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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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Fewer Migraines From More Fish Oil and Less Vegetable Oil, Study Reveals

AHA Publisher — Tue, 07 Sep 2021 07:00:02 +0000

Lori Alton via NaturalHealth365 – If you are one of the millions of Americans who suffer from migraine headaches, you know that the pain can be relentless – persisting for hours and even days. Unfortunately, these disabling headaches are far from rare. According to the Centers for Disease Control and Prevention (CDC), research from 2018 showed that over 15 percent of all American adults reported having a migraine within the past three months. While Western medicine attempts to address migraines with pharmaceutical drugs – including addictive opioids and toxic NSAID medications – new research published in the medical journal The BMJ shows a simple dietary intervention may reduce the frequency and severity of attacks. To discover how “tweaking” your diet may help tame migraine headaches, read on. Ladies, Beware: Women Suffer Migraine Headaches Twice as Often as Men Do Migraine headaches are usually characterized by throbbing, pulsing pain, limited to only one side of the head. In addition, nausea, vomiting, and extreme sensitivity to light and sound can occur, along with visual disturbances such as flashes of light and blind spots. Migraines can last anywhere from 4 to 72 hours and can strike at unpredictable intervals. Some patients report rare, isolated attacks, while others suffer multiple headaches a month. Studies show that women are almost twice as likely to experience migraines than men, disproportionately affecting younger women. In fact, one of the benefits of senior citizenship is that the frequency of migraines seems to take a nosedive as we age. According to the CDC, one-fourth of women between 18 and 44 reported a severe headache within three months – a rate that plummets to only 7.6 percent of women aged 75 and over. Older men also fared better than younger, with 12.3 percent of men 18 to 44 reporting headaches, compared to a mere 4 percent in men 75 and older. Still, despite the measure of relief some patients gain in their “golden years,” migraine headaches remain a painful ordeal for many. “Double-Edged Sword” – Balance of Polyunsaturated Fatty Acids Affects Pain and Inflammation The research investigated the effects of two types of polyunsaturated fatty acids – omega-3s, found in cold-water fish in the form of EPA and DHA – and omega-6s, found in vegetable oils, nuts and seeds. Omega-3s are believed to be strongly anti-inflammatory, while omega-6s can be pro-inflammatory. Does this mean that omega-6 fatty acids are “bad?” Not necessarily. After all, a certain amount of inflammation is needed by the body to fight injury and infection. But, dietary intake of the two fats must be balanced, with most natural health experts advising an “omega-3 to omega-6 ratio” of 1:4. Unfortunately, the Standard American Diet (aptly abbreviated as SAD!) tends to be top-heavy with omega-6 oils (thanks to soybean oil in many commercial foods) while potentially low in omega-3s. The effect of this unhealthy way of eating? Systemic chronic inflammation – which not only can trigger migraines but lies at the root of many degenerative diseases. The new study showcases the benefits of properly balancing this pair of essential fatty acids. BIG NEWS: Research Highlights Hope for Migraine Sufferers The study – conducted by researchers from the National Institute on Aging, the National Institutes of Health, and the University of North Carolina at Chapel Hill – involved 182 frequent migraine sufferers experiencing 5 to 20 headaches a month. One group of participants received a diet with increased omega-3s (EPA and DHA in the amount of 1.5 grams a day), while a second group received a diet with increased omega-3s along with decreased amounts of linoleic acid (a common omega-6). By comparison, the control group was given a diet that featured a higher ratio of omega-6s to omega-3s. The results helped to confirm what natural health experts have long maintained about the power of proper nutrition to mitigate inflammation. An impressive finding is that the diet higher in omega-3s reduced total daily “headache hours” by up to 40 percent. And, when the diet was higher in omega-3s and lower in omega-6s, the number of “migraine days” in a month were decreased by four – also a significant improvement. In addition, the greatest decrease in severity and frequency occurred with the combination diet. Study leader Christopher Ramsden, MD, noted that this was the first moderate-sized controlled trial showing that targeted changes in the diet can decrease physical pain. The key to the dietary intervention’s success seems to revolve around oxylipins, natural fatty acid-derived compounds that influence pain and inflammation. While omega-3s help produce oxylipins that reduce inflammation and pain, omega-6s appear to create oxylipins that worsen pain and provoke migraines. Experts Concur on the Importance of Anti-Inflammatory Omega-3s Other noted headache experts are “on board” with the study’s findings and acting on them. For example, Rebecca Burch, MD, a physician with the Graham Headache Center at the Brigham and Women’s Hospital in Boston, MA., declares, “(The study) results support recommending a high-omega-3 diet to patients in clinical practice.” For a better balance of polyunsaturated fats in your diet, seek to avoid processed seed and vegetable oils that are high in omega-6s (as well as the processed foods that contain them). Instead, olive, palm, and coconut oils – along with grass-fed butter – are a wiser choice. To boost beneficial omega-3 fatty acids, experts advise eating two servings of cold-water fatty fish – such as wild-caught salmon or sardines – a week. Pastured-raised eggs can also help provide omega-3s. Ramping up omega-3s while decreasing omega-6s is an intriguing natural intervention that shows promise in helping to manage painful headaches and bring much-needed relief to migraine sufferers. Sources for this article include: ScienceDaily.com Medscape.com CDC.gov CDC.gov To read the original article click here.

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Is Cottonseed Oil Good or Bad for You? What You Need to Know

AHA Publisher — Mon, 31 Aug 2020 07:00:30 +0000

Christine Ruggeri, CHHC via Dr. Axe – Maybe you’ve noticed that the benefits and uses of cooking oils are getting lots of attention lately. People are trying to decipher between the “good” and “bad” oils. One that’s often brought up is cottonseed oil — a commonly used cooking oil that’s made from, you guessed it, cottonseeds. It’s actually known as America’s original vegetable oil. So why is cottonseed oil considered one of the danger foods in the American diet? Let’s dive in. What Is Cottonseed Oil? Cottonseed oil is a cooking oil made from the seeds of the cotton plant. It belongs in the same category as canola oil, soybean oil and safflower oil, as it’s really an inflammatory “vegetable” oil that’s processed and can easily oxidize when exposed to high heat, light and air. Cottonseed oil is refined in order to remove gossypol, a naturally occurring toxin in the seed’s oil that works to protect the plant from insects. If consumed, this natural pesticide may be toxic, so it’s always removed from the seeds that are used to make cooking oil or flour. You’ll find hydrogenated cottonseed oil on the ingredient list in many processed and packaged foods. It’s used in salad dressings, baked goods, cereals and more. Uses Cottonseed oil has many uses. It’s well-known for its use as a cooking oil, much like canola or soybean oils. But it’s also used in shortenings and packaged foods. Some products that may contain cottonseed oil include: potato chips baked goods (like packaged cookies and cakes) crackers snack bars cereals salad dressings mayonnaise margarine pasta sauce In foods, it’s used for frying, to add moisture to baked goods and to provide a creamy consistency in whipped creams and icings. Oil from cottonseeds is also used topically in some cosmetic products. It’s used as an oil and emollient that can soften the skin. It’s fragrance-free and used as a skin-moisturizing agent. You may find cottonseed oil in face and body cleansers, eye makeup and lipsticks. Potential Benefits 1. Contains Linoleic Acid About 55 percent of refined cottonseed oil is made up of polyunsaturated fats like linoleic acid. This is an omega-6 fatty acid that, when consumed in moderation, has been shown to help reduce inflammation, lower the risk of heart disease, improve brain function and boost immune function. Linoleic acid is also found in safflower oil, sunflower oil, corn oil and sesame oil. These types of omega-6 fatty acids should be consumed along with omega-3 fatty acids. Unfortunately, the standard American diet consists of way too much omega-6 fats, which can actually have adverse effects on your health. 2. Provides Oleic Acid Almost 20 percent of oil from cottonseeds contains oleic acid, an omega-9 fatty acid that’s found naturally in vegetable fats. Oleic acid is known for its ability to reduce blood pressure and cholesterol. It may also help prevent type 2 diabetes, fight infections and promote brain function. Olive oil, almond oil and avocado oil contain even higher amounts of heart-healthy oleic acid. 3. Promotes Skin Health Cottonseed oil benefits the skin because of its moisturizing and soothing properties. Unrefined cottonseed oil contains vitamin E oil, which has anti-inflammatory, antioxidant effects. Although there isn’t any scientific evidence of this cottonseed oil benefit, it’s commonly used topically for these reasons. Keep in mind, if you aren’t using an organic product, there may be pesticides present. 4. Protects Hair Cottonseed oil for hair helps moisturize your hair and scalp, and it may help reduce or eliminate dandruff. It can also be used as a styler, helping add shine and tame your hair, reducing the need for hair products that contain chemical additives. Your hair may be less likely to break when you use just a bit of cottonseed oil before styling. Dangers 1. Gossypol Toxicity Research published in the Scientific World Journal indicates that consuming high concentrations of gossypol can lead to clinical signs of gossypol poisoning, which may include respiratory distress, weakness, apathy and impaired body weight gain. In addition to the possibility of health issues related to gossypol poisoning, the compound can also cause male and female reproductive issues, and it may interfere with immune function. Cottonseed oil that’s bought for cooking goes through an extensive refining process in order to remove the gossypol content. To experience gossypol poisoning, you’d have to consume high concentrations of the compound. 2. May Contain Pesticides Because cotton is not classified as a food crop, it’s often grown with high levels of pesticides. If you are buying a stand-alone cottonseed product, look for an organic option from a reputable source. But do be careful of packaged foods containing this ingredient, as they likely contain conventional cottonseed oil. 3. High in Omega-6s Like many vegetable oils, cottonseed oil contains high amounts of omega-6fatty acids. A diet high in these fats, and low in omega-3s, can lead to inflammation. Omega-6s are found in many unhealthy, convenient foods, like chips, pizzas, salad dressings and processed meats. If you’re consuming cottonseed oil with processed junk foods, it’s not contributing to your health. This is exactly why vegetable oils like cottonseed are foods to avoid. Healthier Alternatives Because of the potential toxic compounds present in cottonseed oil, and because it contains high amounts of omega-6 fatty acids, there are healthier alternatives out there. They include: Extra-Virgin Olive Oil Olive oil is higher in heart-healthy oleic acid and other monounsaturated fats. It’s known to reduce inflammation and reduce the risk of cardiovascular disease. It’s best for drizzling on top of salads or using to add flavor to dips and prepared dishes. Coconut Oil Coconut oil contains MCTs, or medium-chain triglycerides, that help increase metabolism, boost energy and support brain function. It’s excellent in smoothies, in baked goods and can be used for cooking. Avocado Oil If you’re looking for an oil that’s great for high-heat cooking, choose avocado oil. It’s rich in antioxidants, like lutein, and much higher in monounsaturated fats than cottonseed and other vegetable oils. Conclusion Cottonseed oil is considered a vegetable oil, and it’s often used in processed, packaged foods. Although when consumed in small amounts, it has potential health benefits due to its fatty acid content, it’s usually consumed along with unhealthy, inflammatory junk foods. There are healthier oils out there that contain more heart-healthy fats and less omega-6 fatty acids. Some of the best options include coconut oil, olive oil and avocado oil. To read the original article click here. For more articles by Dr. Axe click here.

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