Size matters the smaller the particle the worse it is undesirable 60

Size matters, the smaller the particle the worse it is HDL - <40 (1.0) undesirable - >60 (1.56) desirable Triglycerides - <200 (2.26) desirable - 200-400 (2.26-4.52) borderline - >400 (4.52) undesirable LDL/HDL < 3 Total Cholesterol?HDL <4 Dietary 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 fat and 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 cholesterol Health 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 exert beneficial 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 polymers Salba