1. What is cholesterol? Is it good or bad?
Cholesterol is a fat-like substance found in our cells which our body needs for proper structure and function. Our liver makes all the cholesterol our body needs. Cholesterol is also found in foods from animal sources, such as egg yolks, meat, seafood and cheese.
There are 3 different types of cholesterol:
a. HDL is the “good” cholesterol, because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body
b. LDL is called the “bad” cholesterol, because a high LDL level leads to the clogging of arteries
c. VLDL (very low-density lipoprotein) is also a “bad” cholesterol, because it too contributes to the clogging of arteries. [VLDL carries triglycerides (another type of fat)]
2. Why is high cholesterol associated with high blood pressure, heart disease, stroke, type2-diabetes, kidney failure and other health issues?
When excess cholesterol clogs arteries, it restricts blood flow.
Restricted blood flow causes the heart to pump harder and pressure in the blood vessels to rise {which is high blood pressure).
If the blood flow gets completely blocked
– in the heart, it is a heart attack
– in the brain, it is a stroke
– in the kidneys, kidneys can fail
Fat toxicity (cholesterol is a form of fat) causes type2 diabetes.
3. A 2015 report said, “The U.S. government is poised to withdraw long-standing warnings about cholesterol“. So, it is now safe to eat eggs and sea food?
About a year after that report, the U.S. government
– withdrew their statement
– strengthened their warning about the dangers of cholesterol
….because
– of overwhelming scientific evidence to show cholesterol contributes to heart disease (US’s no.1 killer), stroke, obesity…
– it was exposed that the egg industry had paid millions of $ to try remove cholesterol restriction from health guidelines
– the government was threatened with a law suit for promoting misleading information
But the media and many websites did not report the developments, leaving people with the incorrect impression that eggs and meats are safe.
4. What is the cause of high cholesterol in our blood?
a. Poor diet that includes eating:
– Foods that are high in cholesterol, such as eggs, meats, seafood and dairy products (cheese, cow’s milk, ice cream)
– Oxidised cholesterol in cooked meats is worse (especially microwaved or re-cooked meats)
– Saturated fat, found in animal products, and trans fats, found in fried foods, baked cookies and crackers
– Refined sugars and starches (high Glycemic Index foods) cause blood insulin levels to rise sharply. This tells the body to make more cholesterol, even if it doesn’t need the extra cholesterol.
This is a major contributor of high cholesterol.
Consume low GI whole foods. Many researchers think that oxidised cholesterol (rather than dietary cholesterol) from too much polyunsaturated vegetable oils and fried foods is a main cause of heart disease.
b. Lack of exercise.
Exercise helps boost your body’s HDL, or “good,” cholesterol while increasing the size of the particles that make up your LDL, or “bad,” cholesterol, which makes it less harmful
c. Cigarette smoking damages the walls of your blood vessels, making them likely to accumulate fatty deposits. Smoking may also lower your level of HDL, or “good,” cholesterol.
5. How to lower high cholesterol? How to reverse clogged arteries?
a. Good diet and nutrition
– Eat plenty of fresh whole foods: fruits, vegetable, nuts and seeds
– Choose foods with the least processing
– Phytosterols in (raw) nuts and seeds are effective for lowering cholesterol. Amla is one of the best cholesterol lowering natural food known.
– Avoid foods high in cholesterol (eggs, meats, seafood and dairy products). Avoid fried and oily foods.
b. Detox and exercise
c. Good rest sleep
Disclaimer:
The information shared here is for educational purposes only.
These opinions are not given as medical advice and not intended to replace or conflict with your decisions or healthcare providers’ advice.
Sources:
1. Medline Plus. “Health Topic on Cholesterol”
2. Cleveland Clinic. “Cholesterol: High Cholesterol Diseases“
3. Mayo Clinic. “Cholesterol: Symptoms, Causes, Diagnosis and Treatments“
4. Dr Michael Greger. “How to Reduce Cholesterol Oxidation” (Video), NutritionFacts.org, Jun 2018, Vol.42
5. Dr Michael Greger. “Optimal Phytosterol Source” (Video), NutritionFacts.org, Aug 2012 Vol.10
6. Dr Michael Greger. “The Best Food for High Cholesterol“(Video), NutritionFacts.org, Oct 2917, Vol.38.
7. Dr Michael Greger. “Amla vs. Drugs for Cholesterol, Inflammation, & Blood-Thinning” (Video), NutritionFacts.org, Oct 2017.
Initial big news on US government withdrawing cholesterol warning and subsequent reversal of government decision
1. The Washington Post. “The U.S. government is poised to withdraw longstanding warnings about cholesterol“, Feb 2015
2. Physicians Committee for Responsible Medicine. “The Physicians Committee Sues USDA and DHHS, Exposing Industry Corruption in Dietary Guidelines Decision on Cholesterol“, Jan 2016.
3. Dr Michael Greger. “Why did the FDA remove restrictions on cholesterol?” NutritionFacts.org, Apr 2018