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Lower Your Cholesterol Quickly and
Easily - Do Eggs Raise
Cholesterol Levels?
Eggs of one sort or
another are a firm favorite that show up in a lot of people’s breakfasts, but
how many times have you heard people tell you that eating eggs
will raise your cholesterol?
Science
hasn’t completely settled the debate yet, but a new contribution to the topic
has just been published in JAMA, the Journal of the American Medical
Association.
For
this piece, researchers from the University of Massachusetts at Lowell and
Northwestern University looked back over large studies that recorded the diets,
lifestyles, and cardiovascular diseases of 29,615 people. These people had an average age of 51.6
years and they were followed for an average of 17.5 Years.
When
the researchers separated out daily cholesterol consumption, daily egg
consumption, cardiovascular events, and deaths from the rest of the data, they found some
interesting points:
The
first 300 mg (milligrams) of cholesterol consumed per day has no measurable
harmful effects on health.
Beyond
the first 300 mg of daily cholesterol, every additional 300 mg increases our
risk of a cardiovascular event like stroke or heart attack by 17 percent and
our chance of death by 18 percent.
Beyond
the first 300 mg of daily cholesterol, each half an egg increases our risk of a
cardiovascular event by six percent and our risk of death by eight percent.
To
unpick all of that, it doesn’t mean that you have to avoid eggs. In fact, it
shows that eggs are fine in moderation, but how much is that exactly?
One
egg, or one egg yolk to be more precise, contains 200 mg of cholesterol, which
is about the same amount as you’ll find in a large steak.
This
means that if you eat a large steak and an egg every day, together with the
milk in your tea or coffee, you will be over the 300 mg safe limit.
But
if you eat three eggs and three large steaks per week, and spread them out,
your cholesterol intake will be below it.
Past
research has actually shown that daily cholesterol intake doesn’t raise our
cholesterol to harmful levels, which is why the American and British
governments don’t recommend a daily cholesterol limit.
The
reason why eggs (and meats for that matter) become unhealthy is probably
because they have to be cooked to improve flavor and reduce the risk of
Salmonella.
But
when you heat cholesterol, its chemical composition changes in a process called
oxidation. It is this oxidized cholesterol that clogs your arteries, not
uncooked cholesterol.
So,
don’t stop eating eggs just yet. They contain calcium, fiber, iron, potassium,
zinc, selenium, B vitamins, vitamin A and other healthy nutrients, so if you
keep your consumption under control, your favorite breakfast food can still be
a heart-healthy addition to your day.
Lower Your Cholesterol Quickly and
Easily - Which is Better, Red
or White?
Anyone
will tell you that if you are going to eat meat, then it’s better to choose
white over red, because red meat is well-known for polluting your body with bad
cholesterol.
The
likes of chicken and turkey are much better for you, it’s common knowledge,
right?
Well,
maybe not.
The
problem with common knowledge is that we don’t always question it. Received
wisdom is not always so wise, so it’s a good thing there are scientists who
like to test commonly held beliefs and see if they stack up.
Research
scientists at the University of California at San Francisco and the Children’s
Hospital Oakland wondered whether red meat was worse for your health than white
meat and set about testing that hypothesis.
The
fruits of their labors were recently published in the American Journal of
Clinical Nutrition.
To
test the common assumption, they found 113 healthy volunteers aged from 21 to
65 who had a body-mass index between 20 and 35 kg/m2 (which puts some in the
normal range, some at overweight and some at obese).
They
split them into two groups: a high saturated fat group and a low saturated fat
group.
Within
each of these groups, the volunteers first consumed their proteins in the form
of red meat (but none of it processed, like bacon or sausage) for four weeks,
and then white meat (but no fish) for four weeks. For the final four weeks they
ate no meats, but had vegetables and dairy instead.
The
study doesn’t mention whether the cuts included skins, but we’re assuming they
did.
Before,
during, and after the study, the scientists measured their subject’s total
cholesterol, HDL cholesterol, and LDL cholesterol (usually called bad cholesterol) to see which diet was the worst.
It
should come as no surprise that the high saturated fat dieters had a higher LDL
cholesterol level than the low saturated fat dieters.
And
the ones who got their proteins from plants and a bit of dairy had lower LDL
levels than those who ate meat.
Now,
you might have been expecting a higher LDL cholesterol score for the red meat
eaters and a lower score for the poultry fans, but that didn’t happen.
Cholesterol-wise,
there was nothing to choose between them.
This
means that if you want to lower your bad cholesterol, you could try getting
your proteins from vegetables and dairy instead of meat. If you really want to
eat meat, then it doesn’t seem to matter whether it came from something winged
or something hoofed. One’s no worse for than the other, so long as it’s ‘real’
meat and hasn’t been processed.
If
you’ve read our cholesterol program, these findings should not surprise you too
much. Both red and white meat (especially the skins) contain cholesterol, and
they both need to be cooked before consumption. That means the cholesterol in
both will undergo some oxidation during the heating process.
This
explains why both meat protein groups had higher LDL cholesterol than the
vegetable protein group. It also explains why the high saturated fat group had
more LDL cholesterol than the low saturated fat group had, since saturated fat
is consumed almost exclusively in the form of meat that needs to be cooked.
Still,
when delving deep into the study, the conclusion is not seriously alarming. In
previous studies, small LDL cholesterol particles have been found to be far
more harmful than large LDL particles were. Large LDL particles pose a coronary
heart disease risk, but it’s smaller than the risk you get with small LDL
particles.
In
this study, the cholesterol differences between the high and low saturated fat
groups and between the meat and vegetable groups were mostly in large LDL
particles.
This
suggests that meat consumption increases a type of cholesterol that is harmful,
but not the most harmful.
Lower Your Cholesterol Quickly and
Easily - The Simplest Way to
Avoid Millions of Deaths
If
you believed everything you read in the news, then you might tend to worry that
war, terrorism, natural disasters, murder or road traffic accidents were all
trying their best to kill you.
Every
day the headlines are full of dire warnings, but if newsmakers were really
serious about telling you what to avoid, then the headlines would be totally
different.
They’d
focus on something else completely, because more people die of this one thing
than all of that other stuff.
More
people are dying of broken hearts, because cardiovascular disease is the number
one cause of death in the world today.
But
it needn’t be this way. War might be difficult to avoid sometimes but for most
people, cardiovascular disease certainly isn’t.
Tufts
University scientists presented a new study at the American Society for
Nutrition annual meeting in Baltimore claiming that the simplest way to cut
millions of these deaths worldwide is to just eat more fruit and vegetables.
Wait, what?
How
did they come to this conclusion?
They
looked at a lot of information for the year 2010 about diets and deaths in 13
countries, all in all representing 82 percent of the world’s population.
They
found that inadequate fruit consumption caused 521,395 coronary heart disease
deaths, which means deaths caused by arteries that got clogged up with fat, cholesterol, or blood clots. It also caused 1,255,978 deaths by stroke.
Low
vegetable consumption (including legumes) resulted in 809,425 coronary heart
disease deaths and 210,849 stroke deaths.
It’s
no surprise that given their large populations and relative rates of poverty,
China and India had the most cardiovascular deaths related to low fruit
and vegetable
intakes at 541,564 and 199,364 yearly deaths respectively.
Putting
this together, worldwide, inadequate intake of fruit
lead to almost 1.8 million annual cardiovascular deaths while low vegetable
intake was responsible for around 1 million annual deaths.
A
different research team did the same thing for the year 2015 with 195
countries. They used similar diet surveys, cause-of-death records, and studies
on the relationship between fruit
and vegetable intake and cardiovascular disease.
They
calculated the number of healthy years that were lost to heart disease-related
disability or death related to inadequate fruit
and vegetable intake.
It
transpired that low fruit consumption was the cause of a staggering 57.3
million lost years while low vegetable consumption accounted for 44.6 million
lost years.
Despite
the overall unhealthiness of the typical Western diet in the United States and
Europe, both these studies showed that people there still ate more fruit and
vegetables than those in the poorest countries and suffered from fewer heart
disease-related deaths because of low fruit and vegetable consumption.
The
simple conclusion you get from these studies is that if you eat more of what
your grandma recommends then you live longer. The researchers put the level of
adequate fruit intake at 300 grams per day (about two small apples) and
adequate vegetable intake at 400 grams daily (about three cups of raw carrots).
It’s
a lot cheaper and simpler than getting drugs and surgery later, and it might
even make you feel better every day too!
This
is the risk factor for heart disease and early death that is the easiest and
cheapest to avoid, so just eat more fruit and vegetables if you’d like a long
life.
For
more ideas to lower your cholesterol quickly and easily, watch this video - 10 Foods That Lower Your Cholesterol - Best Foods to Lower Cholesterol Fast
And don’t forget that this is just one of many things that you do
together to give yourself a longer, healthier life. To lower your cholesterol quickly and easily, here’s another approach to cholesterol control that you can use alongside it…
This post is from the
Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because
he once suffered from high cholesterol, so much so that he even had a severe
heart attack. This is what essentially led him to finding healthier
alternatives to conventional medication. Oxidized Cholesterol Strategy is a
unique online program that provides you with all the information you need to
regain control of your cholesterol levels and health, as a whole.
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