Can The Mediterranean Diet Help Reduce Ldl Cholesterol
Nearly twenty years ago two landmark randomized clinical trials appeared in The Lancet which forever changed the course of medicine for patients with coronary heart disease . The 4S study employed a cholesterol-lowering statin drug and reported a 30% mortality reduction. The Lyon Diet Heart Study utilized the Mediterranean diet and reported a 70% mortality reduction.
Subsequent studies of the Mediterranean diet have confirmed these findings and have also shown a reduced risk of cancer, diabetes, and Alzheimers disease. Subsequent statin studies have led the United States Food and Drug Administration to issue warnings regarding the increased risk of diabetes and decreased cognition with statin drugs. Paradoxically, statins have gone on to become a multi-billion dollar industry and the foundation of many cardiovascular disease prevention guidelines while the Mediterranean diet has often been ignored.
The authors of the study, Robert DuBroff and Michel de Lorgeril concluded we believe this statin-centric cholesterol-lowering approach to preventing CHD may be misguided. They further found.
The dramatic benefits of the Mediterranean diet are likely due to multiple mechanisms which do not directly involve cholesterol. Independent of cholesterol metabolism are the true fatal complications of coronary atherosclerosis thrombotic coronary occlusion, acute myocardial ischemia, left ventricular dysfunction, and malignant arrhythmias.
Guide For Lowering Cholesterol Naturally
The complete Pritikin Program for lowering cholesterol with little or no medication. Includes recipes and 5-day meal plan. The Ultimate Guide for Lowering LDL Cholesterol Naturally
If your LDL levels are still too high after trying these 6 nutrition-based approaches, talk to your doctor about cholesterol-lowering medications like statins, but give these 6 tips your best shot, encourages Dr. Danine Fruge, MD, ABFP, Medical Director at the Pritikin Longevity Center. The right eating plan, like Pritikin, can be powerfully beneficial and there are no adverse side effects.
Mono Vs Saturated Fats
What is even more surprising is that the monounsaturated-fat-rich diet and saturated-fat-rich diet were equally damaging. The monkeys fed monounsaturated fat developed equivalent amounts of coronary artery atherosclerosis as those fed saturated fat, wrote Dr. Lawrence Rudel and colleagues at Bowman Gray School of Medicine at Wake Forest University in WinstonSalem, North Carolina.
The point here is, weve got to look beyond blood lipids. Weve got to examine exactly what happens to our arteries, asserts Kimberly Gomer, MS, RD, LDN, Director of Nutrition at the Pritikin Longevity Center in Miami, Florida.
As this very important long-term study on monkeys demonstrates, better blood lipids do not necessarily lead to better arteries. Though the monkeys on the mono-fat-rich diet had lower LDLs and higher HDLs than the monkeys on the sat-fat-rich diet, they ended up with the same amount of damage to their arteries.
In a review, Dr. Rudel warned that the science supporting claims that monounsaturated fats are heart protective is weak, based largely on population studies, not controlled trials. Moreover, these claims are questioned by the demonstrated detrimental effects on atherosclerosis in animal models.
Is olive oil better than butter? Yes, foods rich in monounsaturated fats like olive oil may be better than foods full of saturated and trans fats, but just because something is better does not mean it is good for you.
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Things You May Not Know About Olive Oil
Olive oil contains monounsaturated fats, which may help your heart
The United States does not have strict regulations about labeling a bottle “extra-virgin”
Olive oil beauty products are a multibillion dollar business
Nutritionists have long touted the heart-healthy benefits of extra-virgin olive oil.
Recently, researchers found that consuming a Mediterranean diet heavy in olive oil can help lower some heart risks. Consuming more than four tablespoons a day can significantly lower your risk of having a heart attack, suffering from a stroke or dying of heart disease, according to the recent study published in the New England Journal of Medicine.
Olive oil is high in a type of fat known as monounsaturated fat, according to the Mayo Clinic. MUFAs, as theyre commonly called, can help lower your cholesterol and control insulin levels in the body. In addition to olive oil, they can be found in avocados, nuts and fatty fish.
Of course, that doesnt mean you can go overboard. Even though its made of healthy fats, olive oil is still high in calories and should be used in moderation. Here are five things you might not know about this Mediterranean staple:
It helps more than your heart. Olive oil is full of polyphenols, a type of antioxidant that helps protect your cells from damage. Certain polyphenols also have anti-inflammatory properties.
Olive Oil Bad For Your Heart
Unfortunately, we’ve grown used to this kind of dietary flip-flop. Many Americans have begun to wonder if even the experts know what they’re talking about. One day margarine is good for you, the next it’s bad. One day vitamin E protects against heart disease, the next it offers no benefit at all. Now it’s olive oil’s turn.
Vogel tested the effects of three different meals on a group of 10 volunteers who had normal cholesterol levels. One meal consisted of canola oil and bread. Another was olive oil and bread. The third meal was a piece of salmon. All three meals contained 50 grams of fat.
But their effect on blood vessels was very different. Before and again three hours after each meal, Vogel’s team measured constriction of the volunteers’ arteries. Sharp constriction can injure the inner lining of blood vessels, according to Vogel.
The arteries didn’t constrict much after the salmon meal. After the meal containing canola oil, they constricted slightly, reducing blood flow by 11%. After the olive oil and bread combination, however, blood flow plummeted 34% — exactly the effect that Vogel had seen in previous research after volunteers ate a Big Mac with fries.
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How To Live To 100
Indeed, the people most likely to live 100 robust years and beyond, the citizens of Okinawa, Japan, dont even use olive oil. They do eat a lot of fiberrich, straightfromtheearth foods, as do other communities with high percentages of centenarians, such as the Seventh Day Adventists of Loma Linda, California and the people of Nicoya Peninsula, Costa Rica Icaria, Greece and Sardinia, Italy.
The above communities eat diets with plenty of fruits, vegetables, whole grains, and beans, and lowtomoderate servings of animal meat, usually seafood or lean meat. It is this diet, not olive oil, that is the common denominator of these five longevity hot spots.
Olive Oil In Cooking And Smoke Point
When using oil for cooking, it is important to keep the heat level in mind. The smoke point is the temperature at which the oil begins to break down, become carcinogenic, and release smoke into the air. In other words, it is when the oil starts to burn.
If oil starts to burn or catch fire, a person should throw it away and start again.
The say that the following oils are relatively healthful for cooking and preparing food:
- olive
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Olive Oil For Cholesterol
The Mayo Clinic reports that olive oil can also improve cholesterol. Eating animal fats raises levels of a fatty substance called cholesterol, which can damage the walls of blood vessels when it accumulates, explains the International Olive Oil Council. As the condition progresses, it may lead to a heart attack. Olive oil helps prevent this malady by reducing levels of total cholesterol, triglycerides and LDL, or bad, cholesterol.
A February 2017 study featured in the journal Circulation compared the effects on cholesterol of three dietary interventions. These consisted of the Mediterranean diet augmented with 4 tablespoons of virgin olive oil the Mediterranean diet augmented with a handful of nuts and a healthy control diet that limited red meat, sweets and processed food.
The Mediterranean diet with the added olive oil improved the functionality of HDL, or good, cholesterol. Consequently, more cholesterol was removed from the arteries, an effect that lowers the risk of a heart attack and stroke.
Olive Oil Is Rich In Healthy Monounsaturated Fats
Olive oil is the natural oil extracted from olives, the fruit of the olive tree.
About 14% of the oil is saturated fat, whereas 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids .
But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content.
Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer .
Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.
Summary Olive oil is rich in monounsaturated oleic acid. This fatty acid is believed to have many beneficial effects and is a healthy choice for cooking.
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Downsides Of Grapeseed And Olive Oils
Compared with olive oil, grapeseed oil contains a high level of omega-6 fatty acids.
Most people consume a high level of omega-6 fatty acids and a low level of omega-3 fatty acids. This may contribute to inflammation .
Sustaining high levels of inflammation long term may lead to a number of chronic conditions, including cancer, heart disease, obesity, and more .
Therefore, itâs important to pair foods high in omega-6 fatty acids, including grapeseed oil, with a variety of foods rich in omega-3 fatty acids.
Additionally, keep in mind that both olive oil and grapeseed oil are high in calories. Consuming high amounts of these oils without making other changes to your diet or exercise routine could cause weight gain over time .
Finally, if youâre planning to apply either oil to your hair or skin, be sure to do a patch test first to test for any adverse reactions.
Summary
Grapeseed oil is high in omega-6 fatty acids, which may contribute to inflammation. Both grapeseed oil and olive oil are also high in calories, and they may cause adverse reactions when applied topically.
Eating Olives Lowers Your Bad Cholesterol
For people with high cholesterol, it is important to maintain a diet that will help reduce the amount of cholesterol in your body. Olives and olive oil, known for their monounsaturated fats, can help you lower your LDL cholesterol. This type of bad cholesterol can build up in your bloodstream and cling to the walls of your arteries, which can later lead to a condition called atherosclerosis.
The antioxidant Vitamin E is found in olives and can prevent cholesterol from building up and damaging your arteries. An olive contains more antioxidants if it has not been processed much, such as the ones that are used in extra-virgin olive oil.
To improve your overall health and LDL levels, you should consider replacing bad fats with unsaturated fats. As a snack, munch on some olives instead of cheese or chips, which are high in saturated fat and terrible for your health. Drizzle extra-virgin olive oil onto vegetables that will be grilled or sautéed. You can even choose to dip a small piece of fresh bread in olive oil instead of lathering it with butter.
Olives have many other amazing health benefits such as lowering the risk of cardiovascular disease, preventing diabetes and moisturizing the skin.Continue reading our other blogs to find out more about the health benefits of olives.
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Extra Virgin Olive Oil + Health
Fats are one of three macronutrients essential to human life and make up a large part of our bodies. Without fats, we wouldnt be able to absorb vitamins A, D, E or K. But not all fats are created equal. Healthy fats, such as extra virgin olive oil, provide a number of benefits to help support overall health and wellbeing. While fat in general gets a bad reputation, not all fats are bad, , you just have to make the right choices! Harvard School of Public Health recommends some healthy fat intake as a rule of thumb, out with the bad, in with the good.
According to the FDA, limited and not conclusive scientific evidence suggests that eating about 2 tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. Along with this heart-healthy fat, extra virgin olive also contains phenols which act as antioxidants, reducing the oxidative stress throughout your body. A small amount of Omega-3 and Omega-6 fatty acids are also present in extra virgin olive oil. Many other benefits are associated with the consumption of extra virgin olive oil. Cooking with extra virgin olive oil is an easy way to add the health benefits of a heart-healthy oil and add flavor to your dish, whether youre using extra virgin olive oil for salad dressing, or sautéing.
How To Measure Changes In Heart Health
One of the big problems in trying to pin down particular factors that influence diseases like heart disease is that they take years, or decades, to develop and so it is difficult to do an experiment in which you give one group of people a food and deprive another group and measure the effects. Studies instead tend to be either looking for associations between health outcomes and certain habitual diets , or looking at things that change more quickly such as cholesterol levels which are themselves thought to be associated with disease.
However, a team at the University of Glasgow have developed a new way of measuring subtle changes in heart health that can happen over only a few weeks, by looking at changes in the patterns of proteins excreted in peoples urine: a technique known as proteomics. The changes they are measuring are of the disease itself, which they can pick up before there are any physical symptoms so it is far more accurate a method than measuring something that is just supposed to be associated with the disease, such as cholesterol levels.
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How To Lower Cholesterol Naturally
Here are 6 drug-free alternatives for lowering LDL cholesterol.
To avoid a heart attack, research has found that a key strategy is getting LDL cholesterol way down. Striving for LDL levels of 100 and below is good, but dropping to 80 and lower may be even better. Learn how to lower cholesterol naturally.
Go ahead, binge on beans! Enjoy all kinds! Black beans. White beans. Red beans. Pinto beans. Adzuki beans. They’re all champions at actively lowering LDL cholesterol.
Truth: All Plant Foods Are Rich In Polyphenols And Plant Sterols And Most Deliver Far More Polyphenols And Plant Sterols Than Does Olive Oil
Polyphenols are antioxidant plant compounds that are linked with better heart health, including less oxidative stress. Oxidative stress is a process that inflames the arteries and heightens the risk of plaque rupture and heart attacks. Plant sterols are another plant chemical that interferes with cholesterol absorption from the gut and helps lower LDL cholesterol.
But the problem is: If youre relying on olive oil for your polyphenols and plant sterols, youve got to eat a lot more calories to get a decent amount of these phytochemicals, and eating lots of calories is just what Americans, with our epidemic rates of obesity, do not need.
A mere tablespoon of olive oil delivers a hefty 120 calories for a mere 30mg of polyphenols/plant sterols. By contrast, just 11 calories of green leafy lettuce gets you about the same amount of polyphenols/plant sterols.
This olive oil nutrition chart compares the nutrients in olive oil with the nutrients in green leafy lettuce.
And so much more. to open a chart comparing the nutrients in the same number of calories from green leafy lettuce and olive oil. Keep in mind, too, what mountains of research over the past several decades have told us. Consistently, the foods linked with healthier, longer, disease-free lives are foods rich in all kinds of nutrients vitamins, minerals, fiber, polyphenols, beta carotene, and so on. Yes, foods like leafy greens. Olive oil, by comparison, tallies up a whole lot of zeros.
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Seed Oils Are Better For Cholesterol Than Olive Oil
An analysis of data from dozens of studies reveals that replacing saturated fat in the diet with unsaturated fat reduces low-density lipoprotein cholesterol. In addition, of the unsaturated fats, seed oils such as sunflower have the strongest effect.
Dr. Lukas Schwingshackl from the German Institute of Human Nutrition Potsdam-Rehbruecke led the new study.
This study was the first to carry out an analysis that allows the impact of several oils and solid fats on blood lipids to be assessed in a single model.
Many have compared the effect of replacing a food rich in saturated fat, such as butter or lard, with one rich in unsaturated fat, such as plant-based olive oil and sunflower. However, the evidence makes it difficult to find out which of the many plant-derived oils have the greatest benefit.
To this end, Dr. Schwingshackl and team used a statistical technique called network meta-analysis, which is gaining ground in health research as a way to glean evidence from enormous amounts of data through the use of direct and indirect comparisons.
Myth #: Cholesterol Is Cholesterol
While cholesterol is an actual molecule, what it is bound to, while it’s floating through your blood is what’s more important – than just how much of it there is overall. In fact, depending on what it’s combined with can have opposite effects on your arteries and heart. Yes, opposite!
So cholesterol is just one component of a compound that floats around your blood. These compounds contain cholesterol as well as fats and special proteins called lipoproteins.
They’re grouped into two main categories:
- HDL: High Density Lipoprotein that cleans up some of those infamous arterial plaques and transports cholesterol back to the liver.
- LDL: Low Density Lipoprotein that transports cholesterol from the liver .
And yes, it is even more complicated than this. Each of these categories is further broken down into subcategories which can also be measured in a blood test.
So cholesterol isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood, as well as their size and type and what it is actually doing there.
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