High
Blood Fats, More then 2 in 3 North Europeans is Affected
Mono Unsaturated Fats Help Cholesterol Go Down
Two thirds
of North Europeans have to high Cholesterol. The Mediterranean figures show
less high blood fat levels as they eat less animal fats and use more olive oil.
One simple way to reduce these blood fat levels is to change the diet: less
animal fats and more vegetables, olives, fish, nuts, olive oil and fruits.
Only by
changing the oil usage the LDL cholesterol can be lowered with 20%.
LDL Cholesterol Fat Transporters in the blood
and Depots
LDL fat
transporters transport the fatty acids from the liver trough the arteries to
the cells, that use these fatty acids as energy, building blocks for cell
structure and different base products. Each LDL transports up to 3800 fatty
acids of which 1300 unsaturated fatty acids. LDL carriers contain cholesterol
and other fatty acids but in general are referred to as LDL cholesterol. These
LDL transporters carry all these different fats around and go to the receptors
of the different cells in order to deposit the fats. The cells are either saturated
or full or they need more fats. In the case when they are full (saturated) the
LDL is not absorbed by the cells and the fats stays in the bloodstream.
These
leftovers could become dangerous if they become to much and definitely when
they oxidize in the bloodstream. LDL cholesterol is therefore also called bad
cholesterol as it carries unsaturated fatty acids through the bloodstream that
could easily be oxidized and deposit itself on the arteries.
HDL A Necessary Cholesterol Vacuum Cleaner
HDL is the
collector of leftover cholesterol in the bloodstream. It is capable even of
loosening the LDL deposits in the arteries when this is still possible and make
it to excretion through the intestines. These loosened and deposited in the
intestines LDL deposits will easily be excreted when one eats enough fiber rich
foods.
Good fiber
is available in all non purified products, fruits like apples and whole wheat
products or crushed oats. Without the fiber in the intestines the cleaning
process from the HDL of the LDL in the bloodstream will seize as the
cholesterol will be again absorbed in the bloodstream and everything starts
from the beginning. The eating of fiber rich foods is therefore also important
for the automatic cleaning process of our body to be sustained. Up to 10% of
the bad cholesterol can be lost only by eating lots of fiber rich foods.
Important is to have a lot of HDL cholesterol.
All Cells Close, Too Much Total Cholesterol
The bad and
good cholesterols LDL and HDL make out the largest part of the total
cholesterol in the body. As of 200 milligram per deciliter blood, the cells in
our body will be all occupied for intake of fatty acids. The LDL for depositing
fatty acids and the HDL for the removal of trash (oxidized fatty acids,
leftover LDL) are at the peek of occupying all the cells. Above 200 mg/dl the leftover
LDL will stay floating in the blood stream. Here the unsaturated fatty acids
inside the LDL transporters can start oxidizing. Therefore the levels of total
cholesterol should not be more then 200 mg/dl.
LDL and HDL, the Balance is Important
Probably
more important then the 200 mg/dl is the balance between LDL and HDL cholesterol.
It is important not to have more then 4 times the amount of LDL then HDL as
above this level the HDL will not come to do their job anymore namely the
taking out of the leftover LDL and deposits. Even if the total cholesterol is
on or below the 200 mark, the balance of 1 to 4 if not maintained, can still
cause heart and blood diseases.
Saturated Fats Lower the Cell Deposit
Accessibility of the LDL
The
cholesterol cell deposit zones can also be occupied by animal saturated fatty
acids. They cause a blockade of the cell harboring zones and make for the LDL
to stay in the bloodstream. This mechanism is the one of the main reasons for
the blood fat levels to go up. Unsaturated fatty acids do not do this and
therefore is it better to replace the saturated fats with unsaturated fats in
order to remove the blockades and reduce this way the LDL with 30%.
Tipp:
In order to
reduce cholesterol drastically it is necessary to keep the cell intake zones
free from saturated fats as they clog up the intake system. They just block the
cell intake zones and nothing more. By reducing the intake of saturated fats
and instead eating unsaturated fats (that do not block the intake zones) one
can reduce the cholesterol levels in the blood drastically. It is not the
cholesterol intake from food that is the main reason for the LDL levels to be
high, it’s the intake of saturated fats that clog up the system that are the
cause of that.
Lower the
Cholesterol Made Easy:
Whole wheat
and fiber work wonders. By eating more fiber rich foods, fruits and vegetables
the chances to get a heart infarct or a stroke reduce. The fiber withholds the
energy rich substances to go directly in the blood-stream; they reduce the rate
at which this occurs. By doing so the values in the blood are also reduced.
Fiber rich foods, fruits and vegetables hold also many vitamins and protecting
elements, good for the body.
Oat-flakes
and oats hold dissolvable fiber products that studies have shown can reduce the
cholesterol with 10%. All whole wheat products, apples, fruits and vegetables
however, hold dissolvable fiber products that can reduce the LDL and the total
cholesterol levels in the blood.
Cholesterol Low Food Products
With
cholesterol low foods one can only reduce the cholesterol levels in the blood
little. The tables on the side of the boxes (another trick of the food industry
to influence our buying behavior) say in essence nothing about how your body
will reduce its cholesterol. The best way to influence the cholesterol levels
is by making the intake system of the cells free by reducing the levels of
saturated (animal) fat intakes.
Eat an Egg without Problems
Eggs have a
very bad reputation in the cholesterol debates; however eggs contain very
important vitamins and egg whites. The reality is (coming from a Harvard University study involving 37000 men and
80000 women) that the eating of eggs did not increase the risk for heart and
blood diseases. It was the same for those eating an egg a week or an egg a day.
But its better to leave the fat bacon and the butter on the bread away as it
are exactly those saturated fats that increase the risk.
Anti-aging for the Blood-Circulation
A change of
fat intakes is necessary if one wants to keep the veins healthy and up and
running even in later stages of your life. Up to 10 years active and healthy
life more when you start sooner then later with a different diet a more
Mediterranean diet.
Live up to 10 Years Longer (or more)
Till now
there was no data on life expectancy when and condition of the veins and arteries
if they have been transporting blood with low fat levels for 30 or 40 years
A study of
80000 men under 40 has been observed for 34 years, the outcome: if the blood
cholesterol stays lower then 200 mg/dl the life expectancy of those men was
increased with 8, 9 years.
Two Thirds of North Europeans has too High
Cholesterol
Studies
(with over 350000 people) have shown also that men with a cholesterol level
lower then 200 mg/dl and with a low blood-pressure can live up to 9,5 years
longer and women up to 5,8 years longer. This longer living means still being
fit and active and this only thanks to a change in fat intake. The cause of bad
blood fat levels comes 80% from taking the wrong fats in.
Vegetable Oils Are Good To Reduce Cholesterol
An oil
change in a car after 200000km will also not help the car anymore. When the
long lasting effects of an oil intake started early will have serious impact on
your health and active life.
Cholesterol
can be reduced with lower fat intake but also through the eating of unsaturated
fats from vegetables and fish instead of saturated fats:
-
Eat
just little fat in general, but by doing so one does not only reduce the bad
LDL but also the good HDL, that works on the collection and transport to the
intestines of the leftover LDL.
-
Eat
more unsaturated fats from plants then saturated fats from animals
Unsaturated
vegetable fats reduce the bad LDL and leave the good HDL untouched. Mono
unsaturated fats and poly unsaturated fats equally have the same effect. Olive
oil is however more stable then other vegetable oils.
Blood fat Composition and Explanation
Total
cholesterol:
Good or OK:
200 mg/dl
Border
level: 240 mg/dl
To high: Above 240
Most North
Europeans have a total cholesterol level of 300 mg/dl. As of 240 mg/dl the risk
of getting a deadly heart attack is 3 times higher then at the normal level of
200. Over a period of 35 years that could mean 8,9 years less to live and with
level as high as 350 mg/dl the risk for heart-attacks is catapulted eightfold.
LDL or
transporters TO the cells:
Every
second North European has to high levels of LDL, over 160 mg/dl.
Ideal: 100 mg/dl
OK: 130 mg/dl
Border
level: 130-160 mg/dl
Bad: 160 and above
When one
has got a predefined genetic or running in the family problem with heart and
blood diseases, when one smokes, has high blood pressure, diabetes or is
overweight one should lower or have lower levels of LDL.
Persons
with the above risk factors should have LDL of fewer than 160. In case of
multiple of the above mentioned risk factors it should be lower then 130. In
case of heart and diabetes patients it should be less then 100.
HDL the
cholesterol vacuum cleaner in the direction of the intestines:
Low levels
of HDL are good for the balance between the different blood fats, however lower
then 35 mg/dl would double the risk for heart and blood diseases.
Protective:
60 mg/dl
Border: 40-60 mg/dl
Bad: under 40
Balance
between HDL and LDL:
One to four
is ideal. Four times more LDL then HDL
Balance
between total Cholesterol and HDL:
Under 3.5
is ideal
4 is normal
Over 5 is
bad
Calculate
your own risk factor:
Olive Oil Lowers LDL
Poly
unsaturated oils like sunflower oil have long been considered to de cholesterol
lowering. This is also true for mono unsaturated oils like olive oil.
Tipp to
lower cholesterol:
To eat very
little fat all together lowers lowers
bad LDL lowers Good HDL
Less
saturated fat and more poly unsaturated fats; lowers
LDL Stable HDL
Omega 6
Less saturated
fat and more mono unsaturated fats lower
LDL Stable HDL
The PARPADOX More Fat Less Heart Attacks
What will
happen when one would start changing 5% of the carbohydrates with fats? Well
when taking 5% of carbohydrates out of the food and replace it with unsaturated
oils then the risk for heart attacks is lowered with 20%.
Good to
know:
12000 men
were followed for 15 years: in the Mediterranean
are up to 5 times less heart diseases due to the fact of eating olive oil
84000
nurses were observed for 14 years; the risk for heart attacks was lowered with
20% when 5% of the carbohydrates were replaced with unsaturated fats.
14 studies
altogether have found that olive oil of the best quality can lower the LDL
cholesterol with 20%.
The Latest News: Mono Unsaturated Fats Protect
Against Diabetes!
“Eat less
fat and more carbohydrates and still people become fatter and fatter…”
And more
people start to suffer from diabetes…by eating more carbohydrates and less
unsaturated fats…
The
solution: eat more unsaturated fats and nuts; it will help lower the risk to
get fat and to get diabetes. Why?
The
unsaturated fats do not affect the blood sugar level like the carbohydrates do
which are in fact sugars. Carbohydrates from white bread, boiled potatoes and
refined sugars are absorbed in the blood VERY fast and make the blood-sugar
level go up very easily. The energy released in the blood this way needs to get
a way out for which INSULIN is responsible. It makes it possible for the cells
to absorb the energy (sugar) but also store it in between as fat, when the
levels are too high and the cells saturated. This fat is directly deposited in
the areas around the kidneys and the liver. This process is going rather fast
and soon the blood sugar levels will be lower again and the body will ask for
more food. As long as there is insulin in the blood no fat will come out of any
cells.
The Latest News: With less hunger and a More
Stable Blood Sugar level
Whilst
eating more unsaturated fats makes for the blood sugar levels to stay more
stable without feeling hungry as the energy is diluted slower and steadier. Fat
doesn’t affect the blood sugar neither. This way will the pancreas not
constantly produce insulin to reduce the sugar levels in the blood, which when
it does could lead to diabetes.
The study
with 84000 nurses has the answer how it affects the diabetes risk:
Those that
ate 5% more carbohydrates and lowered the intake of unsaturated fats with 5%
increased the risk for diabetes with 56%
So;
practical tip:
Eat more nuts
and olives as snacks as they hold more unsaturated fats and give longer a full
feeling. Have more unsaturated oils like olive oil, they do not influence the
blood sugar level but give the same energy and lower the risk for heart and
blood diseases.
The Swedish
Alba Oil with a butter aroma is the best available alternative for butter. It
contains 61% unsaturated fat, 10 % omega 3 fatty acids and no cholesterol.
Positive Points from the Mediterranean Cuisine
It is all
about the fact that omega 6 poly unsaturated fatty acids (like sunflower oil)
are less stable and oxidize faster. So the intake of oils that hold lots of
omega 6 fats is bad as they will make the LDL cholesterol more unstable and
make for it to oxidize easier. The oxidized LDL cholesterol is exactly that
kind of fat rests that will glue on the insides of our arteries. It is
therefore important to take mono unsaturated fats, (olive oil) into the body as
they are a lot more stable and do not oxidize so easy.
The Four
Plus Points from a Healthy Diet:
-
Less
saturated fats all together as it will reduce the blocking of the LDL docking
zones in the cells. This way the LDL is faster absorbed in the cells and out of
the blood.
-
More
mono unsaturated fats from olive oil will lower the number of LDL transporters
in the blood.
-
The
mono unsaturated fats will stabilize the left over LDL so they will not oxidize
so fast
-
The
amount of natural substances and vitamin E from olive oil, nuts, fish and many
vegetables and herbs make for the LDL and the whole body to be more protected
from oxidation.
-
Mono
unsaturated fats on top of this lower also the risk for diabetes.
Medical
Facts:
Mono
Unsaturated Fats:
-
Oxidize
less fast then poly unsaturated fats, which is positive for the arteries as
only oxidized fats glue themselves on the inside of the arteries.
-
It
makes for the blood cells to stay coherent and not sticky
-
Higher
intake of mono unsaturated fats lowers the risk for heart and blood diseases.
-
It
has a working on lowering the LDL and stabilizing the balance between LDL and
HDL
-
The
HDL stays the same or might increase slightly
-
Can
slightly lower too high levels of triglycerides
Some Olive
and Mediterranean Eating Tips:
-
Bruschettas
with olive oil, tomato basilica or olive paste
-
Marinated
olives in traditional ways from France ,
Italy ,
Turkey
or Greece
-
Olive
Paste with any kind of added flavor, from garlic to sun-dried tomatoes
-
Avocados;
hold up to 70% mono unsaturated fats.
-
Nuts;
almonds and hazelnuts hold up to 70 to 80 % mono unsaturated fats
-
Pesto;
walnuts, lemon juice, garlic, basil. Walnuts are more worth then pistachio nuts
as they also contain omega 3 fats. All the other ingredients are very healthy
and hold many important substances like vitamin C, E and fiber.
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