Foods to lower your cholesterol | Dr Sarah Berry
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- Опубликовано: 15 янв 2023
- More than half of us have high cholesterol - and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.
Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.
In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?
Follow ZOE on Instagram: / zoe
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Episode transcripts are available here: joinzoe.com/learn/category/nu...
Studies referenced in the episode:
‘Association between Carbohydrate Intake and Serum Lipids’ from the Journal of the American Nutrition Association: www.ncbi.nlm.nih.gov/pmc/arti...
‘The Mediterranean Diet And Cardioprotection: Historical Overview And Current Research from the Journal of Multidisciplinary Healthcare: www.ncbi.nlm.nih.gov/pmc/arti...
‘Direct comparison of dietary portfolio vs statin on C-reactive protein’ from the European Journal of Clinical Nutrition: www.ncbi.nlm.nih.gov/pmc/arti...
This podcast was produced by Fascinate Productions. 
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I find it sad that all comments only seem to be answered by other viewers. I know that the team are busy. I would like to see some comments and questions answered by the team. I am wondering whether they read the comments at all. This learning process needs to be two way. Questions that we have are best answered by the team. Or am I being too pedantic?
After 6 months on the Zoe personalized nutritional program, my cholesterol has dropped from 249 to 209. My LDL has gone from 162 to 126. My blood glucose went from 105 to 89 and my liver enzymes went from 43 to 23. I've also been able to quit my blood pressure medication all together. The 35 lb weight loss is almost beside the point. These people and their program really are making a difference in my life.
Same here. Not just for me but also my family.
ruclips.net/video/Swc4ps4iPXs/видео.html. cholesterol and food/ Satins
Congratulations!! Keep up the good work, remember some of those blood results could be a result of reduced body weight.
Well done for getting healthier! 👊
@@nicolewalters7269 lol l l kl kl xl kl. L. Lolkl
Great work, you fight with firefighters tryiing to put out the fire.
Sarah Berry's advice at 11' 04" ( to replace butter with spreads) directly contradicts Tim Spector ( Food for Life p 324 - p328 Butter Alternatives: "... I have thrown away my processed spreads and returned to adding butter or extra olive oil to my bread". But perhaps Tim doesn't have high cholesterol? Please could we have some definitive advice
I have high ldl (calcium score 0) but would much prefer butter over margarine. But I would often use avocado or hummus where possible.
You should watch the episode where she spoke about trans fat. I think it's related to that.
In the trans fat episode Sarah explained that the UK and US have banned the use of trans fat (partially hydrogenated unsaturated fat). In the UK, food manufacturers use combination of several types of unsaturated fat and a specific process (I forget the name, but it was Sarah's PhD topic😁) to replace trans fat in food, including spread. In the US, food manufacturers simply use FULLY hydrogenated unsaturated fat, thus make the fat saturated.
I guess Sarah prefers UK's spread instead of butter because it is made from unsaturated fat, which is mostly healthier than saturated fat, while Tim Spector prefers butter which is made from natural saturated fat (animal fat) instead of US' spread which is made from processed saturated fat (hydrogenated unsaturated fat).
But if you are in the UK, I'm not sure which one is better. Probably we have to read Sarah's PhD thesis before making decision😜
@@tiararoxeanne1318 Thanks for taking the time to reply in such detail!
I'd also recommend the Nutrition Made Simple podcast. Doctor Carvalho talks with a lipid expert. It's long and complicated. I don't remember the title, but I believe it has eggs on the picture of the podcast. That podcast along with Zoe are my favorite health podcasts, though I like Plant Chompers, Physicians Committee, etc.
Butter is the hardest thing to limit for me among dairy products, so I use Benecol (I'm in the States) sometimes, or limit use of butter (I don't have any lipid issues).
Personally, I've come to the conclusion that an ovo-pescatarian diet (I eat a small tin of sardines/salmon/anchovies twice a week and eat eggs only when I go out for breakfast maybe once every week at the most) is overall the best diet probably for most people. I think mimicking the Blue Zone diets & lifestyles is also a good way to seek good health outcomes. Of course, people are individuals and respond differently to different diets plus people have certain health issues they have to tackle which are higher priority (i.e. high LDL/triglycerides, high blood pressure, psoriasis, etc.).
@@kengaskins5083 Thank you for your suggestion🙏🙏🙏. Will check the podcast later.
My experience is in line with the advice in this video. When I stopped routinely eating bread and pasta and bagels and beer, and at same time went on a mostly complex carb plant based diet my triglycerides dropped from just over 200 to about 80 mg/dL. HDL went from mid 30s to upper 40s low 50s. Total chol from over 200 to about 150. Happend quick, within 2 weeks. Did this 10 years ago at 58 and have held steady since then. Wasn't much on red meat before but eat none now and no dairy, but do eat a little fish. Plenty of nuts and olives and a little EVOO. BP also went down as well, On no meds. I have tested many times and can attest that blood lipids can change very fast after dietary changes. I primarily use ApoB now though, in combo with TG as main lipd tests. ApoB is a better marker than LDL-C, and is a cheap reliable test. Occasional HbA1c and Insulin to make sure they are low. If you've never tested Lipoprotein A, aka Lp(a), then do it - about 15% of people are genetically predisposed to elevated Lp(a) which needs special attention as it is associated with higher risk.
Where can you get tested for that in the UK as expect its not done at the GP surgery. Thanks.
Useful experience. If you mean refined flour white breads & pasta then it's OK to eat wholemeal breads & pasta in moderation, also brown rice. The higher fibre is good for us in terms of gut & general health. High white rice consumption in particular is associated with late onset type 2 diabetes. After many years I'm now having to pay closer attention to my diet. I have always been active & slim & high veg diet but Doc says my cholesterol is raised above the ideal level. (I really should ask for the results). I have drunk a lot more semi skimmed milk in coffee in past 5 years than I ever did until I got a taste for good filter coffee in the mornings! Abandoned margarine for butter over 10 years ago but never cook with it & rarely on bread. Red meat maybe a few times a month & oily fish once a week. Plenty of nuts seeds & oats (muesli) + fresh fruit, with non dairy milks.
It's not obvious what else I can do than cut out butter I guess & red meat almost entirely, having been advised by doc to include some in my diet for other health reasons! Not sure if the tests you refer to are available off the shelf here. Poss via a private health service if not NHS
What do these acronyms stand for? Many thanks.
@@bbyng7316 EVOO: Extra Virgin Olive Oil. BP: Blood Pressure, TG: Triglycerides, ApoB: Apolipoprotein B. HbA1c is glycated hemoglobin, a long term marker of glucose status.
Kll❤o
I have no desire to lower my cholesterol. I need it for good health and longevity.
fantastic video, thank you
Normally I love Zoe video updates but this one I found confusing and unhelpful tbh. Your guidance on cholesterol and food is far too general to be useful and actually contradicted guidance given by Tim in the past. For example is full fat cheese good or bad - previously you have said it's good because it is fermented? What about full fat Kefir and yogurt? Margarine instead of butter? Seriously? In the past Tim has said red meat is actually ok - now we hear it's bad again. Also, many experts are warning that statins are not so good and potentially causing other problems. Also, some medics are starting to question whether higher cholesterol is really such a problem and that the body may be raising cholesterol in order to counteract inflammation and other issues elsewhere. So which is it? I think you need to update your guidance on cholesterol to be much more in line with your other messaging and the latest science, not just the old received wisdom that's been pushed for decades by companies with a vested interest in selling statins. This is an important subject for so many of us! Thanks.
the diet /heart hypothesis has been debunked. I'm not buying this at all.
most of these nutrition experts are full of shit, always contradicting each other....always some new food joining the bad list, no wonder a lot of people just decide to live life and whatever happens happens.
This is strictly about cholesterol. Saturated fat increases bad cholesterol. For me, I could only get my LDL down when I switched to fat free yogurt on an otherwise healthy diet
I think most of your concerns are addressed in the podcast.
1. Look at your HDL and LDL, not at your total.
2. Dietary cholesterol does not have a dramatic impact on our cholesterol in most people.
3. If you need to lower bad cholesterol, try to reduce your cholesterol consumption from bad fats.
4. Reduce does not mean eliminate completely.
5. There are still controversial areas- we just do not know and there are individual responses to consider.
With regards to your point that dr are less concerned about total cholesterol levels- this is not true. Drs look at the ratio of LDL to HDL. If it is not right then yes it may be driven by inflammation but the high bad cholesterol still remains bad- the question the dr then needs to answer is what the cause of this is.
Well said. I hope she went on to talk about ultra processed food causing issues with LDL. Carnivores have no issues and they live on red meat and butter. Disappointed to see how she was not up to date on this.
LDL cholesterol is there to repair damaged tissue in the arterie wall (endothelium) caused by chronic inflammation. Examples are as follows, Hyperinsulinemia caused by fatty liver(over consumption of HFCS, sugar, and refined carbohydrates. Leaky gut releasing toxing into your blood stream causing inflammation. High blood pressure. 90% of the time its low nitric oxide production. This will not allow the arteries to open as well (vasodilation= relaxation and expansion). Damaged arterial wall (endothelium) due to Hyperinsulinemia or low vitamin c does not allow the arteries to produce enough nitric oxide. This is when you start to develop high blood pressure, heart disease ex. So the cholesterol is there to help but if you don't fix the diet things will start to pile up and get worse. Just don't eat processed food and exercise regularly and you will be fine. Anyone with diabetes should be on low carbohydrate diets. HDL cholesterol carries excess LDL back to the liver for recycling.
This is all very oversimplified, obviously there is more to everything listed here.
Not sure if I have leaky gut but I have bad indigestion so may be why my LDL is 7.6 but my HDL is 2.1 I do all the right things not over weight BP good I exercise at least 6 days a week but I am over 65 Don’t really drink 😢
Great advise! Since introducing good fats I’ve lowered mine! Low carb is fantastic for great health and weight loss along with rainbow vegetables nuts and seeds and moderate exercise :) stay away from low fat! One year on and perfect blood results x you are spot on x thank you great channel x lulu
Great summary
@@peterchung7151 Since writing this Peter I have added fermented food to every meal and taken up resistance training x it seems to have pushed me to another level even though the time frame is still 30 minutes of exercise!
I have an issue with her recommendation of vegetable oils as they are highly processed....
Vegetable oils are often still recommended by NHS so it seems zoe simply doesn't want to go directly against vegetable oils but pointed out that it was a very controversial subject. Only going against any recommendations that advised against olive oil and other nut oils. This highlights that the Zoe recommended those above the other NHS recommended oils.
I think the best advice here would be to have a pure vegetable oil such as sunflower and olive oil rather than a blended oil, branded as simply ‘vegetable oil’.
@@PippaBno no no. All cause inflammation. Olive or coconut is the best if the bunch or use tallow.
Healthy food list given to me by Christiana Hospital in Delaware lists healthy oils as Olive Oil and Canola oil.....yeah, canola oil .....no mention of avocado oil, no mention of the olive oil being EVO, no mention to choose olive or avocado being best if a single country of origin.....we have to be alert.
I feel that this is and most "dietary" health advice is a 'one size fits all'. As we are individuals no diet can work the same. I think its time to look at our Grand Parents and Great Grand parents generation and If they lived healthy and well to a good age -then think about what they were eating and what activities were they doing. The Blue Zone research was extremely eye opening
I use greek yoghurt and kefir both full of saturated fats so are these to be avoided along with the bit of butter for my sourdough? I thought vegetable spreads were not healthy for us. Confused Tim Spector advocates these fats.
No they are fine natural foods
Trans fats in spread in the UK. Bit of a shocker as thought was banned.
@@crikeymos22 UK government has decided to allow the industry to voluntarily reduce trans fats. UK left the EU before trans fat was limited to under 2% of total fat. (Denmark has had under 2% rule for 20 years, countless lives, much unnecessary disability, saved.)
Interesting video, but I was expecting a list of foods to lower the cholesterol 🤔
Me too, not just run away from carbs...
The foods that lower the cholesterol are the ones from th Mediterrean Diet (I heard it in the beginning). See section Dietary components in this Wikipedia article en.wikipedia.org/wiki/Mediterranean_diet Good luck!
Thanks👍
@@AnaBeads They said at the beginning that there is no consensus on a true med diet. Obviously butter and cream are in a med diet.
I was hoping to at least hear a list of foods that help lower cholesterol. Not much to ask in s 20 minute podcast.
@@MrChrisWhitten I live in a Mediterrean country but the things they now call Mediterrean Diet was what we, Portuguese, considered and were the things the poor ate some decades ago. After all, they were eating the right kind of stuff, by that I mean: not much meat, not much fish, and a lot of beans. I have been changing my diet for a year now - better late than never, they say. By a happy chance, RUclips has just suggested a bean stuff, I think I might try it, excluding the last part with the egg, which does not seem much Mediterrean to me: ruclips.net/video/OfgpJY5eFF4/видео.html
Between March 2017 and March 2022 my LDL fell from 3.1 to 2.34 or 32%. The only change I made was switching from full-fat milk to skimmed milk. I drink 8 litres plus per week (UK average 3 litres). Luckily for me, a small diet change has had a significant impact.
Conflicting information ? Tell me about it- from your own people: "No study has successfully shown that changing to a low total OR SATURATED FAT (emphasis mine) diet can reduce heart disease or mortality, and large trials like the PREDIMED study using high fat nuts and olive oil have shown the opposite effects, though mainly via total fat." -Tim Spector
What " opposite effects" ? I'm not clear what you mean
@@casteretpollux the opposite effect as i understand it is that the LOWER your cholesterol the more likely you are to die of ANY cause. This is BS>
I've heard some prominent researchers ( Sarah Hallberg being one) say that studies show that Sat Fat did nothing to raise SFA in the blood unless it was accompanied by processed carbs (perhaps this is the case with your fatty muffin test). Certainly not a straight forward topic as many of us thrive on a high fat bacon and eggs diet with plenty of meat and yet our blood results are fine.
The problem with the personalised test run by Zoe for the individual is that it is so expensive. The people that need to be reached, the people who feed their families the high carb diet because it is the only food they can afford, will not be able to afford £400 per person!!
You hit the nail on the head. All this dietary advice can be adhered to by people who have the money to dish it out to doctors and buy the foods they recommend.
Yes, I’ve been thinking about this problem. I hope that the more people who use the Zoe programme will help build the bank of evidence that can guide education and legislation around food. I don’t think that the lobbying power of the food groups that hold down prices of processed foods can be reduced without this evidence.
Thank you, this is really good news!
You mentioned ratio but didn’t say what we should be aiming for?
Could we have a proper discussion on low fat versus full fat foods. All we hear about is low fat with added sugars or whatnot, but what about those with just the fat removed like low fat dairy.
Finally, an honest, scientific-based, true facts, health talk about cholesterol from REAL EXPERTS with NO SELF SERVING INTEREST but just to HELP people improve their health. This is my 3rd episode to watch in this channel. I am a Nutritionist-Dietitian, I enjoy your talks. Continue to spread the true facts. You are helping a lot of people.
yeah what April said, word for word 😊
I totally agree and they are NOT pushing any pharmaceutical drugs but stayed on the topic of HEALTHY EATING! Thumbs Ups!
These aren’t true facts at all. Look up Dr. Paul Mason
Didn't you find the to and from confusing? What they said / What we say! You have to keep score.
Never the cow always the how. ruclips.net/video/8paHL_0k5vg/видео.htmlsi=tRLzSA2FpHInftDo
Absolutely interesting content - thank you so much! 💮
Absolutely wrong content actually.
@@garyroberts3859 Could you explain ??
Your presentations and the format is really helpful and informative - thanks very much. One thing I'd really appreciate in addition is a list of the references given (I have some hearing impairment). My chloresterol levels look good but my GP practice recommends starting statins. I think this must be because of my age (mid-70's & a BMI of 25.7 - however this takes no account of exercise, build or body composition. I take a lot of exercise, both aerobic (cycling) and strength building. I follow Tim Spector and Zoe's guidance on diet and healthy eating. I don't want to take statins unless it really would reduce the risk of developing heart disease.
Statins do not reduce the risk of cardiovascular disease, because cholesterol is not the cause. Insulin resistance bought about by sugar, carbs and seed oils. Statins attack the coating on nerve fibre and are probably the cause of the explosion of cases of neurological disease and mental health problems that plague our society. Statins will send you to t2 diabetes though, which is a definite precursor to cardiovascular disease. Avoid Statins at all costs.
Statins have so many side effects. Shingles and muscle issues and you need tablets galore to counter them. Statins strangle your cholesterol which is natural and what your body needs as it carries everything around your body within it. Check Dr Aseem’s finding which over turned the research by the man who invented the statin. Many people who eat well and exercise can have higher cholesterol but it’s the LDL particle count that dictates if you have potential issues and that you can get done privately. NHS not that quick to catch up. Real pros in this field are Mark Hyman, and ruclips.net/video/8paHL_0k5vg/видео.htmlsi=tRLzSA2FpHInftDo
My husband eats 4 eggs a day and frequently eats beef and his cholesterol is 187, which blows out of the water the theory that eggs cause high cholesterol. Saturated fat is not the problem! It's the crazy amounts of sugar that people consume. Why? Sugar causes a rise in insulin, which is the fat storing hormone. It's that fat from sugar storage that is the harmful kind of fat and is what causes the raise in LDL.
One person doesn't prove anything.
Yes. Actually, recent studies have shown dietary cholesterol doesn't have any significant impact on serum cholesterol.
She said more than once that eggs don't raise cholesterol. Saturated fat is different. Just because sugar is bad, it doesn't mean you should stuff yourself with saturated fat.
@@tenyearjack There is a good saturated fat that comes from things like avocados, coconut oil, then there is the processed saturated fat that isn't good, so I agree with you, it's the type that matters.
Every body are different, so just taking these information and test yourself by changing your diets that suit you to lower cholesterol.
No mention of LDL particle size. Just measuring total LDL doesn’t tell the whole story.
I have heard other doctors say it is ApoB that is a far better indicator than LDL for determining high cholesterol risk. Could you talk about that sometime?
True based on lipid experts like Tom dayspring.
There is also research that dismantles the entire good/bad cholesterol debate. Perhaps it's not as easy as we thought (who ever thought that!)
Also saw this as a good explanation of cholesterol ruclips.net/video/C3rsNCFNAw8/видео.html
This needs to be a standard test
Yes that test may be better. Dietary interventions seem to be the same either way though
I've had high cholesterol for 28 years and according to medical science my arteries should be clogged and/or fatty but according to my cardiologist and all the tests i've had done they are "clean as whistle".
Not sure how the cholesterol is calculated here as im told mine is 7.2 but we all have familial hypercholesterolaemia so i dont eat poorly but dont seem to be able to move mine using diet. Doc is still unsure re statins for me and ive avoided this far. (Now 61).
Im also pretty sure bread and dairy are really not good for me so have cut down but they are my favourite things!. Im an NHS worker with a mostly plant based diet. I am saving to join the programme... hopefully soon.
Amazing content. I have learnt a lot here. Thanks
Except she’s wrong…look up Dr. Paul Mason on cholesterol and saturated fat, he has the opposite view
I am a bit confused sorry. What about Greek yoghurt? I am doing the ZOE health study now with the monitor and Greek full fat yogurt seems to work well in terms of blood sugar but it's high in saturated fat? What do I eat?:/
Have you tried low-fat natural Greek yoghurt? Still a good protein source which should help you to feel satiated.
Thought you were going to advise what foods specifically to eat, but you didn't, other than a couple of mentions for olive oil and veg
We have flora milk and margarine take plants sterols and fruit nuts veg and chicken and Quorn mince xx
I eat a Mediterranean diet and prioritize plant-based foods but I’ve always wondered how is it that those eating carnivore style - red meat, liver etc. can possibly have healthy LDL levels. If saturated fat is the main cause of high LDL wouldn’t they by definition have to have high LDL? I’ve never seen this explained.
I guess there’s other factors too. How much a person exercises, and even exercise intensity and duration. Inactivity is a big contributor as well I reckon
Many people on a carnivore diet doe have high cholesterol. Those that don't, probably have good genes for this sort of thing.
Perhaps because saturated fats don't cause high LDL. Since going on a low carb diet, but resorting to consuming natural fats ( not processed) including saturate fat, my LDL cholesterol level is lower than it has ever been since I first had blood test 31 years ago.
I wish everyone in the world of nutrition would differentiate between simple carbohydrates and complex carbohydrates. The question from Jonathan was about "carbohydrates" and the answer was specific to complex carbohydrates. What about complex carbohydrates and cholesterol?
I don’t think there are any healthy seed oils.
Great talk, thanks, missed the summary though, I have very low on both good and bad cholesterol, how do I improve that ?
Eat healthy fats. Olive oil to increase HDL and butter / ghee to increase LDL. Nuts and seeds.
Yeah. The diet they're reviewing here is the portfolio diet. Zoe thinks it unrealistic, so they recommend the Mediterranean diet instead. I think that's talking down to people: let them make up their own minds. Increase dietary fiber, especially soluble fiber, by eating beans and oats and supplementing with psyllium husk. Eat nuts & seeds. Avoid processed foods. Limit the amount of meat you eat. Supplement with plant sterols (these are hard to find). ccs.ca/app/uploads/2020/11/Portfolio_Diet_Scroll_editable_eng.pdf
@Zoe I've had high cholesterol & triglycerides since 2014. I'm not on a statin. I'm also iron & zinc deficient & GP has told me to eat more red meat to increase iron in my diet. Seems that will increase cholesterol. What is high in iron & zinc but low in cholesterol & triglycerides?
Black beans, navy beans, kidney beans, etc
If any one has high cholesterol quit red meat and eat lot of plants., excercise 5 days a week and walk 7 days a week for atleast 40 minutes. No need to take any statins . My total cholesterol was 7.7 and when I followed diet above and walked 35kms a week it went down to total 3.5 simple.
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It's important to make the distinction between refined carbohydrates and whole grains. Whole grains are an incredibly useful dietary component to lower cholesterol and should be incorporated. Perhaps you could do a similar podcast with Dr Will Bulsiewicz, who is also part of Zoe.
It's hard to believe they both work for zoe. He should give her some advice.
@@tonybailey4058 yes, this very much sounds like the old 'carbs are bad' narrative
Good point. Just wondering how you define whole grains? Is oatmeal a whole grain food?
@@marka2188 not sure why but my more detailed reply keeps disappearing! In short, yes, oats are a whole grain as they have all three parts of the grain intact. Refined grains have the outer bran and inner germ removed.
@@marka2188 jumbo oats better than fast oats, pinhead oats (longer cooking time) better than jumbo oats. I eat both for breakfast. I batch cook pinhead... fridge some, freeze some, then reheat/cook in microwave with 1/4 cup of jumbo oats. Generally it's eat intact grains and less processed ones. Obviously ultra processed foods isn't recommended and it's those carbs that good grains get lumped together and it drives me nuts... :)))
From other research I’ve made apparently high HDL alone is not the cause of heart attack or stroke. There are lots of other factors regarding body chemistry eg inflammation etc. Statins are just a huge money making drug, which cause more issues and not necessarily needed
I’m a pretty good example of this. I eat around 300-400 g of carbs daily, 100-150g of fats (walnuts, almonds, canola oil and flax seeds), 150-220g of protein (only plants). My cholesterol dropped from 173 to 130, ldl went from 113 to 80 and triglycerides went from 65 to 48.
THAT OIL CAUSES CANCER
Well done, they are amazing numbers. Would you mind me asking what your main stables are that achieve such high protein with a good carb balance. Sorry to ask.
@@timt8762 It was a lot beans, lentils, nuts, chia seeds, flaxseeds, oatmeal and I have a protein powder. I added flaxseeds or chia seeds in my morning oatmeal + plant milk + with a spoon of protein powder and before bed i'll eat nuts and some plant milk + protein powder. That was what I ate everyday.
@@imhassane Really kind of you to take the time to give these details. I am sort of close to your diet, but lots of great additions. Think I will invest in a protein powder, as after six weeks on plant whole food, I have lost a bunch of blubber but also a lot of the meagre amount of muscle I have, and notice a decline in strength. Again, thanks for the great advice. 🙏
@@timt8762 oh sorry for the loss of strength. You should increase your protein intake on a plant diet. I actually got stronger when I switched to a plant based diet for example my Romanian deadlift went from 130 kgs x 1 to 180 kgs x 5 on the plant diet and I currently have more muscles than last year so it’s absolutely possible to build muscle and Strength on a plant diet, you’ll just have to make sure you get your proteins right
I would like more information on specific foods. Particularly cheddar cheese
It is bad: highly processed, brimming with saturated fat and v salty. Everything tasty is BAD; geddit?
Bad, go for celery instead
Quality cheddar in moderation is fine mcheap processed cheese / cheddar isn’t
Avoid like the plague. See Dr Neil Barnard's book The Cheese Trap. Very eye opening.
First, I want to say, I love your videos... Thanks
You push the use of Vegetable oils to bring down Cholesterol but, some doctors site other studies that state Vegetable oils, like Sunflower, Safflower, Corn and Canola Oil are all Oxidized during their manufacturing and therefore, Bad for you. They state it's the Oxidation that causes issues with the increase in LDL due to the livers receptors for LDL not being able to detect and therefore pick up the Oxidized LDL from our blood stream and then producing More Cholesterol as there doesn't seem to be enough in our blood, which is NOT the case. So, Is this New information that has come out since you did this video? Is this information that Your people feel is inaccurate?
There's also Cardiologists that site studies that say it's Not cholesterol that is an issue but actually Inflammation. Shouldn't we strive for a diet that lowers Inflammation, rather than one lower in certain Cholesterols/fats? Or, better yet, one that combines both?
Vegetable oils cause inflammation and that’s what triggers the LDL. Avoid. Real butter is best ruclips.net/video/8paHL_0k5vg/видео.htmlsi=tRLzSA2FpHInftDo
Any comment on foods that claim to lower HDL, such as Benecol?
It is highly processed and full of trans fats: avoid!
There's one thing I totally don't understand: when we're monitoring LDL & HDL we're checking how much of them circulates is the blood, right? And what about the LDL that's already stuck to the walls of our arteries? How do we monitor the level of this damage and whether we're doing any progress in decreasing it?
@kluskiztruskawkami Get a CAC score done
Could you tell me what double blind study you have based your information on please.
LDL is not the ultimate measuring point since there is the bad and good cholesterol in that LDL....
It is better to look at the Triglycerides and HDL levels, the ratio should be under 1 HDL : 2.5 Triglycerides.
Nobody mentions that there is also a substantial amount of Saturated fat in any Olive Oil by the way.
I stay away from saturated fat as a single part and use Olive oil always in combination with fiber from Nuts and Seeds for example. I think fiber consumption is key to good health.
According to Heart Uk - The Cholesterol Charity, liver is particularly low in saturated fat. Why did Sarah Berry specifically say it was high in saturated fat and that it was the saturated fat in liver that raised cholesterol?
Why would I want to lower cholesterol? My body needs it. Those with high cholesterol live longer. LDL C is not a biomarker on which to judge heart health.
Key components of the Portfolio Diet include:
1. Soluble Fiber: Foods rich in soluble fiber, such as oats, barley, psyllium, eggplant, and okra, can help reduce the absorption of cholesterol into the bloodstream.
2. Nuts: Regular consumption of nuts, such as almonds and walnuts, is encouraged due to their beneficial effects on cholesterol levels and heart health.
3. Plant Sterols: Plant sterols are compounds that can help block the absorption of cholesterol in the digestive tract. They are often added to products like margarine spreads, orange juice, and yogurt drinks.
4. Soy Protein: Replacing animal proteins with soy-based products like tofu, soy milk, and soy meat substitutes can help reduce LDL cholesterol levels.
5. Viscous Fibers: These are found in high amounts in foods like legumes, oats, and certain fruits and vegetables. They help lower cholesterol by binding with it in the digestive system and preventing its absorption.
6. Limited Saturated Fat: The diet emphasizes low intake of saturated fats, which are found in foods like red meat, butter, and full-fat dairy products, to further help reduce cholesterol levels.
I was told that my HDL was too high , even though after blood test for liver , kidneys ect were all normal, and that I needed medication which I 🤨at , so my GP 🤔. Makes no sense. Happy to say I refused. EVOO and pumpkin seed oil are the one I prefer to use on a daily basis.
Low fat processed food usually means more added sugars
But what about just low fat?
Eat healthy fats, and naturally low fat foods...
Very recently, As part of a partnership with the NHS I was invited due having high blood pressure to take part in a research programme where among the tests they take a finger prick blood sample to measure your cholesterol.
My total cholesterol was 4.24 mmol/L However my HDL was 0.67mmol/L my LDL was 2.66 mmol/L and my Triglycerides were 2.01 mmol/L.
So should I consume full fat yogurt which is high in saturated fat, especially Greek yogurt or have low fat yogurt which is low in saturated fat but a bit higher in sugar?
Real Greek yogurt is best..and ok to have ..
Natural fats are the best and a saturated fat is fine as long as not eaten in excess. Avoid processed low fat produce, and seed oils, and sugar. In fact its is best to avoid all processed foods as much as possible and stick to whole foods. I have gone back to consuming butter, full fat milk and yoghurt, cheese etc. At the same time I reduced my carb intake with the result that my cholesterol level dropped considerably. Having said that I believe the whole demonization of cholesterol to be very misleading.
Vegetable oil listed in the food label cd be palm oil which will raise our LDL.
Isn’t margarine close to plastique? Doesn’t the industrial processing render seed oils toxic?
They are absolutely toxic! Can't believe she suggested spreads and vegetable oils!
We've written an article on seed oils, which you might find interesting 👩🔬 joinzoe.com/learn/are-seed-oils-bad-for-you
@@joinZOE Thanks for the link. Glad I raised the question.
Yes, margarine is toxic. Stay away!
I dont think statins are what I would be wanting to take, I don't have high cholesterol but have got high blood pressure and am eating a whole food plant based diet and am on day 80 of the Big IF and am getting my 30 a week plants. I do try to eat as much of the good cholesterol as I can. Since being on the BIG IF I have managed to keep within 9-10 hours eating window and this has resulted in improvements in my IBS bloating, and I am, for the first time sleeping properly as well as going to bed earlier and getting up earlier. I will be continuing with the Time Restricted eating along with my pretty much Mediterranean diet (I eat heaps of nuts and seeds and grains, with mostly plant based meals, ) I don't eat dairy other than a little semi skimmed milk, occasional cheese but eat Kefir every day, I occasionally eat fish and even more occasionally meat but haven't eaten a lot of meat for most of my life. I think eating wholegrains, seeds, nuts and legumes are the basis for all my meals and have been for a long time and I don't see that changing. I never ate ultra processed foods or soft drinks. I wouldn't want to take statins if I did have high cholesterol and would address it by way of my diet instead.
@ Foxiepaws AC Anderson, what's not to like about Satins they are brilliant, they gave me memory loss, hair loss, muscle loss, liver desease, kidney desease, painful arms and legs, and probably some hidden bonuses yet to come, all in all, absolutely fantastic medication can't fault them, 🤬🤬
Good advice
Remember cholesterol levels and high cholesterol con he inherited ..my diet …is low fat…fish chicken…and veggies etc…but bingo my numbers went up…turns out I’ve probably inherited it…as Dad had heart attacks before he was 60 … so it’s not all bad diet
@@jacquelinearcher1158 You're still eating meat and not consuming beans regularly. It's clear genetics plays a part, but your diet isn't as good as it might be either.
I would not take statins. The side effects do not appeal. My late uncle was part of a high dosage statins clinical trial about 30 years ago. He developed brain health issues and the moment this happened the research university immediately stopped the statins. Again this is on person only so not a full scientific study
Are you saying that frying foods in vegetable oil can lower our cholesterol,inflammation, blood pressure etc,
Please do not add to the confusion by telling people not to eat high-carbohydrate diets while at the same time advocating that they eat more fruits and legumes. Please clarify that what you mean is *refined* carbohydrates, like table sugar, agave, honey, maple syrup, white rice, and refined-flour bakery items, like donuts - which, by the way, are also sources of saturated fat.
I ate, apples, pears, lemon juice, porridge and avocados and cut out pies, cakes, pastries and pizza. But couldn't go without yoghurt and nuts. I was under a doctor's supervision and it came right down- she eventually just said my levels didn't warrant medication. And plenty of water-you can actually feel when your cholesterol is high.
Why isn’t there much mention of cheese/dairy when mentioning saturated fat? Isn’t it higher than meat?
Dietary saturated fats raise blood lipid (cholesterol and triglycerides) levels only when the diet is deficient in omega-3 polyunsaturated fatty acids. Saturated fats and olive oil are the common denominators of ALL Mediterranean diets, there is no singularity. The singularity is just a convenience for the academicians. Reductionism comes to mind. Omega sixies, are pro-inflamatory and are consumed in disproportionate level to Omega-3, along with sugar in all its forms are the causes of so many health problems of people.
High levels of meat consumption is a part of all traditional meditteranean diets too!
I get my high strength Omega 3 & Omega 6 from Healthspan in the form of liquid capsules. Been doing it for so many years now. I do not eat oily fish so better than nothing. If I were to eat nuts I just wouldn't be able to stop!
Thanks Sarah very informative and helpful.
yes, what about grass fed butter, beef, etc? isn’t that acceptable to assist a person who wants to optimize their nutrition, even reduce exposure to bad LDL’s? and what about a persons Cardiac Calcium Score? If one has a score of zero, how confident is this test to determine heart health vs arterial health? Thank you.
I would recommend getting a 3-D heart scan. It only costs about $150 and will show you EXACTLY how much calcification you have in your heart’s arteries.
My cholesterol has suddenly spiked and I have not changed my diet. My lifestyle is good. I eat a lot of fruit and veg and only eat meat once a week . I can’t understand why it has suddenly spiked? Any advice?
She oversimplified LDL. About 80% of LDL has no impact good or bad on cholesterol and heart health, it’s the 20% small LDLs are the problem (ref: Dr. Robert Lustig) but the cholesterol test from the doctor typically isn’t read in this way so what’s important in the blood test are the triglycerides and the ratio of triglycerides to HDL. But the dietary advice is good. I would say 2 weeks is even long to see an impact, you will get substantial results after 3 days of good diet (high fat high fibre plant based with eggs and some occasional meat or fish if you like), you might have some diarrhoea when you introduce fats or leafy greens and nuts but this is usually a good sign as your microbiome adapts to the new normal!!! 🎉
Interested in your info, you seem to have a level of certainty in your analysis, last time I had bloods done my bad cholesterol was 5. Speaking to older doctors this is fine, however the "new number" appears to be 4. What frustrates me is the mixed messaging across media sites. I would love someone on the back of tangible information to say here is the number and here is what helps maintain a healthy level.... Ever confused !! 😂
Re portfolio diet, I wish she spoke about how hard it is to get 30g of protein at each meal while on this diet, nor did she address high level of soy effects on thyroid ie people with hyperthyroidism.
I can't believe that someone is still spouting the erroneous and outdated claptrap that having high cholesterol in the blood has anything to do with heart disease. Most cardiologists have noted the lack of a correlation, at this stage. In fact high cholesterol is a plus for elderly people in helping to ward off infections.
Amla powder lowers cholesterol. Brazil x 4 taken once a month reduced cholesterol better than statins and without the side effects.
what the hell is Brazil x 4?
I am Greek American . In Greece they eat white rice and white flour pasta .
Benevol spread is supposed to lower colestral and benecol drinks. Havent mine
I tried all that and my HDL took a dive and my glucose went through the roof. I could have been doing something wrong but I had to do something. I don't eat any fast foods and only cook at home. I eat very little red meat , mostly chicken and turkey and my blood work has come back to normal levels.
There was a recent podcast on The Proof featuring Dr Thomas DaySpring who is one of the leading cardiology authorities. He mentioned that there have been several trials aimed at increasing HDL which all showed no benefit. So rather than being labelled "good cholesterol" it is probably more accurately labelled neutral cholesterol.
You are correct in a way. Cholesterol is not the cause of cardiovascular disease. It doesn't matter if it is high. Insulin resistance, caused by sugar, carbs etc is the enemy. I have been on Carnivore diet for 3mths. Lost 40lbs. Arthritis gone, ibs gone, gastric reflux gone, prostate issues gone, joint pain gone, depression gone, anxiety gone, sleep apnoea gone, sleep so well. Incredible vitality and health. All im eating is saturated fatty steak and eggs. My bloodwork is pristine, hdl though is higher than expected, but totally fine. Ive kicked all my heart meds and the transformation of body and mind is nothing short of magical. This is the opposite of what i thought was correct, but the results are undeniable. Everyone on this diet proclaim similar core of dramatic results.
HDL is the vehicle... the cholesterol inside it is the same cholesterol as found in the LDL vehicles. So there is no such thing as good or bad cholesterol. The thing to worry about is how many of those vehicles are running through your blood. This is why the ApoB test is more an accurate measure of your risk. So LDL-P test for number of particles (vehicles) in your blood.
@llicit1833 Oxidized LDL is the culprit in atherosclerosis. Oxidization happens when insulin is high. High insulin when diet is too high in carbs which spikes blood sugar which in turn spikes insulin.
So are people like Drs Nadir Ali, Malcolm Kendrick, Robert Lustig and Paul Mason actually wrong about the role of cholesterol? Pleaser could you explain further, ZOE?
I wish I could join Zoe from France. I would love to know how my body deals with fat.
We'd love to be available in France in the future 🚀
@@joinZOE why is Zoe only available in some countries? What makes it geographicallly specific? I thought it was something done online?
Quite interesting but instead of spending most of the time explaining the ins and outs about diet I'd like a list of what to take out and a list of the best foods to add rather than say the Mediterranean diet which varies , but say a list of what foods common to the med area are good for us .
Cholesterol is not causative of heart disease. It’s an association. There is no difference in mortality between high cholesterol normal cholesterol or low cholesterol.
can somebody please give a list, it is endless
I LOVE MY CHOLESTEROL, leave it alone!!
Biologist here. I think we need some understanding about what cholesterol actually is.
It is produced by the body, since it is needed during cell construction. Why we would ever use something like a statin to block the body's ability to produce this crucial product is beyond me. Cholesterol isn't dangerous. It's necessary for the body to grow and maintain itself. If you eat foods containing cholesterol, your body actually recognises this and lowers its own production until the dietary cholesterol has been used up.
Since cholesterol isn't water soluble, it has to be transported around the bloodstream inside of a protein called LDL. LDL is created in the liver, and travels around the body depositing its content cholesterol (and other fat-soluble contents) as required. When it has completed a cycle and returned to the liver, it is reabsorbed by the liver and any unused cholesterol is sent to be excreted from the body.
To be reabsorbed by the liver, it must connect to the liver via a protein called ApoB. If an LDL particle has a damaged ApoB protein, it will not be recognised by the liver and not be reabsorbed. It will then just sit around in the bloodstream.
ApoB typically becomes damaged through glycation. This is when glucose begins a series of reactions that can cause damage to surrounding tissues. High blood-sugar and high blood pressure both increase the rate of glycation. Over time, glycated LDL builds up in the bloodstream, causing those abnormally high serum-cholesterol counts.
Glycated LDL is slightly smaller and denser than healthy LDL, increasing the chance that it sieves through the wall of the blood vessels, piling up into an atherosclerotic plaque.
There is nothing to indicate that consuming saturated fats or dietary cholesterol will contribute towards atherosclerosis, and everything to indicate that blood-sugar control is essential in managing risk of atherosclerosis.
So why are we so concerned about how much cholesterol or saturated fat we consume when the body self-regulates its own cholesterol levels? We know that abnormal amounts of LDL are due to glycation or other forms of damage to the LDL, and not to do with the cholesterol we consume.
I have asked this before but are goat and sheep’s butter the same as bovine ?
My favourite show
How to lower triglycerides?
Cut carbs
What is your opinion about Dr Neal Barnard, who advocates a low fat diet and is also opposed to using olive oil in general? Here is the link to one of the podcasts in which he talks about this topic: ruclips.net/video/IMpi861jEbY/видео.html.
I would honestly appreciate your comments!
Kind regards,
Anna
He's wrong. LOL. For people losing weight, limiting the use of all fats, including plant oils, does make sense. Beyond that, the evidence points the other way. Plant oils can definitely be part of a healthy diet.
Sounds like rubbish, olive oil has much evidence showing it is good for survival. Blood markers being good or bad ate no use if you are dead.
What level of triglycerides in the blood is considered unhealthy?
Make the difference between whole forms of fat. Ie nuts, seeds, avocados are good types of fat because they have fibre. Bad fats are oil, meat, fast foods because they have none or very little fibre. Extra virgin olive oil is fought over in terms of health. Plenty of studies both sides say good and some say bad. What you could say that any oil is empty calories. Eat fat but in whole form.
So are you saying seed oils are ok ??
Eat chicken avocados fruit vegetables brown bread cottage cheese tuna salmon extra virgin olive oil.
Heart surgeons are finding a significant number of their patients have low cholesterol.
I lowered it from high to normal in a month. Its really not that hard. The answer is fibre. Don't over complicate this, its really easy. Remove processed foods for single ingredients foods and replace most of your high sugar carbs like white pasta rice and flour with better versions that have more fibre. You don't even have to add exercise, its all about the food
Does the yeast/fungus/mold on rice create red compounds (aka statins) to suppress cholesterol synthesis in competing bacteria? If so, isn't the affect of statins in humans partially through the modulation of the gut biome? On a side note, the blueberries I bought 6 months ago have shrunk sitting in the fridge but amazingly still have no fungus growth.
Satins and blood pressure pills are great because you can guzzle away on cheese and burgers plus skip going for a walk. SO much more civilised. Managing symptoms are what Drs do today; a cure involves taking responsibility. E.g. eating mackerel, avoiding red meat and diary, plus going for a brisk walk are hard work and not much fun.
My Dr does not do a full lipid panel. I would like to know my triglicerides
I eat 90% white rice+10%veggies. I don’t eat oil. My total cholesterol goes from 250 to 150. I have been cancer free since my surgery & treatments for 8 yrs now. My fasting blood sugar is steady and it does not swing crazily post prandial. I think this info is more for people eating the standard western diet. It is not applicable for me who eats a poor Asian diet.
My cholesterol creeped up gradually over the years but I managed to keep my overall cholesterol at about 5.0. During lockdown it rose sharply and I wasn't able to lower it. I started feeling pain in the back of my legs when walking and spoke to my GP about this as I worried that I may have a stroke like my mother. By then my cholesterol was about 6.0, He advised me to go on Statins as that would lower my cholesterol. I was on statins for only 3 weeks when a blood test showed my cholesterol had reduced to 3.5. How can a medication work so fast?
It reduces the cholesterol your liver produces. So the cholesterol in your blood is from your diet
@@kimbailey4386 So my attempts in lowering my cholesterol by diet and exercise would have had little success when my liver was producing it without restriction. I must ask my doctor - when I can see him or her how this has worked, Are there any downsides in reducing the cholesteroral from the liver. Are statins only blocking bad cholesterol?
@@sniperpd9505 statins slow up your bodies production of cholesterol
@@sniperpd9505 yes, statins reduce LDL cholesterol. However we should not forget that LDL is vital to the overall health of your body and by restricting its production you may be doing as much harm as good. Recent science suggests that it is not the level of LDL in itself that is the danger but a preponderance of small dense LDL particles in your bloodstream which have not been recycled through the liver, and standard cholesterol tests don't measure this. Unfortunately statins have very little effect on this component of LDL and therefore have little benefit in reducing the risk of CVD.
@@leach1527 Why does science always 'suggest' never committing. At least my GP was clear on his diagnosis and treatment. I didn't like having to take statins and stay on them for life, but I felt that was better than the risk of having a stroke and the associated worry, Luckily my blood pressure is OK at 122/66 to 127/69 range. If standard cholesterol tests don't measure 'small dense LDL particles in our bloodstream,' is there a special test that does. If so, how do I persuade my GP to requisition the test?
Also think swimming is the best form of exercise-burns off sugar and releases joy- see Louise Hay
Well this is timely, the practise nurse wants to put me on statins and I may as well do the food and lifestyle stuff as well.
Try the food route first before meditation
@@joreynolds4785 « medication »?
They are treating you symptoms rather than the root cause. Find a good naturalpathic or functional medicine physician, if you can’t find one, follow dr Steven Cabral
@@joreynolds4785👏👏
@@kathynewkirk683 But taking statins and being able to eat normally is a win/win
So what is difficult about eating plant sterols, soy protein and tree nuts? Sounds easy to me.
I would consider substituting my butter/rapeseed oil spread for something healthier. However I do not want spread containing palm oil , it’s not so easy
Is flora pro active good
what if there is genetic factor about having high cholesterol? should I start on statins? (having a healthy diet with good fats and Mediterranean diet)
Good question