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Size matters, the smaller the particle the worse it isHDL-<40 (1.0) undesirable->60 (1.56) desirableTriglycerides-<200 (2.26) desirable-200-400 (2.26-4.52) borderline->400 (4.52) undesirableLDL/HDL < 3Total Cholesterol?HDL <4Dietary Cholesterol & Dietary fats (affect LDL receptor activity) lead to blood cholesterol (made in liver)-No association between egg intake and heart disease-70% of population show no change in blood cholesterol with egg consumption-Those who experience response, both LDL & HDL increase and egg intake promotes large particle LDL-Trans fats are bad, by product of hydrogenation-Saturated fats raise cholesterol-Monounsaturated fats don’t affect cholesterol and are biochemically neutral-Omega 3 fats good (anti-inflammatory), omega 6 bad because of inflammatory elements(polyunsaturated fats) - ratio important, flax seeds, canola oil & walnut oil have good ratio-Replace saturated fats with polyunsaturated fats, the types you choose makes a difference-3g of sitostenol daily can reduce blood cholesterol by 10-15%, beta glucan
-Cholesterol -> Bile acids -> beta glucan-Avoid meat, oil, fish, poultry eat vegetables instead-Saturated fats mostly raise large particle LDL, switching to diet that reduces saturated fatand increases carbs may reduce total LDL but increase small particle LDL-Carb consumption reduces fatty acids used as fuel so triglycerides increase, HDL decreases, increase in small particle LDL-The Swedish recommend to have high fat low sugar diet-Statins reduce risk of heart disease-You can reduce cardiovascular disease by 30-40% by reducing meat consumption and increasing veggie consumption-Caressing lowers cholesterolHealth Food-Watercress used to “cleanse the blood”, reduced DNA damage by 23% , first superfood-organic: no synthetic fertilizers, less carbon footprint-in EU, “natural” defined in relation to added flavours, ensure consumers aren’t misled-Sylvester Graham: no meat (sexually inflammatory), sex is bad, no spices, no caffeine, no alcohol, no doctors, 1837 - Graham Riot, graham cracker named after him-Dr. John Harvey Kellogg believed that all diseases started in intestines because of constipation,promoted light therapy-both agreed with no meat diet rich in fruits & veggies has curative powers-Fletcherize: chew your food a lot-Charles Post: made grape nut flakes-Elie Metchnikoff: bacteria could be beneficial, release chemicals that destroy other bacteria-probiotics: contains specific microorganisms in sufficient numbers to alter flora in host and exertbeneficial health effects-lactobacillus GG (isolated from intestine of a healthy person in 1983), produce short chain fatty acids which promote healthy colon cell growth & prevent growth of abnormal cells, degrade n-nitrosamines, inhibit e coli, improve calcium absorption
-prebiotics: non digestible food ingredient that beneficially affects the host by selectively stimulating growth &/or activity of one or a limited number of bacteria in the colon-inulin: fructose polymer, up to 60 fructose units-chicory & jerusalem artichoke high in fructose polymersSalba