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
The real truth about fats in your diet
The research on fats has been turned on its head and the advice now is to embrace fats, rather than fear them. Here, we get clear on the role of fats and introduce you to the ‘best’ fats to incorporate into your diet. “NEW RESEARCH FINDS CURE”… “EXCITING WEIGHT LOSS PILL”… Who else is tired of reading sensational tabloid headline like these? I know we at 121 Dietitian love to read the latest news but are often left confused, annoyed or fed up after reading a rehash of facts that are no longer scientifically balanced. In this article I hope to provide you with some interesting observations of past and recent research that will actually be of relevance to your future health. One to begin is regarding fats within the body and not just the fats you eat, but both important none the less. The role of brown fat A study released in Diabetes Journal July 2014 suggested people with higher levels of brown fat have a reduced risk for obesity and diabetes. Unlike white fat, which lowers insulin sensitivity, researchers found that brown fat actually improves insulin sensitivity, blood sugar control and fat-burning metabolism. This was good news for overweight and obese people and those with insulin resistance and diabetes, and suggested that brown fat may prove to be an important anti-diabetic tissue. What did they find? The study found when the body was exposed to slightly cold temperatures, brown fat can boost energy expenditure and burn calories. But what is brown fat? It is fat we are born with and is stored around our neck and upper abdomen to keep us warm in infancy. It was thought only until a few years ago that this disappeared into adulthood but now it has been found that thin people have more of this than those who are overweight. So how was this put into practice? Unfortunately this study did not provide answers to this, however in other papers it was suggested shivering for 10-15 minutes at 14-16 degree celcius could be beneficial. The hype for this was big and so I thought I would reinvestigate this four years on to see the outcome. Sadly, the benefits for you; ie shivering at low temperatures to get brown fat activated was not as successful as suggested. Brown fat is there to keep you alive, not thin and so shivering all day may possibly see some brown fat activity but did nothing to warrant any weight loss or health benefits. It seems as usual, further investigation is required. Getting clear on fats Moving on, let’s look at the national guideline on the subject of fats and health. I am sure for the past 30 years, you have been dutifully following the national dietary guidelines to cut out fats and eat high carbohydrate, low fat food choices. Yep, we know all about how fat has been demonised for decades, and that every product under the sun was turned into being fat free. We were not so sure this was a good thing and we rethought our practice here at 121 Dietitian as we realised the health of our patients was not improving but worsening due to “low fat everything”. The key here? Don’t be fooled into believing that foods labelled as ‘low fat’ are actually better for your health. Embrace fat, rather than fear it So we are proud to say that for over 12 years, we at 121 Dietitian have been seeing amazing results by ensuring: good healthy fats, sufficient lean proteins, specified volumes of fruit and vegetables and lower levels of specific carbohydrates. We embrace fat not fear it and it is clear we are not the only ones! For the past 2 to 3 years, voices are being heard and with the assistance of the media there has been a turning of the tide on fat shaming and putting the correct spotlight on sugars. Eating the ‘best’ fats Fats are no longer the demon but you do have to be aware that convenience foods, processed foods and take-away meals are meals that you should hold back on as they are fats created from hydrogenation and artificial saturation, interestification and are pro-inflammatory to the body. The fats you can seek to eat in a balanced programme are what you great grandparents ate and are as tasty as: avocados, lean meat, poultry, eggs, fish, cheese, butter, semi-skimmed milk, nuts and seeds. The role of 121 Dietitian As Dietitians, we see hundreds of male and female patients for a plethora of medical related nutritional concerns. If not in clinic, we are working with sports people for endurance and performance enhancing bespoke nutrition, or we are out on the road regularly visiting businesses to optimise staff health and work performance. You may also see us in the media answering national queries. Nutrition is a vital piece of the jigsaw to feel alive, focused and ready for the day ahead. If you are not feeling this then you should question your overall health and lifestyle choices and really try to make some changes. Gillian Killiner – Lead Dietitian and Director at 121 Dietitian. 121 Dietitian is an award winning nutritional consultancy company based in Belfast. Clinics are available in Belfast and worldwide via Zoom, Google, Skype… If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018
Christmas Diet Dilemmas
The Christmas Diet Dilemmas. Many of us will gain unwanted extra weight this Christmas. Whether it is due to decreased exercise, attending more social occasions or an increased craving for comfort foods during the long, cold nights, weight gain is not inevitable. Here at 121 Dietitian we would like to share with you some tips for the festive season and hopefully save you making “must lose weight” resolutions as we enter the New Year. Christmas diet – Why do we gain weight during the festive period? Christmas is a time of celebration which can span from the 2 -3 weeks prior to the big day with Christmas parties followed by New Year celebrations and then continue into January with finishing the leftovers. This amounts to nearly a month of celebrating and for some of us who might normally resist temptation telling ourselves ‘it’s alright it’s a special occasion.’ These special occasions can easily mount up. Even something you consider to be a little treat can have a larger effect than you would realise. If you consume over 200 – 300 kcal ( mince pie or some buffet sausages, large glass of wine) or more each day over the course of 1 month you can expect to gain 4-8lb minimum if you are not actively exercising over and above your normal activity or having days where you keep control. Weight gain over the festive period is easy but it is not inevitable. You can be very clever with your food/kcal intake and still have fun. The right state of mind is often the major hurdle to compliance. A pre-party tip People live busy lives and are on the go the whole time. However take a little extra time to have a pre party planning stage for what you are going to wear, how you will travel and what you will eat during the day, and then at the party. This will see you through with a big smile and smaller bum, tum or hips!! Some good advice If going to a buffet eat well during the day. High fibre regular meals are good. Have a snack before you go out e.g. banana and wholemeal toast if in a rush, or some lean meat /fish and pasta/potato and vegetables. At the buffet try and fill most of your plate with raw vegetable sticks and fruit. What not to do instead of what not to eat! Avoidance is never the best long term plan. Usually it makes you want something more! It is better to teach ourselves to moderate rather than avoid. Often avoided foods will creep back into the diet and if you can’t control this then a yo-yo weight gain can occur. When out celebrating here are some don’ts. Don’t go hungry. Don’t stand near the food table as you will be tempted. Don’t get too tipsy early as this will reduce your willpower and the results could be bad! Watch the dips, go for the salad options, then you can add a few of the other items like goujons and crisps, enough variety to see you through. The worst high fat offenders are the sausage roll, vol au vents and depending on the quality deep fried chicken in breadcrumbs can be processed and fatty. Christmas diet – Being clever can save you calories! Your choice at the buffet table can mean you can make a difference of a clever 350 kcal intake for the night (not including alcohol) instead of 1200 kcal, almost a full extra days intake of junk and saturated fat. One last more sobering thought: Think ahead: how you are going to feel come January with a substantial food and drinks bill, clothes that are too tight and potential blood pressure, cholesterol, health problems. Do these treats seem so appealing? Enjoy, but have pride in resisting some temptation too! Happy Healthy Christmas, we look forward to hearing your success stories…. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
