Cholesterol: Foods For
The Faint Of Heart
In my last post in this Nutrition series, I explored fats and their relationship to heart disease. In a nutshell, some fats prevent heart disease, and some fats promote heart disease. Why? Because of their effects on our cholesterol numbers. In everyday usage, the words fats and cholesterol are often used interchangeably, but they are not the same things. Together they make up one of the three macronutrient categories called lipids, which are organic compounds that don’t dissolve in water. Cholesterol is actually very important because it’s incorporated into every single cell of our body, creates hormones, contributes to Vitamin D synthesis, and speeds up digestion. Still, that’s not to say it goes without risks.
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Types of Cholesterol
There are two basic types of cholesterol. Low Density Lipoprotein, or LDL (which is very scientifically referred to as “bad” cholesterol) attaches to the walls of our arteries causing a buildup of plaque, or atherosclerosis. This is what puts you at risk for a heart attack or other cardiovascular diseases (CVD). High Density Lipoprotein, or HDL (“good” cholesterol) carries LDL and triglycerides away from your arteries, lowering your CVD risk. You might have also heard of another type, Very Low Density Lipoprotein (VLDL), that carries triglycerides, which can also lead to problems.
Still, it’s not that simple. There are some foods, such as eggs (I will have an entire blog post devoted to egg health effects), whose association with CVD is much more complex than just good or bad. Furthermore, there are many studies that show that multiple people can eat the exact same foods, and one person’s cholesterol numbers will improve while another one’s will deteriorate.
There are two basic types of cholesterol. Low Density Lipoprotein, or LDL (which is very scientifically referred to as “bad” cholesterol) attaches to the walls of our arteries causing a buildup of plaque, or atherosclerosis. This is what puts you at risk for a heart attack or other cardiovascular diseases (CVD). High Density Lipoprotein, or HDL (“good” cholesterol) carries LDL and triglycerides away from your arteries, lowering your CVD risk. You might have also heard of another type, Very Low Density Lipoprotein (VLDL), that carries triglycerides, which can also lead to problems.
Still, it’s not that simple. There are some foods, such as eggs (I will have an entire blog post devoted to egg health effects), whose association with CVD is much more complex than just good or bad. Furthermore, there are many studies that show that multiple people can eat the exact same foods, and one person’s cholesterol numbers will improve while another one’s will deteriorate.
However, thanks to modern science, scientists have identified the specific foods that target either LDL or HDL. This is the point where the omnivore vs. vegan debate gets very misunderstood. Plant-based advocates claim that animal products raise your cholesterol, end of story. Like most of their propaganda, this is false. The truth is, there are both animal and plant sources of each type of cholesterol:
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The Meaning Behind The Numbers
Measuring your cholesterol is only one gauge of health, but it is important. Health professionals suggest that anyone over 20 years old should have their numbers evaluated at least every five years. However, getting the numbers means nothing if you don’t have a clear vision of ideal ranges. Keep in mind that everyone’s body is different and everyone responds to foods in their own ways. On average, here are the recommendations:
Beyond just eating the right foods, other ways to yield good numbers is to stay within your recommended weight range and get regular exercise. People who face non-modifiable risk factors for CVD include the elderly, post-menopausal women, and anyone with family history of heart conditions. No matter who you are, being aware of your risk and pursuing a healthy lifestyle is imperative.
Measuring your cholesterol is only one gauge of health, but it is important. Health professionals suggest that anyone over 20 years old should have their numbers evaluated at least every five years. However, getting the numbers means nothing if you don’t have a clear vision of ideal ranges. Keep in mind that everyone’s body is different and everyone responds to foods in their own ways. On average, here are the recommendations:
- LDL cholesterol should be below 130, less than 100 is optimal
- HDL levels below 40 are considered a risk factor, above 60 is optimal
- Triglyceride count should be less than 200, below 150 is normal
Beyond just eating the right foods, other ways to yield good numbers is to stay within your recommended weight range and get regular exercise. People who face non-modifiable risk factors for CVD include the elderly, post-menopausal women, and anyone with family history of heart conditions. No matter who you are, being aware of your risk and pursuing a healthy lifestyle is imperative.
In Conclusion
Just as I’ve been saying throughout this entire series, there is no one diet that will do right by your health. Any claims by the vegan movement saying that removing animal-based cholesterol from your meals is all you need to be healthy or avoid heart disease is completely bogus. Nutrition experts agree that consuming a balanced diet complete with all five recommended food groups is the best route. |
Photo from cholesterol.mercola.com/
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Prospective Schedule for the Rest of this Nutrition Series: (posted every Wednesday)
Sources
"Good vs. Bad Cholesterol." Good vs. Bad Cholesterol. American Heart Association, Inc., 10 Jan. 2017. Web. 29 Mar. 2017.
L. "What You Can Do to Raise Your HDL, the GOOD Cholesterol." (n.d.): n. pag. University of Massachusetts Medicine. University
of Massachusetts. Web. 29 Mar. 2017.
Raloff, Janet. "Reevaluating Eggs' Cholesterol Risks." Science News. Society for Science & the Public, 28 Oct. 2014. Web. 29 Mar.
2017.
"Understanding Your Cholesterol Numbers." Cleveland Clinic. The Cleveland Clinic Foundation, 7 May 2013. Web. 29 Mar. 2017.
"What Is the Difference between Cholesterol and Fat?" What Is the Difference between Cholesterol and Fat? The George
Mateljan Foundation, n.d. Web. 29 Mar. 2017.
"11 Foods That Lower Cholesterol." Harvard Health. Harvard University, 11 Aug. 2015. Web. 29 Mar. 2017.
- Vitamins
- Minerals
- Cancer
- Pregnancy and Infancy
- The China Study/The Massai Tribe
- Eggs
- Dairy
- Humans are omnivores
Sources
"Good vs. Bad Cholesterol." Good vs. Bad Cholesterol. American Heart Association, Inc., 10 Jan. 2017. Web. 29 Mar. 2017.
L. "What You Can Do to Raise Your HDL, the GOOD Cholesterol." (n.d.): n. pag. University of Massachusetts Medicine. University
of Massachusetts. Web. 29 Mar. 2017.
Raloff, Janet. "Reevaluating Eggs' Cholesterol Risks." Science News. Society for Science & the Public, 28 Oct. 2014. Web. 29 Mar.
2017.
"Understanding Your Cholesterol Numbers." Cleveland Clinic. The Cleveland Clinic Foundation, 7 May 2013. Web. 29 Mar. 2017.
"What Is the Difference between Cholesterol and Fat?" What Is the Difference between Cholesterol and Fat? The George
Mateljan Foundation, n.d. Web. 29 Mar. 2017.
"11 Foods That Lower Cholesterol." Harvard Health. Harvard University, 11 Aug. 2015. Web. 29 Mar. 2017.
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