Latest news with #cholesterol
Yahoo
8 hours ago
- Health
- Yahoo
New Study Confirms What We've Known About Eggs' Health Impacts All Along
We've known for a while that the idea that eggs are full of "bad" cholesterol isn't exactly accurate. A new study confirms these findings, showing that you should really focus on how much saturated fat you're consuming alongside your morning eggs. And as it turns out, it's often the foods you eat with eggs that are high in saturated fats, thus raise the "bad" cholesterol content in your body, not the eggs themselves. Eggs' reputation have certainly been through the wringer over the past two decades. For years, there were concerns that a regular egg habit would raise your cholesterol, prompting a wave of egg white recipes. But the nutritional community has largely started to change its tune on these great little sources of protein, stating that the cholesterol concerns might have been a tad overblown. Now, new research published in The American Journal of Clinical Nutrition is providing scientific evidence that supports the idea that you don't need to stress about eggs' cholesterol content. Instead, you should be concerned about the saturated fat that's often present in high quantities in foods that usually go with eggs, according to the findings. It's important to point out that the study was funded by the Egg Nutrition Center, which is a division of the American Egg Board. However, the study notes that the board didn't have a role in the study's design, analysis, or interpretation of the data. Here's what experts make of the new findings, and what they mean for your egg habit. Meet the experts: Sonya Angelone, RDN, is a nutritionist and registered dietitian based in San Francisco, California; Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy; Matthew Black, RDN, LD, is a dietitian at The Ohio State University Wexner Medical Center What did the study find? The randomized controlled study followed 61 adults and assigned them one of three diets to follow for five weeks. One group had diet that was high in cholesterol, low in saturated fat, and involved eating two eggs a day. Another had people eat an egg-free diet that was low in cholesterol and high in saturated fat. The final group followed a diet that was high in cholesterol, high in saturated fat, and involved eating one egg per week. (This was the control group.) The researchers discovered that people who ate two eggs a day lowered their LDL ('bad') cholesterol compared to the control group. The egg-free group didn't have the same results. The researchers also found that it seems to be the saturated fats that are found in foods like bacon and sausage that are usually eaten with eggs that actually raise LDL cholesterol levels—not the eggs themselves. 'Saturated fat, not dietary cholesterol, elevates LDL cholesterol,' the researchers wrote. 'Compared with consuming a high-saturated fat diet with only one egg a week, consuming two eggs daily as part of a low-saturated fat diet lowers LDL concentrations, which may reduce cardiovascular disease risk.' 'This study's core claim does track with what we've been seeing over the past decade: Saturated fat has a stronger impact on LDL cholesterol than dietary cholesterol,' says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. 'This is backed by multiple meta-analyses and guidelines have been shifting away from blaming eggs alone and more toward the dietary context in which eggs are eaten.' Why is cholesterol content not actually something to worry about? While people love to hate on cholesterol, it actually has a role in the body. 'Cholesterol is an essential nutrient that has many roles, including functioning as a precursor to hormones and contributing to the integrity of cellular membranes,' says Sonya Angelone, RDN, a nutritionist and registered dietitian based in San Francisco, California. 'This is why your liver produces cholesterol.' Eggs are the primary source of dietary cholesterol, but when you consume more and more cholesterol in your diet, your liver produces less to compensate for the higher amount you're consuming, Angelone explains. 'If you eat less cholesterol, your liver tends to produce more cholesterol,' she says. 'Research has not provided strong evidence that dietary cholesterol, especially from eggs, increases blood levels of cholesterol or increases risk for heart disease.' Consuming dietary cholesterol from eggs as part of a low saturated fat diet does not seem to raise LDL cholesterol levels, according to the study findings. 'The risk for heart disease comes mainly from the other foods on the breakfast plate, like sausage or bacon,' Angelone says. Keatley points this out, too: 'When we're talking about fat and cholesterol, we're only talking about the yolk. Egg whites can and should be on the menu now.' Why should you focus on lowering the amount of saturated fats you're consuming? Scientific data increasing show that saturated fat can be an issue when it comes to your LDL cholesterol levels. 'Current research suggests that saturated fat is the primary component in one's diet that raises 'bad' LDL cholesterol,' says Matthew Black, RDN, LD, a dietitian at The Ohio State University Wexner Medical Center. 'Additional research also indicates that diets too high in saturated fats can contribute towards developing cellular inflammation and insulin resistance, which is a metabolic condition in which your body's cells do not respond to insulin as efficiently as they should, leading to possible health problems including type 2 diabetes and difficulty losing or maintaining a healthy weight.' Saturated fats also tend to be found in highly processed foods, which are also known to raise LDL cholesterol, Angelone says. Why are eggs so healthy for your diet? Eggs pack a pretty good health punch, and are great for a variety of reasons. 'Containing about 6.5 grams of protein each, eggs are not only considered a complete protein, containing all nine essential amino acids, but they are also regarded as having high bioavailability [the extent to which the nutrients in food are absorbed and utilized by the body], due to their ease of digestibility and absorption,' Black says. Whole eggs, i.e. the yolk and egg white, also contain include essential vitamins and minerals like vitamins A,D,E, and K, B12, iron, and selenium, Black adds. And according to Angelone, the yolks are a good source of iron, containing carotenoids lutein and zeaxanthin, which promote eye health. That's not all! Eggs are also a rich source of choline, a nutrient that supports brain health and isn't found in large amounts in other foods, Angelone says. Dietitians just recommend being mindful of what you're serving up alongside those eggs. 'Overall, if you're healthy and eating eggs as part of a diet that's otherwise low in saturated fat, you're probably just fine,' Keatley says. 'But if those eggs are served with buttered toast, bacon, and sausage, then the eggs alone aren't the issue, but they're not a health halo either. Context is everything.' 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Yahoo
2 days ago
- Health
- Yahoo
Eating Eggs Can Actually Lower Bad Cholesterol, New Study Says
Over the years, the guidance on eating eggs has been wildly inconsistent, with some studies suggesting that the popular breakfast choice is deleterious to one's health, while other studies prop them up as an excellent source of protein and other nutrients. Well, a new study adds its voice to the growing body of evidence that eggs are actually really good for you. It's an examination of the discrete influences of saturated fat and cholesterol on levels of low-density lipoprotein (LPL), or 'bad', cholesterol in the body. "Eggs have long been unfairly cracked by outdated dietary advice. They're unique – high in cholesterol, yes, but low in saturated fat. Yet it's their cholesterol level that has often caused people to question their place in a healthy diet," says exercise scientist Jonathan Buckley of the University of South Australia. "In this study, we separated the effects of cholesterol and saturated fat, finding that high dietary cholesterol from eggs, when eaten as part of a low saturated fat diet, does not raise bad cholesterol levels. Instead, it was the saturated fat that was the real driver of cholesterol elevation." Related: Study Finds Eggs Might Protect Brain Health And Lower Cholesterol The researchers recruited 61 adults with the same baseline levels of LDL cholesterol, and tasked them with undertaking three different diets, for five weeks each. A total of 48 participants completed all three diets. The first was a high-cholesterol, low-saturated fat diet that included two eggs per day. The second was a low-cholesterol, high-saturated fat with no eggs. Finally, the third was high in both cholesterol and saturated fat, and included one egg per week. The results showed that diets high in saturated fat correlated with a rise in LDL cholesterol levels. However, the high-cholesterol, low-saturated fat diet produced a reduction in LDL cholesterol levels – suggesting that eggs are not responsible for bad cholesterol. "You could say we've delivered hard-boiled evidence in defense of the humble egg," Buckley says. "So, when it comes to a cooked breakfast, it's not the eggs you need to worry about – it's the extra serve of bacon or the side of sausage that's more likely to impact your heart health." The research has been published in The American Journal of Clinical Nutrition. Related News Vape Fluid Warps The Skulls of Fetal Mice, Study Shows Heart Cancer Strikes Very Rarely. An Expert Reveals Why. Brain Variations Identified in Children With Restrictive Eating Disorders Solve the daily Crossword
Yahoo
3 days ago
- Health
- Yahoo
You Just Found Out You Have High Cholesterol—Here Are 4 Things a Cardiologist Recommends Doing
Key Points Cholesterol is necessary for a healthy body, but too much can be harmful. While some factors for high cholesterol are out of your control, lifestyle changes may help. This includes exercise, limiting saturated fat, eating more produce and quitting your lab work reveals you have high cholesterol, you're not alone. About 25 million American adults have high cholesterol. But because high cholesterol has no symptoms, many people don't even know they have it until they get a blood test. The good news is, there are several things you can do to lower your cholesterol, says Pankaj Lal, M.D., FACC, a cardiologist. Here are the top four steps cardiologists recommend taking when you find out you have high cholesterol, plus other tips to keep your heart healthy. Start Exercising If you are among the 1 in 4 American adults who are currently inactive, it's time to dust off your sneakers. Physical activity can increase levels of helpful HDL cholesterol and decrease artery-clogging LDL cholesterol and fats in the blood, known as triglycerides. 'The best workouts are ones that boost cardio health, like walking, running or other aerobic activity outdoors like biking,' says Lal. 'Whatever gets your heart pumping.' The great thing about exercise is you can switch it up daily to avoid boredom. Get started with our walking plan to help lower your cholesterol levels. Or, go for a swim, hike, jog, join a fitness class or take your bike out for a ride. Lal recommends at least 150 minutes of moderate-intensity exercise each week. You can hit that goal by breaking it down into 20 minutes a day or 30 minutes five days a week. Limit Saturated Fat 'Consuming foods high in saturated fat can increase your chances of developing high cholesterol,' says Lal. 'Saturated fat is found in animal foods like fatty cuts of meat, poultry and full-fat dairy products.' How much is OK? The American Heart Association recommends limiting saturated fat to 6% of your total daily calories—about 13 grams of saturated fat for someone who eats 2,000 calories daily. If you're not sure where to start, consider making a few swaps. For instance, instead of processed meats like sausage or bacon, opt for lean cuts of beef, or chicken or turkey breast; ground white meat chicken or turkey works, too. When cooking, use olive oil in place of butter. And if you eat dairy, choose reduced-fat cheese over full-fat varieties, pour skim milk into your coffee instead of creamer, and try nonfat Greek yogurt instead of sour cream. Eat More Fruits and Veggies Ninety percent of Americans don't eat enough fruits and vegetables. That doesn't just mean fewer vitamins and minerals. It also makes it difficult to get enough fiber, especially cholesterol-lowering soluble fiber. This type of fiber is believed to reduce cholesterol by whisking cholesterol building blocks out of the body. No wonder Lal recommends eating more soluble fiber-rich produce. Oranges, apples, pears, Brussels sprouts, carrots and sweet potatoes are all great sources. To increase your soluble fiber intake, try whipping up some Simple Roasted Brussels Sprouts or Sheet-Pan Roasted Root Vegetables. Or, toss up a Pear & Arugula Salad with Candied Walnuts. Consider Medication If you've committed to diet and exercise for at least six months but your blood work still shows high cholesterol levels, additional measures may be needed, says Lal. 'Then medication may be required and should be taken daily to achieve optimal results,' he explains. However, the best outcomes occur when medication is paired with a healthy diet and regular exercise. 'They all need to happen in tandem,' says Lal. He advises checking cholesterol levels every three months when starting a new medication and once levels improve, every six months to one year, or as a primary care provider advises. What Is High Cholesterol? Cholesterol is produced in the liver and plays important roles in the body, including aiding digestion, creating cells and producing vitamins and hormones. Your body technically produces all the cholesterol it needs. And while researchers used to believe that dietary cholesterol found in food raised blood cholesterol levels, we now know that it does not directly impact blood cholesterol—it's really more about saturated fat. Other factors like type 2 diabetes, obesity, smoking, lack of exercise, and a family history of high cholesterol can raise your numbers. Even though cholesterol has many important jobs, too much of it can spell trouble for your heart health. 'High cholesterol can affect any arteries all throughout the body, which can lead to major adverse events like heart attacks and strokes,' says Lal. Other Tips for Managing High Cholesterol Here are a couple more tips to help you manage cholesterol levels: Watch your blood pressure: High blood pressure can increase stress on your arteries, leading to stiffer arteries and more plaque buildup, says Lal. He recommends managing your blood pressure, if it's elevated, through diet and regular exercise. If you smoke, quit: Research shows that smokers have higher total cholesterol and triglycerides and lower levels of beneficial HDL cholesterol. Why? 'Smoking increases inflammation in blood vessels, which can lead to plaque buildup,' says Lal. Of course, quitting smoking isn't easy. If you need help, Lal recommends speaking with a primary care physician to discuss options like nicotine patches or gums. Or consider joining a smoking cessation program. Our Expert Take If you've found out you have high cholesterol, there are steps you can take to manage and even lower it. Cardiologists recommend starting with regular exercise, limiting foods high in saturated fat, eating more fruits and veggies, and taking medication if a physician advises. By following these recommendations, you may significantly improve your cholesterol levels and overall heart health. Read the original article on EATINGWELL
Washington Post
4 days ago
- Health
- Washington Post
I'm a cardiologist. Here are 10 science-based ways to prevent heart disease.
The buildup of cholesterol and other substances in the wall of our arteries, known as atherosclerosis, is common. It can lead to severe plaques that narrow the artery and limit blood flow, or to a crack in the artery wall that can trigger blood clot formation, resulting in a heart attack.
Yahoo
5 days ago
- Health
- Yahoo
The six natural alternatives to statins to lower your cholesterol
For those of us in middle age and beyond, conversations about cholesterol are hard to avoid – and with good reason. In England, according to the National Institute for Health and Care Excellence, high cholesterol leads to more than 7 per cent of all deaths and affects six in 10 adults, a number that rises for those in middle age: the most recent NHS Health Survey for England found that in the 45-64 age group, 77 per cent of women and 67 per cent of men had raised cholesterol. Surprisingly, these figures drop in the over-64 age group. Why? Because many of this older cohort are on statins. Statins are currently prescribed to around eight million people in the UK, and taking this daily tablet is a proven way to lower cholesterol levels and reduce your risk of heart attack or stroke. 'We are the first generation of people who have the opportunity to reduce our cardiovascular risk – still the number-one killer – because we have effective treatments in the form of statins,' says Robin Choudhury, a professor of cardiovascular medicine at the University of Oxford, a consultant cardiologist at John Radcliffe Hospital and the author of The Beating Heart: The Art and Science of Our Most Vital Organ. The turn against statins However, for some people with a lower cardiovascular risk, it may be possible to avoid statins by adopting lifestyle changes and/or seeking out other natural options. This is welcome news for many, because statins are often viewed with mistrust. Some critics argue that perhaps these pills are being doled out too liberally and that lots of people shouldn't be on them at all. Others think that statins may even be bad for us. In his 2007 book The Great Cholesterol Con, Scottish GP Malcolm Kendrick argues that high cholesterol levels don't cause heart disease, that statins have many more side effects than has been admitted and that their advocates should be asking more questions. This is something Prof Choudhury finds mystifying. 'I really don't know why people are reluctant to take them,' he says. 'There is one serious side effect associated with statins, called rhabdomyolysis, which is a severe muscle inflammation. But it's extremely rare. It affects one to two patients per 10,000 treated.' 'A lot of people just don't want to take a tablet every day,' suggests Dr Oliver Guttmann, a consultant cardiologist at the Wellington Hospital, part of HCA Healthcare UK. 'People also want to try and do it in what they call the 'natural' way.' The other natural options So, are there other effective natural options to statins? The answer is yes – but only up to a point. 'The bottom line,' says Dr Guttmann, 'is that with all the natural alternatives, there's some effectiveness, but they're not magic bullets.' He accepts, however, that other natural options can play 'a supporting role, especially for those people who are generally healthy and just want to try complementary treatments to decrease mild cholesterol elevation'. If you have been offered statins and decide not to take them, it's crucial to discuss the risks with your GP or cardiologist. Prof Choudhury emphasises that if you've already had a heart attack, angina or stroke, or if your percentage risk of a future event is high, taking statins is usually a sensible route that is grounded in evidence. 'For those who have heart disease, very few people have a good reason not to be on statins. For those who've never had an event, it's important to take an holistic view of risk [incorporating blood pressure, diabetes and family history] but for many individuals, alternatives to statins are perfectly reasonable.' Here are six other cholesterol-lowering options to consider: Plant sterols and stanols Plant sterols and stanols, also known as phytosterols, are naturally occurring compounds that have a similar structure to cholesterol. Prof Choudhury explains: 'They help lower LDL cholesterol levels by reducing cholesterol absorption in the gut because they compete for the same absorption sites.' Found in foods such as vegetable oils, nuts, seeds and whole grains, phytosterols have been shown to lower LDL cholesterol by eight to 10 per cent when eaten regularly as part of a healthy diet. They also work well in combination with statins. However, according to the British Dietetic Association, you need to consume reasonably large quantities – around 2g – each day, with meals, for them to be effective. Most people achieve this by having a plant sterol- or stanol-fortified mini yogurt drink every day or by eating two to three portions of foods with at least 0.8g of added plant sterol/stanol, such as 10g of fortified spread (eg margarines) or one 250ml glass of fortified milk. Oats and barley Oats and barley contain beta-glucans, a soluble fibre, which can be consumed in food or as supplements to regulate blood sugar and lower cholesterol. Cholesterol can go into the blood or the gut, Prof Choudhury explains. 'If you can take that cholesterol out of the gut and stop it being reabsorbed, that has a beneficial net effect on blood cholesterol levels. Beta-glucans bind to the soluble cholesterol that's in the gut and it then exits the bowel.' Some studies suggest that if a healthy adult consumes around 3g of beta-glucan daily – a bowl of porridge – they can decrease their LDL levels by five to 10 per cent over three months. Omega-3s Omega-3 fatty acids do not lower LDL cholesterol, but they have been shown to reduce triglycerides – a different type of fat found in the blood that are deemed to be harmful. Taken in supplement form, omega-3 can lower triglycerides by around 20-30 per cent. 'I tell my patients to take omega-3s all the time,' says Dr Guttmann. 'You find them in oily fish, like salmon and mackerel, though most people take them in supplement form. They work really well taken together with statins to lower your risk of heart disease. They've also been shown to support your brain health, cognitive function and mood.' Red yeast rice Commonly used in traditional Chinese medicine, red yeast rice is sometimes described as a natural statin. 'It blocks cholesterol production in the liver in a similar way to statins,' Dr Guttmann explains. 'The problem is, it's very difficult to get the exact amount you need because the dosages and qualities can vary from one supplement to another. People can also sometimes consume red yeast rice in very high doses, which may cause liver problems.' Prof Choudhury is also concerned by the unregulated nature of red yeast rice capsules, which have been linked to safety issues. 'Statins originated from yeast,' he says, 'and there's a component of red yeast rice [a compound called monacolin K] which has a statin-like action that lowers LDL cholesterol. But it's not a regulated product, so you don't know what you're getting when you take it.' Psyllium husk Psyllium husk is a soluble fibre that helps to lower LDL cholesterol levels. When consumed, it forms a gel-like substance in the digestive tract that traps bile acids and prevents their absorption, causing them to be excreted through the stool. The liver responds by pulling in cholesterol from the blood to produce more bile acids, reducing the amount of cholesterol circulating in the blood. 'Psyllium husk is basically a digestive aid,' says Dr Guttmann. 'It's used as a laxative because it helps regulate your bowel movement, and in the process, it can lower cholesterol and decrease reabsorption. If you take it regularly, it probably reduces your LDL level by about five per cent. So it's great if you just want to be living a healthier lifestyle but inadequate as a medical intervention.' Garlic Some research suggests that allicin, a chemical found in garlic, can lower your blood pressure and cholesterol. One clove (3-6g) of garlic a day may help decrease your LDL by up to 10 per cent, though the evidence is not yet conclusive. 'The problem is that if you just eat fresh garlic, you need to consume a very high amount,' says Dr Guttmann. 'And that's difficult for most people to achieve. So most people take garlic supplements in quite a high dose. I advise people to try this for a while and then re-monitor their LDL to see how they react to it. But it's certainly not a replacement for statins.' And one to be sceptical about… Apple cider vinegar 'The one product often mentioned as an alternative to statins that doesn't really have any significant evidence to back it up is apple cider vinegar,' says Dr Guttmann. 'While it might help to decrease your sugar levels, it does not appear to affect your LDL significantly.' Prof Choudhury concurs: 'I'm not aware of any convincing evidence to suggest that this is effective.' Lifestyle changes to lower your cholesterol 'Our cholesterol level is, to a large extent, genetic,' says Prof Choudhury. 'With lifestyle modifications, you can make some impact on it, though usually not more than 10-15 per cent. For people who don't have very high cholesterol, but have other risk factors, it's a sensible thing to do.' There are five main ways to reduce your cholesterol level without taking statins: Eat a healthy, balanced diet that's high in fibre Exercise regularly Maintain a healthy weight Limit the amount of alcohol you drink Stop smoking For Dr Guttmann, increasing our consumption of dietary fibre is perhaps the quickest and easiest lifestyle change to make. 'Eating a high-fibre diet not only improves your gut health, it also decreases your cholesterol absorption. It binds to the cholesterol in your gut and prevents it being absorbed by the body, which lowers your levels of harmful LDL cholesterol.' He adds: 'My patients often ask me, 'If I do all of these things, surely it's the same as taking a statin?' But the truth is, because they're all working in a similar way, the benefits are not cumulative.' He does concede, however, that it very much depends on the individual. 'I've had some patients surprise me,' he nods. 'By changing their diet and lifestyle and by incorporating some of the interventions in the list above, people can achieve dramatic improvements. But, overall, statins are still the gold standard.' Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
