology®, the medical journal of the American Academy of Neurology. The study does not prove that changing cholesterol causes dementia; it only shows an association. These results suggest that fluctuating cholesterol, measured annually, may be a new biomarker for identifying people at risk of dementia, providing more information than the actual cholesterol levels measured at a single time point.” Zhen Zhou, PhD, study author of Monash University in Melbourne, Australia The study involved 9,846 people with an average age of 74 who did not have dementia or other memory problems. Cholesterol levels were measured at the beginning of the study and at three following annual visits. Participants were followed for an average of 5.5 years after the third visit. They took tests of memory skills annually. Participants taking cholesterol medications, called statins, were allowed in the study unless they stopped or started taking the drugs during the measurement period for cholesterol. The participants were divided into four equal groups based on the amount of change between their first and fourth cholesterol measurements. The difference between consecutive yearly measurements was 91 mg/dL on average in the group with the largest amount of change in total cholesterol and 22 mg/dL in the group with the smallest amount of change. During the study, 509 people developed dementia. A total of 147 of the 2,408 people in the group with the largest amount of change in total cholesterol developed dementia, a rate of 11.3 per 1,000 person-years. In the group with the lowest amount of change in total cholesterol, 98 of 2,437 people developed dementia, a rate of 7.1 per 1,000 person-years. Person-years represent both the number of people in the study and the amount of time each person spends in the study. After adjusting for other factors that could affect the risk of dementia, such as age, smoking status and high blood pressure, researchers found that those in the high change group were 60% more likely to develop dementia than those in the low change group. The study also found a link between changing cholesterol levels and cognitive impairment or memory problems that did not meet the criteria for dementia. Looking at the various types of cholesterol, researchers found a link between fluctuating LDL cholesterol, or “bad” cholesterol, and risk of dementia and cognitive impairment. They did not find that association with HDL, or “good” cholesterol, or triglycerides. “Older people’s cholesterol should be monitored for changes over time to help identify people who may be at risk of cognitive impairment or dementia and could benefit from interventions, which could include lifestyle changes or making sure they start or keep taking statin to prevent fluctuations in their cholesterol and potentially reduce the risk of dementia,” Zhou said. Older people’s cholesterol should be monitored for changes over time to help identify risk of cognitive impairment or dementia A limitation of the study is that while people who started or stopped taking cholesterol drugs were not included in the study to eliminate the medication-induced fluctuations in cholesterol, researchers did not have information on any changes in dosage or people who did not take their medication as prescribed, which could affect cholesterol changes. The study is supported by the National Heart Foundation of Australia. Source: American Academy of Neurology Journal reference: Zhou, Z., et al. (2025). Association of Year-to-Year Lipid Variability With Risk of Cognitive Decline and Dementia in Community-Dwelling Older Adults. Neurology. doi.org/10.1212/wnl.0000000000210247. To read the original article click here.

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Fortified Eggs Did Not Raise Cholesterol in Modest-Sized Cardiology Study

The AHA! Team — Wed, 18 Sep 2024 09:04:44 +0000

Duke Health – Further study needed to investigate secondary findings. DURHAM, NC – There are often conflicting headlines about whether certain foods are good or bad for you, and the news about eggs has been especially confusing. Search the topic online and you’ll find a wealth of articles spanning back decades. A study presented at the American College of Cardiology’s Annual Scientific Session and led by researchers at Duke, offers new evidence on fortified eggs, which are eggs enriched with various vitamins or nutrients. In a modest-sized randomized trial, researchers found that fortified eggs did not have a negative impact on bad cholesterol (LDL cholesterol) or good cholesterol (HDL cholesterol) over the course of the four-month study. The study was sponsored by Eggland’s Best The study was sponsored by Eggland’s Best, a company that makes and sells fortified eggs. It also provided the eggs used in the research. The study had 140 participants, all people aged 50 or older, who had experienced at least one cardiac event in the past or had risk factors for cardiovascular disease such as diabetes. Researchers randomized participants into two groups, asking half to eat two or fewer eggs per week for four months. The other half were provided with fortified eggs and asked to eat 12 per week for the same period of time. While no significant changes in bad or good cholesterol were found, a secondary finding hinted there could be some benefit associated with fortified egg consumption for older patients and patients with diabetes. That secondary finding was not statistically significant due to the number of study participants, but senior researcher, Robert Mentz, M.D., associate professor in the Department of Medicine at the Duke University School of Medicine, said it’s an interesting signal that the researchers would like to investigate in future work. “If we can explore this area further, in a larger study, specifically focusing on the type of patients who appear to have potentially experienced some benefit, and over a longer period of time, we could see if it is possible for fortified eggs to improve cholesterol,” Mentz said. The study’s first author, Nina Nouhravesh, M.D., a cardiology fellow at the Duke Clinical Research Institute, said the study can be viewed as a pilot study. “While it was modest in size, it did include a broadly generalized population,” Nouravesh said. “The average age of participants was 66 years, half were women, and more than 25% identified as Black.” Mentz said the enrollment was representative of the community, especially for a study aimed at cardiology patients. He said he would like to move forward with a larger study assessing clinical outcomes, particularly when considering the topic of equity and food access. “There are disparities around access to food,” Mentz said. “Individuals who are the most socially disadvantaged (and likely have more instances of high blood pressure and diabetes), often have less access to healthy foods. Often what we hear described in the community is access to fresh fruits and vegetables. Those are really time-limited foods that may go bad quickly. Fortified eggs can be safely stored in the refrigerator for longer periods of time. Investigating potential health benefits of an easily accessible and less time-limited food is something we should be doing.” “I think we are in this exciting time where people think of food as medicine,” Mentz said. “Some foods are fortified and nutritionally optimized before they’re disseminated, similar to medications, so it’s exciting to use the same rigor that’s applied in medication trials to food science.” In addition to Mentz and Nouhravesh, study authors include Josephine Harrington, Laura H. Aberle, Cynthia L. Green, Kathleen Voss, Dave Holdsworth, Kurt Misialek, Bartel T. Slaugh, Mandee Wieand, William S. Yancy and Neha Pagidipati. To read the original article click here.

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10 Shocking Facts About Cholesterol You Don’t Know

The AHA! Team — Mon, 27 May 2024 08:05:28 +0000

Dr. Don Colbert – Do you really know what you need to know about cholesterol? Do you know the truth about how diet does and does not affect it? How about how body weight affects it? Do you really know what you need to know about cholesterol? Surprisingly, even though cholesterol has been discussed for many decades, the facts about cholesterol are still lost on most. Why? Misinformation abounds. New studies shed new light on the subject. As our population has become increasingly overweight, people’s bodies (all the way down to their cells) change in how they synthesize and deal with cholesterol. To know the facts about cholesterol, you really have to dig in. It’s simple and yet complex in some ways. If you’re ready for the complete low-down on cholesterol, listen to the Divine Health Podcast! Dr. Colbert and Mary Colbert will take you on an in-depth journey to know all you need to know about cholesterol and how to obtain your best heart health! Check out all 3 cholesterol episodes here: Divine Health with Dr. Don Colbert Podcast. And for now, here are 10 shocking facts about cholesterol you probably don’t know. 10 Shocking Facts About Cholesterol You Don’t Know A heart healthy diet is imperative for overall heart health. But when it comes to cholesterol itself in the bloodstream, most is made by the body, not consumed in the diet. In fact, only about 20% of the cholesterol in your body comes from your diet. The rest is synthesized in your liver and intestines (1). How does diet play a role? Many ways! First, your diet affects how much, and what types of cholesterol are synthesized. In fact, the types of fats you eat play a bigger role than the cholesterol you eat. Next, eating a diet high in antioxidants is paramount, since antioxidants reduce the amount of oxidized cholesterol (which forms plaques) in the arteries. Vegetable oils do not contain cholesterol, however, many are still inflammatory and detrimental to heart health. Oils derived from vegetables and grains, including avocado oil, olive oil, corn oil, and others have zero milligrams of cholesterol. Foods derived from plants do not contain cholesterol because cholesterol is synthesized in an animal’s liver. However, vegetable oils with high omega-6 content increase inflammatory pathways in our bodies because they negatively affect our ratio of omega-3s to omega-6s. This means they fight against the anti-inflammatory omega-6s in our bodies. The most commonly used high-omega-6 oil in processed foods is soybean oil. Consuming this oil negatively affects metabolic health, cardiovascular health, and inflammation in the body (2, 3, 4). Avoid: Safflower oil (10.1 gm Omega-6 per tablespoon), grapeseed oil (9.5 gm), vegetable Oil (7.9 gm), wheat germ oil (7.5 gm), corn oil (7.3 gm), walnut oil (7.3 gm), cottonseed oil (7.0 gm), soybean (7.0 gm), sunflower Oil (5.4 gm), canola Oil (3.0 gm). Include: Extra-virgin olive oil (1.3 gm), avocado oil (1.8 gm) and occasionally organic coconut oil (0.4 gm), high-oleic sunflower (0.5), and high-oleic safflower oils (2.0). To learn more about this ratio and the dangers of a high omega-6 diet, click here. Weight Loss, Diet, and Exercise are your best options to ALTER unhealthy cholesterol numbers. While your absolute cholesterol number is highly influenced by your familial history, age, sex, and ethnicity (5), CHANGES in total cholesterol are primarily achieved by weight loss (if overweight), diet, and exercise (6, 7). Your Body Needs Cholesterol for Crucial Tasks Such as Synthesizing Vitamin D. Cholesterol is a waxy, whitish-yellow fat. Cholesterol is needed to make vitamin D, hormones (including testosterone and estrogen), and fat-dissolving bile acids. It is a vital building block in cell membranes. Cholesterol can be found in every cell in the body. What’s more, cholesterol is important for the formation of myelin sheath, the protective membrane around the nerves, especially in early years of life. Healthy cholesterol has its place in human health. Cholesterol does NOT dissolve in the blood to make it thick. Cholesterol doesn’t dissolve in the blood, kind of like how fat won’t dissolve in water. Instead, cholesterol bonds to carriers called lipoproteins. Lipoproteins are made up of cholesterol on the inside with a layer of protein on the outside. These carriers transport cholesterol between cells to be used for various biological functions. When cholesterol is oxidized, it can embed into the artery wall which can lead to plaques and blockages. Not all LDL cholesterol (aka bad cholesterol) creates plaques in arteries. As most people know, there are two primary types of cholesterol, Low-density lipoproteins (LDL) and High-density lipoproteins (HDL) cholesterol. LDL cholesterol is taught as “bad,” and HDL as “good.” But there’s more to it than that. There are actually two sub-groups of LDL particles. LDL subtype A is a large fluffy cholesterol particle that is less prone to oxidation and less likely to stick to arterial walls. LDL subtype B is a smaller and denser particle that is easily oxidized and more likely to build up in the arteries. Subtype A LDL cholesterol is not necessarily a threat, and only oxidized LDL cholesterol forms plaques (8). Triglyceride numbers and cholesterol numbers should be looked at together when assessing cardiovascular risk. Interestingly, more and more practitioners are looking at the ratio of triglycerides (TG) to HDL. In fact, when you calculate this ratio, you can infer your health risk of cardiovascular issues, blood sugar issues, inflammation and more. Divide your triglycerides by your HDL cholesterol levels. Studies have found that a number of 1.0 or less is likely indicative of lower risk, and a number of 3.0 or more of highest risk. Interestingly, a lower ratio is also linked to healthier LDL subset particle size (less subset B) (9, 10). People who suffer heart attacks don’t always have high cholesterol. Conversely, those with high cholesterol don’t always suffer heart attacks. While high LDL cholesterol (specifically, high LDL subset B) is one of many risk factors of heart conditions and heart attacks, many people who have heart attacks have “normal” cholesterol levels (11). When assessing risk, we should look at our heart illness risk overall, including weight, blood glucose, lifestyle, inflammation markers, blood pressure, triglycerides, and specifically LDL Subset B cholesterol numbers. It is not the primary risk factor. Inflammation is a primary factor in cardiovascular risk. Cholesterol is an active compound in the body. It reacts to oxidative stress and inflammation. Here’s how: As free radicals move throughout the body and damage cells, cumulative oxidative stress rises. Next, the body mounts an inflammatory response and cholesterol comes in to patch things up. When cholesterol can also become damaged and oxidized by free radicals. Oxidized cholesterol is sticky. It can embed into artery walls and potentially form plaques and blockages (12). Statins may be useful in some, but they are not completely safe and effective. While statins may be right for some patients, no medication is completely safe, and no medication is completely effective. While it is true that statins typically lower overall cholesterol, there are some harmful side effects of which you should be aware. First, statins may lower total cholesterol too much. This can lead to inadequate cholesterol levels for proper brain function (25% of cholesterol is in the brain). It can also interfere with and inhibit the benefits of omega-3 fats. Statins metabolize omega-6 fatty acids which work against omega-3s and can promote resistance to insulin, and elevated blood glucose levels. Like most medications, statins include a risk of damage to organs and systems in the body (13). Lastly, chronic use of statins has also been shown to interfere with the body’s production of coenzyme Q10 (CoQ10). CoQ10 is critical for immune and nervous system health, and also bolsters heart health, proper muscle function, and healthy blood pressure, among much else. If you are on statins, it is very important to supplement with CoQ10. Ready to Do All You Can to Support Healthy Cholesterol Numbers and Heart Health? Dr. Colbert has devised an amazing guide to help you obtain a healthy weight, healthy cholesterol, and overall great health for life: Beyond Keto. When you follow this plan that marries the best of the Mediterranean Diet with the best of Keto Zone, you can optimize your health efficiently and effectively. Try Beyond Keto and get started today. Then, listen to the podcast and learn even more facts about cholesterol! Bottom Line After decades of confusing information, new studies, changes in lifestyles and societal health, and more, it’s important to learn the facts about cholesterol. Learn all you can. Listen to Dr. Colbert’s Podcast, it’s a wealth of free information to keep you up to date on what you can do to support your heart health and cholesterol numbers, every day. To read the original article click here.

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Paper-Filtered Coffee and Cholesterol

AHA Publisher — Wed, 21 Sep 2022 07:00:07 +0000

Michael Greger M.D. FACLM via Nutrition Facts – New data suggest even paper-filtered coffee may raise “bad” LDL cholesterol. In my video from more than a decade ago called Is Coffee Bad for You?, I explained that the “cholesterol-raising factor from…coffee does not pass [through] a paper filter.” As I discuss in my recent video Does Coffee Affect Cholesterol?, if you give people French press coffee, which is filtered but without paper, their cholesterol starts swelling up within just two weeks, as you can see below and at 0:22 in the video. But, if you switch them to paper-filtered coffee, their cholesterol comes right back down. It’s the same amount of coffee, just prepared differently. The cholesterol-raising factor from coffee beans has since been identified as the fatty substances in the oil within coffee beans. One reason it took us so long to figure that out is that they didn’t raise cholesterol in rats, hamsters, or even in monkeys, but did in human beings, as you can see below and at 0:45 in my video. But, the fatty substances apparently get stuck in the paper filter. “This explains why filtered coffee does not affect cholesterol, whereas Scandinavian ‘boiled,’ cafetiere [French press coffee], and Turkish coffees do.” As you can see below and at 1:07 in my video, espresso, which has 20 times more cafestol, the cholesterol-raising substance, than paper-filtered drip coffee, also raisescholesterol, though French press, Turkish, and boiled coffees are progressively worse. Instant and percolated coffee are pretty low, even though neither is prepared with paper filters, but still not as low as paper-filtered drip coffee. Note, however, that if you make drip coffee with a metal mesh filter common in many machines and do not add a paper filter in the cradle, it would presumably be just as bad as French press coffee. The studies in general “appeared to consistently find” that this fatty component was filtered out by paper, but “a small number of studies suggested that filtered coffee may also increase cholesterol levels, and began to cast some doubt into what appeared to be a fairly clear picture.” So, yes, “although the cholesterol-raising effects brought about by the consumption of filtered coffee may not be as strong as those of the boiled coffee, it is important not to discard the possibility that filtered coffee may also play a small but important role in explaining the cholesterol-raising effects of coffee.” I had known about a study that found that three cups a day of filtered coffee raised total cholesterol, but the increase in “bad” LDL cholesterol was not statistically significant, as you can see below and at 2:10 in my video. Researchers got the same results in another study, finding that subjects who stopped consumption of filtered coffee reduced their total cholesterol, which suggests that perhaps paper coffee filters only achieve partial cafestol removal. Had anyone ever just measured the levels of the cholesterol-raising compounds found in the paper filters? Indeed, researchers investigated just that and found most of the cholesterol-raising cafestol was retained by the coffee grounds, rather than actually getting stuck in the paper filter itself. In other words, “the principal function” of the paper filter is not necessarily blocking the compound itself, but blocking any fine particles that are carrying the compound. This is similar to when you make French press coffee. When you depress that plunger with its fine mesh screen, you’ll still get a little sludge at the bottom of the cup. That sludge is made up of the tiny particles that pass through the screen and can carry some of the risk. So, a little cafestol does get through the filter. As you can see below and at 3:07 in my video, you can cut out more than 90 percent of cafestol by switching from a French press or coffee maker with a metal mesh filter to one with a paper filter. If you use coffee that starts out with a high level of the cafestol compound, you’re still clearing out about 95 percent with the paper filter, but could there still be enough left to bump up your LDL? You don’t know until you…put it to the test. As you can see below and at 3:38 in my video, study subjects started out drinking a high-cafestol coffee, and after a month of drinking two cups a day, their LDL cholesterol increased significantly, even though the coffee was paper-filtered. So, if you have high cholesterol despite eating a healthy diet, you may want to try cutting out coffee and then getting retested. Or, you can try switching to a lower cafestol coffee. There are all sorts of variables that may affect cafestol levels, including roasting degree or grind size, and one can imagine a smaller particle size would allowfor greater extraction. Since roasting appears to destroy some cafestol, a really dark roast should have less, but no significant difference was seen between the rise in cholesterol after a medium light roast versus a medium roast; both raised bad cholesterol. In the chapters on liver disease, depression, and Parkinson’s in my book How Not to Die, I discussed the benefits of coffee for the liver, mind, and brain. Coffee drinkers do seem to live longer and have lower cancer rates overall, but coffee may worsen acid reflux disease, bone loss, glaucoma, and urinary incontinence. The bottom line is that I don’t recommend drinking coffee, but mainly because every cup of coffee is a lost opportunity to drink something even more healthful, such as a cup of green tea, which wouldn’t have the adverse cholesterol consequences. Key Takeaways Coffee may elevate cholesterol depending on how it is prepared. Cafestol, the fatty substance in the oil inside coffee beans, is the cholesterol-raising factor, and it apparently gets stuck in paper filters, which explains why filtered coffee doesn’t affect cholesterol. Espresso and French press, Turkish, and boiled coffees do, though, and are progressively worse. Although prepared without paper filters, instant and percolated coffees are fairly low, but not as low as paper-filtered drip coffee. A commonly used metal mesh filter is presumably just as bad as French press coffee unless a paper filter is added. In general, studies seemed to find that cafestol was filtered out by paper, but questions began to be raised. Researchers discovered that most of the cafestol was retained by the coffee grounds instead of getting stuck in the paper filter itself. So, the paper filter doesn’t necessarily block the cholesterol-raising compound, but the fine particles carrying it. Switching from a coffee maker or French press with a metal mesh filter to one with a paper filter (or adding a paper filter) can cut more than 90 percent of cafestol. Switching to a lower cafestol coffee may be beneficial, too, since high-cafestol coffee has been shown to significantly increase LDL cholesterol even if prepared with a paper filter. Roasting degree, grind size, and other variables may affect cafestol levels. Roasting seems to destroy some cafestol, so a very dark roast should have less. Both a medium light roast and a medium roast raised bad cholesterol. In How Not to Die, I discuss the benefits of coffee for the liver, mind, and brain, but it may worsen acid reflux disease, bone loss, glaucoma, and urinary incontinence. I don’t recommend drinking coffee primarily because each cup is a lost opportunity to drink something even more healthful—like a cup of green tea, which wouldn’t have the adverse cholesterol consequences. To read the original article click here.

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Oxidized Cholesterol and Alzheimer’s Disease

AHA Publisher — Fri, 13 May 2022 07:00:51 +0000

Michael Greger M.D. FACLM via NutritionFacts – Oxidized cholesterol can be a hundred times more toxic than regular cholesterol, raising additional concerns about foods such as ghee, canned tuna, processed meat, and parmesan cheese. Too much cholesterol in the blood “has long been considered to act as a primary risk factor for developing Alzheimer’s disease and, possibly, Parkinson’s disease.” Striking images on autopsy show that the brain arteries of Alzheimer’s victims are clogged with fat and cholesterol, compared to non-demented elderly controls, as you can see at 0:16 in my video Oxidized Cholesterol as a Cause of Alzheimer’s Disease. But “cholesterol cannot be directly exported across the blood-brain barrier,” so it can’t get directly into—or out of—the brain. What if the brain has too much cholesterol and needs to get rid of some? As a safety valve, an enzyme in the brain can oxidize cholesterol. So, in that form, it can exit the brain and eventually the body. There’s a catch, though. “Although this fact means that the brain can eliminate excess amounts of these oxidation products,” it could be a two-way street. “[I]t could conversely allow toxic amounts of oxysterols [oxidized cholesterol], present in the blood stream, to accumulate in the brain”—that is, to go the other way. This is not just a theoretical concern. An elegant study showed that by measuring oxidized cholesterol levels in the blood coming off the brain, collected from the jugular vein in the neck, compared to the levels going into the brain through the artery, you could determine the difference. The researchers found that if you have too much oxidized cholesterol in your bloodstream, it can end up in your brain. This is a problem, because research shows the accumulation of oxysterols can be “cytotoxic, mutagenic, atherogenic and possibly carcinogenic”—in other words, toxic to cells, toxic to DNA, and contributing to heart disease and maybe also cancer. Yes, samples from atherosclerotic plaques on autopsy contain 20 times more cholesterol than normal arteries, but they contain 45 times higher levels of oxidized cholesterol. Cholesterol oxidation products may be up to a hundred times more pathological, more toxic, than unoxidized cholesterol, contributing not only to heart disease, but potentially also to a variety of different major chronic diseases, including Alzheimer’s, as you can see at 2:03 in my video. How can we cut down on the amount of these oxysterols in our body? One way is by not eating them. Oxidized cholesterol is found in “milk powders, meat and meat products (including fish), cheese, eggs and egg products.” “Until recently, our understanding…has been limited by the lack of analytical procedures [testing methods] to analyse foods with sufficient sensitivity and accuracy”—until now, that is. As you can see at 2:39 in my video, oxidized cholesterol can be found throughout animal products. Canned tuna was surprisingly high, but ghee takes the cake. Ghee, clarified or boiled butter, is commonly used in Indian cooking. Its method of preparation appears to multiply oxidized cholesterol levels tenfold. This dietary exposure to oxidized cholesterol may help explain why the subcontinent of India is ravaged by such heart disease, even though a significant proportion of the population stays away from meat and eggs. (A number of Indian dairy-based desserts are also made in a similar way to ghee.) Oxidized cholesterol in the diet is a source of oxidized cholesterol in the human bloodstream, where it can readily cross the blood-brain barrier into the brain. This could then trigger inflammation inside the brain and the buildup of amyloid “years before the impairment of memory is diagnosed.” Early studies showing the buildup of oxidized cholesterol in the blood of those fed meals rich in oxidized cholesterol, causing a spike in the bloodstream a few hours after eating, as you can see at 3:45 in my video, were done with things like powdered egg, which can be found in a lot of processed foods, but you typically don’t sit down to a meal of it. You get the same types of spikes, though, from eating “ordinary foodstuff.” Give folks some salami and parmesan cheese, which are naturally rich in cholesterol oxidation products (COPs), and later that day, COP is circulating throughout their bodies, as you can see at 4:04in my video. Higher levels are not only associated with mild cognitive impairment, but they’re linked to Alzheimer’s disease as well. “Increased oxysterol concentrations in the brain may promote cellular damage, cause neuron [nerve cell] dysfunction and degeneration, and could contribute to neuroinflammation [brain inflammation] and amyloidogenesis,” the formation of amyloid plaques. You can show the boost in inflammatory gene expression right in a petri dish, as you can see at 4:30 in my video. You can grow human nerve cells in vitro and drip on a little cholesterol, which causes a bump in inflammation. According to a blog on neuropathycure.org, if you add the same amount of oxidized cholesterol, it gets much worse. What’s more, if you look at the changes in brain oxysterols at different stages of Alzheimer’s disease on autopsy, you can see how the three main cholesterol oxidation products appear to be building up, as I show at 4:48 in my video. Levels have been shown to dramatically increase in Alzheimer’s disease brains, adding to the evidence that oxidized cholesterol may be “the driving force behind the development of Alzheimer’s disease.” Cholesterol gets oxidized when animal products are exposed to heat. Are there some cooking methods that are less risky than others? Find out in my video How to Reduce Cholesterol Oxidation. KEY TAKEAWAYS A primary risk factor for the development of Alzheimer’s and possibly Parkinson’s diseases is too much cholesterol in the blood. Although cholesterol can’t be exported directly across the blood-brain barrier, it can be oxidized by an enzyme in the brain and, in that form, exit the brain. However, oxidized cholesterol present in the bloodstream may be able to enter the brain through this two-way street. Accumulation of these oxysterols can be toxic to cells and DNA, as well as contribute to heart disease and possibly cancer. Samples from atherosclerotic plaques on autopsy contain 20 times more cholesterol than normal arteries and 45 times higher levels of oxidized cholesterol, which can be 100 times more toxic than regular unoxidized cholesterol. Oxysterols are found throughout animal products, including dairy, meat (including fish), and eggs, and one way to cut down on the amount of them in our body is by not consuming them. The preparation of ghee, clarified or boiled butter that is commonly used in Indian cooking, appears to multiply oxysterol levels tenfold, which may help explain why heart disease is so rampant on the Indian subcontinent despite a significant percentage of Indians avoiding meat and eggs. The presence of oxidized cholesterol in the brain can trigger inflammation inside the brain and the buildup of amyloid, far before memory impairment is diagnosed. To read the original article click here.

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Cholesterol Savvy? Take Our Cholesterol Quiz: Facts and Myths

AHA Publisher — Fri, 15 Oct 2021 07:00:19 +0000

Dr. Don Colbert – Are you cholesterol savvy? For decades, cholesterol risks, numbers, and information have been confusing, misguided, or even downright wrong. We all have cholesterol. A cholesterol measurement is one of the most common laboratory tests ordered, but does it give you the real picture of your heart health and risk? Take our cholesterol quiz to separate facts and myths and find out if you are cholesterol savvy. Cholesterol Quiz Questions Want to test your knowledge before reading the answers? Jot down your thoughts and decide which statements are facts and which are myths. The majority of cholesterol in the blood stream originates from the diet. It is required for the body to synthesize Vitamin D. Cholesterol dissolves into the blood making it thick. Its numbers are primarily altered by diet and exercise. Heart attack sufferers almost always have high cholesterol. High triglycerides are more concerning than high cholesterol. Avocado oil is higher in cholesterol than olive oil. Inflammation is a primary factor in heart condition risk. All LDL cholesterol is harmful. Statins are completely safe and effective. Cholesterol Quiz: Facts and Myths CHOLESTEROL STATEMENT #1: THE MAJORITY OF CHOLESTEROL IN THE BLOOD STREAM ORIGINATES FROM THE DIET. Myth. Only about 20% of the cholesterol in your body comes from your diet. The rest is synthesized your liver and intestines (1). CHOLESTEROL STATEMENT #2: CHOLESTEROL IS REQUIRED FOR THE BODY TO SYNTHESIZE VITAMIN D. Fact. Cholesterol is a waxy, whitish-yellow fat. It is needed to make vitamin D, hormones (including testosterone and estrogen), and fat-dissolving bile acids. It is a vital building block in cell membranes. And Cholesterol can be found in every cell in the body. CHOLESTEROL STATEMENT #3: CHOLESTEROL DISSOLVES INTO THE BLOOD MAKING IT THICK. Myth. Cholesterol doesn’t dissolve in the blood, kind of like how fat won’t dissolve in water. Instead, cholesterol bonds to carriers called lipoproteins. Lipoproteins are made up of cholesterol on the inside with a layer of protein on the outside. These carriers transport cholesterol between cells to be used for various biological functions. When cholesterol is oxidized, it can embed into the artery wall which can lead to plaques and blockages. CHOLESTEROL STATEMENT #4: CHOLESTEROL NUMBERS ARE PRIMARILY ALTERED BY WEIGHT LOSS, DIET AND EXERCISE. Fact. While your absolute cholesterol number is highly influenced by your familial history, age, sex, and ethnicity (2), changes in total cholesterol are primarily achieved by weight loss (if overweight), diet, and exercise (3, 4). STATEMENT #5: ALL LDL CHOLESTEROL CREATES PLAQUES IN ARTERIES. Myth. As most people know, there are two primary types of cholesterol, Low-density lipoproteins (LDL) and High-density lipoproteins (HDL) cholesterol. LDL cholesterol is taught as “bad,” and HDL as “good.” But there’s more to it than that. There are actually two sub-groups of LDL particles. LDL subtype A is a large fluffy cholesterol particle that is less prone to oxidation and less likely to stick to arterial walls. LDL subtype B is a smaller and denser particle that is easily oxidized and more likely to build up in the arteries. Subtype A LDL cholesterol is not necessarily a threat, and only oxidized LDL cholesterol forms plaques (5). CHOLESTEROL STATEMENT #6: HEART ATTACK SUFFERERS ALMOST ALWAYS HAVE HIGH CHOLESTEROL. Myth. Whilst high LDL cholesterol (specifically, high LDL subset B) is one of many risk factors of heart conditions and heart attacks, many people who have heart attacks have “normal” cholesterol levels (6). When assessing risk, we should look at our heart illness risk overall, including weight, blood glucose, lifestyle, inflammation markers, blood pressure, triglycerides, and specifically LDL Subst B cholesterol numbers. It is not the primary risk factor. CHOLESTEROL STATEMENT #7: HIGH TRIGLYCERIDES LEVELS ARE COMPLETELY INDEPENDENT OF CHOLESTEROL LEVELS. Myth. Interestingly, more and more practitioners are looking at the ratio of triglycerides (TG) to HDL. In fact, when you calculate this ratio, you can infer your health risk of cardiovascular issues, blood sugar issues, inflammation and more. Divide your triglycerides by your HDL cholesterol levels. Studies have found that a number of 1.0 or less is likely indicative of lower risk, and a number of 3.0 or more of highest risk. Interestingly, a lower ratio is also linked to healthier LDL subset particle size (less subset B) (7, 8). STATEMENT #8: AVOCADO OIL IS HIGHER IN CHOLESTEROL THAN OLIVE OIL. Myth. Both avocado oil and olive oil have zero milligrams of cholesterol. Foods derived from plants do not contain cholesterol. STATEMENT #9: INFLAMMATION IS A PRIMARY FACTOR IN HEART CONDITION RISK. Fact. Cholesterol is an active compound in the body. It reacts to oxidative stress and inflammation. Here’s how: As free radicals move throughout the body and damage cells, cumulative oxidative stress rises. Next, the body mounts an inflammatory response and cholesterol comes in to patch things up. When cholesterol can also become damaged and oxidized by free radicals. Oxidized cholesterol is sticky. It can embed into artery walls and potentially form plaques and blockages (9). CHOLESTEROL STATEMENT #10: STATINS ARE COMPLETELY SAFE AND EFFECTIVE. Myth. While statins may be right for some patients, no medication is completely safe, and no medication is completely effective. Even though it is true that statins typically lower overall cholesterol, there are some harmful side effects of which you should be aware. First, statins may lower total cholesterol too much. This can lead to inadequate cholesterol levels for proper brain function (25% of cholesterol is in the brain). It can also interfere with and inhibit the benefits of omega-3 fats. Statins metabolize omega-6 fatty acids which work against omega-3s and can promote resistance to insulin, and elevated blood glucose levels. Like most medications, statins include a risk of damage to organs and systems in the body (10). Lastly, chronic use of statins has also been shown to interfere with the body’s production of coenzyme Q10 (CoQ10). CoQ10 is critical for immune and nervous system health, and also bolsters heart health, proper muscle function, and healthy blood pressure, among much else. If you are on statins it is very important to supplement with CoQ10. HOW’D YOU SCORE? Are you savvy about cholesterol? Well, if you weren’t before, you are now. And, there’s great news! Most heart condition risk can be strongly influenced by lifestyle. Weight changes, anti-inflammatory foods, diets high in antioxidants, exercise, cessations from smoking, and more can help you reduce triglycerides, LDL subset B cholesterol, blood pressure, and more. What’s more, these can all improve your HDL cholesterol, too! GET CHOLESTEROL SAVVY: WHERE TO START? Unsure where to start? After taking our cholesterol quiz, do you want to improve your knowledge and health? The Keto Zone® can help you achieve your weight and health goals! Get started today with our complete Keto Zone Starter Kit. You’ll get everything you need to get in the Keto Zone! BOTTOM LINE Cholesterol can be confusing. However, the more you know, the more you can make needed changes for heart health. Thanks for taking our cholesterol quiz. From here, focus on whole body health, specific LDL cholesterol, blood pressure, triglycerides, and HDL levels. Eat healthy in the Keto Zone, exercise, and protect your heart! To read the original article click here.

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