Fat has gotten a bad rap for the last 30 years. The two mainstream myths are that fat makes you fat and that a diet high in fat leads to high cholesterol which then leads to heart disease.
The first article is by Dr. Mark Sisson. I like this one as it is a good general primer on understanding what cholesterol is and why it is a vital to our body. There are many myths out there surrounding cholesterol so it is a good idea to read both sides of the story. Because the mainstream narrative is that people with high cholesterol are more susceptible to heart attacks, I will present literature which counters this facile assumption.
In this first article below, Dr. Sisson lists and interprets all of he different acronyms associated with cholesterol readings. Here you will get a basic understanding of HDL and LDL and Triglycerides. The main take home message here is that LDL on its own is NOT a very good marker for heart disease, but rather what you should be concerned with is LDL that is OXIDIZED. INFLAMMATION also plays a significant role in cardiovascular health. You can have the size of your LDL particles tested too. Are they light and fluffy (a good thing) or are they tight and dense (a bad thing). You can read more about inflammation and oxidation below.
The following is an excerpt from Sisson's article.
To make things simple: Inflammation and sugar, including grains and starches go hand in hand.
Free Radicals oxidize LDL, primarily trans fat (stay away from processed food).
Officer, You Got the Wrong Guy!
I’ve said it before, and I’ll say it again. Sound and reliable medical research hasn’t proven that lowering (or low) cholesterol in and of itself reduces risk of death from heart disease across a population. Yes, there is always that single isolated guy who throws off the curve, but he (or she) is a statistical anomaly and doesn’t negate the legitimacy of the model. For instance, the Japanese people of Okinawa are among the healthiest in the world. Their heart disease rate is extremely low, but they tend to have “elevated” cholesterol levels.
I’ve said it before, and I’ll say it again. Sound and reliable medical research hasn’t proven that lowering (or low) cholesterol in and of itself reduces risk of death from heart disease across a population. Yes, there is always that single isolated guy who throws off the curve, but he (or she) is a statistical anomaly and doesn’t negate the legitimacy of the model. For instance, the Japanese people of Okinawa are among the healthiest in the world. Their heart disease rate is extremely low, but they tend to have “elevated” cholesterol levels.
The fact is, half of all first time heart attack sufferers have a perfectly “normal” cholesterol profile. What does this tell you? There must be some other piece here behind the “other half” and, I would solidly argue, behind the first half. Cholesterol is a red herring.
It all boils down to inflammation. Inflammation is the number one factor in heart disease. This is an accepted fact now, but it still gets little attention and no real prevention or treatment. Think about it: you have your cholesterol levels checked every five years or more if your profile is “problematic.” When do you have biomarkers for inflammation checked? Unless you’ve had a heart attack or been diagnosed with a serious medical condition, probably never.
Inflammation. What is it caused by? Not fat, but carbohydrates. Yes, sugars and processed carbs are highest on the list of perpetrators here, but grains and starches as a whole contribute to the problem. LDL rises directly not with the amount of saturated fat you eat but with rising levels of inflammation caused by carbs and trans fats.
Oxidation. Furthermore, nearly every study suggests that LDL is only a true threat when it’s oxidized. What oxidizes it? Free radicals. We’re talking trans fats primarily, that beast of an additive found in countless food products (as opposed to foods). What counteracts free radicals (because we all naturally have some in us)? Anti-oxidants: veggies and fruits, of course, as well as nuts, olive oil, etc. Consider also a broad-based multi-antioxidant supplement containing those nutrients shown to decrease oxidation.
Back to the red herring issue. Substantially “elevated” cholesterol, low HDL or high LDL might be reason to give you pause, but not for the reason you might think. The number can tell you that something is amiss, but they’re a symptom of the larger concern rather than the main issue itself. Cholesterol profile can be impacted by other conditions such as hypothyroidism, untreated diabetes or pre-diabetes, pregnancy (surprise!), lactation, stress, liver conditions, heart disease (symptom, not cause of), etc. Talk to your doctor about what your numbers mean in the grand scheme of your health. And see if you can get a read on other markers, like C-reactive protein (an inflammatory indicator) and those small particle LDL numbers.
