whys

LDL refers to low-density lipoproteins, a type of molecular protein produced in the liver that carries cholesterol through the blood. Though low-density lipoprotein is frequently called “bad” cholesterol, it does have some positive features. It carries amino acids and antioxidants to other cells. However, too much LDL can lead to a number of significant health problems, so the positive aspects of this protein are far outweighed by its negative impacts.

In general, when one hears the term cholesterol, it refers to low-density lipoproteins. This is because LDL provides a steady stream of cholesterol to the arteries. When advertisements claim a product can reduce your cholesterol, they are referring to the risks of high LDL levels.

Those with high levels of LDL are at great risk for hardening of the arteries or artery blockage, which can enlarge the heart or completely cut off blood supply to the heart. This, in turn, can lead to heart attacks, or necessitate surgery to remove blockages. Other main arteries in the body can also become blocked, a condition known as peripheral artery disease, and require clearing via catheterization to restore normal blood flow to and from the heart.

High cholesterol also increases the risk of sudden stroke. Clogged arteries can lead to excess clotting of the blood. These clots can then pass to the brain or lungs, causing thrombosis. The presence of low-density lipoproteins can also decrease the level of high-density lipoproteins, known as the “good” cholesterol.

Given the very dangerous medical conditions associated with high levels of LDL, it makes sense to keep one’s levels of this protein at a very low rate. Testing for LDL is quite simple, usually requiring a simple blood test to measure all cholesterol levels in the body. A physician may require that you fast for 12 hours prior to testing, but usually the test itself only takes a few minutes.

The American Heart Association (AHA) has adopted the following standards for evaluating safe and unsafe levels of LDL. Less than 100 milligrams per deciliter is considered optimal. 100-129 is considered near optimal, while 130-159 is borderline high. 160-189 is high, and anything over 190 is very high. Further AHA guidelines suggest anyone with heart disease should try to maintain an LDL of no more than 70.

Reducing LDL levels can be simple for some. Following a diet with lower saturated fat and higher fiber, plus exercising, can sometimes be enough to lower cholesterol to accepted levels. Others, however, may need to combine diet and exercise with cholesterol-reducing drugs. A common mistake is the belief that cholesterol can be lowered by medication alone. In general, this is not true, and in any case, those with high cholesterol are at greater risk for heart disease, so adhering to a sensible diet and exercise regimen make sense in any case.

Another common mistake people make is assuming that body size indicates cholesterol level. While it is true that overweight people tend to have higher levels of LDL, it does not follow that thin people cannot have high levels. In some cases, high levels of bad cholesterol are genetically predetermined. Family history of high cholesterol is reason for greater vigilance in anyone.

Though high cholesterol levels occur more frequently in men, women still need to have their levels checked. While pre-menopausal women tend to have lower levels because estrogen blocks some cholesterol production, post-menopausal women do not have this safeguard. As a woman approaches menopause, the AHA recommends checking cholesterol levels. The AHA does not advocate using hormone replacement therapy for lowering cholesterol, as use of estrogen has recently been shown to increase the risk of stroke and certain cancers.

A high LDL level is a matter of concern, but fortunately it can often be medically addressed. Working closely with a physician to create a better diet and a good exercise program, and to determine whether cholesterol-reducing drugs should be applied, is an excellent way to prevent the health conditions associated with bad cholesterol.

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In technical biochemistry terms, lipids are molecular organic compounds, composed largely of carbon and hydrogen, that are essential for cell growth. Lipids are non-soluble in water and combine with carbohydrates and proteins to form the majority of all plant and animal cells. Lipids are more commonly synonymous with the word “fats” when speaking in terms of personal health, and though all fats are lipids, not all lipids are fats.

The three major purposes of lipids are energy storage, cell membrane development, and serving as a component to hormones and vitamins in the body. In healthcare, physicians order lipid tests or lipid profiles to measure cholesterol and triglycerides in a person’s blood. Lipoprotein is the medical term used to define a combination of fat and protein.

Cholesterol is a naturally occurring substance in the body and is comprised of lipids. Cholesterol is separated into two types, high-density lipoprotein (HDL) and low-density lipoprotein (LDL). In a lipid test, the lipoproteins are separated so the level of each can be measured. Lipid tests are often part of preventative routine care, as they help determine whether there is significant risk for artherosclerosis, a hardening of the arteries that interferes with or interrupts blood flow. Lipoprotein levels are measured and dietary changes are usually in order when total cholesterol levels approach or rise above 200 milligrams per deciliter in the blood.

Fatty acids, also comprised of lipids, are an important dietary concern. Some fatty acids are essential and others are harmful. Fatty acids are categorized as mono-saturated, mono-unsaturated and poly-unsaturated.

Saturated fats come from animal sources such as milk, butter, and meats; and raise cholesterol levels in the blood. Unsaturated fats are of vegetable origin and decrease blood cholesterol. Sources of essential fatty acids include fish and beans. Vegetables, grains, and nuts are also considered an essential part of a cholesterol-lowering diet.

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Brain food refers to different foods that help boost the production or contribute to the overall health of the brain. Brain food can be split into four categories, all of which prove essential in maintaining a healthy brain. The brain food categories are fats, proteins, carbohydrates and antioxidants.

Not every food that fits in the above list is considered optimum brain food. Instead specific types of the above are most likely to be beneficial to the brain when consumed. Fats that contribute to brain health, for example, generally refer to Omega-3 fatty acids.

Omega-3 fatty acids are considered brain food because they perform two important functions in the brain. They maintain mood balance, and they assist in retaining memory. These foods include eggs, fish, walnuts, pumpkin seeds, and flax. Canola oil and soy oil are also good choices for foods containing Omega-3. Other types of fats like vegetable oils tend to be high in Omega-6 fatty acids. Research suggests that too much Omega-6 may be detrimental to brain health and may cause depression.

Brain food derived from protein affects the neurotransmitters of the brain. Eggs and fish are both excellent protein sources because they both contain Omega-3. Another good choice is any product made from dairy. Beans are also excellent and serve as both carbohydrates and protein.

Carbohydrates provide energy, and one of the worst choices for the brain is forgoing meals. Skipping a meal can actually make one less sharp mentally, affect ability to concentrate, and make one feel tired physically. Not all carbohydrates are considered equally good brain food. The best appear to be starchy carbs like potatoes, winter squash, corn, beets, and cooked carrots. Starchy carbs tend to regulate the body’s glucose levels and provide energy without sugar crashes.

Antioxidant brain food has been shown to help sustain memory and to keep people smarter for longer. Antioxidants are also excellent for their anti-aging and cancer fighting properties. Most fruits and vegetables contain some anti-oxidants but some contain more than others. Leafy green vegetables, and berries are some of the best. Most experts recommend eating a variety of vegetables, in season, to get the most benefit from brain food antioxidants.

In all, eating a diet rich in brain food can make for varied and interesting meals. Such a diet is also considered by nutritionists to be near optimum in terms of maintaining healthy weight. Thus what is good for the brain benefits the rest of the body as well.

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A low-fat diet is more complicated than many people realize, because many people mistakenly believe if they eat only foods labeled low or reduced fat that they are following a low-fat diet. In reality, less than 30% of a person’s total caloric intake should come from fat in a low-fat diet. This means that a diet based on 2000 calories should contain only 600 calories from fat. The reasons why people attempt to eat a low-fat diet include lowering total fat and cholesterol to reduce health risks such as heart disease, and also to achieve weight loss. Many people struggle with low-fat diets because they don’t enjoy counting calories and don’t know how much total fat is in their foods, but it isn’t difficult to implement a low-fat diet into one’s life.

Before beginning a low-fat diet, it is important to understand that some fats are essential for good health. Fat is necessary for storing energy and absorbing certain vitamins. A diet low in saturated fat and cholesterol will yield the best health benefit. To keep track of how much fat is in your diet, learn to read the nutritional labels on the foods you buy and eat.

As a rule of thumb, a low-fat diet should include no more than 65 grams of fat each day. Sources for foods low in saturated fat and total fat include nuts, fish, fruit and grains. Reading the labels on prepared food products will give you an idea of how many grams of total fat are in each serving. Paying attention to what constitutes a serving is also an important part of tracking total fat intake.

A low-fat diet should not only balance total calories with calories from fat, but should be implemented in smaller, more frequent portions. Your body will begin to make metabolic changes as the total fat intake is reduced and eating smaller portions more frequently helps keep up the body’s store of energy. Eating small meals coupled with healthy snacks between each is one of the healthiest ways to implement a diet. To loose weight with a low-fat diet, it is necessary to exercise enough to burn more calories than the body consumes.

Some simple changes to begin a low-fat diet include switching to skim milk, avoiding fried foods, and substituting traditionally high-fat dairy products such as sour cream and cream cheese with fat-free versions or yogurt. Many recipes can be modified to fit in the parameters of a low-fat diet by making reduced fat or fat free substitutions. Check your grocery shelves for suitable products. If you are struggling to develop a low-fat diet that works for you, consult your family doctor or a nutritionist for ideas.

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In 2006, public health officials in New York City ordered a ban on the commercial use of transfats, a form of monounsaturated fat often used in deep fryers and pastry doughs. Studies have shown that transfats can indeed be hazardous to one’s health, and many people have little to no idea how many common grocery and restaurant items contain high levels of transfats. The federal government now requires food producers to list the amount of transfats in their products, but the numbers alone mean little without additional education.

In the world of fats, there are several different subcategories based on saturation levels. Polyunsaturated fats are generally found in plant-based oils, and are generally considered healthy. Monounsaturated fats, such as olive oil, are also considered healthy in their natural state. Olive oil, for example, helps to lower the harmful LDL form of cholesterol. Many transfats begin as monounsaturated liquid fats, but become solid through a questionable process called hydrogenation. Hydrogen is actually bubbled through the oil until it becomes a solid fat product called margarine.

At the high end of the scale are animal fats considered saturated. Butter would be an example of a saturated fat product. While saturated fats are also considered to be hazardous in large amounts, they do not have the same effects as transfats. Transfats actually raise the level of bad LDL cholesterol, which can raise a person’s risk of heart disease significantly. Transfats also have a negative effect on the body’s blood sugar/insulin balance, which means diabetics who ingest high levels of transfats can suffer from insulin resistance.

Transfats were originally developed as an alternative to saturated fats such as animal lard or butter. Many saturated fats would turn rancid within a few days of purchase, and commercial food products made with real butter or lard would become stale quickly. Transfats such as partially-hydrogenated vegetable shortening or margarine would extend the shelf life of commercial food products, as well as provide a cheaper alternative to butter or animal-based fats. Transfats were often promoted as healthier than the artery-clogging saturated fats they replaced.

Not all of the dangers of transfats have been fully explored yet, but the studies released so far indicate that most transfats should never have been approved for public consumption. According to a number of researchers, there is no acceptable level of transfats for the human body. There is simply no tangible health benefit associated with the consumption of transfats. In fact, some sources say thousands, if not millions, of human lives have been lost as a result of heart disease or diabetes aggravated by the accumulation of transfats.

In order to avoid transfats, consumers are urged to read labels before purchasing processed food products. The total amount of transfats per serving is now required to be listed on the label, but a number of food companies use alternative names for transfats to minimize the public’s objections. One should look for ingredients such as partially-hydrogenated vegetable oil, margarine, or vegetable shortening. If those ingredients are listed towards the top of the list, the product is most likely high in transfats.

The safest bet to avoid transfats while shopping is to use the perimeter method. Concentrate on the natural or unprocessed foods generally found around the perimeter of a grocery store and limit excursions into the middle aisles filled with processed foods high in transfats.

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Oils have been hydrogenated since the 1930s to prolong their shelf life and make the oils more stable. Hydrogenated oil is oil in which the essential fatty acids have been converted to a different form chemically, which has several effects on the oil. Hydrogenated oil is far more shelf stable, and will not go rancid as quickly as untreated oil. It also has a higher melting point, and is often used in frying and pastries for this reason. Finally, the chemical structure of the oil is changed, which scientists in the 1990s began to realize could result in health effects.

Hydrogenated oil is made by forcing hydrogen gas into oil at high pressure. Both animal and vegetable fats can be and are hydrogenated. In general, the more solid the oil is, the more hydrogenated it is. Two common examples of hydrogenated oil are Crisco and margarine. In the 1990s, it was realized that these products might have deleterious health effects, a tragic irony since they were originally produced and promoted as being healthier than conventional oils.

The unstable fatty acids in oils happen to be unsaturated fats, which have been determined to be healthier for consumers, acting to reduce cholesterol in some cases. When hydrogenated oil is made, these healthy fats are converted into a new type of fatty acid, known as a trans fat. Trans fats are not at all good for one’s health. In some highly hydrogenated oils like margarine, trans fats can make up almost half of the total fat content.

Trans fatty acids work to increase LDL, or “bad” cholesterol, and they also decrease HDL cholesterol, which is “good” cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which medical professionals have already determined to be harmful. There is also evidence to suggest that trans fatty acids may bioaccumulate in the body, because the digestive system has difficulty figuring out what to do with them. As a result, a diet high in trans fats will result in weight gain.

Consumption of hydrogenated oil has been linked with diabetes, coronary disease, and obesity in a wide number of scientific studies. In the 1990s, many activists began to lobby for clear food labeling, indicating when products contained trans fats. Other activists went further, attempting to ban trans fats because of their detriment to human health. All medical professionals agree that people should limit their consumption of hydrogenated oil to avoid exposure to trans fats, and should eat foods with healthy fats such as nuts, avocados, and olive oil.

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Omega-6 fatty acids are common fats that most people consume regularly. These include fatty acids like linoleic acid, and arachidonic acid. Such acids are called omega-6 because of chemical composition, which includes a carbon double bond six carbons distance from the omega or last carbon in a chain. The name indicates where the double bonds occur in the chain of fatty acids.

Omega-6 fatty acids are derived in food sources from dietary items like eggs, meat, whole grains, cereals, polyunsaturated oils from vegetables and nuts, and most baked goods. Most often, western diets do not require supplementation of Omega-6 because our diets tend to be packed with Omega-6. These acids are called essential, because they are important to brain growth. Some studies have shown that low levels of Omega-6 may make children more prone to ADD/ADHD.

Frequently, though, we tend to consume a lot of meat and grains. In fact most medical researchers claim Western diets, particularly those of Americans, the British and Israelis are far too high in Omega-6. Too high consumption of Omega-6 has been linked to the development of heart disease, asthma, certain forms of cancer, arthritis, and depression. Though some Omega-6 is necessary since they comprise essential acids, too much is definitely a problem.

Studies of Omega-3 fatty acids have shown they may promote heart health, though those taking fish oil that have arrhythmias should consult with their doctors. Omega-3 is also considered helpful in the treatment of arthritis, and may further help lower bad cholesterol and raise good cholesterol. They may also assist with mood balance in people with mood disorders like depression or bipolar. Studies of Omega-6 fatty acids, which are normally consumed with greater regularity in most diets, suggest that Omega-6 may actually decrease levels of both good and bad cholesterol.

Omega-6 has also been linked to keeping people depressed. A 2005 study published in The American Society for Biochemistry and Molecular Biology Journal suggests that people may remain depressed when their diet contains a lot of Omega-6. Their conclusion, albeit done on a rat population, recommended reducing Omega-6 intake and increasing Omega-3 intake.

Many westerners eat about a 10:1 ratio of Omega-6 to Omega-3, or in some cases as much as 30:1. Studies suggest that greater health might be achieved if a 4:1 ratio were instead applied. In fact with people who suffer from chronic conditions like asthma or arthritis, supplementation with Omega-3 and reduction of eating foods like breads and meat, may help improve these conditions.

Thus Omega-6 fatty acids are essential, but often used in excess in the Western diet. The results may lead to poorer health. Omega-6 should not be confused with Omega-3, which tends to be associated with better health.

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Saturated fat is one of the two main categories of fats that appear in foods. It is distinguished from unsaturated fat in that there are no double bonds between carbon atoms in its chemical makeup, so that the fatty acids are saturated with hydrogen. Naturally occurring saturated fat, such as the fat found in animal-based foods, congeals when cool, while naturally occurring unsaturated fat, such as olive oil, remains fluid. Saturated fat is less likely to spoil than unsaturated fat and more stable during cooking.

The World Health Organization (WHO), along with the United States Centers for Disease Control (CDC) and Food and Drug Administration (FDA), urges people to limit their intake of saturated fat, as it has been shown to correlate with cardiovascular disease. A diet high in saturated fats can lead to high cholesterol, atherosclerosis, coronary heart disease, and stroke. Saturated fat intake raises one’s low density lipoprotein (LDL) levels — that’s the “bad” cholesterol. Unsaturated fat, on the other hand, raises the high density lipoprotein (HDL) levels, resulting in a desirable cholesterol profile.

While fat is a necessary part of a healthy diet, most nutritionists agree that as many fat sources as possible should be unsaturated, unhydrogenated fat, such as that found in olive oil, canola oil, fish, nuts, and avocado. Saturated fat is found mainly in animal products, including meats and dairy foods, but is also found in some plant sources. Coconut oil, cottonseed oil, and palm kernel oil all contain saturated fat, for example.

The American Heart Association suggests that saturated fat should comprise no more than seven percent of one’s daily caloric intake. To manage cholesterol, consider replacing saturated fats wherever possible with unsaturated fats. Use olive oil when cooking instead of butter, for example, and choose fish more often than red meat. Unsaturated fat not only raises HDL levels, but also lowers LDL levels. While the older FDA guidelines recommended that unsaturated fats should not exceed 30% of one’s daily caloric intake, the new guidelines have eliminated this limit.

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