Free Food for Life: How the New Four Food Groups Can Save Your Life by M. D. Neal Barnard
Authors: M. D. Neal Barnard
level of 205. In a country where half the people die of heart disease, being near the average is not such a great thing. So why was 200 used as a goal? Because it was easy to reach. For most people, it is not difficult to lower the cholesterol level to 200. Unfortunately, setting the “desirable” level at 200 falsely suggested to people with cholesterol levels of 190 or 180 that there was nothing to worry about.
When doctors measure cholesterol levels, they first look at your
total
cholesterol level because it is a good, quick guide to your risk. Then, for a more exact guide, they divide your total cholesterol by your HDL level because they know that the lower your total cholesterol, the better and the higher your HDL (“good cholesterol”) the better. The ratio of total cholesterol to HDL should, ideally, be about 3.0 to 1. Most Americans, unfortunately, are nowhere near that level. The average American male’s ratio is 5.1 to 1. A recent study showed that Boston Marathon runners have an average ratio of 3.5 to 1. Vegetarians do the best, averaging about 2.9 to l.2 Smoking and obesity appear to lower HDL, but HDL can be raised somewhat by vigorous exercise and vitamin C-rich foods. 3
T RIGLYCERIDES
Triglyceride
is simply a technical term for the type of fat the body stores. From the various foods we eat, triglyceride molecules are assembled in the liver, packed into VLDL, and sent via the bloodstream to your thighs and hips and abdominal fat areas, where they wait until they are needed. Sometimes, of course, they wait a very long time.
Triglyceride levels above 200 mg/dl are generally considered to be elevated. But let your doctor interpret this level in light of your other cholesterol measurements. Some studies have linked high triglyceride levels to increased risk of heart disease, but some researchers believe that this only applies to those who also have high cholesterol levels.
People who follow low-fat, high-carbohydrate diets tend to have very lowcholesterol levels and a low risk of heart disease. But their triglyceride levels rise somewhat, which has puzzled some doctors. What is happening is that some of the carbohydrate in the diet is simply being converted to triglycerides for transport and storage in the body. This is normal, and apparently not related to heart disease. 4
On the other hand, levels that are extremely high (greater than 1,000 mg/dl) can spell real trouble, particularly inflammation of the pancreas, and medical treatment is necessary.
How to Lower Your Cholesterol
Most people can lower their cholesterol levels quite dramatically. Do not be discouraged if the American Heart Association diet or a similar chicken-and-fish diet did not do much for you. These are very weak programs. Many people falsely conclude that they cannot lower their cholesterol levels because the diet they tried had little effect. Let’s try a more powerful program.
There are foods that are valuable allies, which you will want to include in your regular menu. There are others that you will want to avoid. First, the problem foods.
A NIMAL P RODUCTS : C HOLESTEROL AND F AT
Animal products contain two ingredients that drive your cholesterol level up: cholesterol itself and saturated fat. They have other serious problems, too, including too much iron and an absence of fiber and antioxidant vitamins. First, let’s look at cholesterol.
Cholesterol is something animals produce in their bodies, and
all animal products contain cholesterol
. If you eat part of an animal or a glandular secretion like milk, you will get a dose of cholesterol. In turn, this will increase the amount of cholesterol in your blood. Every 100 mg of cholesterol you eat in your daily routine adds roughly five points to your cholesterol level. (Everyone is different, and this number is an average.) In practical terms, 100 mg of cholesterol is four ounces of beef, or four ounces of chicken, or half an egg, or three cups of milk.
It may surprise you to
When doctors measure cholesterol levels, they first look at your
total
cholesterol level because it is a good, quick guide to your risk. Then, for a more exact guide, they divide your total cholesterol by your HDL level because they know that the lower your total cholesterol, the better and the higher your HDL (“good cholesterol”) the better. The ratio of total cholesterol to HDL should, ideally, be about 3.0 to 1. Most Americans, unfortunately, are nowhere near that level. The average American male’s ratio is 5.1 to 1. A recent study showed that Boston Marathon runners have an average ratio of 3.5 to 1. Vegetarians do the best, averaging about 2.9 to l.2 Smoking and obesity appear to lower HDL, but HDL can be raised somewhat by vigorous exercise and vitamin C-rich foods. 3
T RIGLYCERIDES
Triglyceride
is simply a technical term for the type of fat the body stores. From the various foods we eat, triglyceride molecules are assembled in the liver, packed into VLDL, and sent via the bloodstream to your thighs and hips and abdominal fat areas, where they wait until they are needed. Sometimes, of course, they wait a very long time.
Triglyceride levels above 200 mg/dl are generally considered to be elevated. But let your doctor interpret this level in light of your other cholesterol measurements. Some studies have linked high triglyceride levels to increased risk of heart disease, but some researchers believe that this only applies to those who also have high cholesterol levels.
People who follow low-fat, high-carbohydrate diets tend to have very lowcholesterol levels and a low risk of heart disease. But their triglyceride levels rise somewhat, which has puzzled some doctors. What is happening is that some of the carbohydrate in the diet is simply being converted to triglycerides for transport and storage in the body. This is normal, and apparently not related to heart disease. 4
On the other hand, levels that are extremely high (greater than 1,000 mg/dl) can spell real trouble, particularly inflammation of the pancreas, and medical treatment is necessary.
How to Lower Your Cholesterol
Most people can lower their cholesterol levels quite dramatically. Do not be discouraged if the American Heart Association diet or a similar chicken-and-fish diet did not do much for you. These are very weak programs. Many people falsely conclude that they cannot lower their cholesterol levels because the diet they tried had little effect. Let’s try a more powerful program.
There are foods that are valuable allies, which you will want to include in your regular menu. There are others that you will want to avoid. First, the problem foods.
A NIMAL P RODUCTS : C HOLESTEROL AND F AT
Animal products contain two ingredients that drive your cholesterol level up: cholesterol itself and saturated fat. They have other serious problems, too, including too much iron and an absence of fiber and antioxidant vitamins. First, let’s look at cholesterol.
Cholesterol is something animals produce in their bodies, and
all animal products contain cholesterol
. If you eat part of an animal or a glandular secretion like milk, you will get a dose of cholesterol. In turn, this will increase the amount of cholesterol in your blood. Every 100 mg of cholesterol you eat in your daily routine adds roughly five points to your cholesterol level. (Everyone is different, and this number is an average.) In practical terms, 100 mg of cholesterol is four ounces of beef, or four ounces of chicken, or half an egg, or three cups of milk.
It may surprise you to
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