Anything the FDA says to eat I just do the opposite. I recommend reading “Health and Beauty Mastery” by Julian Bannet, that book is a real eye opener about shocking stuff health industry is doing! I completely changed my habits
Thanks a lot, John, I was frustratedly longing for that info! Having read your summary, I now know that the Portfolio diet is not compatible with my keto diet, which I follow to combat my carb intolerance. To me, keeping my blood glucose as low as possible trumps lowering my LDL.
I have been adding Flora Proactiv margarine (laced with sterols) to my meals. It tastes great, but I worry about the seed oils. Seems to me, we are required to worry about everything we consume these days. Butter = sat. fat, seed oils = inflammation, on and on. Finally I have given up the Flora, begun eating butter, and am taking sterol capsules, but I have no idea if the supplements work and if the butter is killing me. Sorry I can't help more. I'm lost!@@amandacameron9527
I found this very informative reminding me of dietary good sense that most of us have, but I personally, unlike many here, often overlook! I have a PT at home once a week, train alone with kettlebells a second time in accordance with my PT who told me to allow my body to rest between sessions. I walk daily, sometimes high speed sometimes a stroll, I do Qi Gong or yoga most morns too. I live in Italy near the pre Alps so high mountain walking once a week and everyday is an up and down! I try to eat well, do not always succeed, but here we only use olive oil and mostly veg and legumes anyhow. I like a glass of wine and I have a pizza once a week. Feels like a confession, but there you go. Most of you are so inspiring and I read all the comments for the info. I am 68, I was on statins for hereditary high cholesterol but now am in the process of transitioning to Ezetimbe as my creatine kinase results are consistently higher than they should be. Thank you all for the positive and informed posts, especially those around and beyond my age.
I am 50 this year. I was diagnosed as a type 1 diabetic 30 years ago and diagnosed have since been diagnosed with epilepsy. Absence seizures 10 years ago.....I always remember from my mid teens to mid 30's I thought and was taught that fat was my enemy. The epilepsy made me aware of a ketogenic diet and how perhaps it could help...Since adopting it 10 years ago...with lots of plant based fat's my diabetes and blood sugars are looking after themselves. I feel so much happier and healthier.....I just feel it is a shame my diabetes nurses did not encourage me to follow that direction? My diabetes nurses always encouraged me to eat carb's because I would need carb's to be able to take insulin. I am glad I have found what works for me,
I have always thought how challenging it must've been until quite recently to be a type I diabetic (this is controversial but I despise type II being called what it is as it is more bad food choices and I don't see it as a proper illness like type I). You've just confirmed what I have been thinking only recently about how much harder it must've been for type I diabetics to control their sugar levels based on what we've been told was a "healthy" diet. I sincerely feel so sorry for you.
Love that diabetic nurse. Must have carbs to take insulin. Fn hilarious! Might she/he not have the damn common sense to realize that if you took away the carbs maybe you would NOT need the insulin. God forbid, could then realize that your overworked pancreas might have a bloody chance to recover and heal itself. Multigenerational misinformation being taught again and again and again.
@@evaracliotis2874 cook your own food, don’t buy from a box, no restaurants, no smoking, drinking, filter your water at home, exercise/move every day, get sunlight on your skin, walk outside barefoot, pray, etc. You’ll save money and get healthier. None of that will cost you a dime. See how that works? Follow the money
I will never forget the study done on a group of people, who had just started their retirement. The study followed this group over three decades. Contrary to all the "experts", those that lived the longest, indulged in those foods that are associated with LDL. They ate cakes, puddings, drank alcohol every week, etc...The key to this longer lifespan appeared to be a combination of factors, such as: good genes, eating and drinking in moderation, having a lot of fun by enjoying life, and not be stressed, but being more laid back.
@ilovedoggie 313 Yes, stress is definitely a killer. Unfortunately, very few are able to alter the circumstances and relationships that stress them. Otherwise, they would, just to feel happy and at peace, than to lower their cholesterol.
they were not fat, and they ate enough that they used up all their energy. they probably also had the longevity genes, like my mother and father, who outlived all their own sibling and their own parents ages. weird. My dad recently died but my mother is still living longer than any of her family - she will be. easy 100 there is nothing wrong with her health, no diseases, no medication at 90 now still driving, living independently, going on holidays
I found this information incredibly helpful. It helped me to better understand the elements, pathways, etc of how the elements of cholesterol work. I think Sarah did a great job of giving us a mini-lecture and now we can do our own research and come up with the foods that actually come under the categories she mentions. The lists of those are abundant on the internet, but the explanation she gave is unique. So helpful to me, so thank you.
the lower your cholesterol the higher your risk of disease and early death. "high cholesterol" is a total myth that arose out of the falsified 'research' of Ansel Keyes and his bribery cronies. It's a total fabrication and a complete lie. #Carnivore has reversed my poor health in every way. I've been #LionDiet for a year now: arthritis, HTN, Diabetes, Leukemia, sleep apnea, fatigue, depression GONE. Just Do It. I eat very high animal protein and animal fat but zero carbs and sugars, sweeteners. Carbs and sugars, corn syrup & fructose, synthetic sugar free sweeteners are extremely toxic to the mitochondria and metabolic hormone system that drives health or disease. SHE IS WRONG about lowering cholesterol as all new research proves. MY Triglycerides: 64; LDL 157, Total Cholesterol 210.
Great video and good to hear from someone who seems to be at the forefront of cholesterol research, rather than "just" a regular doctor or RU-vid guru.
the lower your cholesterol the higher your risk of disease and early death. "high cholesterol" is a total myth that arose out of the falsified 'research' of Ansel Keyes and his bribery cronies. It's a total fabrication and a complete lie. #Carnivore has reversed my poor health in every way. I've been #LionDiet for a year now: arthritis, HTN, Diabetes, Leukemia, sleep apnea, fatigue, depression GONE. Just Do It. I eat very high animal protein and animal fat but zero carbs and sugars, sweeteners. Carbs and sugars, corn syrup & fructose, synthetic sugar free sweeteners are extremely toxic to the mitochondria and metabolic hormone system that drives health or disease. SHE IS WRONG about lowering cholesterol as all new research proves. MY Triglycerides: 64; LDL 157, Total Cholesterol 210.
@afmedwards Did you just imply the quote I used by regular doctor or YT guru? Please look up Dr. Robert Lustig. Do me a favor, do some research instead of keyboard warrior.
@@quattr03 who the f*** are you? No I'm not replying or quoting you - whoever you are. It seems obvious who the keyboard warrior is - you. Get over yourself. I think I'll pay more attention to the person in this video who actually does respected research than you or your recommendations.
Hmm RU-vid seemed to "censor" my initial reply. So who on Earth are You? No I'm not "quoting" you, or know who you are, or care who you are. I'm no keyboard warrior, though it seems obvious who is the overly sensitive keyboard warrior here - someone seeking out other people's comments a month after the event! If I was replying to you I would have done so. I'll resist your recommendations and owe you zero favours.
Can we have a summary of the key ACTION POINTS. Sitting through 60 mins of chat is not always possible, the time codes don't help much, as it still seems to take forever to get to the real point. Clear and succinct works.
the lower your cholesterol the higher your risk of disease and early death. "high cholesterol" is a total myth that arose out of the falsified 'research' of Ansel Keyes and his bribery cronies. It's a total fabrication and a complete lie. #Carnivore has reversed my poor health in every way. I've been #LionDiet for a year now: arthritis, HTN, Diabetes, Leukemia, sleep apnea, fatigue, depression GONE. Just Do It. I eat very high animal protein and animal fat but zero carbs and sugars, sweeteners. Carbs and sugars, corn syrup & fructose, synthetic sugar free sweeteners are extremely toxic to the mitochondria and metabolic hormone system that drives health or disease. SHE IS WRONG about lowering cholesterol as all new research proves. MY Triglycerides: 64; LDL 157, Total Cholesterol 210.
Wow. Dr. Berry covered this topic in a brilliant fashion! I’ve listened to dozens of videos, and she articulated the material in a manner that was very helpful and understandable. Thanks so much! Fantastic!
I always had healthy cholesterol levels, but this changed during the perimenopause. I am now postmenopausal and even though my LDL levels are within the normal range, they are much higher than before. My HDL levels have dropped too as I can no longer eat nuts and seeds as they increase my phosphate levels. The crash in my hormone levels has well and truly messed up my once healthy body. I will continue to eat a healthy whole food plant based diet and do as much exercise as I reasonably can to stay as fit and healthy as possible. Oh to be pre-menopausal again!
your cholesterol makes estrogen, so it makes sense that if it is no longer doing that it will rise. this is exactly the scenario where doctors say 'don't eat butter, don't drink cows milk with fat' and steer women to plant milks and not eating meat. your olive oil is 14% saturated fat. What you need to do is increase exercise and build muscle. I don't worry about my cholesterol at all. If you have the right tests, you will know how your heart is doing and how your blood vessels are doing. Most women suffer disease from 50s on, due to carrying too much weight, not excising enough and loss of muscle.
I love this podcast! Since I am eating a whole food plant diet all my markers are improving, inflammation lowering, feeling much better. I eat avocados, nuts, seeds and a little olive oil, good fats are important.
@@hektor6766 No thank you, I don't like meat and I'm against animal cruelty, not to mention the pollution this industry causes. I don't understand all this hype around keto and carnivore. I get the short term weight loss results, but starving yourself with cutting out all carbs and damaging arteries with all that trans fat just doesn't make sense.
@@monikab3413 All that trans fat? The only trans fat in animal products is tiny traces of CLA or its precursor which are considered harmless and possibly beneficial, by making the body prioritize burning visceral fat more and subcutaneous fat less.
I would love for this to apply to me, however when I eat a high fat diet, my LDL goes way up. I do not have familial hypercholesterolemia - no genetic issues with my LDL receptors and my liver does not over-produce cholesterol. I eat a super healthy, whole foods, organic, super-plant rich high fiber diet (around 50 grams of fiber per day.) I only eat fish like salmon, sardines and cod. My fats are olive oil, avocados, nuts and seeds with very limited saturated fat. I've seen my LDL go to 170 from eating too much almond butter, and this was while taking high quality probiotics. My trigs are always around 60-65, no matter what I eat - in fact, Zoe told me I clear fats from my blood more efficiently than glucose. Genetically speaking, I am a sterol hyper-absorber, which means I not only absorb more sterols (both animal and plant) but I also re-absorb the cholesterol my liver makes, and THAT is where the issue is. Eating a higher fat diet (anything over 25-30% of calories) steps up the intestinal re-absorption of cholesterol. Blocking this absorption pathway (with Ezetimibe) drop my cholesterol like a hot potato. I know people like me who see their LDL go into the stratosphere when they add two eggs a day to an otherwise balanced diet. So this podcast applies to MOST people - but certainly not EVERYONE. I love the Zoe podcast and overall philosophy, but unfortunately it hasn't helped me, and I still walk the tight rope between fat and complex carbohydrate. I would love to see a podcast on individualized diets that account for genetics.
I suspect you are lean and exercise. There is a phenomenon that first coined "Lean Mass Hyper-responder" (LMHR). It is now well documented that lean people who are active and limit carbohydrates and eat a high fat diet (I am exactly like you - largely "good fats" from nuts and seeds - which likely are more than half my caloric intake) see this dramatic increase in total cholesterol and LDL cholesterol. Just increasing total carbs dramatically reduces this phenotype quite rapidly (in fact, a tongue and cheek study in which someone with the LMHR phenotype ate oreo cookies to show that this intervention was as if not more effective than a statin was recently published). These LMHR individuals have very low fasting triglycerides and otherwise have very healthy cardiovascular function, so it is unknown at this time if this adaptation is harmful in the long-term.
The type of fat you consume matters. I loved almond butter, but the wide range of nut butters I took was the problem, together with what it was spread on. Bad news if you consume omega 6 fats, as in most nuts and seeds EXCEPT flax seeds which is high in omega 3 like oily fish. HOWEVER my bad lipid levels & ratios went optimal when I changed my diet to leafy green veg smoothies for a month. No cheating, I was def in light keto, because the “bad” cholesterol is largely made from excess carbs in your liver. 30 days depleted my carb stores so I had none, and my lipid panels came perfect.
I think you will find this is the whole ethos of Zoe 'we are all different'. That is why when you sign up you have to wear a monitor and keep a food diary so they can tell which foods are good or bad for you personally. I haven't done it yet but plan to when I return to the UK.
Great science, but low on actionable advice in this one - a follow up with this info would be great! A deep dive into the healthy foods, being super specific and mentioning as many good sources as possible, and perhaps a hierarchy of the bad foods, as we are still going to want some sweet/fatty snacks and treats in our diet, so which are the very worst and which are relatively better, so you can still treat yourself, but in a mildly healthier way. For example, might high sugar sweets be a better pick that higher saturated fat pastries? Or is it better to go for fatty treats over sweet, but just try to find a product with the lowest saturates you can (e.g. low fat ice cream). Or aim for sweets, but after meals, so the healthy fats you had in the meal lower the sugar spike. This would be great to discuss! Thanks again!
You're overthinking way too much. "Treats" should be occasional, not an everyday thing. What matters is what you're eating day to day and it should be mainly plenty of fruits and vegetables, legumes, nuts and seeds and whole grains. If you want to have a treat for your birthday, then eat what you like, because it won't matter much either way.
@@johnclarke8492 it’s hard to find all that in one video, but great suggestion. I’ve had to dig deep and sort out the gold diggers, still doing my homework, but learning so much about how much our food system works against our health and leads to prescriptions! And Kamel says no going back! Yikes!
You sound very misguided and confused. Ask me anything, I can help much more and be more informative and give better advice than anyone on this channel
Flax seed oil (omega 3) and oily fish like anchovies (others often contain pollutants). Grains also increase your dietary gluten so best avoided. Meat & poultry fed on grains is bad and full of omega 6 (inflammatory)
And the LDL is there to repair damage to the artery walls with other molecules..... The Zoe model seems to be the old model that your GP talks about but other podcasts by emident cardiologists say its totally sugar and inulin resistance that's the cause of artery blockage. Confusing.
Thanks for this informative video! I’m 59 and my total cholesterol was always between 3.9 - 4.4 mmol/L pre-menopause (of which 1.8 mmol/L was HDL). Two years after menopause and despite HRT (which is low dose oestradiol delivered transdermally + progesterone) my total cholesterol had risen to 5.6 mmol/L and the increase was also LDL 😬 My diet wasn’t very healthy so I made many of the changes outlined by Sarah, including the addition of plant sterols to my diet and within 6 months my total cholesterol was down to 4.2 mmol/L. I’ve always been slim and active, but menopause had a huge adverse effect on my LDL cholesterol.
@@pininfarinarossa8112I use Flora Pro Activ spread: approx. 10 grams per day. That provides less than the recommended 2 g plant sterols, but reducing my saturated fat intake and increasing my fibre intake has helped a lot!
Great episode. I think Dr. Berry should have mentioned that since triglycerides and cholesterol aren't water soluble they must be packaged within a protein to be carried through the watery bloodstream.
Wrong question. Right question is: WHY lower your cholesterol? Even better: SHOULD you lower your cholesterol? Very few doctors can even explain the meaning and potential impacts of a "lipid panel". What is LDL? How is it measured? Why do we not routinely measure the sub-types of LDL? What are healthy ratios of HDL to triglycerides? Most of the lab work and interpretation of lipid panels is geared toward prescribing statins, a multi-billion dollar industry.
@@Merzui-kg8ds perfectly said! After a stroke at 55, no cause given, no HBP, non smoker, non drinker, decent weight, relatively healthy, was put on Lipitor, 81 mg aspirin, for life because of high potential of a second stroke. I continued to work 30 hrs wk. 9 years later I’m retired at 64, and in those 9 years, six meds were added ( total of 8) and multiple diagnosis now added i.e. Hypertension, severe erosive osteoarthritis, osteopenia, osteoporosis, GERD, Barrett’s Esophagus, diverticulosis, weight gain, pre-diabetes, hiatal hernia. Looked up side effects of Lipitor and other meds I’m on. More caused by drugs than lifestyle. So.. after speaking to my doctor about coming off the Lipitor, and hearing that the goal is to keep Cholesterol & BP as low as possible, he would not approve. I decided to go off it on my own. Many positives so far in 2 months. The docs ate trained to treat symptoms with drugs, drugs cause side effects for which more drugs are prescribed. My small town dr is a wonderful person, but not once considered my symptoms could be from medication. Any joint paint complaint, would get me an appointment at the Rheumatologist, where more meds would be prescribed. I have refused the recommendation of bone med infusion, as well as Vit D and calcium supplements because I believe this to be drug induced and reversible by diet and exercise, natural sunlight, etc. This “ sickcare” model is not for me. It’s too confining to have to take a box of pills on vacation in order to stay healthy. No thanks big Pharma
You should have a "low" level of ldl because that would also lower your risk of heart disease. Apob is a better marker than ldl, but they point in the same direction.
Most responsible doctors do not think this way anymore. Twenty years ago, my doctor had the same concerns and would have considered Rx for statin. Today, he does not. He appreciates that reducing LDL is not an end in its own. He encourages me to do exercise and improve diet.
Steel Cut Oats folks. I think that might be the type of oats that she was neglecting to specifically mention as the healthier variety. Oat bran was another that came up when I googled the most nutritious types of oatmeal. The one to stay away from is probably the package that says Instant Oats. If they only take a minute or two to cook then those I’m guessing are the ones to avoid and won’t be as good at lowering your cholesterol. Chewy oats over mushy is a good way to think of it.
Also ORGANIC. Zoe revealed in another podcast how bad Oats are for trapping the chemicals sprayed on them. From many years of personal research with horrifying findings on this subject I eat Organic whenever I can get it, it's no gimmick or fad.
my cholesterol dropped by 107 points (266 to 159) in 2 months when I cut out saturated (and most other fats). Went from Keto/Ketovore diet to Whole Food Plant based diet 300 - 400gms total carbs. ~75gms of fiber per day.
so you are going to get deficient in a ton of things like iron for starters, the fibre is double the recommended. 75 grams of fibre is nearly 300 calories you are pooping out. phytate and other anti nutrients, and you can't 'cut out' saturated fats, do you eat nuts and olive oil? they contain saturated fats.
If keto caused it to start of with going back even to normal it would drop fast . Make sure your healthy cholesterol ( HDL ) is up though with healthy fats like omega 3 , nuts and seeds, avocado, olive oil etc
@@theancientsancients1769 keto made my ldl shoot up -- it was 174. When I switched to the WFPB it dropped to 74. HDL is currently 79 - dropped from 85. I eat nuts and seeds(sunflower, pumpkin, macadamia, cashews), Avocado, SMALL amount of EVOO 16gms per day on popcorn.
My total cholesterol dropped from about 290 to 201 when I cut down from 3-4 eggs each day down to an occasional egg now and then. (I have free range chickens.)
Thanks so much for unravelling the mystery surrounding cholesterol. I finally understand the dos and don'ts and the best way forward. I'm really grateful to you both and all the Zoe team. Julia x
I’ve watched a lot of videos regarding heart diease and the main message to reduce your risk, is to reduce inflammation by reducing sugars in the diet. Prevent yourself from getting diabetes, rather than worrying about LDL Cholesterol. Zoe sort of says this in a roundabout way.
I really enjoy Zoe podcasts and find them easy to understand but this is the most confusing podcast that they have produced. I followed the exact healthy eating plan that Sarah advises and I raised my HDL 🥳 lowered my triglycerides 🥳 and....RAISED my LDL!😢 I believe that there is still insufficient evidence to prove this 'bad' LDL narrative.
Inflammation is the root cause of the major diseases that kill us. Back in the 1960's cholesterol wasn't high until it got to be 300. Then it got lowered to 250. Now, it is at 200. When it gets below 200, you increase your risk of getting a stroke. Get a C-Reactive Protein test done. It indirectly measures inflammation in your body. High inflammation is caused by the vegetable oils and sugar. Vegetable oils being far worse because they stay in your body for about 7 years. Linoleic acid in polyunsaturated fat is very bad for us because we eat too much of it. It should be 1 to 2% of our calories per day. But people are eating 25% of their calories per day in these bad fats.
I had the same experience but didn’t know about the effect of menopause -losing the LDL sucking hormone estrogen. Glad to learn that but I still have higher LDL than is recommended
I am confused and would welcome some clarification: LDL and HDL are not in fact cholesterol, but are lipoproteins that transport cholesterol, among other things, around the body. True or false? What exactly is cholesterol, and is there more than one type? Many thanks and keep up the good work!
Love Zoe Podcasts, but good and bad cholesterol is not the current way of thinking about the cause of atheosclosis. See Dr. Thomas Dayspring on reducing the lipoproteins with the ApoB protein. This is meant as a constructive criticism. Thank you for all your help.
I am 54 years old. When I learn that have high cholesterol, I try to eat much more plantbase. I don't eat much saturated fat because my doctor and I didn't want that I go on medication . We decides to try it, by me eating not too much carbohydrate. I have no diabetes, high blood pressure or high triglycerid. When I eat low carb I can lower my Cholesterol, but I lose so much weight, I am just skin and bones. I just don't know what to do! Now I am fighting not to be under- weight. So frustratid.
I've been eating plant based for 35 years now. I don't eat bread or other flour products and no sugar of any kind. I maintain my omega 3 to 6 ratios and don't take medication for cholesterol, diabetes, or high blood pressure which seems to be the norm. Let's be honest here, everyone knows someone who is taking one, two or all three medications prescribed for the aforementioned diseases. Also, I don't consume alcohol and I don't smoke. Am I a super healthy guy? Not really. I can always do better. It comes down to fighting genetics and ignorance t this point in my life. You can only do what you can until you hit a wall. Usually, large amounts of money will help one scale that wall but I don't have it so I make do with my current state of health. This is anecdotal for sure and I'm not trying to convince you to join the cult. Just sharing.
@@TanyaK-m3j That makes no sense. Flour is the grain pulverized. Eat the grain instead like nature intended. There is no such thing as "healthy bread" even Ezekiel is processed.
Big news for you....most diets will work, it just depends on each individual schedule and will to adapt to one that fits him or her. I'm not afraid of saturated fat and Im part of the 7% metabolicaly healthy. That does not mean saturated fat will work for everyone. There's more to just your diet.
but I also am in perfect health for my age, in fact, over 60 on no medications, no diabetes, no heart disease, blood pressure perfect, work out 4 x a week, fitter than all my friends and stronger. Parents got to 90s without any diseases, all healthy omnivores. raised on cows milk full fat, eat meat (not every day but at least 4x a week) but dont eat fried foods, junk foods, never drink sodas, and no overweight. my friends my age whose cholesterol is up, their doctor says, give up dairy, ??? so what are they eating, fried healthy plant things, and drinking alcohol, etc and all overweight. there is no way a 'vegan' diet on its own is the only way to be healthy. and being a healthy omnivore is about not eating garbage. Meat is not garbage and nor is cows. milk. It has never ever been shown to 'cause' heart disease. The high rates in all countries of heart disease is directly related to pollution and smoking and poverty - micronutrient deficiency etc. I also don't eat bread, in fact I don't eat any grains - from grasses. And there's NOTHING wrong with me from a medical perspective, gut is fine, bowels are fine, my colon is perfect, my CAC is 0, my inflammation blood tests are perfect, my triglycerides are low. I measure my macros and micros. Post being, your postcode and your income has more influence on heart disease than a few grams of saturated fat from meat. Also, I don't use any vegetable oils at all. I look beef with dripping if needed, but usually use no fat, and poach eggs not fry, etc. My mother always said to never eat fried foods. I've had my omega 3/6 tested and it's great. 10 eggs a week, a kilo of red meat a week, bacon every week. I think the key thing is to keep an eye on early markers rather than avoid everything just in case.
lts not just about eating or diet,everything is connected with general health,the quality if air the person breathe,water for drinking and even your physchology changes the food for digestion.Also as you wrote genetics sometimes change everything.
Read 'The Great Cholesterol Con' by Dr Malcolm Kendrick. Most of what we've been told for years is utter rubbish. If you learn about how the different types of cholesterol are related, you'll be able to stay healthier.
There are two types of LDL. This podcast is not complete. There is more than just LDL and HDL. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1XRpX-566u8.html
@@vendoods4747 I’ve read his books. He and Zoe Harcombe have been in court recently and been (so far) cleared of spreading false information / scare stories re statins and LDL cholesterol. They’re in a long-winded, stressful liabal trial against Associated Newspapers / The Daily Mail for making those claims against them.
We all need cholesterol. Understood. LDL are the containers which deliver it to the cells that need it. So, how can LDL be "bad" per se? As far as I know the real problem could be dysfunctional LDL (smaller than ordinary LDL) due to inflammation, glycation (due to insulin resistance) or oxidative stress. However others argue that all size LDL contrubute to arteriosclerosis. But still: don't we need LDL to deliver cholesterol?
I think lowering stress levels is the key. Our lives are consistent of fear , stress , and processed food, fast food . I myself don’t eat processed food , occasionally hamburger,but cook at home is the best food. I still have high cholesterol, high blood pressure. I smoke do . Don’t judge me. I like smoking obviously, I do walk everyday and eat small portions. Got rid of diabetes but not cholesterol and high blood pressure. I noticed stress made a difference overall. Take care of my stress levels is the key in my life. Smoking marijuana in the evening and taking some supplements.
I realize this is anecdotal but I greatly lowered my LDL and ApoB by drinking a fiber blend that I created. It consists of psyllium, ground flax and chia, and many other fibers such as acacia, baobab fruit powder, aronia berry, apple, inulin, resistant starch from green banana, etc. After listening to this I will try to incorporate more MUFA and PUFA fats as well.
She speaks of LDL being measured by labs. My understanding is that LDL is only "measured" as "what is left over" after measuring HDL and Triglycerides.
I eat a healthy diet (really I do) but my LDL went up going through menopause. My doctor isn't worried because other levels are good, but I'd love to get it down. If you are looking for feedback: this video didn't help me at all. If you are already exhausting the lifestyle options, what then?
Did you discuss HRT with the doctor. If the high cholesterol was not caused by diet, then diet will have a limited effect. The lack of oestrogen is the cause therefore HRT can balance oestrogen levels which can then do it’s job to regulate the cholesterol.
the lower your cholesterol the higher your risk of disease and early death. "high cholesterol" is a total myth that arose out of the falsified 'research' of Ansel Keyes and his bribery cronies. It's a total fabrication and a complete lie. #Carnivore has reversed my poor health in every way. I've been #LionDiet for a year now: arthritis, HTN, Diabetes, Leukemia, sleep apnea, fatigue, depression GONE. Just Do It. I eat very high animal protein and animal fat but zero carbs and sugars, sweeteners. Carbs and sugars, corn syrup & fructose, synthetic sugar free sweeteners are extremely toxic to the mitochondria and metabolic hormone system that drives health or disease. SHE IS WRONG about lowering cholesterol as all new research proves. MY Triglycerides: 64; LDL 157, Total Cholesterol 210. I'm 68!
Unless I missed it, this is a very shallow discussion of LDL and that current testing is at too high a level to get true reading of "bad". Triglycerides and HDL are much better indicators of risks for CVD based on current research and make me not worry about LDL.
👍 I'm not worrying about my BP or cholesterol. These numbers they give everyone to live by are ridiculous. Almost everything we've been told for decades about health and nutrition has been wrong (and don't start me on the over-prescrition of meds) so I'll eat healthily as I see it (I agree that sugar seems to be the biggest culprit of all followed by low nutritionally dense food) and I won't worry if a number is a bit high.
the lower your cholesterol the higher your risk of disease and early death. "high cholesterol" is a total myth that arose out of the falsified 'research' of Ansel Keyes and his bribery cronies. It's a total fabrication and a complete lie. #Carnivore has reversed my poor health in every way. I've been #LionDiet for a year now: arthritis, HTN, Diabetes, Leukemia, sleep apnea, fatigue, depression GONE. Just Do It. I eat very high animal protein and animal fat but zero carbs and sugars, sweeteners. Carbs and sugars, corn syrup & fructose, synthetic sugar free sweeteners are extremely toxic to the mitochondria and metabolic hormone system that drives health or disease. SHE IS WRONG about lowering cholesterol as all new research proves. MY Triglycerides: 64; LDL 157, Total Cholesterol 210.
I’m definitely not one of those who dismiss the importance of LDL as a component of CVD, but it is just that…a component. I think the study you mention had some unavoidable confounding issues with it and there’s no doubt that mainstream medicine is currently in the process of adjusting its approach to high serum LDL…and to see it as part of a spectrum of aggravating factors.
I read and listened to this info but found it frustrating. Do you provide bullet points on key info in this podcast? It would be very helpful. As it is I still don't know how to specifically improve my diet to lower cholesterol.
@@elianajazz these people are liars working for profit, funded by venture capital firms. Look up a whole food plant based diet, and the doctors who promote it (no such thing as a big broccoli industry spreading misinformation)
I agree far too much science, I do have a science background and nutritional guidance training. Perhaps I need to listen as if I'm in a lecture hall, but I thought Zoe's aim is to make their information accessible?
The problem with statins is the side effects, that they are being over prescribed to older people and those who have high cholesterol that could be changed with diet ( most people say they tried changing their diets and they really didn’t) and that people on them don’t think they have to change their diets.
Not sure I agree with poly-unsaturated fats instead of saturated fats as most UPF’s have been re formulated with poly-unsaturated and this is when asCVD really took off.
That sounds like you need to see a lipidologist and/or cardiologist. Might have a genetic element. Anyone in your family have high cholesterol? A history of CVD?
Ate oats for years & made no difference to cholesterol. High fat lower carb is the only thing that did. Oats can mess up your blood sugar. It's def not an exact science
Sugar and carb derived triglycerides underpin the small dense version of LDL - sround 20 %, cutting them addresses this and insulin resustance. .80% of LDL is large buoyant and is cardiovascularly neutral . There are also metabolic differences between male and female which affect cardiovascular risks. Correlation is not causation. Dairy has a correlation with better CV outcomes for females with LCat genotype As with everything it's nuanced as the body is a system , and molecules and substances interrelate and multi task.
Should measure AlipoB not just LDLC, might just tell prescribers whether the patient in front of them requires a statin and avoid side effects of statins that are not required.
I agree. You can also look at your non HD L number on your lipid panel hitch is a stand in for Apo B, though I do have a variance between my Apo B and my Non HDL number
Awesome advice! For my patients, I usually recommend that in addition to the meds prescribed by their doctors - they Embrace a portfolio diet rich in cholesterol-lowering foods. Include plant-based proteins, soluble fiber from sources like oats and beans, nuts, seeds, and phytosterols found in vegetable oils. Most importantly, replace saturated and trans fats with polyunsaturated fatty acids, especially omega-3s from fatty fish. These dietary changes can reduce LDL cholesterol by up to 30% in just 10 days. Combine this approach with regular exercise and lifestyle modifications for the most significant impact on cholesterol levels...
Interview Dr Paul Mason MD Australia to discuss lowering cholesterol with seed oils but killing you faster with references on Randomized Controlled Trial
How does the Dr explain that, in people over 50, having a lower level of LDL was actually associated with a higher risk of early death? I'm currently reading A Statin Free Life, which is casting doubt on the current mantra that high cholesterol is a bad thing. is
This has been covered many times on many podcasts. If you don't want to take statins then don't, but I'm sure you can search youtube for an answer to your question.
Yes, in old age if your LDL is high you have less chance of death, if you didn't die from heart disease in your 50's and 60's. It just means you are genetically better equipped to handle processing LDL, as she explained in the video.
ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CxX51n2Z0vc.html It's because very low cholesterol can be a symptom (not cause) of various cancers and liver disease.
Thank you. This podcast was very incomplete to the point of being misleading. There is so much peer reviewed evidence available now to refute the LDL is bad and HDL is good mantra. And the prescribing of statins as primary intervention for a person who has high cholesterol and no heart disease is a class action in waiting
By the time I was 3/4 of the way through, I still had not heard what foods to eat. Geez, that's all I wanted to hear. Nuts...well OK, but I'm reactive to some. Poly- and mono saturated fats. Sorry but even trying hard to learn, I don't know wtf those are. Olive oil? Not mentioned. I can't eat dairy, so cheese is out. Just name good foods that are available at the grocery store. That's not so hard. How much fat is moderate?? You make it seem obvious but it's not.
Agree. Sometimes, I think they think we’re all scientists. An hour podcast to talk about how to lower our cholesterol in ten days? Really? It’ll probably take me ten days to get through it in stages 😂
Most importantly cut down sugary foods and drinks. That will lower your triglyceride levels. Do exercise regularly. She didn't stress these two, but I've got from other Doctors.
@@coffeeli4417 I don’t touch anything with added sugar. As I say, I followed Zoe near solidly for four months. It’s a shame I spent so much money on it and ended up in poorer health
Hi there as a sufferer of chronic irritable bowel syndrome I can’t eat a lot of the foods you advise as I am intolerant. I also have been diagnosed with moderately high cholesterol. Any advice for me????
Me too plus I have diverticulitis which means I cannot eat any of the healthy beans everyone says you should eat but ido eat oats and lots of fresh organic veg and fruit
Don't worry about cholesterol, it's a scam. Read the great chlesterol con by Malcolm Kendrick. Regarding your IBS, I have some advice that will help you 100%. Eat only beef/lamb, salt and water. It will go away very quickly. Once it has, you can add in fruit and vegetables if you want, then diary too if you want. If any of those things give you a flare up then just go back to beef/lamb salt and water. The vegetables, grains, seeds and nuts will be causing the ibs. Also avoid any seed oils/vegetable oils of course. Cook only in beef dripping, butter, ghee or coconut oil
@@janeforrest6838 the fresh organic fruit and veg and beans is causing your IBS. They are harmful to the gut, they all contain plant defence chemicals that limit absorption of minerals in the small intestine and make small tears in your gut and cause leaky gut. Please see my advice below for a cure for your condition
I was prescribed Statins (I have low cholesterol I'm veggie take fish oil - eat legumes etc - in fact I eat a lot of produce grown from my allotment etc). This was because I have a regurgitative Mitral valve in the heart. What happened is I got incredible muscle pain in my legs - cramping - not being able to exercise it was so bad. I still suffer despite rejecting them.
In the US, the APO B and A tests cost about $12 each at Quest and Labcorp. If you can afford it, go for it. 50% of those that have heart attacks have within normal levels of cholesterol.
When i developed long COVID after a mild covid infection.. my cholesterol shot up! I developed gut issues like SIBO. Once rhat got better without change cholesterol dropped.
@@lynkemp1816 COVID was a strange virus ! Avoid reinfection though. In terms of blood pressure check vitamin D levels and do some heart blood work . Afternoon walks help and certain natural supplements like vasqflow. Dietary changes are really important and at least 8700 steps a day .
So my cholesterol is 278 and ldl is 192. However my HDL is 72 and triglycerides are 52 … my cholesterol was 314, ldl was 218. HDL was 80 and triglycerides were 53. My bilirubin, both direct and non were also high and now are lower. So I’ve managed to lower things by lowering saturated fats and increased my soluble fiber intake. I have a moderate to high lp(a) risk, so it’s important to make sure I get my ldl lower. I am to get a lipid panel and apob checked next week. So we will see if I’m still trending down. I’m not super worried at the moment because I am a healthy active person who doesn’t drink, smoke, drugs, or has a stressful life.
I had similar cholesterol levels which got up post COVID infection. Berberine reduced my cholesterol without dietary changes and improved glucose levels. Ultrasound revealed early stage fatty liver..I had higher liver Bilirubin too and milk thistle extract and Choline for the liver which helped reduced that to a normal range . So yes there are things people can do to improve both with better diet less carbs and saturated fat replaced with healthy fats like nuts and seeds extra virgin olive oil, 100 percent cacao powder and moving daily about 8700 steps .
Totals are irrelevant (your body, and especially your brain, makes what it needs) as there has never been an association between cholesterol and heart disease. Low cholesterol does increase the risk of all other diseases, like dementia and cancer. However, the ratio of HDL and triglycerides IS important. Your HDL is higher than you triglycerides, which is just what you want. Yours is 66%. Anything beloew 80% is in the right zone.
same levels as you except I can't seem to increase my HDL. All this started when I entered perimenopause. However, since I also have lp(a) risk, I am trying to reduce all my levels quickly and keep them there - by losing some weight, starting weights, cutting down carbs and fats, and increasing fiber.
@@makinandrew "s there has never been an association between cholesterol and heart disease." That is nonsense, high LDL is not good in most cases. There are very good videos on this topic on physionics, nutrition made simple and others.
@@olafkunert3714 I’d trust Nic Verhoeoven over Gil Carvalho, because the latter is somewhat “plant-based biased”, whereas Nic is more neutral. So many (very valid) scientific findings and research papers / studies can be “cherry-picked” now (with fingertip ease!) to suit a particular belief system or agenda. It applies to this on-going and rapidly evolving debate regarding LDL cholesterol and CVD.
Action points are , I would argue, are the most important takeaway. What should we eat every day? Eg Oats, only eat 'good oats ' what does this mean in practice? Thank you.
Thank you Sarah for a wonderful exemplar of this big hitter Cholesterol , always in my vision each time I have a test , albeit it did go down when I was on a plant based diet ….sits about 5mml in total With a ratio of 3 to 2 mml HDL to LDL
Statins definitely reduced my father's cholesterol but caused neuropathy and dementia. I would have to have many consults with different doctors/clinicians to go on a statin.
David Diamond has just put up a more scientific explanation of this topic on RU-vid. He shows that a high level of LDL is only a risk factor for heart disease when the body is metabolically unwell. Good try Zoe, but no cigar!
@@axelf4515 “PlantChompers” being very skilled at selecting pro-plant-based data from the (now hugely available) studies that support his (laudable) ethics…just as Diamond perhaps did on occasion to support his (equally laudable) anti-diabetes work. Welcome to our confusing hyper-informed world!
And you believe plantchompers bcz of ????? They are the vegan/vegetarian woowoos. When pc starts differentiating between fresh meats ethically raised and way overly processed meat with added sugar, salt, and chemical compounds that are affected by heat then I might listen. Pc just lumps meat into bad for you mentality. No thx. I’ll Stew me up some whole tomatoes, celery, leeks and finish with chopped chard and land it on some whole brown rice. Oxalate city meets arsenic. Doesn’t matter if it’s organic or not. If you have never had an oxalate overload response in your esophagus or oxalate dump from joints … lucky you. I really don’t think we were designed to cook out oxalates, phytates, lectins and such from our food. We didn’t evolve thru learning how to cook plants to be safe to eat.
Sorry, but why is anyone listening to this contraindicated advice from these people? Cholesterol DOES NOT cause heart diease and NEVER needs lowering. My LDL is 355 - HDL 83- Trigs 30. Total cholesterol 11.3. My doctor panicked and told me I need a statin immediately. I said I think it's you that needs the statin looking at how worried you look. I said I don't need a statin, I need a new doctor. Your cholesterol is entirely under the control of your genes and they know exactly what they are doing. Taking a statin to artificially lower your LDL is insane. No wonder everyone is ill. This channel is decades out of date... in fact, the rubbish they come out with was never correct. The cholesterol heart hypothesis was a total fraud from the start. I am eating the carnivore diet and my health is now perfect. Everything that has plagued me for my entire life has now gone.
my triglycerides were very high and the GP wanted me to go on statins. I googled Dr Lustig and went off all sugar. even tomato sauce they went down and I didn't have to go on that awful drug. I haven't eaten anything with sugar honey etc for over a year now. easy when you know your health is at risk
But what foods do you enjoy eating. I have avocados for breakfast on bread with nuts in It's so difficult finding truly healthy bread which I can't cut out because what would I eat. I stopped sugar in coffee but I went back as it was too sour. There have to be some pleasure I what you eat
@@edwardknowlson1500Don’t eat anything prepackaged. Cook your own and avoid the carbs. Stevia with coffee if you hate bitter coffee. If you are over 25 there’s no “healthy” bread, but you can determine this with a cgm
Love to know how , perhaps Sarah would like to coach me personally as the Zoe consultant was not helpful. I signed up to Zoe in January, my cholesterol has risen but triglycerides fine. When logging my food if I rarely use butter Zoe tells me to choose a more healthy alternative. I use Virgin olive oil and try my hardest to eat an anti inflammatory diet as I suffer from Lipedema. Despite losing a significant amount of weight my bad cholesterol has risen and my good cholesterol has lowered.
When you loose weight the cholesterol in those diminishing fat cells is released into the bloodstream. This can appear as raised cholesterol. Once your weight loss stabilises your blood work will likely settle down. Loosing significant weight is a good thing. Especially if it’s visceral fat. Keep going, take note of things like blood pressure , waist size etc. If they’re all going in the right direction don’t worry about your cholesterol just now, keep an eye on it though once your weight is balanced. Well done. 👍🏼
You’re not alone! I’d say celebrate the fact that you’ve dropped the weight and focus on the overall health benefits of that achievement rather than worrying too much about one specific blood marker. After all, young Oxford / Harvard lipid “boffin”, Nick Norwitz, (rake thin Ulcerative Colitis survivor) proved that he could lower his own LDL by consuming junk-food (specifically Oreo cookies). He did it partly to illustrate the paradox that eating something so clearly bad for your overall health could also lower his LDL !
Fascinating conversation. Of great interest for my wife who is prone to having high LDL despite having a healthy diet and pretty active. My question is what about coconut oil? I’d like to hear Sarah’s opinion on whether it’s one to be avoided or used more.
I Learnt much about cholesterol but was a little concerned about the comment about consuming more seed oil. Seeds are good but much of the seed oil we consume is overly processed and oxidised - not good. There are some speciality cold pressed seed oils, but I've never seen any sold near my home. And it's still important to maintain a healthy omega 3 to 6 ratio. IMO you'd be better off with butter. Nuts were mentioned right after healthy seed oils. Nuts are great but are not seeds. I've cut out processed carbs and sugar. I eat meat, veg, fruit, and tons of dairy (love Greek yoghurt and cheese) inc butter and my cholesterol is lower than ever. My bmi is also below 25 for the first time in my life. My caveat is that I haven't done Zoe so don't know my 'type'. So can only say it worked for me. If you can't do without bread, you have to make your own out of whole grain wheat. Almost impossible to find healthy bread commercially. Read the back of the packet. Even the brown seeded loaves are described as 'white bread'.
Dr Sarah Berry.. I’m really proud of you by coming out and telling the world the truth about fat and cholesterol.. don’t forget triglycerides…We need to make a video with Dr Lustig and Dr Bikman… the world deserves to know the truth and stop the FDA from villainizing fat and cholesterol…
I thought the liver makes all the cholesterol I need to make cell wall, hormones, etc. High HDL has not been shown to decrease risks of cardiovascular disease and can be low when LDL-C is also low. Don’t we need to cut all saturated fat?
Conversation is on the right lines, but still pursues the myth that cholesterol causes heart disease. Low cholesterol has been shown time and again to cause a range of non-communicable disease, with minimal effec t on cardiovascular disease.
@@joybarnes5504 No. We judge by biology. There is no plausible mechanism by which the large cholesterol molecule can pass through the tight junctions of the cells lining the artery wall, having first removed the protective glycocalyx. Damage is caused by other factors, for example smoking, environmental chemicals, and especially seed oils and sugar. Studies going back to the early 1970s show no correlation between cholesterol levels and heart attacks.
Complex carbohydrates are good for your health. We just need less than people realize. More than 150g of carbohydrates daily is NOT recommended. There is a lot of good info out there to make good food choices. Forget the meat eater vs vegan. A good balanced nutritional diet is best. Eat more toward Mediterranean way of eating. The most important thing is to make every calorie nutritionally dense. Stay away from highly processed foods, and sugar (especially fructose). Don't eat too often. Don't eat too much. Stay hydrated. I consume 4 tablespoons of 100% Italian extra virgin olive oil, and 2 tablespoons of MCT oil a day. The olive oil is consumed in the AM, and the MCT oil is consumed in the PM.
And read “How statin drugs lower your cholesterol” (and kill you one cell at a time) by Dr Hannah and James Yoseph. Bit technical but reads like a mystery novel. All the players behind the scenes.
I appreciate the content and advice from this channel and particularly from Dr Berry but after much research into conflicting information on cholesterol I am convinced there is something not quite right here and possibly an 'agenda' pushed off the back of it. If I am wrong, please someone explain why and I'll feel much better. We all should know by now that the change in dietary guidelines in the 80s marked the start of a significant decline in public health in the UK and the truth that is now emerging about fats and cholesterol seems to be kept under wraps for reasons I won't get into for fear of sounding like a conspiracy theorist. Dr Berry and Zoe go some of the way to getting some of the myths out there. But then they appear to pedal other myths further, which might be convenient to them. LDL is not "bad cholesterol" - a cartoon villain. I understand there are different types of LDL. Yes you might have to simplify it because we are not all nutrition undergraduates, but most people can get their heads around how a person or thing cannot always have a binary good or bad label stamped on them - that nuances can exist. The type of LDL supposedly raised by saturated fat - 'buoyant' has no effect on cardiovascular health and is a false positive indicator of poor health. A rogue type raised by sugars and refined carbs is associated with heart problems. When doctors measure LDL they can't distinguish one type from the other. Person X with high LDL therefore could be doing better than person Y with low LDL but be considered worse. A lot of doctors don't know what they are doing sadly and real people are impacted. Saturated fat from butter and 'real' red meat therefore is not bad for you and does not give you "bad cholesterol". I am not saying it is good for you but it is not bad either in cardiovascular or cholesterol terms as this video tries to assert. Saturated fat is in every single plant and animal based food. You can't avoid it unless you have a diet of purely table sugar which is surely the worst thing you could do. Humans have evolved so many years with it except the last 40-50 years where they have been advised to avoid it and to have bread and cereal instead. You can't not consume saturated fat in moderation if you tried, because most foods contain more of the other types of fat than saturated fat - including strawberries, nuts, olive oil, beef steak and lettuce. Does anyone want to argue with that fact? An exception is dairy, which contains a higher proportion of saturated fat but it is a different type of saturated fat that Dr Berry admits is nuanced and potentially good for you. Dr Berry dispelled some of the myths but kept that one alive. It's great that eggs and some dairy are let off the hook now and can be considered a part of a balanced diet, but it just feels like another unjust attack by Zoe on Red meat and butter under false pretences. Is it possible to promote the virtues of a more plant based diet without spreading false information about alternatives? Open to correction, but this smells like an agenda.
Of course it’s an agenda! Zoe still clings on to their mantra of ‘eating whole grains’ and bad-mouthing red meat. Fast forward another 30 years and I believe the cholesterol noise will be quietened and the low carb diet will rein supreme.
Perfectly put, it's the sucrose PUFAs/TFAs that are evil. In another vid she says that fully hydrogenated (so no TFAs) seed oils (Frankenstein fats as one other poster put it) are OK. Rather than heavily processed commercial crap why not just use butter. It's my belief that TFAs are still in our food.
The problem is there is research that contradicts your assertion that buoyant ldl is fine…. And I am sure there is research that suggests it is fine. The real problem as Simon Hill said is that you can find research to support almost anything. My view is that science is not the final and indisputable source of knowledge and also I suspect as knowledge advances it will be found that diferent individuals respond to differing protocols as is suggested by things like the blood or genetic type based diet. Unfortunately so many RU-vidrs find it easier to push black and white absolutist views. Traditional Indian and Chinese mediicines understand this and its an integral part of their paradigm and precriptions
Food and nutrition is one of those areas where a lot of the science is fake news and you don't know what to trust. So any form of medicine which is more tailored and intuitive would probably help. There are just some things that seem so intuitively wrong though. Like ever since there was this obsession with cholesterol 40-50 years ago and solutions have been suggested its made people worse. I am sure there are some facts that everyone can agree on. LDL is a lipoprotein and not cholesterol. Also there is only one chemical formula for cholesterol and you can't have good or bad variants. Cholesterol is need to survive. Cells need cholesterol. LDL is built by the body to take cholesterol to the cells. So as soon as anyone says LDL is "bad cholestral", irrespective of whether their coat is white, hang on a minute. Always comes back to the question, why has health got worse on a macro level in the UK since there has been this obsession with lowering cholesterol and saturated fat? Will somebody admit they were wrong, or is there too much vested interest in sticking with the status quo we now have? This video dispells some of the myths and not others, depends whether it fits with their own agenda and all I am saying to readers is don't trust this video for sound advice any more than you'd trust me - I.e. not very much.
I learnt recently that I have high LDL and it is the most frustrating thing! I'm plant based, I eat so much of the foods listed in the Portfolio Diet, I'm not post menopausal... I admit to being partial to hot chips but surely a small serving no more than once a week isn't the culprit! I'm going to try a plant sterol supplement and I guess maybe psyllium husks.
great information. Any research about people with Gilbert's disease (decreased activity of the bilirubin uridine diphosphate glucuronosyltransferase enzyme) and high levels of LDL ?
What is considered a very high overall cholesterol total? I’ve been told mine is 6.8. I am 70, hypothyroid, taking Eltroxin replacement hormone and also have had my gall bladder removed over thirty years ago. I have been told I will naturally have a higher cholesterol count - is that correct? Would love your comments.
The UK uses a differently scale than we do in the US. When you see the report there should be a “reference range” of normal results. Along side your results.
@@lizh7930 I looked it up. Ideally you’d want your total cholesterol to be less than 5. HDL above 1. Non-HDL less than 4. But you need to talk with your provider to see what your acceptable ranges would be.
