On todays podcast we’re going to be talking about cholesterol, heart health and cholesterol lowering diet measures that you can start using today to improve your overall health and reduce your risk of cardiovascular disease. As a doctor, I wish I had an hour to talk to all patients about these things, so this is going to be a nice resource that I’ll use myself! Today you’ll learn: What cholesterol is and why it’s important for the body How we measure cholesterol and what blood markers are associated with an increase risk of cardiovascular disease The dietary patterns, ingredients and functional foods to choose from, to build a heart healthy lifestyle around I’ll do a couple of hot takes on eggs, red yeast rice and probotics too Wider considerations including alcohol, sugar and inflammation, drugs, plus supplements and imaging to consider I’ll do on another pod! ________________________________________________________________________ CHAPTERS: Timecodes: 00:00 - What is Cholesterol? Why is it important? 14:00 - What we eat vs what we see 18:21 - Lowering your cholesterol and chances of cardio-vascular disease 19:00 - Lower cholesterol with Plant Protein 27:25 - Lower cholesterol with Plant Fats 33:14 - Lower cholesterol with Fruit & Veg 36:47 - Lower cholesterol with Beans & Legumes 43:20 - Lower cholesterol with Nuts 46:55 - Lower cholesterol with Oats 49:49 - Lower cholesterol with Beta-Glucans 53:57 - Hot takes - Garlic 57:17 - Hot takes - Red Yeast Rice Extract 1:01:01 - Hot takes - Eggs 1:08:10 - Hot takes - Probiotics ________________________________________________________________________ References: Why low LDL-C is better - https://www.sciencedirect.com/science/article/pii/S0735109704007168?via%3Dihub ESC 2021 guidelines - https://academic.oup.com/eurheartj/article/42/34/3227/6358713?login=false#371852138 LDL is causal (mendelian randomisation) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5837225/ Inaccuracy in LDL-C measurement/estimations https://www.acc.org/Latest-in-Cardiology/Articles/2020/03/19/16/00/New-Information-on-Accuracy-of-LDL-C-Estimation#:~:text=A%20Novel%20Proposed%20NIH%20Equation&text=Using%20%CE%B2%2Dquantification%20LDL%2DC,2%2F16100 https://www.ncbi.nlm.nih.gov/books/NBK351/ Methods for measuring LDL-C https://www.aefa.es/wp-content/uploads/2014/04/Methods-for-Measuremnent-of-LDL-Cholesterol.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7360339/ Control feeding study phytosterols displaced cholesterol https://pubmed.ncbi.nlm.nih.gov/19889819/ PD in post menopausal women - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8475059/ JAMA paper showing portfolio diet efficacy on par with lovastatin https://jamanetwork.com/journals/jama/fullarticle/196970 MA of portfolio diet LDL-C lowering effect https://pubmed.ncbi.nlm.nih.gov/29807048/ MUFAs https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3001502/ Fruit and Veg MA reduced IHD https://www.sciencedirect.com/science/article/pii/S0022316622084838?via%3Dihub Nuts MA reduced IHD https://www.sciencedirect.com/science/article/pii/S0002916523046944?via%3Dihub Fibre and cholesterol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/#B18-nutrients-11-01155 Microbial effect on cholesterol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358303/ https://pubmed.ncbi.nlm.nih.gov/28376899/ 3g of oats in asian population Garlic https://academic.oup.com/nutritionreviews/article/71/5/282/2460203?login=false Red Yeast Rice https://www.atherosclerosis-journal.com/article/S0021-9150(15)00222-1/fulltext https://www.sciencedirect.com/science/article/pii/S0735109720379997?via%3Dihub#bib22 Spirulina https://pubmed.ncbi.nlm.nih.gov/28617537/ https://pubmed.ncbi.nlm.nih.gov/18039384/ Types of fibre in food https://www.northottawawellnessfoundation.org/wp-content/uploads/2017/11/NOWF-Fiber-Content-of-Foods.pdf Eggs https://pubmed.ncbi.nlm.nih.gov/29111915/#:~:text=Results%3A%20Overall%2C%20egg%20consumption%20increased,P%3C0.0001 https://pubmed.ncbi.nlm.nih.gov/32635569/ https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/eggs-good-or-bad/48F64CD2DD8FE97F78922E2FD0C60C2D https://www.lipidjournal.com/article/S1933-2874(15)00380-3/fulltext EAT WELL EVERYDAY 📱 Download the Doctor's Kitchen app for free here: https://apple.co/3La17ce 🥗 Download a FREE 7 day meal plan: https://thedoctorskitchen.com/newsletter/ LEARN FROM THE BEST 🎤 Listen to experts on the podcast: https://thedoctorskitchen.com/podcasts 👨🏽‍💻 Browse articles on the website: www.thedoctorskitchen.com MY COOKBOOKS 📚 https://thedoctorskitchen.com/books/ LET'S BE FRIENDS 📷 Instagram: https://www.instagram.com/doctors_kitchen/ 📹 Subscribe: https://www.youtube.com/channel/UCDHTLhQbYlFnPBv-iLgFsQQ 🙋🏽‍♂️ Facebook: https://www.facebook.com/thedoctorskitchen 🐦 Twitter: https://twitter.com/doctors_kitchen 👔 https://www.linkedin.com/in/rupy-aujla/