On todays podcast we’re going to be talking about cholesterol, heart health and cholesterol lowering diet measures that you can start using today to improve your overall health and reduce your risk of cardiovascular disease.

As a doctor, I wish I had an hour to talk to all patients about these things, so this is going to be a nice resource that I’ll use myself!

Today you’ll learn:
What cholesterol is and why it’s important for the body
How we measure cholesterol and what blood markers are associated with an increase risk of cardiovascular disease
The dietary patterns, ingredients and functional foods to choose from, to build a heart healthy lifestyle around
I’ll do a couple of hot takes on eggs, red yeast rice and probotics too

Wider considerations including alcohol, sugar and inflammation, drugs, plus supplements and imaging to consider I’ll do on another pod!
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CHAPTERS:

Timecodes:
00:00 - What is Cholesterol? Why is it important?
14:00 - What we eat vs what we see
18:21 - Lowering your cholesterol and chances of cardio-vascular disease
19:00 - Lower cholesterol with Plant Protein
27:25 - Lower cholesterol with Plant Fats
33:14 - Lower cholesterol with Fruit & Veg
36:47 - Lower cholesterol with Beans & Legumes
43:20 - Lower cholesterol with Nuts
46:55 - Lower cholesterol with Oats
49:49 - Lower cholesterol with Beta-Glucans
53:57 - Hot takes - Garlic
57:17 - Hot takes - Red Yeast Rice Extract
1:01:01 - Hot takes - Eggs
1:08:10 - Hot takes - Probiotics

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References:

Why low LDL-C is better - https://www.sciencedirect.com/science/article/pii/S0735109704007168?via%3Dihub
ESC 2021 guidelines -
https://academic.oup.com/eurheartj/article/42/34/3227/6358713?login=false#371852138

LDL is causal (mendelian randomisation)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837225/


Inaccuracy in LDL-C measurement/estimations
https://www.acc.org/Latest-in-Cardiology/Articles/2020/03/19/16/00/New-Information-on-Accuracy-of-LDL-C-Estimation#:~:text=A%20Novel%20Proposed%20NIH%20Equation&text=Using%20%CE%B2%2Dquantification%20LDL%2DC,2%2F16100
https://www.ncbi.nlm.nih.gov/books/NBK351/
Methods for measuring LDL-C
https://www.aefa.es/wp-content/uploads/2014/04/Methods-for-Measuremnent-of-LDL-Cholesterol.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7360339/



Control feeding study phytosterols displaced cholesterol
https://pubmed.ncbi.nlm.nih.gov/19889819/
PD in post menopausal women - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8475059/
JAMA paper showing portfolio diet efficacy on par with lovastatin
https://jamanetwork.com/journals/jama/fullarticle/196970
MA of portfolio diet LDL-C lowering effect
https://pubmed.ncbi.nlm.nih.gov/29807048/
MUFAs
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3001502/

Fruit and Veg MA reduced IHD
https://www.sciencedirect.com/science/article/pii/S0022316622084838?via%3Dihub
Nuts MA reduced IHD
https://www.sciencedirect.com/science/article/pii/S0002916523046944?via%3Dihub

Fibre and cholesterol
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/#B18-nutrients-11-01155
Microbial effect on cholesterol
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358303/

https://pubmed.ncbi.nlm.nih.gov/28376899/
3g of oats in asian population

Garlic
https://academic.oup.com/nutritionreviews/article/71/5/282/2460203?login=false

Red Yeast Rice
https://www.atherosclerosis-journal.com/article/S0021-9150(15)00222-1/fulltext
https://www.sciencedirect.com/science/article/pii/S0735109720379997?via%3Dihub#bib22

Spirulina
https://pubmed.ncbi.nlm.nih.gov/28617537/
https://pubmed.ncbi.nlm.nih.gov/18039384/


Types of fibre in food
https://www.northottawawellnessfoundation.org/wp-content/uploads/2017/11/NOWF-Fiber-Content-of-Foods.pdf

Eggs
https://pubmed.ncbi.nlm.nih.gov/29111915/#:~:text=Results%3A%20Overall%2C%20egg%20consumption%20increased,P%3C0.0001
https://pubmed.ncbi.nlm.nih.gov/32635569/
https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/eggs-good-or-bad/48F64CD2DD8FE97F78922E2FD0C60C2D
https://www.lipidjournal.com/article/S1933-2874(15)00380-3/fulltext


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