Here is Your Guide to Good vs. Bad Cholesterol

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Cholesterol has been blamed for heart disease for decades. But is it really as bad for you as you think?

New research is in, and cholesterol isn’t the culprit.

But if it’s not the villain the medical community has made it out to be, then what is it?

And what about the differences between “good” and “bad” cholesterol? Here are the basics of what you need to know in this simple guide to good and bad cholesterol.

What Is Cholesterol?

Cholesterol is an essential building block of cell membranes, and without it, we couldn’t survive.

We need cholesterol for these essential bodily processes:

• Maintaining cell membrane structure
• Producing hormones
• Converting sun exposure to vitamin D
• Insulating nerve fibers
• Producing bile
• Metabolizing fat-soluble vitamins (A, D, E, K)

Our bodies produce the majority of the cholesterol we need to stay healthy. The liver makes about 1,000 milligrams of cholesterol per day, or 85 percent of the required amount.

The remaining cholesterol comes from dietary sources, but it isn’t necessary to limit your consumption. When you eat higher levels of dietary cholesterol, the liver compensates by producing less. So while cholesterol levels can become elevated, it isn’t in response to what you eat.

Bottom line: Cholesterol, required for basic cellular health, is produced within the liver regardless of how much dietary cholesterol you eat.

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What about Good and Bad Cholesterol?

Most people know cholesterol as the “good” HDL kind and the “bad” LDL variety. However, HDL and LDL aren’t even cholesterol! They’re lipoproteins that transport cholesterol throughout the body.

Lipoproteins are made of fats and proteins, and act as little carriages to transport cholesterol to and from the liver. LDL, or low-density lipoproteins, are bigger and carry less weight than HDL, or high-density lipoproteins.

HDL got its reputation for being the good guy because it collects cholesterol from circulating in the bloodstream and returns it to the liver to be broken down. People who believe cholesterol to be a cause of heart disease consider this to be protective.

However, they forget that while the liver breaks it down, it also manufactures new cholesterol each day and sends it back out. So, destroying cholesterol isn’t the endgame.

HDL and LDL are carriers that bring cholesterol to and from the liver in a cyclical rhythm. Neither kind is inherently good or bad.

LDL got its reputation as bad cholesterol because it takes cholesterol from the liver and carries to tissues. This was considered to be bad because it was assumed that this meant cholesterol was going to sit in the arteries to clog them up. However, LDL is really doing the body a favor by delivering cholesterol to the various places it’s needed.

When cholesterol is tested, it’s considered to be a good result when HDL is high and LDL is low, and when total cholesterol is low.

But keep in mind that diet isn’t what influences these numbers, and many other health issues can cause LDL to be high and HDL to be low, including:

• Thyroid problems
• Insulin resistance and metabolic syndrome
• Pharmaceutical side effects
• Obesity
• Inflammation
• Genetics

Bottom line : HDL and LDL are carriers that bring cholesterol to and from the liver in a cyclical rhythm. Neither kind is inherently good or bad.

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When LDL Cholesterol Can Be Problematic

While high LDL isn’t necessarily bad, it can still be an inflammatory marker associated with cardiovascular risk. LDL that is deemed high by laboratory standards can indicate inflammation or other problems in the body.

LDL becomes problematic once it has been oxidized. Oxidation in the body can be compared to the detrimental effects of rust on metal – it slowly erodes over time. This can lead to plaque build-up in the arteries, which is still a risk factor for cardiovascular disease.

Unfortunately, there’s no way to test whether your LDL is oxidized or not. This is why most doctors still associate high levels of LDL with an automatically increased risk of heart disease.

Ultimately, inflammation is the body’s natural and protective response to injury, because inflammation is meant to speed a healing process. When inflammation begins, regardless of the trigger, it’s possible that the liver sends out higher levels of LDL to fortify cells with nutrients and to improve hormone production.

When inflammation continues, however, LDL becomes prone to oxidation. Even if plaque doesn’t accumulate in arteries, long-term inflammation in the body will lead to disease formation, including cancer, autoimmunity, and other chronic conditions.

Bottom line: LDL cholesterol can be problematic if it becomes oxidized or damaged, but there is no easy way to test for this.

How HDL Cholesterol Can Be Helpful

So what do you do if your LDL becomes oxidized? Enter HDL, which saves the day by extracting LDL from artery walls and returning it to the liver for breakdown, reducing plaque build-up.

When your HDL numbers are low, it means there are less carriers to remove oxidized LDL. Increasing HDL is a health-protective measure regardless of what your LDL or total cholesterol numbers are.

This is because HDL also works as an antioxidant and anti-inflammatory agent within the body, both of which are good regardless of what else is going on.

Bottom line: HDL works as an antioxidant within the body, and can help remove oxidized LDL.

Watch this video – LDL Cholesterol level: Your lab results explained

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Make Your Own Coconut Yogurt Bites

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

These yogurt bites are made from dairy-free coconut yogurt and fresh, seasonal fruit for a yummy frozen treat.

All you need for this easy, freezer-friendly snack is coconut yogurt and fruit. This recipe uses blueberries and raspberries to create two separate flavors, but you can experiment with other fruit combinations like mango or strawberry.

To make these bites, use a high-speed blender to mix the yogurt and fruit until completely combined. Dollop the mixture into quarter-sized bites and freeze overnight.

The trickiest part of this recipe is transferring the coconut yogurt mixture to the baking sheet without the mixture getting runny.

To ensure this doesn’t happen, freeze the baking sheet for 20 minutes prior to making them, and place a large ice pack underneath the baking sheet to keep it cool while you assemble the bites. This process ensures the mixture stays firm, and will freeze nicely.

Serve the coconut yogurt bites as a cool party treat, pop them as a snack, or add them to smoothies!

Tip: This recipe doesn’t use any added sweetener, but if you want to add some, be sure to substitute with something sticky to ensure the bites hold together. Maple syrup would be too runny, but a ½ tablespoon honey or coconut sugar would work fine.

Coconut Yogurt Bites

Recipe by Megan Olson

These yogurt bites are made from dairy-free coconut yogurt and fresh, seasonal fruit for a yummy frozen treat.

Tools:

• Food processor or blender
• Piping bag
• Baking sheet
• Parchment paper
• Freezer-friendly container

Ingredients:

• 1 cup coconut yogurt, divided
• ½ cup blueberries
• ½ cup raspberries

Instructions:

For the Blueberry Bites: In a food processor or blender, combine ½ cup coconut yogurt with the blueberries. Process until the blueberries are fully broken down and combined. Swipe down the sides, process again, then transfer the mixture to a bowl and cover.

For the Raspberry Bites: Wash out the blender, and combine the remaining coconut yogurt with raspberries. Repeat the same process above and transfer the mixture to a separate bowl.

Place both bowls in the refrigerator. At the same time, place a small baking sheet in the freezer. Chill for 20 minutes.

Take out the yogurt mixtures, and place each flavor in 2 separate piping bags; line the baking sheet with parchment paper. If you have one, put an ice pack underneath the baking sheet.

Using the piping bags, squeeze out 12 drops per bag ( 24 total), each drop about 1 inch wide.

Place in the freezer for at least 3 hours.

Remove bites from the parchment paper and place in a freezer-friendly container. Enjoy immediately, or store in the freezer for up to a month.

Watch this video – Easy Frozen Yogurt Bites

Written by Megan Olson

Author Bio:

Megan is the author of the gluten free website, Skinny Fitalicious where she creates easy, low calorie recipes. Megan is also a nutrition practitioner specializing in weight loss. When she’s not in the kitchen or coaching clients, she’s in the gym teaching group fitness. To view more of her work, visit Skinny Fitalicious.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Fermented Foods Guide – Benefits and How to Eat Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Easy Guide to Fermented Foods- Benefits and How to Eat Them

Get to know the extraordinary benefits behind fermented foods, and discover the best fermented foods to add to your diet.

What Are Fermented Foods?

The process of fermented foods is pretty simple: they sit or “steep” until bacteria and yeast consume their natural sugars. This creates beneficial acids and “good” bacteria, which benefits your body when you eat it.

The fermentation process was originally used as a way to preserve foods.The lactic and acetic acids created through the process make it difficult for bad bacteria to grow, which makes food last longer without refrigeration.

You’ve probably also noticed that fermented foods taste stronger than many foods, with a pungent or vinegar-like flavor. For example, you can taste the difference between a cup of fresh cabbage versus a bite of sauerkraut (fermented cabbage). This is the bacteria at work, changing the structure of the cabbage down to its flavor.

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Benefits of Fermented Foods

The most profound benefit of fermented foods is their impact on the gut and digestion. This is because fermented foods contain an abundant amount of probiotics, which help colonize your gut.

However, recent research shows that the benefits of these cultured foods spans far beyond your stomach. Read on to see what other benefits fermented foods and their probiotics have to offer.

1. Improves Digestive Disorders

If you suffer from digestive issues, a bit of fermented food may go a long way.

Studies show that probiotics help improve symptoms of ulcerative colitis, with one study finding that they were just as effective as prescription drugs at keeping symptoms in check.

Other studies show probiotics may also help improve irritable bowel syndrome and have also been able to reduce the risk of necrotizing enterocolitis (a fatal bowel condition in infants) by 50 percent.

2. Prevents Bad Bacteria Buildup

There are many things we do on a daily basis that can throw our gut bacteria out of balance, such as taking antibiotics and consuming artificial sweeteners.  When bad bacteria begins to take over in our guts, we might experience a range of poor digestion symptoms, such as bloating and gas.

Eating more fermented foods can help add more good bacteria to your gut to rebalance your microbiome and keep out bad bugs.

3. Soothes Eczema

Studies show that the probiotics found in fermented foods can also benefit skin conditions like eczema. One study showed that women who took probiotics while pregnant had children who were 83 percent less likely to develop eczema.

Another study found that infants fed probiotic-infused milk experienced an improvement in eczema symptoms, compared to those that were fed milk without probiotics.

4. Sharpens Mental Health

Interestingly, probiotics can also improve mental conditions. A review of studies in both animals and humans found that adding probiotics to participants’ diets can improve depression, autism, memory, obsessive-compulsive disorder (OCD), and anxiety. Probiotics can also help lower stress levels.

5. Boosts Heart Health

Fermented foods can also help keep your heart pumping strong. Studies show that the probiotics prevalent in fermented foods help break down bile, which can enter back into your bloodstream as cholesterol when not properly broken down.

Other studies show that probiotics can help increase good cholesterol and even reduce blood pressure.

6. Strengthens Immunity

The probiotics found in fermented foods may also help keep bad bugs away by boosting your immune system.

Our bodies produce natural antibodies and immune cells like killer T cells, which help identify and fight infections. Studies show that probiotics help produce these natural defenses, which may defeat colds and infections before they can catch hold.

7. Aids in Weight Loss

It turns out that eating more fermented foods may actually help you shed a few pounds.

One study showed that women who were dieting and took probiotics lost 50 percent more weight in three months than women who didn’t.  Others show that certain probiotics can also reduce belly fat, even at low doses.

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The Best Fermented Foods to Eat

Trust us: There’s more than just sauerkraut out there! Check out these other probiotic-rich fermented foods.

1. Kombucha

Kombucha is a fermented beverage made from black or green tea and sugar. Don’t worry, the sugar feeds the bacteria, not you. When beneficial yeasts and bacteria form in the tea, it creates what is called a SCOBY, or film at the top of the mixture that is rich in probiotics and enzymes (don’t worry, the SCOBY doesn’t normally come at the top of store-bought kombucha).

You can easily find some at your local grocery store, or you can make your own kombucha at home! Try drinking a serving a day for a dose of probiotics.

2. Sauerkraut

Sauerkraut is fermented cabbage that has traditionally been used in northern European cooking. It has a pungent, sometimes slightly sweet flavor that works great with meat dishes, and even stew.

Try this easy, healthy sauerkraut recipe and add a couple of spoonfuls to your dinner a few times a week.

3. Coconut Water Kefir

Kefir is traditionally a fermented milk beverage (like a drinkable yogurt). However, since we’re avoiding dairy here on the Paleo diet, it helps to know coconut water kefir exists, which is simply fermented coconut water.

Add a couple tablespoons to 1/4 cup of coconut kefir water to your diet a few times a week.

4. Non-Dairy Yogurt

Non-dairy yogurts made from ingredients like almond and coconut are great sources of probiotics and enzymes. Plus, they’re an easy way to get a healthy dose of good fats, and they make a great snack!

Try a non-dairy yogurt for breakfast topped with nuts, or have a cup as a snack. You can also try these homemade coconut yogurt bites!

5. Kimchi

Kimchi is similar to sauerkraut, but also contains other veggies, as well as spices and seasonings like garlic, ginger, pepper, and more.

Try this easy gut-healing kimchi recipe and use it to top a stir-fry or spice up a veggie dish.

Watch this video – The Complete Guide to Fermenting Every Single Vegetable

The Bottom Line

Adding fermented foods to your diet can be a tasty, easy way to cash in on the wide range of benefits of probiotics. Add several of these to your diet weekly for best results.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Healthy Probiotic Breakfast – How to Make Dairy Free Coconut Yogurt

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Blend up this creamy, dairy-free Coconut Yogurt for a healthy probiotic breakfast or snack!

This dairy-free Coconut Yogurt recipe gives you all the gut-boosting benefits of a fermented yogurt while keeping it 100% Paleo. You’ll only need 3 ingredients – coconut cream, probiotics, and honey.

For the best yogurt, pay special attention to the quality of your ingredients. The coconut cream should be organic and from a BPA-free can. You can also substitute coconut milk with 2 or 3 tablespoons of tapioca flour to thicken, or just use unthickened coconut milk if you prefer a runnier yogurt.

To get the needed gut-friendly bacteria in the coconut yogurt, use a dairy-free, plant-based probiotic with various bacterial strains. The three most important to look for are: Lactobacillus bulgaricus, Streptococcus thermophilus and Lactobacillus casei.

This recipe uses honey as a sweetener, but you can also substitute maple syrup, coconut sugar, stevia, or even blended fresh fruit if you prefer. Feel free to adjust the quantity of sweetener to your liking. You really can’t mess it up, and it’s so much better for you than store-bought yogurts!

After the mixture is blended well, transfer the yogurt to a glass jar with a lid, and let it ferment in the oven for a full day. Chill for at least two hours, then grab a spoon and dig in! Enjoy it as is, or try serving it with fresh fruit, raw nuts and seeds, or Paleo granola.

How to Make Dairy Free Coconut Yogurt

Recipe by Megan Olson

Blend up this creamy, dairy-free Coconut Yogurt for a healthy probiotic breakfast or snack!

Tools:

• Food processor or high-speed blender (sterilized)
• Sterile glass jar with lid

Ingredients:

• 2 15 oz. cans organic coconut cream, chilled in the refrigerator 4 hours
• 2 dairy-free probiotic pills with bacterial strains L. bulgaricus, S. thermophilus and L. casei
• 1 T honey

Instructions:

1. Open coconut cream and separate the liquid from the cream.

• In a food processor or high-speed blender, add the cream with the probiotic pills and honey. Process on high for 3 minutes until pills are broken down.

• Check the consistency of the yogurt. If it’s too thick, add a little of the coconut water and blend.

• Transfer the yogurt to a glass jar and seal with lid.

• Preheat the oven to 100°F. Place the glass jar in the oven for 24 hours to ferment.

• Once fermented, remove from the oven, cool and stir the yogurt. Chill in the refrigerator for at least 2 hours.

Watch the video – Dairy Free Coconut Yogurt

Written by Megan Olson

Author Bio:

Megan is the author of the gluten free website, Skinny Fitalicious where she creates easy, low calorie recipes. Megan is also a nutrition practitioner specializing in weight loss. When she’s not in the kitchen or coaching clients, she’s in the gym teaching group fitness. To view more of her work, visit Skinny Fitalicious.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

Low vs High Fructose Fruits – High Fructose Consumption Risks

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Low vs High Fructose Fruits – The Difference and Why It Matters

Before you enjoy a big bowl of fruit salad as your next dessert, find out which varieties are high in fructose – and why it matters.

Everyone knows that too much sugar can be detrimental to your health. Even Paleo-friendly sweeteners, like honey or maple syrup, should be used only in moderation.

But fruit is a tricky subject. Are bananas, apples, and oranges a good Paleo snack, or simply too much sugar?

Nutrients in Fruit

Fruits are often loaded with vitamins, minerals, and antioxidants, which help to fight inflammation and the oxidation that causes cellular damage. Most fruits also contain a good amount of fiber, which is necessary for a healthy gut and proper elimination.

It’s important to know that certain fruits contain different forms of natural sugars, and these can affect how your body handles it during the digestion process. The two primary types of sugar found in fruits are fructose and glucose.

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5 Negative Health Effects of Fructose

Fructose is typically the main source of fruit sugar whereas glucose is more often found in carbohydrate-rich foods like vegetables. Fructose tends to have more negatively associated health impacts, such as an increased risk for weight around the midsection which is considered to be the most dangerous kind.

Here are five common risks of consuming too much fructose.

1. Body Fat

When the body receives glucose, it is quickly processed and sent out to the cells for energy usage. When fructose is eaten, however, a large percentage of it gets converted directly to fat and stored in the cells because glucose is the preferential carb fuel of the body. This can be a direct cause of weight gain.

2. Insulin Resistance and Diabetes

The fructose-to-fat conversion can also tend towards insulin resistance, where the body becomes less responsive to insulin’s attempts to take glucose into the cells, and can even contribute to the development of type 2 diabetes.

This is closely associated with fructose leading to weight gain since being overweight can independently disrupt ghrelin and leptin, the hormones that regulate appetite.

3. Cardiovascular Disease

Fructose has been targeted as a potential cause for heart problems since it increases triglycerides and other risk factors. An excess of fructose can also increase the size of LDL particles in the blood, which, when oxidized, can lead to the narrowing of arteries.

4. Liver Toxicity

Similar to excessive alcohol intake, too much fructose can induce liver damage by altering metabolism and hormone signaling. When too much fruit is eaten, it can be converted to fatty deposits in the liver, reducing the liver’s ability to function and leading to digestive and detox-related problems.

5. Sugar Addiction

All forms of sugar can come with a hefty side of cravings, but fructose can be especially addictive. This is because fructose affects hormone levels in the brain that are associated with appetite, and can lead to decreased feelings of satiety after meals. This is particularly important, as it is estimated that as much as 10 percent of our daily calories come from fructose sources alone.

Too much sugar, even from fruit, can spike blood sugar and lead to destructive impacts on teeth, gum disease, LDL cholesterol, blood pressure, inflammation, and more.

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So Is Fruit Unhealthy?

The US Dietary Guidelines recommend one and a half to two cups of fruit daily for men and women who are ages 19 and up. Every form of fruit counts as an actual cup, whether it be canned, frozen, or as 100 percent fruit juice, with the exception of dried fruit, which should be limited to a half cup daily.

The problem with these dietary guidelines is that all forms of fruit are considered equal when certain types and varieties can influence digestion, blood glucose, and even weight differently. Fruit juice, for example, contains little to no fiber and smacks a walloping punch of sugar when compared to consuming a whole piece of fruit.

These guidelines also do not differentiate between fructose or glucose, which should be considered by individuals who could be more sensitive to the effects of fructose, such as those with:

• Type 2 diabetes
• Metabolic syndrome or insulin resistance
• Fructose intolerance
• Cardiovascular disease or high blood pressure
• Thyroid disease
• Hormone imbalances
• Fatty liver disease

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Fructose Levels in Fruits

So how do you know which fruits to eat, and how much is a healthy amount?

As a rule, fruits that are higher in glucose than fructose are digested more easily. These are also less problematic for people with insulin, glucose, hormone, or weight problems.

The following list of fruits shows grams of fructose per 1 cup servings:

• Limes: 0g
• Lemons: 0g
• Cranberries: ½g
• Raspberries: 3g
• Clementine: 3g
• Blackberries: 3½g
• Strawberries: 4g
• Nectarine: 5g
• Peach: 6g
• Banana: 7g
• Blueberries: 7½g
• Medjool dates: 8g
• Apple: 9½g
• Pear: 12g
• Grapes: 12½g
• Mango: 32g

So how much can you eat? Some research shows that 25 to 40 grams of fructose daily is acceptable. However, it might be more reasonable to keep your daily fruit intake locked into a 5:1 ratio of vegetables to fruit. For example, if you eat five cups of vegetables, you can then eat one cup of fruit.

By making your fruit intake dependent on your vegetables, you won’t over-consume fructose, and you’ll be getting plenty of glucose-based carbs and fiber that helps the body better handle all forms of sugar.

Watch this video – Fruit is BAD?? (7 Serious FRUCTOSE Facts)

Bottom Line

Fructose is a simple form of sugar that can be difficult to digest in large amounts, leading to problems with insulin sensitivity, hormone balance, and cardiovascular disease.

While fruit should be included as part of a healthy and balanced diet, it’s important to remember that sugar in any capacity should be limited. Be aware of which fruits are highest in fructose and remember to eat plenty of vegetables to help offset the risks.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook