Cholesterol: Dispelling the Myth and Unveiling the True Culprits of Poor Heart Health
For decades, cholesterol has been portrayed as the bad guy behind heart disease and poor health. However, it has also been known for many years that cholesterol and especially consuming cholesterol foods are not the true culprit. As a dietitian committed to promoting natural foods and supplements for optimal health, it is essential to explore the link between blood cholesterol, high-sugar diets, and processed seed oils among other contributing factors. This blog hopes to provide some debunking around the cholesterol myth and highlight the true contributors to heart disease and overall well-being. Understanding Cholesterol Cholesterol is a crucial substance that plays a vital role in various bodily functions. While it often gets a bad reputation, it is important to understand that cholesterol is essential for our overall health. Our liver is primarily responsible for producing the cholesterol needed by our body, while a smaller amount is obtained through the foods we eat. One genetic condition, Familial Hypercholesterolaemia (FH), is where there is a fault in one of the genes involved in removing cholesterol from the blood via your liver. It happens when you inherit a ‘faulty’ gene (also known as an ‘alteration’ or ‘mutation’) from one of your parents. Many people go instantly to a no fat diet and this is not the answer. Using a healthy diet with select medication is required still ensuring healthy fats are not completely avoided. The Flawed Cholesterol-Heart Disease Connection Numerous studies have questioned the long-held belief that consuming foods high in cholesterol directly leads to elevated blood cholesterol levels and an increased risk of heart disease. Research is shedding more and more light on this topic, suggesting that the impact of dietary cholesterol on blood cholesterol levels may be minimal when compared to other factors such as overall diet quality and lifestyle choices. This has implications for individuals looking to make informed decisions about their dietary choices and overall cardiovascular health and I am so delighted to see this out-dated belief being challenged. Cholesterol – Focus on the Real Culprits Heart disease and poor health are complex issues cannot be solely due to one factor, such as cholesterol. Rather than singling out cholesterol, it is important to address the role of other factors that are involved. These include the well-known like lack of exercise, unbalanced diet, obesity, stress, lack of sleep, alcohol, smoking, and others not so obvious like trans fats, medications, diabetes, hormone dyregulation, an underactive thyroid, poor kidney function. The two primary factors I wish to expand on in this blog are high-sugar diets and processed seed oils. Both of which are unnecessary but deeply ingrained in our eating habits worldwide and are related to heart disease and poor heart health when consumed in the modern diet. High-Sugar Diets and Heart Disease A high intake of added sugars, particularly refined sugars found in ultra-processed and processed foods and sugary beverages, leads to chronic inflammation and oxidative stress in the body. Dietary sugars mainly refer to fructose and glucose which are naturally present in fruits and some vegetables. The molecular formula you may remember from school biology is C6H12O6 and they are isomers of each other. Fructose and glucose are both considered to be sweet sugars, fructose is however the sweeter of the two but here is the important part – fructose is absorbed differently in the body. Unlike glucose, which is used by cells as an energy source, fructose is metabolized by the liver, where it promotes the synthesis of fat. High Fructose Corn Syrup (HFCS) is a common sweetener and preservative made from the simple sugars fructose and glucose. HCFS-55 and HCFS-42, are the most commonly utilized form that are used in beverages and baked goods. As you can gusess the numbers indicate the amounts so HCFS -55 contains 55% fructose and HCFS-42 and 42% fructose, respectively, with the remainder of the of the syrup being glucose. Since the 1970s, the amount of HFCS has increased in foods firstly in the USA but are now common within the “Western diet” consumed worldwide. The consumption of these types of processed sugars, particularly in sugary soft beverages (SSB), became a major contributor to sugar intake, and the correlation between sugar-sweetened beverages (SSB) and cardiometabolic diseases highlights the potential impact of fructose and glucose on our health. Cholesterol intake or Triglyceride Imbalances? So why worry? Well increased sugar consumption stimulates the liver to convert excess sugar into triglycerides, a type of fat, and it is elevated triglyceride levels in the blood that are strongly associated with an increased risk of heart disease. As highlighted the consumption of processed sugar has reached worrying levels in our modern diet and I see this in my everyday practice. Patients are providing food diaries doing their best to eat what they consider healthy for their heart; all low fat, and in fact they are more inflamed than ever with not paying attention to the processed sugars they are consuming. While natural sugar can provide a quick burst of energy and is fine as part of a balanced intake, excessive intake can have detrimental effects on our health. As mentioned elevated levels of triglycerides in the blood have been identified as a significant risk factor for heart disease. When triglyceride levels rise above normal limits, it can lead to plaque buildup in the arteries, increasing the chances of heart disease and related complications. I explain and teach this to my patients. It is crucial for individuals to monitor and decrease their sugar intake, they are also required to check blood levels and maintain healthy triglyceride levels, this will reduce their risk of heart disease and other inflammatory conditions. Processed Seed Oils and Heart Disease So what about seed oils? The imbalance of omega-6 and omega-3 fatty acids is a common dietary concern. Omega-6 and omega-3 fatty acids are both essential fats that our bodies need for various functions, such as proper brain function, healthy skin, and the regulation of inflammation. However, in today’s Western diet, the ratio
Aspartame: Insights from a Specialist Dietitian
Aspartame what is all the fuss about? As a dietitian with over two and a half decades of experience, I have always prioritized the well-being of my clients and promoted a balanced, healthy diet for each individuals needs, health, likes and dislikes etc. Throughout my career, I have encountered numerous questions about artificial sweeteners, particularly aspartame. In this blog, I would like to share my perspective on aspartame and explain why I prefer to steer clear of artificial sweeteners. What is Aspartame? Aspartame is an artificial sweetener that has been widely used as a sugar substitute in various food and beverage products. It is found in many sugar-free or “diet” options, such as soft drinks, chewing gum, and desserts. Aspartame is a synthetic substance that combines two ingredients: 1. Aspartic acid. This is a nonessential amino acid that occurs naturally in the human body and in food. Amino acids are the building blocks of protein in the body. The body uses aspartic acid to create hormones and to support normal function of the nervous system. Dietary sources include meat, fish, eggs, soybeans, and peanuts. 2. Phenylalanine. This is an essential amino acid that’s naturally present in most protein sources, but the body doesn’t produce it naturally. Humans have to get it from food. The body uses it to make proteins, brain chemicals, and hormones. Sources include lean meats, dairy products, nuts, and seeds. Combining these two ingredients creates a product that is about 200 times as sweet as regular sugar. A small amount can make food taste very sweet. It also provides very few calories. While aspartame is approved for use by regulatory authorities in many countries, its safety and health effects have been a topic of debate and scrutiny. The World Health Organization (WHO) has recently issued a new guideline regarding non-sugar sweeteners (NSS). According to this guideline, the use of NSS is not recommended for weight management or as a means to lower the risk of noncommunicable diseases (NCDs). Based on a thorough review of the available evidence, it has been found that (NSS) do not offer any long-term benefits when it comes to reducing body fat in both adults and children. The review’s findings indicate that prolonged use of NSS may have unintended consequences, including a higher likelihood of developing type 2 diabetes, cardiovascular diseases, and increased mortality rates among adults. Replacing free sugars with non-sugar sweeteners (NSS) may not be effective in achieving long-term weight control. According to Francesco Branca, WHO Director for Nutrition and Food Safety, it is important for individuals to explore alternative methods of reducing their consumption of free sugars. This can include opting for food options that naturally contain sugars, such as fruits, or choosing unsweetened food and beverages. Non-nutritive sweeteners (NSS) are not considered necessary for a balanced diet and do not contribute any significant nutritional value. It is recommended that individuals reduce their overall intake of sweeteners from an early age in order to enhance their overall health and well-being. (WHO 2023) Why I suggest avoidance of Aspartame and others Conclusion: After practicing as a dietitian for 26 years, I have witnessed time and time again patents coming to me with the highest intakes of artificial sweeteners struggling the most with their diet, weight, physical and mental health. Once they start to follow one of my programmes these problems are quickly resolved. (if interested do check out my google and facebook reviews) I am glad I have not wavered when others have challenged me and I have stood by my decision to not recommend artificial sweeteners, including aspartame. While aspartame may be deemed safe for consumption within approved limits, why risk it. We need more ‘high’-quality research to further assess these relationships. I will continue to educate people to prioritize a whole-food, nutrient-dense approach to healthy eating. By choosing natural alternatives and educating clients about the importance of mindful eating and moderation, I believe we can foster a healthier relationship with food that supports long-term well-being. So, what to do next or for anything else.. If you are needing help with your diet and health or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat to assist your mental health or your gut symptoms and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
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