Most heart attacks and strokes occur because plaque within an artery ruptures, causing a clot to develop that blocks the blood supply to the heart or brain.

Is this because we eat too much Cholesterol?!? What can we eat to help prevent that?

There are many things to help prevent a heart attack or a stroke but today we are going to focus on Cholesterol.

Here are some interesting facts for you regarding cholesterol and our bodies (might surprise you!)

  • Eating foods high in cholesterol have very little impact on your cholesterol levels.
  • Almost all of the cholesterol in your body has been produced by your body, and not from your diet.
  • Cholesterol is absolutely vital for our existence.1
    • It is the foundation for hormones such as estrogen, progesterone, testosterone, vitamin D,as well as adrenaline and cortisol. It is essential for proper brain and nervous system function and development
  • One metric to understand your risk for heart disease would be the number of apoB particles (90-95% of which are LDLs) in your plasma. If this number is high, you are at risk of atherosclerosis. 2

What should you do to keep your LDL in check?

  • Don’t follow standard modern advice such as take cholesterol-lowering drugs, avoid the sun, eat a low-cholesterol diet. (wrong)
  • Reduce your consumption of refined carbohydrates, sugar and starchy foods (i.e. reduced fat milk, bread, cereal, pastries, rice, pasta powdered milk and powdered egg) 3
  • Eat foods from grass fed animal sources because they are rich in fat, cholesterol and complete proteins
  • If you don’t eat animals…
    • Eat Avocado, Extra Virgin Olive Oil, Walnuts, Almonds, Chocolate (70% higher cacao)
  • Vitamin K2 is the single most important nutrient that prevents our arteries from accumulating these calcium deposits
    • Eat Egg Yolk, Green Leafy Veggies (kale), Scallions, Nato (fermented soy) and Broccoli (to name a few)
    • If you want to supplement here is a good one – Vitamin D with K2
  • Deficiencies in CoQ10 are very common in patients with heart disease, high blood pressure, diabetes, or low HDL cholesterol
    • Eat Grass Fed Beef, Reindeer (i know), Sardines, Pistachios, Chicken, Yellow tail fish (here is table with more)
    • If you want to supplement here is a good one – CoQ10
  • Last but not least, intermittent fasting is a simple dietary strategy that can lower LDL cholesterol and triglycerides (25-32%) 4

Hopefully, this dispelled any myths regarding cholesterol and how it really is an important molecule for our bodies.

It’s worth repeating…Cholesterol is absolutely vital for our existence.

If you want to join the conversation online and ask questions or see my award winning FB Live videos 🙂 Join the Get Lean Club

Have a great Memorial Day weekend!!

Brian

http://briangryn.com

P.S. The Simple Intermittent Fasting Journal is flying off the shelves! What better time to lose those inches right before summer!!

https://peterattiamd.com/the-straight-dope-on-cholesterol-part-i/
https://peterattiamd.com/the-straight-dope-on-cholesterol-part-iv/
https://idmprogram.com/dietary-cholesterol-important-idm-4-2/
Obesity (Silver Spring). 2010 Nov;18(11):2152-9. doi: 10.1038/oby.2010.54. Epub 2010 Mar 18.