Managing Cholesterol Naturally. Morella Devost, EdM, MA Holistic Nutritionist & Hypnotherapist
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1 Managing Cholesterol Naturally Morella Devost, EdM, MA Holistic Nutritionist & Hypnotherapist
2 Everything you thought was true about cholesterol Is wrong Cholesterol is NOT the cause of heart disease Saturated fats and eggs will NOT raise your blood cholesterol Your total cholesterol is NOT a good indicator of heart disease risk You need cholesterol for cell membranes, hormones, neurotransmitters, overall nerve function, etc. High LDL ( bad cholesterol ) is NOT a good predictor of heart disease. You can have high LDL and be at low risk, and you can have low LDL and be at high risk. The vast majority of people do NOT need a statin Recent studies show high cholesterol can actually be associated with a longer life expectancy than low cholesterol Although the USDA tells you to consume less than 10% of calories from saturated fat, expert research shows that most people may need upwards of 50-70% of healthful fats for optimal health!!
3 How did we get is so wrong? Let s look at where it all got started
4 The Standard American Diet
5 A flawed hypothesis: In the 50 s they looked at this diet and formulated a hypothesis: What if it s the saturated fat? The next years of research focused on fat and most studies were conducted with Margarine!! We now know that hydrogenated oils are deadly (margarine). Margarine is NOT saturated fat and all of the conclusions are invalid.
6 The Standard American Diet What s in the diet? Meat Ice cream Eggs Candy Bacon Cookies, cake Chicken = Sugar = Animal Proteins Bread, muffins Fried oils Pasta Peanut butter Potatoes Margarine Cereal Canola oil = Starches = The wrong fats Pro-Inflammatory Foods What s missing? Fish Non-starchy veggies: kale, spinach, collards, broccoli, etc. Nuts, avocadoes, olive oil, coconut oil, flax, fish oil Colorful fruit in season Anti-Inflammatory Foods
7 UNHEALTHY CHOLESTEROL IS A SYMPTOM OF HIGH INFLAMMATION
8 WHAT IS HEALTHY OR UNHEALTHY CHOLESTEROL?
9 Healthy/unhealthy cholesterol is all about ratios LDL to HDL (= LDL / HDL) Men Women Risk HDL to Total Ratio (= HDL / Total) Triglycerides to HDL Ratio (= Triglycerides / HDL) < 1 < 1.5 Very low (1/2 average) > 0.24 ideal < 2 Ideal Average risk < 0.24 low > 4 High High risk (2x average) < 0.10 very dangerous > 6 Excessively high Very high risk (3x risk) Woman: total cholesterol 231 (moderately high), LDL: 148 (high), HDL: 64, Trigl.: 94 Ratios: 1) 2.31; 2) 0.28; 3) 1.47 Low to very low risk Woman: total 269 (high), LDL: 163 (high), HDL: 73, Tigl.: 167 Ratios: 1) 3.68; 2) 0.27; 3) 2.29 Average risk Woman: total 185 (ideal); LDL: 148; HDL: 35; Trigl.: 140 Ratios: 1) 4.23; 2) 0.19; 3) 4.0 High risk
10 The real definition of unhealthy cholesterol Unhealthy cholesterol is not necessarily high. Unhealthy cholesterol is out of balance. What does this have to do with inflammation?
11 Inflammation Is your body s healing response Once healing takes place, inflammation should go down/disappear. It s problematic when it doesn t
12 Cholesterol and inflammation Artery Liver LDL particle Pro-inflammatory response: Cell building and repair is needed Cholesterol Esterification Fecal excretion Bile acids Cholesterol HDL particle Anti-inflammatory response: cell repair is done
13 MANAGING CHOLESTEROL NATURALLY IS ABOUT KEEPING INFLAMMATION IN CHECK
14 10 Basic Steps 1. Fiber 2. Omega 3 fats 3. Exercise 4. Eat an anti-inflammatory diet and supplements 5. Eat for your metabolic type 6. Manage your stress 7. Minimize food sources of inflammation 8. Restore liver function 9. Eliminate the fats that kill 10.Eliminate the toxic stuff
15 The ten steps 1. Fiber: Non starchy vegetables Whole fruit in season Fiber supplements: psyllium, ground flax, oats 2. Omega 3 fats: Small fish Purified fish oil or oil from small fish Flax seed oil Walnuts
16 The ten steps 3. Exercise High intensity interval training is best Mix cardio, weight/resistance, stretching 4. Anti-inflammatory diet and supplements Lots of colorful vegetables Lots of greens and non-starchy veggies Anti-inflammatory fats: omega 3s, avocados, coconut oil, nuts, seeds. Moderate amounts of protein Very moderate amounts of starches
17 The ten steps 5. Eat for your metabolic type Carbohydrate, Mixed or Protein/fat Type? 6. Manage stress Breathing exercises, yoga, breaks, good quality sleep, leisure time, etc. 7. Eliminate junk food and processed food. Minimize inflammatory foods: Sugar, alcohol, flour, excess starches and grains
18 The ten steps 8. Restore liver function Eating greens every day, eliminating fried foods and fast foods, eliminating sugar and refined starches, eating bitters and lots of raw vegetables 9. Eliminate the fats that kill Check out the Fats that Heal, Fats that Kill class 10.Eliminate the toxic stuff Check out the detoxification class Chemicals, cleaners, personal care items, etc.
19 If you need support If you need to manage your cholesterol, lose weight or reverse metabolic syndrome and diabetes, please take action. Check out the Managing Cholesterol Naturally and/or the Body Fit programs on the calendar.
20 QUESTIONS?
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