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When my Mum received her “Cholesterol test” results the back end of last year & told me that her doctor had informed her ~ it was “a little high” and I quote, she should ‘cut back on fatty foods’, it got me wondering.. is cholesterol STILL to this day being demonised as much as it was?

Allow me to expand..

We’ve all been led to believe for years that Cholesterol is some pretty evil stuff. “Artery clogging” “fatty deposits” are just some of the terms we grew up with which referred to cholesterol ~ and this my friends is simply not true. There is no correlation between so called “bad Cholesterol” & Cardiovascular disease in the over 60’s. In fact, cholesterol holds the key to maintaining cellular membranes, metabolising fat soluble vitamins & synthesising many important hormones.

“In the Framingham Heart Study, one of the most significant studies in Heart Disease to date, it was demonstrated that the intake of cholesterol in the diet had absolutely no correlation with Heart Disease” – Dr. Chris Kresser. The ‘Diet-Heart Hypothesis’ has even been discounted by researchers.

Ancel Keys had this to say in 1997

~ “There is no connection between the cholesterol in our blood and the cholesterol in the food we eat and we’ve known that all along”.

___________________________________________________________________________________________

Below we look into real risk factors when it comes to CVD:

  • Chronic Inflammation
  • Chronic Stress
  • Total LDL particle number (LDL-P is a much more accurate predictor of cardiovascular disease risk than either LDL or total cholesterol. Ask your GP what your LDL-P numbers are:
  • Ideal: <1000/
  • Moderate: <1000-1299/
  • Borderline: 1300-1599/
  • High: 1600>
  • Total Blood Triglycerides
  • Over consumption of Processed foods
  • Leading a Sedentary lifestyle

___________________________________________________________________________________________

The above factors are much more important than simply ‘your cholesterol’. total.

These are all heavily linked with causes of Cardiovascular Disease.

If your GP gives you one number of total cholesterol, recommends changing your diet/ advocates statins & isn’t really interested in discussing any of the above, I would personally question their integrity.

note: statins may lower your Co-Q10 levels. If you take statins, consider a quality Co-Q10 supplement. (Speak to your GP first before taking any supplementation along with medication).

You can easily improve the quality of your Cholesterol by eating a diet of the following.

Small healthy tweaks your dietary intake along with Exercise can help to lower your LDL-P cholesterol levels and CVD risk.

  • Good Quality Carbs (sweet potato/ quinoa/ potatoes/ rice)
  • Proteins (grass-fed beef/ free-range fowl/ wild game & other exotic meats)
  • Good Quality Fats (Free-range Eggs/ Olive Oil/ Coconut Oil/ Omega 3 EFA’s/ Grass-fed Butter, almonds)
  • Some fruits (Dark Berries/ blueberries/ cherries/ açai/ strawberries etc.)
  • Lots and lots of Colourful vegetables (kale, broccoli, bok choi) + ALL others
  • drink lots of water, fruit teas & green teas
  • consider a fish oil supplement (especially if you don’t consume salmon, mackerel, trout) Vitamin D3, and maybe a good quality probiotic

So there you have it my friends. A simple way to improve your cholesterol without all the fancy foods, dozens of pills and potions.

Enjoy your Food.

Enjoy your Exercise.

Enjoy your Life

Gareth. H

Gareth is a BACPR Phase IV PT | Nutrition Consultant & Calisthenics nut, based in Manchester, England. Twitter: Gareth_H_ | Instagram: Gareth_H_

 

When my Mum received her “Cholesterol test” results the back end of last year & told me that her doctor had informed her ~ it was “a little high” and I quote, she should ‘cut back on fatty foods’, it got me wondering.. is cholesterol STILL to this day being demonised as much as it was?

Allow me to expand..

We’ve all been led to believe for years that Cholesterol is some pretty evil stuff. “Artery clogging” “fatty deposits” are just some of the terms we grew up with which referred to cholesterol ~ and this my friends is simply not true. There is no correlation between so called “bad Cholesterol” & Cardiovascular disease in the over 60’s. In fact, cholesterol holds the key to maintaining cellular membranes, metabolising fat soluble vitamins & synthesising many important hormones.

“In the Framingham Heart Study, one of the most significant studies in Heart Disease to date, it was demonstrated that the intake of cholesterol in the diet had absolutely no correlation with Heart Disease” – Dr. Chris Kresser. The ‘Diet-Heart Hypothesis’ has even been discounted by researchers.

Ancel Keys had this to say in 1997

~ “There is no connection between the cholesterol in our blood and the cholesterol in the food we eat and we’ve known that all along”.

___________________________________________________________________________________________

Below we look into real risk factors when it comes to CVD:

  • Chronic Inflammation
  • Chronic Stress
  • Total LDL particle number (LDL-P is a much more accurate predictor of cardiovascular disease risk than either LDL or total cholesterol. Ask your GP what your LDL-P numbers are:
  • Ideal: <1000/
  • Moderate: <1000-1299/
  • Borderline: 1300-1599/
  • High: 1600>
  • Total Blood Triglycerides
  • Over consumption of Processed foods
  • Leading a Sedentary lifestyle

___________________________________________________________________________________________

The above factors are much more important than simply ‘your cholesterol’. total.

These are all heavily linked with causes of Cardiovascular Disease.

If your GP gives you one number of total cholesterol, recommends changing your diet/ advocates statins & isn’t really interested in discussing any of the above, I would personally question their integrity.

note: statins may lower your Co-Q10 levels. If you take statins, consider a quality Co-Q10 supplement. (Speak to your GP first before taking any supplementation along with medication).

You can easily improve the quality of your Cholesterol by eating a diet of the following.

Small healthy tweaks your dietary intake along with Exercise can help to lower your LDL-P cholesterol levels and CVD risk.

  • Good Quality Carbs (sweet potato/ quinoa/ potatoes/ rice)
  • Proteins (grass-fed beef/ free-range fowl/ wild game & other exotic meats)
  • Good Quality Fats (Free-range Eggs/ Olive Oil/ Coconut Oil/ Omega 3 EFA’s/ Grass-fed Butter, almonds)
  • Some fruits (Dark Berries/ blueberries/ cherries/ açai/ strawberries etc.)
  • Lots and lots of Colourful vegetables (kale, broccoli, bok choi) + ALL others
  • drink lots of water, fruit teas & green teas
  • consider a fish oil supplement (especially if you don’t consume salmon, mackerel, trout) Vitamin D3, and maybe a good quality probiotic

So there you have it my friends. A simple way to improve your cholesterol without all the fancy foods, dozens of pills and potions.

Enjoy your Food.

Enjoy your Exercise.

Enjoy your Life

Gareth. H

Gareth is a BACPR Phase IV PT | Nutrition Consultant & Calisthenics nut, based in Manchester, England. Twitter: Gareth_H_ | Instagram: Gareth_H_