Reflecting back on my younger years, jam on toast was my all-time favorite. I distinctly remember the sweet smell of that pink gooey spread, roasting bread (one and a half turns) in the toaster, and the bucket of margarine waiting patiently on the counter top. Mum was always certain that margarine was a much better option than “fat- filled butter”, plus, it was cheaper.
I suppose my opinion of fats, and cholesterol for that matter, started with those memories. My Mum and her girlfriend’s, always skipping the cheese and full-fat milks, and instead opting for a slimmer option. Watching advertisements that promoted weight loss and health, with low-fat milk & Special K, instead of eggs and bacon for breakfast. It was on TV, I’m sure they knew what they were on about.
As I started to get older and more aware of the effects of cholesterol (thanks to advertisements), sitting down with my doctor to be told that I had heightened cholesterol scared me. Routine GP visits turned into nutritional intervention; yet all I ate was healthy whole grains, with skim milk and lots of fruit, so how could it have been that I had consistently high cholesterol?
Foods High in Cholesterol Give You High Cholesterol- Right?
In theory, this makes sense; however looking deeper down the rabbit hole, you begin to see flaws in this half-baked science.
For as long as I can remember, cholesterol has been a topic of debate among the nutritional community. Studies performed in the 1970’s illustrated the connection between cholesterol intake and heart disease. However since then, many studies have disproven the negative effects of cholesterol, and in fact, shown the positive impact it has on one’s health.
Cholesterol shaming has been a very accepted conversation. From table dinners to dietary guidelines, cholesterol has had a tough time showing its worth. Putting politics and lobbying aside, these are the facts.
Despite the barrage of information suggesting to opt for low-fat, many leaders (in both science and industry) are starting to dispel this notion. In fact, many studies about cholesterol show that it plays a very important role in neurological function, hormonal production and energy storage. All of which have a roll- on effect to body composition. Hormones, for example, determine whether we will remain lean and toned, or continue to pile on the weight. And cholesterol is the fueling source for the healthy production of hormones!
How Could We Have Got It so Wrong, for so Long?
Science, like everything else, evolves. With greater technology and understanding of human biochemistry, nutritional scientists have been able to have a deeper understanding of this beautiful fat, that’s right fat, and everything it has to offer our body and mind.
A study conducted out of Boston University – The Framingham Study – concluded that there was a linear association between total cholesterol and cognitive performance. This allowed many to have a better understanding of the role that cholesterol played neurologically, including suppressing “untreatable” diseases such as Parkinson’s and Alzheimer’s.
This means, thankfully, that the evidence towards cholesterol and its effects are growing each day. Finally, we can rejoice in the consumption of good fats and not feel guilty!
Fighting the Fat: How to Stop Your Own Body from Working Against You
The Starvation Effect
It’s important to understand that when looking at test results for total cholesterol, the number represented is 75% – 80% derived from what your body manufactures, not what you have eaten. In fact, consumption of some cholesterol foods can help lower total cholesterol!
We make roughly 2,000mg of cholesterol each day, because our bodies need it, which is several times the amount found in our foods. As we know, our body will become weak if we don’t exercise, from fragile muscles to aching joints. The same can also be said for your internal function. Our bodies prefer that we consume cholesterol from foods, rather than manufacture it internally; it’s just easier and more efficient.
When you restrict cholesterol intake, the body will send warning signs that indicate crisis; this is also true of calorie restriction (famine) but we’ll save that for another post.
The liver senses the lack of dietary cholesterol and starts to over produce certain enzymes (HMG-CoA) to help make up for the loss of cholesterol intake. These enzymes then go to work to start producing excess cholesterol.
So in other words, high carbohydrates with lowered cholesterol foods (which usually have low or lowered cholesterol) generally result in= higher cholesterol.
When we deprive ourselves of consuming cholesterol because we’re eating the classic grain and dairy-based diet, our body will go into a starvation mode and literally over-produce stored cholesterol in a bid to maintain healthy neural and hormone production.
Where to Go from Here
Love your cholesterol. Don’t be afraid to embrace good-fats, and relish in delicious foods such as:
Your body most certainly wants them!
The time has finally come to no longer be scared of cholesterol, and in fact, start enjoying not only the tastes, but also the health benefits of this amazing fat!
Next time we’ll look into statin drugs and their effect on long term health and what you can do to naturally lower cholesterol levels… hint: it may involve eating some!
In the meantime, if you’d like any advice on how to get these good fats into your diet, just have a chat with us, and we’ll get you on the right track!
