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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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Red Wine “Waste” Could Extend Your Lifespan

AHA Publisher — Mon, 28 Nov 2022 08:00:18 +0000

Al Sears, MD, CNS – I enjoy drinking a nice glass of red wine with my grass-fed steak dinner. And the health benefits are an added bonus! But, it turns out the seeds from red grapes have even more health benefits than wine. These seeds – the same ones my brothers, sister, and I used to spit out at each other whenever we ate grapes – contain disease fighters so potent I call them super-antioxidants. In fact, a recent study from the National Institutes of Health backs up what I’ve been telling my patients for years… Grape seed extract’s antioxidant capacity can reduce the inflammatory process at the root of today’s chronic diseases. But, its regenerative benefits go even further… A breakthrough study published in the journal Nature Metabolism recently revealed grape seed extract successfully prolonged the lifespan of old mice by 9%.1 Researchers focused on a phenomenon known as cellular senescence – the process during which your cells lose function as your body ages. Specialized compounds called senolytics destroy these rogue cells, allowing the body to repair the damage. In the breakthrough study, researchers discovered a previously unidentified senolytic derived from a compound in grape seed extract called procyanidin C1, or PCC1. This newly discovered senolytic induces a type of programmed cell death called apoptosis in senescent cells while leaving healthy cells unharmed. In the new study, the mice were exposed to doses of radiation that caused them to develop abnormal features such as significant amounts of gray hair. They also lost muscle mass and suffered damage to their kidneys, livers, and lungs. But once the compound in the grape seed extract was introduced, this damage was reversed. According to the study authors, there’s no reason to believe that this compound can’t do the same for human beings. It’s just one more advantage to add to a growing list of benefits we get from these seeds. To date, they’ve been proven to: Dramatically reduce the risk of prostate cancer2 Improve blood sugar and insulin sensitivity3 Slow brain aging and increase cognitive function4 Boost HDL cholesterol and lower blood pressure5 Restore cardiovascular health6 Fight infections and kill germs7 Make Grape Seed Extract Part of Your Life There are two distinct ways to add the seeds of grapes to your diet. Grapeseed extract comes from the small seeds (and occasionally the skins) of red grapes – the same kind that is pressed to make wine. Grapeseed oil comes from the same seeds – but after the juice is pressed. Supplement With Grape Seed Extract: I recommend taking 250 mg of grape seed extract twice per day. It’s available in capsules, tablets, or in liquid form. Look for products that are standardized to 40 to 80% proanthocyanidin polyphenols. Cook with Grapeseed oil: Grapeseed oil is a joy to cook with. It smokes at a much higher temperature than olive oil – which means you can sauté and pan-sear your favorite meats, fish, and vegetables without burning anything. You can also rub fish or chicken with the oil before baking. To Your Good Health, Al Sears, MD, CNS References: 1. Xu Q, et al. “The flavonoid procyanidin c1 has chemotherapeutic activity and increases lifespan in mice.” Nat Metab. 2021 Dec 6. doi: 10.1038/s42255-021-00491-8. Online ahead of print. 2. “Garavaglia J, et al. “Grape seed oil compounds: biological and chemical actions for health.” Nutr Metab Insights. 2016 Aug 16;9:59-64. 3. Sapwarobol S, et al. “Postprandial blood glucose response to grape seed extract in healthy participants: A pilot study.” Pharmacogn Mag. 2012 Jul-Sep; 8(31): 192–196. 4. Bell L, et al. “Grape seed polyphenol extract and cognitive function in healthy young adults: a randomised, placebo-controlled, parallel-groups acute-on-chronic trial.” Nutr Neurosci. 2020 Jan 16;1-10. 5. Grohmann T, et al. “Efficacy of bilberry and grape seed extract supplement interventions to improve glucose and cholesterol metabolism and blood pressure in different populations-a systematic review of the literature.” Nutrients. 2021 May 17;13(5):1692. 6. Feringa H, et al. “The effect of grape seed extract on cardiovascular risk markers: a meta-analysis of randomized controlled trials. J Am Diet Assoc. 2011. Aug;111(8):1173-81. 7. Su X, Dsouza D. “Grape seed extract for control of human enteric viruses.” Appl Environ Microbiol. 2011 Jun; 77(12): 3982–3987. To read the original article click here.

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Lower Your Stress, Depression, and Even Inflammation by Eating THIS Delicious Treat

AHA Publisher — Thu, 06 May 2021 07:00:45 +0000

Sara Middleton via NaturalHealth365 – Dark chocolate is one of those foods that tends to go through a revolving door in the media. In one news cycle, we’re told dark chocolate isn’t a health food and is so high in calories that it should be avoided. In the next news cycle, we hear that dark chocolate actually comes with many notable health benefits. So, which is it? The truth is, dark chocolate is generally considered to be beneficial for your physical and even mental well-being — provided you consume it in moderation. And while you don’t have to eat dark chocolate to live a healthy lifestyle, there are a few tips that will help you figure out how to choose the right dark chocolate brand if you want to add this sweet treat to your weekly diet. Mounting Evidence Suggests Dark Chocolate Offers Multiple Health Benefits Dark chocolate contains a high number of many healthy compounds, including antioxidants called flavonoids, as well as minerals like magnesium, zinc, and even iron. Many researchers suspect that these healthy nutrients are what give dark chocolate its impressive list of health benefits. Here are just a few of the most recent findings: A 2019 study involving more than 13,000 participants found that people who eat dark chocolate are less likely to be depressed. The researchers, who published their data in the peer-reviewed journal Depression and Anxiety,controlled for confounding factors like weight, marital status, ethnicity, education, household income, physical activity, smoking, and chronic health problems and still found this surprising correlation between dark chocolate and mood. Research out of Loma Linda University in California and presented at the Experimental Biology 2018 annual meeting showed that dark chocolate also has beneficial effects on a person’s memory, inflammation levels, and immune system (in addition to mood). A 2017 review published in Frontiers in Immunology found that consuming dark chocolate may have beneficial effects on blood pressure, at least in older individuals and people at higher risk of cardiovascular disease. Surprisingly, some research has found that consuming dark chocolate may improve a person’s fasting blood sugar levels and “healthy” HDL cholesterol. Overwhelmed by Choice? Here Are Some Tips on How to Pick the Best Dark Chocolate If you want to enjoy some dark chocolate in your weekly diet, here are a few things to look for: Cocoa percentage: Make sure it contains at least 70% cocoa or more Sustainability and quality: If your budget and availability allow, opt for fair-trade and organic dark chocolate since this may support sustainable and ethical food practices and reduce your exposure to pesticides Non-alkalized chocolate: “Dutching” or alkalization is a process used by some manufacturers to reduce dark chocolate’s bitter flavor, but research suggests this can reduce the number of healthy antioxidants left over As for how much dark chocolate you need to eat to gain its noted health benefits, there’s no specific amount. Many studies investigating dark chocolate consumption use between 20 and 30 grams (around 1 ounce) per day. In addition, here’s a “pro tip:” Let the small piece of chocolate melt in your mouth. Don’t chew it for a longer lasting, more satisfying result. Remember, going over that (small) amount by too much may start to negate the health benefits simply because you end up consuming too much of a good thing. So, pay attention to portion sizes, but feel free to enjoy! Sources for this article include: Sciencedaily.com Sciencedaily.com Medicalnewstoday.com Healthline.com NIH.gov NIH.gov NIH.gov Wiley.com FASEbj.org To read the original article click here. For more articles from NaturalHealth365 click here.

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Coconut Oil and the Boost in HDL “Good” Cholesterol

AHA Publisher — Wed, 03 Feb 2021 08:00:44 +0000

Michael Greger M.D. FACLM via NutritionFacts – The effects of coconut oil were compared to butter and tallow. Even if virgin coconut oil and other saturated fats raise LDL “bad” cholesterol, isn’t that countered by the increase in HDL “good” cholesterol? According to “the experience and wisdom of 200 of the country’s leading experts in cardiovascular diseases,” in a report representing 29 national medical organizations, including the American Heart Association and the American College of Cardiology, we’ve known for nearly half a century that “coconut oil is one of the most potent agents for elevating [blood] serum cholesterol level.” As I discuss in my video Coconut Oil and the Boost in HDL “Good” Cholesterol, studies showing coconut oil elevates cholesterol date back to 1955, when it was first shown experimentally that switching someone from coconut oil to soybean oil could drop cholesterol from around 200 down to 150, as you can see at 0:39 in my video. Coconut oil can significantly raise cholesterol levels within hours of consumption. In fact, a significant increase in blood cholesterol was found within hours of eating a slice of cake made from either coconut oil (or cod liver oil for that matter), but not from the same cake made from flaxseed oil. As you can see at 1:10 in my video, coconut oil may even be worse than tallow, or beef fat, but it isnot as bad as butter. An interventional trial was published in March 2017: a month-long randomized, controlled, crossover study looking at the impact of two tablespoons per day of virgin coconut oil. The result? Coconut oil elevated cholesterol about 14 percent over the control, which was consistent with seven other interventional trials published to date in a 2016 review. Hold on. Saturated fats can make HDL, the so-called good cholesterol, go up, so what’s the problem? The problem is that it doesn’t seem to help. Having a high blood HDL level is “no longer regarded as protective.” What? Wait a second. Higher HDL levels are clearly associated with lower risk of heart disease, as you can see at 2:01 in my video. In fact, HDL levels “are among the most consistent and robust predictors of CVD [cardiovascular disease] risk.” Ah, but there are two types of risk factors: causal and non-causal. Association does not mean causation—that is, just because two things are tightly linked, it doesn’t mean one causes the other. Let me give you an example, which you can see at 2:30 in my video. I bet that the number of ashtrays someone owns is an excellent predictor of lung cancer risk and that study after study would show that link. But, that does not mean that if you intervene and lower the number of ashtrays someone has, their lung cancer risk will drop, because it’s not the ashtrays that are causing the cancer, but the smoking. The ashtrays are just a marker of smoking, an indicator of smoking, as opposed to playing a causal role in the disease. So, just like having a high number of running shoes and gym shorts might predict a lower risk of heart attack, having a high HDL also predicts a lower risk of heart attack. But, raising HDL, just like raising the number of gym shorts, wouldn’t necessarily affect disease risk. How do you differentiate between causal and non-causal risk factors? You put them to the test. The reason we know LDL cholesterol truly is bad is because people who were just born with genetically low LDL cholesterol end up having a low risk of heart disease. And, if you intervene and actively lower people’s LDL through diet or drugs, their heart disease risk drops—but not so with HDL. People who live their whole lives with high HDL levels don’t appear to have a lower risk of heart attack, and if you give people a drug that increases their HDL, it doesn’t help. That’s why we used to give people high-dose niacin—to raise their HDL. But, it’s “time to face facts.” The “lack of benefit of raising the HDL cholesterol level with the use of niacin…seriously undermine[s] the hypothesis that HDL cholesterol is a causal risk factor.” In simple terms: “High HDL may not protect the heart.” We should concentrate on lowering LDL. So, specifically, as this relates to coconut oil, the increase in HDL “is of uncertain clinical relevance,” but the increase in LDL you get from eating coconut oil “would be expected to have an adverse effect” on atherosclerotic cardiovascular disease risk. But, what about the MCTs, the medium-chain triglycerides? Proponents of coconut oil, who lament “that ‘coconut oil causes heart disease’ has created this bad image of [their] national exports,” assert that the medium-chain triglycerides, the shorter saturated fats found in coconut oil, aren’t as bad as the longer-chain saturated fats in meat and dairy. And, what about that study that purported to show low rates of heart disease among Pacific Islanders who ate large amounts of coconuts? I cover both of those topics in my video What About Coconuts, Coconut Milk, and Coconut Oil MCTs?. To read the original article click here. For more articles from Dr. Greger click here.

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