Deadline Detroit | Dr. Joel Kahn: Why Your Cholesterol Really Does Matter (Ignore nonsense claims)
Twice a month, pillars of health are authored by a practicing cardiologist, clinical professor at Wayne State University School of Medicine, and founder of the Kahn Center for Cardiac Longevity at Bingham Farms. He is a writer who has appeared on national television including “Dr. Oz” and “The Doctors Show”.
From Dr. Joel Kahn
“The cholesterol level is important. The cholesterol level does not matter. “
There is confusion in the media with the headlines that blood cholesterol is “no longer a target” for disease prevention. So enjoy your eggs and bacon.
Over the years I have seen many patients with severe heart attacks, and the only recognizable explanation has been elevated cholesterol. You could read that butter is back, meat is a treat, coconut oil is the new kale, high cholesterol is good, your brain needs lots and lots of fats and … STOP! This is not the scientific consensus but rather a media hype because poor nutrition is an easy sell.
After intensive discussions and debates, the federal nutrition guidelines made it clear: “People should consume as little cholesterol as possible. In general, foods with higher cholesterol levels in the diet, such as: For example, fatty meat and high-fat dairy products also contain higher levels of saturated fats (which should be limited to 10 percent of total calories per day). The primary healthy eating style described in the dietary guidelines is limited to saturated fats and therefore dietary cholesterol. ”
Did you know that plant foods like beans do not contain cholesterol? Only animals can produce cholesterol.
A diet high in fruits, vegetables, whole grains, and beans is one particular way to lower or eliminate cholesterol in food. Beware of the dangerous saturated fats found in foods like cheese, chicken, meat, and eggs.
Are there any exceptions?
It may be confusing, but there are some plant-based foods high in saturated fat, even if they don’t contain cholesterol. The highest of them all is coconut oil. Coconut oil is not a whole food – it was processed to remove water and coconut flesh. Coconut oil has a whopping 92 percent calories from saturated fat.
There is no data showing that coconut oil is good or even safe for heart arteries. In contrast, extra virgin olive oil contains 15 percent of calories from saturated fat and, as many studies show, has health benefits.
Here is the ideal cholesterol level: Total: 170 mg. Or less. Non-HDL: 120 mg. Or less. LDL 100 mg. Or less. HDL: 45 mg or more.
5 tips for lowering blood cholesterol
1. Eat more whole plants every day: fruits, vegetables, beans, lentils, peas, and whole grains like oat bran and oatmeal.
2. Plant stanols, which block cholesterol absorption, are found in sunflower seeds, peanuts, avocados, and sesame seeds (but not too many).
3. Eat a dozen raw almonds every day instead of fries and junk food. Almonds are rich in minerals, vitamin E, and fiber, and they lower cholesterol levels.
4th. Increase the amount of fiber in your diet as it binds cholesterol in the intestines. Two large bowls of oatmeal, lentil, chickpeas, barley, or beans a day will accomplish this goal. Five servings of fruits and vegetables can add half the target amount of soluble fiber.
5. Soy foods are high in fiber, low in saturated fat, and a good complete source of protein. Organic soy milk, tofu, and edamame are good choices. Soy nuts can be a good snack or added to salads.
My patients who have adopted this diet have lowered their cholesterol and achieved amazing results. You can also.