Saturated Fat Part Two: Gauging Your Heart Disease Risk

You are at risk of a heart disease if you have 3 out of the following 5 indications of metabolic syndrome:

A fasting insulin level above 3

A triglyceride to HDL ratio above 2

Low HDL

A waist circumference indicating overweight or obesity

High blood pressure

Another major risk factor for heart disease that receives virtually no attention is high iron levels. In menstruating women, this is not an issue since they lose blood on a monthly basis. This is actually part of why premenopausal women have a decreased risk of heart disease.

In men, iron levels can rise to dangerously high levels. In my experience, the majority of adult males and postmenopausal women have elevated levels that put their health at risk. Checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test. If your levels are high, all you have to do is donate blood a few times a year.

The Connection Between Saturated Fats and Diabetes

Malhotra cites a 2014 Lancet study looking at the association between dietary saturated fat, plasma saturated fat and type 2 diabetes. Interestingly, while dietary saturated fats found in dairy products were strongly inversely associated with the development of type 2 diabetes (meaning it was protective), endogenously-synthesized plasma-saturated fat was strongly associated with an increased risk.

Endogenously-synthesized plasma-saturated fats are fatty acids produced by your liver in response to net carbohydrates, sugar and alcohol.These findings suggest eating full-fat dairy products may protect you against type 2 diabetes,whereas consuming too many net carbs (total carbs minus fiber) will increase your risk of type 2 diabetes –in part by raising the saturated fat levels in your bloodstream.

Healthy Fat Tips

Here are a few tips to help ensure you’re eating the right fats for your health:

• Use organic butter made from raw grass-fed milk instead of margarines and vegetable oil spreads.
• Use coconut oil for cooking. It is primarily a saturated fat and more resistant to heat damage than other cooking oils. It will also help improve your ability to burn fat and serve as a great source of energy to help you make the transition to burning fat for fuel.
• Sardines and anchovies are an excellent source of beneficial omega-3 fats and are also very low in toxins that are present in most other fish.
• To round out your healthy fat intake, be sure to eat raw fats, such as those from avocados, raw dairy products, and olive oil, and also take a high-quality source of animal-based omega-3 fat, such as krill oil.

Why Statins Are a Bad Idea for Most People

In addition to the recommendation to follow a low-fat diet, many doctors are still avid prescribers of statins, which help lower your cholesterol.

“This is a drug that was marketed over the last three decades as being a wonder drug. We’re only now realizing that the benefits of statins have been grossly exaggerated and the side effects underplayed. One of the reasons for that is that most if not all of the studies that drove the guidelines were industry-sponsored studies.

One of the things we have neglected in medicine is this issue around absolute risk and relative risk. The reality is if you look at the published data … if you have heart disease and you’ve had a heart attack, then taking a statin every day for five years, there’s a 1 in 83 chance that [statin] will save your life.

    That means in 82 of 83 cases, it’s not going to save your life.

People with low risk should know that if they haven’t had a heart attack, according to the published literature, they’re going to live one day longer from taking statins.”

Statins Are Associated With Serious Side Effects

Then there’s the issue of side effects. According to Malhotra, between 1 in 3 and 1 in 5 patients suffer unacceptable side effects (that interfere with or diminish the quality of your life). Muscle pain is the most significant side effect reported followed by fatigue (mostly in women) because statins are essentially a metabolic blocker and mitochondrial poison.

They inhibit an enzyme called HMG-CoA reductase. This is how they lower cholesterol. But that same enzyme is also responsible for a number of other things like making coenzyme Q10, which is why muscle pain and fatigue are so common. This is in fact a sign that your CoQ10 is being depleted, and you don’t have enough cellular energy.

Statins also block the formation of ketones, which are an essential part of mitochondrial nutrition and overall health. If you can’t make ketones, you impair the metabolism in your entire body, including your heart, thereby raising your risk for heart problems and a variety of other diseases. It’s also recently been established that within a few years of taking statins, the drug causes type 2 diabetes in one out of 100 patients.

That too can be a significant tradeoff that needs to be taken into account, as diabetes is a risk factor for heart disease and other chronic diseases. Dr. Michel De Lorgeril, a well-respected French cardiologist at Grenoble University recently reopened the debate about statins after publishing a review in which he questions whether statins actually have any benefit at all.

“He pointed out several discrepancies in the original trials … statistical manipulation, conflict of interest … ” Malhotra says. ”He’s actually suggested that maybe nobody benefits from statins; even people on statins for prevention.

He says that unless we get access to the raw data, independent analysis, the actual claims about the benefits of statins are not evidence-based.”

In case you missed it, please read

Saturated Fat Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight

Is saturated fat dangerous to your health?

Hospitals and Medical Personnel Are Far From Paragons of Health

For Past 60 Years, the Wrong Fats Have Been Vilified

What Are the Real Risk Factors for Heart Disease?

Here is the link https://2healthyhabits.wordpress.com/2020/02/28/saturated-fats-part-one-great-britains-most-outspoken-cardiologist-sets-the-record-straight/

Part One and Two have been condensed from Dr. Mercola’s post: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

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Cholesterol: The Standard Measure Of Blood LDL Cholesterol Is Inaccurate

For the last 5 decades, most medical and nutrition scientists have focused on low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) as a primary cause of coronary heart disease. While cholesterol lowering therapy has become the standard of care for some individuals with well-defined heart disease risk, this focus on cholesterol in general – and LDL cholesterol in particular – remains very controversial.

Unfortunately the standard measure of blood LDL cholesterol is inaccurate, and when the various components of the blood LDL are measured they represent only a fraction of the lipid (fatty acids) and other biomarkers of heart disease risk.

A turning point in understanding the limitations of LDL and heart disease came with the publication of the Lyon Diet Heart Study. This randomized trial pitted a standard low fat diet against a Mediterranean diet for people with a prior heart attack. There was no difference in LDL cholesterol changes between the Mediterranean and low fat diet groups. The standard calculated LDL value did not seem to matter that much indicating that some very important drivers of coronary disease risk were going unmeasured.

In the recently published 1-year results from the IUH/Virta diabetes reversal study, they reported a small but significant rise in the average blood LDL cholesterol level in patients on a well-formulated ketogenic diet (WFKD). At the same time, however, they noted major reductions in a number of coronary disease risk factors including weight, blood pressure, and HbA1c.

The pattern of how these other risk factors change is independent of the changes in LDL.

In Figure 1, (please see the original post) the number of patients whose LDL went up was somewhat greater than the number whose LDL went down.

In the Figure 2, the 14 other risk factors with improved risk far outweigh those indicating a negative response. The heart disease risk factors indicate that a WFKD is much healthier than one might conclude by focusing on the single LDL risk factor.

Novel results from the IUH Diabetes Reversal Study:

Figure 2

Here is a table (figure 2) with the actual numbers for each of the risk factors shown in figure 1, plus HbA1c and weight. For each factor, there is a change between baseline and 1-year as a percent, the P-value indicating the chance this change might occur at random (i.e., the smaller the better), and then arrows up or down indicating how this change might influence overall heart disease and mortality risk.

These results are interesting for two reasons. First, none of the short term studies of ketogenic diets given to patients with type 2 diabetes lasting a few week to a few months have sustained these benefits without weight regain and/or rising HbA1c values after 1 year.

Second, no prior prospective outpatient low carbohydrate diet study has documented anything near this degree (0.6 mM at 10 weeks and 0.3 to 0.4 mM at one year) of sustained nutritional ketosis in such a large group past the first few months of treatment.

Note that only the arrow for calculated LDL cholesterol points up, whereas all of the other 16 point down. Also note that of these 16, only two have associated P-values that are non-significant or borderline. All of the others indicate a chance of random error of less than 1-in-ten-thousand. This means in turn is that these observations of reduced risk are statistically very strong.

This sustained nutritional ketosis may be a pivotal factor in risk reductions. The resultant beta-hydroxybutyrate (BOHB) is now understood to be a potent epigenetic signal controlling the body’s defenses against oxidative stress, inflammation, and insulin resistance.

What Blood Lipids Actually Do:

We have known for a long time that blood levels of both cholesterol and saturated fat tend to be independent of how much of these nutrients we eat.

But a completely different set of factors come into play when we eat less energy than we burn, which forces the body to dip into its energy stores and thus mobilize body fat. Similarly, when we restrict dietary carbohydrates, either body fat or dietary fat has to become the body’s principle source of energy. This is most profound in the keto-adapted state, where circulating lipids and blood ketones (made from fat in the liver) together provide 75-85% of the body’s energy. Lipoproteins play a critical role in the transport of lipid in the bloodstream, so changes in delivery needs in turn will impact lipoprotein lab results.

In response to the state of nutritional ketosis, humans can more than double their rates of fat oxidation (i.e., use for fuel) at rest and during exercise. So when you combine a doubling of fat intake with a doubling of fat use, clearly a lot more fat has to pass through the bloodstream.

We have spent a few decades studying how the body adapts to a WFKD, and have come to recognize a pretty consistent pattern for the changes in most blood lipids, but a quite inconsistent pattern for the calculated LDL cholesterol level in particular. The consistent changes are:

• A dramatic reduction in serum triglycerides
• A rise in HDL cholesterol and
• The same or lower levels of saturated fats in serum triglycerides

The one inconsistent variable in this otherwise predictable pattern of change is the calculated serum LDL cholesterol level. For some people, following a ketogenic diet makes their LDL cholesterol go down and for some it does not change. But for a fair number of people the calculated LDL cholesterol value rises, in some cases quite a lot. Thus the key question is: How important is the calculated LDL cholesterol relative to the other risk factors that have been recently characterized?

Why LDL Cholesterol is Not a Single Number:

There are two important limitations of the commonly reported serum LDL cholesterol level.

First, the usual test procedure does not actually measure LDL – it reports a calculated value based upon measurements of serum total and HDL cholesterol and triglycerides, along with a number of assumptions. And in particular, when the triglyceride value undergoes a big change, it can skew the calculated LDL value considerably.

Second, the circulating lipoprotein particles classed as LDL are actually quite diverse in size, and it is now recognized that the smaller, more dense particles (which carry proportionately less triglyceride) are the sub-fraction that is associated with vascular damage and heart disease.

In Figure 2, only the calculated LDL cholesterol value went in the ‘wrong direction.’ But in this case, it appears that this was due to a shift to a greater proportion of the larger particles because the total particle number did not change, the average particle size increased, while the small dense particle number was significantly decreased.

Inflammation as an Independent Risk Factor for Coronary Vascular Disease:

Three decades ago, a number of mainstream investigators noted that the total white blood cell count and then c-reactive protein levels appear to predict coronary disease and mortality independent of cholesterol.

The key question as to whether this was a mere association or causal. This question was resolved with the recent CANTOS Trial, which reduced coronary risk by 15% without any effect on LDL cholesterol levels.

Unfortunately a side effect of the antibody used in this study (an increase in fatal infections) cancelled out the coronary disease risk reduction, so the CANTOS Trial answered an important question but did not offer a therapeutic solution. However this does offer an interesting insight into the mystery of why the Lyon Diet Heart Study reduced coronary disease risk AND mortality. In that study, blood anti-oxidant levels increased and granulocytes (aka white blood cells) decreased, suggesting that a dietary anti-inflammatory intervention can have potent benefits absent the dangerous side-effects of anti-inflammatory drugs.

Blood Saturated Fats and CVD Risk:

The key fact to keep in mind is that while a primary source of saturated fat in the blood is de novo lipogenesis (i.e., the production of fat from excess dietary carbohydrate), there is little if any relationship between dietary saturated fat intake and blood saturated fat content. And most importantly, because the keto-adapted state doubles the body’s ability to burn saturated fat for fuel while at the same time shutting down de novo lipogenesis, blood levels of saturated fats are reduced independent of dietary saturated fat intake.

There is a review of this topic in the blog, The Sad Saga of Saturated Fat. https://wordpress.com/post/2healthyhabits.wordpress.com/698

Getting Beyond Single Biomarkers of Cardiovascular Risk:

There is a wide range of processes that contribute to atherosclerosis and coronary artery disease risk. American College of Cardiology offers a 10-year heart disease risk predictor that includes the following inputs: age, sex, race, total cholesterol, HDL cholesterol, LDL cholesterol, systolic blood pressure, diastolic blood pressure, diabetes, smoking and medication use (statin, hypertension, aspirin).

Based upon this equation, the 10-year atherosclerotic cardiovascular disease (ASCVD) risk score in the recent Virta study decreased -11.9% (P = 5×10-5). This is a large beneficial effect experienced by the participants in the Virta study despite the observed changes in calculated LDL values.

Continuous doctor’s care treatment including nutritional ketosis in patients with type 2 diabetes improved most biomarkers of CVD risk after the Virta one-year study. The increase in LDL-cholesterol appeared limited to the large LDL sub-fraction; whereas LDL particle size increased, total LDL-P and ApoB were unchanged, and inflammation and blood pressure decreased.

There so many different factors are associated with coronary risk we need to avoid focusing on just LDL.

This Post has been condensed from the Virta blog: Blood Lipid Changes With A Well-Formulated Ketogenic Diet In Context by Rich Wood, PhD, Amy McKenzie, PhD, Jeff Volek, PhD, RD, Stephen Phinney, MD, PhD on May 2, 2018. Please see the original for the Footnotes and Citations for the scientific studies. Here is the link https://blog.virtahealth.com/blood-lipid-changes-with-ketogenic-diet/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

‘Bugs’ in the gut might predict Alzheimer’s – dementia disease

Alzheimer’s is one type of dementia and is a disease that affects the mind. It affects the whole brain and causes short-term memory loss, difficulty in communicating and thinking clearly, emotional instability and poor judgment. It mostly affects people over the age of 65, but is occurring more and more frequently in younger people too.

Biological symptoms: Small protein bodies called amyloid plaques and neurofibrillary tangles within the structure of the brain develop and cause the brain cells to die off. The amyloid plaques and neurofibrillary tangles reduce the effectiveness of healthy neurons (nerve cells that carry messages to and from the brain) and destroy them.

People with Alzheimer’s also have a deficiency in neurotransmitters, the biogenic amines (compounds) that are involved in cellular communication. These compounds are adrenaline, dopamine, norepinephrine (noradrenaline), histamine and serotonin.

Possible Causes of Alzheimer’s:      Head Trauma and Brain Tumours, Genetics, Atrophy, Alcohol, Heart disease, Aspartame

Other causes of Dementia include reactions to medications, thyroid problems and other metabolic problems and endocrine abnormalities, nutritional deficiencies including dehydration, infections (including meningitis and encephalitis, untreated syphilis, and the advanced stages of AIDS), subdural hematomas or bleeding between the brain’s surface and its outer covering (the dura), poisoning (lead and other heavy metals, and aluminium), anoxia and hypoxia (diminished supply of oxygen to an organ’s tissues), and lung problems.

There is strong evidence to show a link between heart health and brain health. This is where the GAPS protocol comes in.

GAPS: In the book Put Your Heart in Your Mouth by Dr Natasha Campbell-McBride (the founder of GAPS, a diet and lifestyle regime), Dr Natasha says that in Alzheimer’s disease, the sufferer has excess glucose in the bloodstream. She explains that free molecules of glucose attach to proteins in the blood and cause them to become sticky. These substances are called AGEs – Advanced Glycosylated End products. AGEs can get into capillaries in the brain and block them (causing Alzheimer’s) as well as other parts of the body such as the kidney. When they stick to the blood vessels and damage them, they start the process of atherosclerosis, which can lead to a heart attack. Hence the connection. To address this problem, one part of GAPS is to avoid sugar.

Another part of GAPS is to decrease exposure to chemicals and toxic substances.  For example, in a higher acidic gut environment (such as that produced by sugar) absorption of aluminium has been shown to increase significantly. In individuals with impaired kidney function (such as those who maintain high glucose levels in their blood), dialysis dementia is likely to develop. John Yudkin found that sugar consumption caused the liver and kidneys to increase in size (inflammation). Other researchers have shown that high blood sugar can overwork the kidneys, causing them to stop working properly. If the kidneys aren’t working properly, they won’t be able to excrete aluminium efficiently.

The GAPS book, Put Your Heart in Your Mouth, is available at https://www.amazon.ca/Put-Your-Heart-Mouth-Atherosclerosis/dp/095485201X

This Post has been condensed from What causes Alzheimer’s Disease?http://simplefoodremedies.blogspot.com/2013/01/what-causes-alzheimers-disease.html

‘Bugs’ in the gut might predict dementia in the brain  DALLAS, Jan. 30, 2019 — The makeup of bacteria and other microbes in the gut may have a direct association with dementia risk, according to preliminary research to be presented in Honolulu at the American Stroke Association’s International Stroke Conference 2019, a world premier meeting for researchers and clinicians dedicated to the science and treatment of cerebrovascular disease.

Researchers studying the population of bacteria and microbes in the intestines, known as gut microbiota, have found these “bugs” impact risks for diseases of the heart and more. Japanese researchers studied 128 (dementia and non-dementia) patients’ fecal samples and found differences in the components of gut microbiota in patients with the memory disorder suggesting that what’s in the gut influences dementia risk much like other risk factors.

The analysis revealed that fecal concentrations of ammonia, indole, skatole and phenol were higher in dementia patients compared to those without dementia. But levels of Bacteroides – organisms that normally live in the intestines and can be beneficial – were lower in dementia patients.

“Although this is an observational study and we assessed a small number of the patients, the odds ratio is certainly high suggesting that gut bacteria may be a target for the prevention of dementia,” said Naoki Saji, M.D., Ph.D., study author and vice director of the Center for Comprehensive Care and Research on Memory Disorders, National Center for Geriatrics and Gerontology in Japan.

This Post has been condensed from ‘Bugs’ in the gut might predict dementia in the brainhttps://www.eurekalert.org/pub_releases/2019-01/aha-it012519.php

How the Bacteria in Our Gut Influences Our Minds

The gut is able to communicate with the brain via the vagus nerve – a cranial nerve extending from the brainstem to the abdomen via the heart, esophagus and lung – known as the gut-brain axis. Ninety percent of the fibers in the vagus carry information from the gut to the brain.

The human body has around 4 pounds of gut bacteria. When these bacteria become imbalanced, it can lead to unwanted symptoms, such as: Gas, Bloating, Diarrhea, Joint pain, Weight gain or loss, Headaches, Rashes, Memory problem, Painful periods, Fatigue, Poor sleep.

An imbalance of beneficial versus harmful gut bacteria, known as “dysbiosis,” has been linked to a number of psychiatric and neurological disorders, such as autism, anxiety, depression and stress. It may even play a role in neurodegenerative diseases, such as Alzheimer’sand Parkinson’s disease. This suggests a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.

As a result amyloid and tau can accumulate in the brain for 10 – 20 years before Alzheimer’s symptoms begin.

This Post has been condensed from https://theheartysoul.com/how-gut-bacteria-influences-brain/?utm_source=JERF&utm_content=80713-IRN4&fbclid=IwAR3jgwcbb5xFATunOPyVGhZiddOmk8v8nOdo6PWeahxwtWdIn1uHkOWQb5A

Want more detail, please read this scientific study:

The Brain-Gut-Microbiome Axis  – Preclinical and clinical studies have shown bidirectional interactions within the brain-gut-microbiome axis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047317/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Which Fats Do I Use To Replace Vegetable Oils?

 The best fats are low in Polyunsaturated Fats (blue) and high in either Monounsaturated (yellow) or Saturated Fats (red).

I use coconut oil in my cooking or heating meals. Butter is wonderful in baking. Olive oil is fantastic on salads.

My daily eating plan includes both coconut oil and olive oil.  That way I get both of the healthy fats: Monounsaturated and Saturated fats.

Where did I get the chart? I got it from Dr. Phinney in his presentation:   ‘Recent Developments in LCHF and Nutritional Ketosis’

https://www.youtube.com/watch?v=r8uSv6OgHJE

STEPHEN PHINNEY a physician scientist who has spent 35 years studying diet, exercise, fatty acids, and inflammation.  He has held academic positions at the Universities of Vermont, Minnesota, and California at Davis; and leadership positions at Monsanto, Galileo Laboratories, and Efficas.  He received his MD from Stanford University, PhD in Nutritional Biochemistry from MIT, and did post-doctoral research at Harvard.

He has designed, completed, and published data from more than 20 clinical protocols involving foods, diets, exercise, oxidative stress, and inflammation.  His recent work in the private sector has resulted in several issued and pending patents.  He has authored more than 70 peer-reviewed papers and book chapters on a wide variety of topics, including the effects of diets and specific nutrients on inflammation, the interaction between diet and exercise and their effects on obesity, body composition, physical performance, and cellular membrane structure.

Dr. Phinney’s clinical experience includes 20 years of inpatient and outpatient clinical nutrition, including directing multidisciplinary weight management programs in 3 locations.  As an internationally recognized expert in obesity, carbohydrate-restricted diets, diet and performance, and essential fatty acid metabolism, he has given hundreds of presentations to industry, health care professional, and lay audiences.

In collaboration with Dr. Eric Westman and Dr. Jeff Volek, he co-authored the New York Times Best Selling “The New Atkins for a New You” published in March 2010.

https://www.amazon.ca/New-Atkins-You-Ultimate-Shedding-ebook/dp/B0038NN3B4/ref=sr_1_2/137-7884156-2921930?ie=UTF8&qid=1509719608&sr=8-2&keywords=dr+phinney

Authors Bio: http://www.artandscienceoflowcarb.com/jeff-steve/

I highly recommend this book.

Please consider changing the fats you consume. Eating the right fuel is a good habit to get in.

If you wish to contact me please email me at lpolstra@bell.net