February 28, 2021: Heart Health and Cholesterol
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A study published in the American Heart Journal found that nearly three out of four patients hospitalized for a heart attack had total cholesterol levels in the “normal” range of 200 or less. Some of them were taking statins to lower their cholesterol, and some of them had naturally low cholesterol. Basically, the statins weren’t preventing heart attacks from happening, and neither was low cholesterol. What’s with that? This week, we’re going to talk about the real reason why cholesterol and heart disease are closely associated.
What is cholesterol?
Cholesterol is a waxy substance, technically a sterol – that is an important part of cell membranes. The majority of cholesterol in the body is made in the liver, while the rest is absorbed from the diet. Cholesterol is the basic raw material that your body uses to make vitamin D, sex hormones, and bile acids needed for digestion.
The myth
The theory that dietary fat and cholesterol cause heart disease became widely accepted - despite much evidence to the contrary. At some point, you probably heard that, to avoid heart disease and heart attacks, we need to keep our cholesterol levels in check. You’ve probably also heard that saturated fat is really bad for you.
Our bodies only absorb 15% of the cholesterol we eat (dietary cholesterol) and the other 85% is excreted; therefore, the cholesterol we consume has little to do with the cholesterol levels in our bloodstream. In fact, saturated fat raises “good” (HDL) cholesterol. Several recent studies have shown that saturated fat is not associated with a greater risk for heart disease. One study from Harvard concluded, “Greater saturated fat intake is associated with less progression of coronary atherosclerosis, whereas carbohydrate intake is associated with a greater progression.”
The true cause of heart disease
The only time cholesterol is a problem is if it’s oxidized or damaged. Oxidized LDL cholesterol sticks to the lining of the arteries and begins the process of inflammation - the true cause of heart disease. Chronic inflammation is a significant component of virtually every single degenerative condition, especially heart disease, and it often flies under the radar with no obvious symptoms.
The number one dietary contributor to heart disease is sugar. Sugar contributes to inflammation in the artery walls. Processed carbohydrates and sugar increase triglycerides, which are an important and independent risk factor for heart disease.
Hypertension, high levels of triglycerides, and a high ratio of triglycerides to HDL are all better predictors of heart disease than cholesterol. Sugar raises every single one of these measures.
Leading a heart-healthy lifestyle
Eliminate: sugar, soda, processed carbs, trans fats, processed meats, and soybean and vegetable oils.
Eat more: wild salmon, grass-fed meat, non-starchy vegetables, nuts, extra virgin olive oil, coconut oil, and avocados.
Reduce stress: meditate or practice deep breathing, express your emotions, play, and enjoy life!
Next Sunday, we’ll talk about the role of “fun” meals in a healthy nutrition program.
Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.
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I hope you have a wonderful week,
Kelly
Kelly Morgan, Ph.D.
Tsirona - www.tsirona.com
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