A Guide To Understanding Cholesterol
Summary
TLDRThe video script addresses common concerns about cholesterol management, emphasizing the importance of understanding one's lipid profile, including LDL, HDL, and triglycerides. It suggests lifestyle adjustments such as rotational eating, reducing carbohydrate intake, and liver support to improve cholesterol levels. The speaker also recommends natural supplements like beta-glucan, plant sterols, and aged garlic to support healthy cholesterol, while highlighting the significance of CRP levels in assessing heart health. The discussion extends to the impact of genetic factors and the role of diet, advocating for a balanced approach with lower carbohydrates and healthy fats.
Takeaways
- ๐ Understanding cholesterol numbers is crucial for making informed health decisions, beyond just relying on medications like statins.
- ๐ Key cholesterol indicators include LDL, HDL, and triglycerides, along with their ratios, which provide insights into cardiovascular health.
- ๐ฝ๏ธ Adopting a rotational eating pattern and reducing carbohydrate intake can help manage triglyceride levels and promote overall lipid health.
- ๐ฅฆ Consuming healthy fats, such as Omega-3s from fish and avoiding excessive linoleic acid from plant oils, contributes to better cholesterol management.
- ๐ If prescribed statins, it's important to also supplement with CoQ10 to offset potential side effects on muscle and brain function.
- ๐งช Regular testing for LDL particle size and CRP (C-reactive protein) can provide a more detailed understanding of heart health and inflammation levels.
- ๐ฟ Incorporating natural supplements like beta glucan, plant sterols, and aged garlic may help support normal cholesterol levels as part of a comprehensive approach.
- ๐ฅ A balanced diet with a focus on healthy fats, moderate protein, and lower carbohydrates can be beneficial for managing cholesterol levels.
- ๐งโโ๏ธ Lifestyle factors such as stress management and liver health play significant roles in cholesterol production and metabolism.
- ๐๏ธโโ๏ธ For those with genetic predispositions to high cholesterol, working closely with healthcare providers and making informed dietary choices is essential.
Q & A
What is the main concern regarding cholesterol that people often have?
-The main concern is understanding their cholesterol numbers and finding a healthy approach to manage them without relying solely on statins for the rest of their lives.
What are the key lipid and cholesterol levels one should be aware of?
-LDL (low-density lipoprotein), HDL (high-density lipoprotein), and triglycerides are the key levels to monitor for a healthy lipid profile.
Why are the ratios of triglycerides, HDL, and LDL important?
-The ratios are important because they help to understand how effectively the body is managing cholesterol and triglycerides, which is crucial for maintaining cardiovascular health.
What should one do if their triglycerides are above 100?
-If triglycerides are above 100, it indicates a potential overconsumption of sugar. One should consider rotational eating, reducing carbohydrate intake, and possibly using liver support supplements.
How can one increase their HDL levels?
-To increase HDL levels, one can incorporate more omega fatty acids into their diet, such as through fish consumption, and consider supplements like Omega plus turmeric.
What is the significance of LDL particle size in cholesterol management?
-LDL particle size is significant because smaller particles are more prone to oxidation and can become stuck in the arteries, leading to a higher risk of cardiovascular issues.
What is CRP and why is it important in the context of cholesterol?
-CRP stands for C-reactive protein, which is a measure of inflammation in the body. High CRP levels indicate a higher risk of heart attacks and strokes, regardless of other cholesterol numbers.
How can one support healthy cholesterol levels besides taking statins?
-Supporting healthy cholesterol levels can be achieved through a balanced diet, regular exercise, stress management, and the use of natural supplements like beta glucan, plant sterols, and aged garlic.
What should be the focus if one has a genetic predisposition to high cholesterol?
-In the case of genetic predisposition, it's important to work closely with a healthcare provider and focus on a healthy lifestyle, including diet and exercise, as well as consider natural supplements that support cholesterol management.
What dietary changes can be made to address high cholesterol and triglyceride levels?
-Dietary changes include reducing carbohydrate intake, avoiding processed foods, and focusing on healthy fats from sources like fish, nuts, and avocados. It's also beneficial to limit or avoid plant oils that contribute to oxidation.
How does a carnivore diet affect cholesterol levels?
-A carnivore diet may help some individuals by reducing carbohydrate intake, which can allow the liver to reset and potentially improve cholesterol levels. However, it's not suitable for everyone and should be considered as a tool rather than a long-term solution.
Outlines
๐ Understanding Cholesterol and Healthy Ratios
This paragraph discusses the common concerns about cholesterol and the importance of understanding one's numbers. It emphasizes the desire to avoid reliance on statins and instead focus on a healthy approach to lipid and cholesterol levels. The key elements to monitor are LDL, HDL, triglycerides, and the ratios between them. The speaker advises on the significance of these ratios and suggests lifestyle changes such as rotational eating and liver support to manage triglyceride levels. The importance of increasing HDL through omegas and healthy fats is also highlighted. The paragraph serves as an introduction to the topic and sets the stage for further discussion on managing cholesterol levels.
๐งฌ Addressing Inflammation and Genetic Factors
This paragraph delves into the role of C-reactive protein (CRP) as a marker of inflammation and heart strain, which can significantly impact the risk of heart attacks and strokes. It discusses the importance of keeping CRP levels low and how lifestyle factors such as diet and stress can contribute to inflammation. The speaker provides insights on how to support normal cholesterol levels through supplements like beta-glucan and plant sterols, as well as the benefits of aged garlic. It also addresses the complexity of genetic factors in cholesterol management and suggests working with a doctor to explore alternatives to statins, including the use of Omega, turmeric, and CoQ10 to support heart health and mitigate potential side effects of cholesterol-lowering drugs.
๐ฅ Lifestyle Adjustments and Diet for Cholesterol Management
The paragraph focuses on practical lifestyle adjustments and dietary changes for managing cholesterol levels. It addresses specific concerns such as post-menopausal LDL increases and the impact of oxidation on cholesterol. The speaker recommends liver flushing techniques, like lemon water, and a lower carbohydrate intake to reduce fat in the liver. The discussion includes the benefits of rotational eating and the avoidance of plant oils in cases of high small LDL particle sizes. The paragraph also touches on the potential benefits of a carnivore diet for gut microbiome health and cholesterol management, while emphasizing the importance of a balanced approach with a focus on healthy fats and protein. The speaker encourages retesting and ongoing dialogue with healthcare providers to ensure the effectiveness of these lifestyle changes.
Mindmap
Keywords
๐กCholesterol
๐กLDL
๐กHDL
๐กTriglycerides
๐กCRP
๐กStatins
๐กOmega-3s
๐กCoQ10
๐กRotational Eating
๐กLiver Support
๐กInflammation
Highlights
Understanding cholesterol and lipid levels is crucial for overall health, and it's important to not solely rely on medications like statins.
Key lipid profiles to monitor include LDL, HDL, and triglycerides, as well as their ratios which can indicate potential health issues.
High triglycerides levels (above 100) may signal overconsumption of sugars and the need for dietary changes, such as rotational eating.
A healthy HDL level should be at least half of the triglyceride level to maintain a proper balance and support overall health.
LDL levels should make up 25% of total cholesterol for a healthy individual, aiming for a 4:1 ratio with HDL.
If total cholesterol and LDL are high, but triglycerides and HDL are within normal ranges, further investigation and doctor consultation is advised.
A particle size test can provide deeper insights into cholesterol health, as not all cholesterol particles are the same and their sizes can affect how they function in the body.
Oxidation of cholesterol is harmful and can be caused by environmental toxins, chemicals, drugs, stress, and sugar intake.
C-reactive protein (CRP) is a critical marker for inflammation and heart health, with higher levels indicating increased risk of heart attacks and strokes.
Beta glucan, plant sterols, and aged garlic are recommended supplements to support healthy cholesterol levels.
CoQ10 is essential when taking cholesterol-lowering medications as it supports heart health and energy production.
Omega-3 fatty acids, particularly from animal sources, can support normal cholesterol levels and be beneficial when combined with turmeric for inflammation management.
High cholesterol and triglyceride levels may require significant lifestyle changes, including reducing carbohydrate intake and focusing on liver health.
For individuals with genetic cholesterol issues, avoiding plant oils and focusing on healthy fats from animal sources may be beneficial.
A well-balanced diet with a lower carbohydrate intake, normal protein consumption, and healthy fats can support cholesterol health and overall well-being.
The carnivore diet may be a useful tool for some individuals, particularly for gut microbiome health, but it's not suitable for everyone.
Rotational eating and a balanced diet approach can help combat high cholesterol levels and promote a healthier lifestyle.
Transcripts
one of the most asked questions I get
cholesterol what do I do about it what's
healthy how do I understand my numbers I
don't want to just be stuck with statins
my doctors may be recommending that I'm
not telling you to not do those but most
people don't want to be stuck on the
defense they just sitting back waiting
and just dealing with the drug the rest
of their life they want to go on the
offense how can we help healthy lipid
and cholesterol levels if you're a
cholesterol sufferer or one of your
family members is I'm breaking down I
got a list of questions in front of me
LDL HDL triglycerides CR P what do we
need to look at how do you make sense of
the numbers let's go so lots of
questions that roll in all the time on
this topic right out of the gates LDL
HDL triglycerides why you need more
information to understand and make a
good decision this is the main one I'll
have tons of you during q&as ask me
here's my numbers what do you think
here's how you break it down five
numbers maybe six that you want to look
at very very important on this okay
number one we're looking at our ldls
hdls triglycerides okay the ratios of
them matter a lot so if triglycerides
are above a 100 I would halt right there
you have an over consumption and a sugar
problem okay I would recommend doing
rotational eating watch this video for
that put in your link below as well
rotational eating trimming the eating
and the consumption in the amount of
times you're consuming down and you want
to get carbohydrates out should also
consider flush in your liver I'm
checking out one of my videos on Liver
Health or using my liver support next
okay try glycerides to HDL hdls are
going to keep things in check they are
going to be the truck that's delivering
the new Lumber the new construction
material to the cells to build new cells
okay now if triglycerides are at 100 HDL
needs to be at least half of that 50 so
a 2: one ratio if it's at 150 they need
to be at 75 to keep them in check so
check that ratio those two should slide
and work together if hdls are low stop
right there start omegas
start eating more fish mea3 is very
important like Omega plus turmeric
coconut oil could be a good option for
that as well increase the amount of HDL
in your body next we look at LDL this is
the one a lot of people get really
concerned with along with total
cholesterol okay of your total
cholesterol 25% of it should be HDL so
we want to see a 4:1 ratio there okay so
if it's at 300 we want 75 of it to be
HDL if it's at 200 we want 50 of it to
be HDL or above that's a good sign again
if that's off raise that HDL number now
what do we do if the total cholesterol
ldls are high and triglycerides and hdls
are in good normal ranges well we need
to understand more about those and you
work with your doctor on this okay but
total cholesterol if it's above 300 that
could be a hereditary issue you want to
talk to them about it we want to be as
proactive as we can be with healthy
eating healthy fats healthy cholesterol
levels but that's the only time that you
really need to have a different
conversation with the doctor at that
point assuming though we're somewhere
below that and LDL is now above above
100 125 150 it's creeping up we've got
to understand LDL better test I would
recommend you asking your doctor for is
called a particle size test not all
cholesterols are made the same they
start off big they are a ball of garbage
coming from the cell that just got
replaced HDL sending out new material to
build new cells old cells are being
broken down we're going to take that
cholesterol that's what's made your
cells are made up of and bring it back
to the liver recycle it and then we can
use it again it's recycling program so
recycling trucks are bringing it back
but sometimes recycling plant isn't open
or isn't efficient so they just circle
on by and keep traveling around the
interstate they're making Loops trying
to get in it's like they're wanting to
pit stop and dump off their new recycled
Goods well the longer they're on the
road the more the tires on the truck get
wore down pretty soon the truck starts
to smoke right it's getting beat up it's
burning oil it needs a pit stop but
those cholesterol Big Balls of recycling
they start losing some of it it's like
the tires on the car are getting smaller
they're getting wore down and they get
oxidized oxidation of cholesterol is the
problem that is caused by environmental
toxins chemicals drugs stress on your
body sugar all oxidate the cholesterol
so cholesterol again in your body is
made by your body oxidating it not good
so then the particle sizes become
smaller they're not rolling over they're
not being properly recycled in your body
if you have a lot of small particle
sizes those are the ones that are
highest oxidation can get stuck and can
create issues inside of your system like
clogging and what we're trying to avoid
with the arteries so if LDL particle
size small sizes are high and you got to
get and move on okay now what are some
action steps we can take to help support
normal LDL levels right I like beta
glucan that's the ingredient found in
oatmeal instead of eating the
carbohydrates of oatmeal you may
consider just taking a supplement form
of beta glucan plant sterols are another
effective one at addressing and helping
support LDL levels however if your small
particle sizes are really small that
might not be the only option that you
want to take okay so those are some a
couple of the good ones aged garlic
extracted garlic another good one you
can check out my cholesterol support to
help normal cholesterol supporting
levels all right so those are our
numbers now there's a study that came
out several years ago that said there is
one number that supersedes everything
else we just talked about literally your
LDL could be high could be low your HDL
could be high could be low your total
cholesterol could be high could be low
but if you get this one number wrong
your risk of heart attacks and strokes
is significantly higher and that is CRP
C-reactive protein there's two types
that they can test this is going to
address is there strain and stress on
your heart is the tissue of your heart
breaking down and inflamed that is an
absolute must for your doctor to be
testing to know I like to see it below
one that's what mine was the last time I
tested it earlier this year you can go
between one and three you start creeping
above three we've got heart damage going
on you have an inflammatory problem
cholesterol and CRP are directing and
pointing you towards there's
inflammation being created in your body
is your liver bogg down are you eating
too often are you just eating really bad
foods are you way too stressed or are
you toxic so we start addressing that by
cleaning the liver eating properly with
the books that I have below those are
free resources for you to show you how
to start taking these approaches but if
CRP is high that's the number to focus
on Bar None shows the research you can
actually check out my video on exactly
that study it's a fascinating one that
is the most important number now going
through some more of the questions for
you had a woman asked I'm postmenopausal
my LDL cholesterol is getting higher at
148 I do not hardly eat any meat or
sweets what are the thoughts well meat
and sweets aren't the only culprit here
it's oxidation right so often times the
meat side of things is not going to make
a big impact there is some cholesterol
associated with meat but 25% or less of
the cholesterol floating around in your
body is from the foods you're eating 75%
of it is made from that liver and
recycled in that liver so if your
recycling system your oxidation system
is broken down that's what's putting you
in trouble I would recommend in a
post-menopausal situation focusing on
flushing the liver check out my liver
videos flush it with lemon water check
out my liver training where you can
actually go through an entire protocol
of how to fix your liver this will
remove excess estrogen which is also
usually involved here and it greatly
impacts the health of your cholesterol
and the normal cholesterol levels next
question high cholesterol which I in my
doc believe is genetic I don't like the
statins I eat healthy I'm not overweight
I have a trainer I'd like something
besides of stats I can't tell you to
take the drug or not take the drug what
we're wanting to do is make healthier
choices with it so my favorites are beta
glucan plant sterols aged garlic those
are all found in my cholesterol support
those are good ones to help support
normal cholesterol levels work with your
doctor on the other side of it
especially if there's a genetic
component to it but those are the ones
that I'd be using I would also be using
Omega plus turmeric as it supports
healthy HDL levels at the same time I'm
taking statins this question four what
supplement should I take to support that
so supporting that stat and shut down
the factory that produces cholesterol in
your body well that factory also makes
CoQ10 CoQ10 is involved in energizing
and powering your muscles the most
important muscle you have is your heart
so you are stripping the muscles that's
why a lot of people experience rupture
Achilles or cramping in the legs while
taking a satin drugs is one of the main
side effects of it the brain also is
impacted because your brain is made up
of so much cholesterol it strips
cholesterol out of the brain so we have
memory issues those are the blackbox
warnings right on the cholesterol drugs
you can talk to your doctor or
pharmacist about those so what that
means is if you are taking one of those
it is an absolute must that you take
healthy fats and that you take CoQ10 so
I highly recommend my cholesterol
support it has CoQ10 levels in it so you
can be taking CoQ10 and if you use the
Omega turmeric you're replenishing some
of those fats that the brain and the
other parts of the body still need to
have healthy cholesterol working for
them in the body making new cells while
you and your doctor are dealing what
they're looking at as unhealthy
cholesterol levels next with with the
Omega tumeric lower cholesterol Omega-3s
have been shown to support normal
cholesterol levels healthy cholesterol
levels I think it's a great idea to add
in fish into your diet is a really good
one I like Omega-3s from animal sources
maybe a little flax seed you want to be
careful there that you don't overload
too much linolic acid which is very
toxic and causes oxidation to the
cholesterol that's why we want to stay
with omega-3 coming from fish sources
ideally I like to combine mine with
turmeric because those are two very
well-known herbs some the most studied
on the planet to help support a normal
inflammatory response all right next up
my cholesterol and triglyceride numbers
are extremely high should I stop using
coconut oil I'm already on the
cholesterol support as well as the Omega
turmeric what do I do here Dr living
triglycerides and cholesterol are really
high you said the name right there
triglycerides are high if those are high
I think that's the perfect first place
to start with your lifestyle because it
usually signals oving and over
consumption of carbohydrates Rota
ational eating is a great solution for
that you can grab my free book I break
it down there or I have a video right
here on this channel to help break it
down with a guide I would start
rotational eating a lower carbohydrate
intake you can impact if you have fatty
liver built up in your system you can
impact that in 2 weeks by eating this
way so rotational eating two weeks
lowers the fat in the liver I would also
add in some lemon water and I like that
you're taking the cholesterol support
with things like beta glucan plant
sterols and aged garlic CoQ10 and the
Omega turmeric very good options number
eight so I have a genetic cholesterol
issues genetic heart issues
atherosclerosis I was told to eat a
plant-based diet you suggest avoiding
plant oil please clarify okay so in the
scenario of genetic side of things
you're working with your doctor again
I'm not giving you advice on how to
manage your cholesterol we want to make
healthy choices so the body promotes
healthy cholesterol what happens if you
get a lot of small particle sizes that's
why that test is so important it's
called an NMR Nancy Mary Randall okay
NMR or particle size test if you have a
lot of small particles then what can
happen is your body's not recycling them
very well and actually plant oils can
add to that problem so in that scenario
I would cut out all sources of plant
oils okay I would cut out coconut oil
avocado Olive which are ones that I love
but definitely vegetable soybean cotton
seed these are all going to be very
dangerous plant oils that are going to
add to the fire add to the oxidation and
those really impact shows the research
the LDL particle size rolling over so
they can become big particles again so
that's the scenario that I would
experiment with 90 days of no plant oil
at all what do you cook with you have
butter you have ghee you have animal fat
that's all you're focusing on okay just
those okay and then I would be eating a
lower carbohydrate rotational eating
plan like the video below and then
retest to see how you're doing during
that time I would absolutely be using
the CoQ10 still love the beta glucan in
that scenario but retest it at that
point point so that's what I mean with
the plant oils getting very strict in
that regard that's not advice for
everybody but that's one for those that
deal or struggle with small particle
sizes finally someone asked a carnivore
diet may be good for your small
intestines but what are its effect on
cholesterol again only 25% of the
cholesterol that you have in your system
comes from your diet and you're assuming
that just goes straight to it and that
is the culprit well as we've cut down
low fat no fat attacks on meat we've
increased carbohydrates like crazy we've
increased sugar like crazy over the past
50 years and heart disease rates are
exploding so it is not meat that is
driving all of that problem it's all the
oxidative stress of chemicals too much
sugar too much stress it's damaging the
good cholesterol in our body could a
carnivore diet be right for everybody no
I think it's a tool to be used it has a
really good impact on the environment of
the gut microbiome and some people do
really really well with it from a heart
perspective of just going that route cuz
maybe they don't have enough of amino
acids maybe their liver is really really
struggling what a carbo diet does is it
gets all those carbohydrates out of the
way right completely strips them out of
the diet so your liver has a chance to
reset that's what's processing all this
cholesterol in the first place that's
why I think it is a useful tool you
could go plant-based but again you got
to watch your small particle sizes I
like to stay right in the middle of the
road with a lower carbohydrate approach
right you're lowering down the amount of
carbs you're eating a normal amount of
protein you're focusing on good healthy
fats that's a well balanced approach
along with rotational eating I think
those are the best com combatants check
out the other resources below for you
and cholesterol I'm live every Wednesday
at 8:30 answering questions to help you
through these type of things just
compiled nine of them on cholesterol
alone please check out the resources
below to understand your numbers and
then understand a way that you can be
proactive with your lifestyle to help
support healthy cholesterol and healthy
living there you go check out the
resources as the next step
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