Cholesterol, LDL, Cardiovascular Disease & Longevity

Hot topic!

Some time ago we figured that cholesterol was ‘bad for us’ and that we should avoid it. We surmised that we should avoid meat, eggs and dairy as ‘they’re so high in cholesterol’.

So, then margarine was put on shelves. Overly refined and processed oils was put into many edible products as well as more ‘food’ crimes that I can even begin to explain succinctly.

Since then, non-communicable diseases like heart disease and diabetes have been rising since 1990 and at a steeper incline since 2000.

Cardiovascular disease is targeting and killing younger victims and more of them. It is the number one killer of human beings in the world.

Shocked? I’m not.

We are consuming more and more ultra-processed junk, moving less and stressing more. So, the global freak-out reduction in cholesterol intake may not have been the sole cause after all.  

It turns out, cholesterol, lipids, fat and what’s in between is quite complicated. I remember learning about this when I was getting my science degree in human nutrition.

Carbohydrates and protein metabolism made easy sense to me. Fat and cholesterol were more of a struggle to grasp. Now I know that, 12 years later, because many scientists were struggling to understand it as well.

What we do know now, my friends, is that your overall blood tests can present a very big picture of your overall health. And your lipid count is just one of those. If your LDL in particular, you know that ‘bad cholesterol’ count, is above average recommendations, isn’t actually the marker of heart disease risk on its own. Poor LDL has been very villainised but actually, we have it in our bodies for a reason.

Like most body systems, the problems lie in malfunction.

LDL’s job is to cruise around your blood stream, showing up to areas of injury and infection, help offer parts of itself to mend the problem. The problem is when the LDL as a particle itself becomes damaged.

Fluffy, moveable LDL delivers the goods and carries on its merry way through the cardiovascular system.

However, damaged (oxidised) LDL particles can get stuck in the site of repair and that is what can lead to a build up of plaques leading to atherosclerosis and other nasty cardiovascular diseases, eventually leading to a high risk of heart attack and stroke.

So it is now known that it isn’t the amount of LDL, but the quality of it.

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What causes the damage?

Inflammation and oxidation. I bet you can guess what causes those two things.

Yep. Stress, alcohol, refined sugary foods, smoking and vaping, ultra processed foods, being sedentary and more of that chat I am sure you know about.

Oxidation of particles, in this case, LDL, can create free radicals. These free radicals alter the structure of the particles making them less functional in the body and damaging, to put it simply. Like an angry fire.

And it turns out that sugar and refined carbohydrates are a major cause of damaged lipoproteins like LDL.

Plants on the other hand offer antioxidants. Antioxidants are particles that offer a part of themselves to calm the fire and prevent further damage. Isn’t that lovely!

So put down those cakes, biscuits, white bread, pasta and pizza, alcohol and obvious toxins, chill out and pick up lean protein, vegetables and a dumbbell ASAP!

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Is that all plants?

Basically! Getting a variety of fruits and vegetables, nuts, seeds, wholegrains (as unprocessed as possible), beans, lentils, herbs, spices, dark chocolate, olive oil, and some supplements like Vitamin C are great sources of antioxidants. Here is an a detailed list for you to peruse.

Other ways to help to help with inflammation and oxidation

·       Stress management

·       Good quality sleep

·       Filtered water

·       Low toxin exposure

·       Healthy detoxification systems

·       Regular physical activity

·       Maintaining a healthy weight (yes, being over-active & under-weight isn’t good either)

·       Optimal gut health

·       Moderate caffeine & alcohol intake

·       Hormonal balance

·       Mindfulness and purpose

AND

·       Anti-inflammatory diet

Are excellent ways to help to dampen the fire, so to speak.

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Learn about foods high in antioxidants here

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Food for thought:

Whenever you get your bloods taken, remember that LDL isn’t the one and only marker to observe when assessing your next step. Triglycerides, HDL, Total Cholesterol and the ratio overall are very important aspects.

Further than that, assessing your body’s inflammatory markers (CRP), your insulin and glucose (HbA1c and fasting insulin), your complete blood count, your iron and more, give a much better indication of your risk of cardiovascular disease.

Get involved with your own blood markers, get curious, ask questions.

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Thoroughly confused?

“Alyssa, I am already on statins and blood pressure medication, what should I do”,

“Alyssa I am vegan, I don’t want to eat meat, eggs and dairy. What does this mean for my cholesterol?”

“Alyssa I have PCOS, is that increasing my body’s inflammation?”

“Alyssa, I can’t change my lifestyle right now, it is stressful but it is the way that it is for now, can you help me?”

“Alyssa, I have high uric acid and gout, I can’t eat a lot of those foods, what do I do?”

“Alyssa I have Irritable Bowel Syndrome, many of these foods upset my gut, how can I manage to help inflammation otherwise?”

“Alyssa I am on a very restrictive diet, food makes me nervous already and I exercise a lot, is this making my health risks worse?”

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I got you. I can help with all of that. Contact me here

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Tasks I suggest to you today if you are concerned about your cardiovascular risk:

1. Get in touch with your GP for blood test updates and potential risk factors, tell them you are considering seeing a nutritionist for help.

2. Escalate to see a cardiologist for further testing if necessary (they test for more than a standard GP)

3. Assess your life and your risks of inflammation and oxidation and what you can do on your own to mitigate that.

4. Get in touch here so we can evaluate your health and create a customized health plan to reduce your risk of diseases like diabetes and heart disease. We work to ensure that you optimise your life and body performance, age well and have you looking and feeling your best you for the rest of your life.

I look at all body systems and consider their contribution to risk of disease, I can steer you to specialists where need and I prescribe physical exercise, natural medicine and of course optimal nutrition. Don’t wait until it is to late.

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^{Disclaimer:
This blog is intended for entertainment and informational purposes only, reflecting an accumulation of education and experience. While the content is based on generally accepted principles of nutrition and fitness, it is not a substitute for personalized medical advice, diagnosis, or treatment. No direct links to scientific studies are provided here, but relevant research can be made available upon request. Please note: • Medical Advice: Always consult with your healthcare provider before making any changes to your diet, lifestyle, or medications. The information presented here is not intended to replace professional medical advice tailored to your individual circumstances. Liability: By reading this blog, you acknowledge that Youtrition NZ is not liable for any decisions you make or actions you take based on the content of this blog. You are encouraged to conduct your own research or consult a qualified professional for guidance specific to your needs. Content Accuracy: While every effort is made to ensure the accuracy of the information presented, the field of nutrition and fitness is constantly evolving, and the information provided may not reflect the most current research or medical guidelines. For further inquiries or to request additional resources, feel free to contact Youtrition NZ.}

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