Maligned cholesterol

Everything you knew about cholesterol turned out to be untrue

Vyacheslav Golovanov, GeekTimes (translation)

In 2013, when I published the results of my experiment to increase testosterone levels, many commentators scolded me for recommending diets high in fat and cholesterol. If you believe them, I advertised a dangerous diet leading to heart problems and obesity, despite the fact that I published the results of my blood test, which showed a high cholesterol content.

I don't blame them for criticizing. Most of them, like me, grew up in the 80s and 90s, when it was believed that diets high in cholesterol and fat would lead to heart disease and other problems.

But everything that people know about cholesterol turned out to be untrue. This includes me and what I found to be an unambiguous link between this lipophilic molecule and testosterone.

Mr. Cholesterol is not a villain. He was simply misunderstood. Today we will share everything you need to know about Mr. Cholesterol and reveal all the secret information about this good guy.

The Benefits of cholesterol

Without cholesterol, you will die.

Cholesterol is a raw material used by your body for various purposes. For example, the membranes of all your cells are partially composed of cholesterol. Without it, we would be gelatin bubbles – our cells would have no structure.

In addition, cholesterol has the following advantages:

Sex hormones consist of cholesterol. Testosterone – the hormone that grows chest hair and gives you strength – consists of cholesterol. And not just him. Estrogen and sex hormones needed by women are also made from cholesterol.

Cholesterol is a precursor to testosterone, so a common side effect in men taking cholesterol–lowering medications is a decrease in libido and the appearance of erection problems. Several studies have confirmed the link between low cholesterol and low testosterone levels.

Is the opposite true? Will an increase in cholesterol intake increase testosterone levels? In my cholesterol-raising experiment, I assumed so, so I devoured eggs and red meat for three months. However, after conducting additional research, I did not find any work where this issue was investigated, which is surprising. Researchers know that the Leydig cells in the testicles–the ones that create testosterone – consume more cholesterol than other cells. But where they get the extra cholesterol is unknown. Leydig cells can create their own cholesterol for testosterone when its level drops; but if Leydig cells have to do this, testosterone levels drop. Perhaps the gap is being filled by the cholesterol being eaten? One of the studies showed that olive oil helps Leidik cells absorb more cholesterol, and this increases testosterone levels. Do not spare olive oil for salad!

Tim Ferris experimented with increasing testosterone levels by absorbing large amounts of cholesterol – in the form of whole milk cocktails and four raw eggs–before going to bed. It turned out that the testosterone level in the morning increased, compared to those days when he did not drink a cocktail. This is another experiment, and it does not claim to be the ultimate truth, but the result itself is interesting.

Bottom line: increasing cholesterol intake may or may not increase testosterone levels. But, one way or another, eating low-carbon and high-protein foods, you can get additional health bonuses. For example, weight loss and muscle building – which will definitely increase your testosterone levels.

Vitamin D is made up of cholesterol. "Vitamin D" is so incorrectly called because it is actually a hormone. And just like cholesterol, it serves as a precursor to sex hormones, it is also needed for the production of the hormone "Vitamin D". When cholesterol in the skin is exposed to sunlight, in particular UV-B rays, a chemical reaction occurs with the production of vitamin D3. The same can be achieved through eating vitamins, but if your body makes it for free from cholesterol and the sun, you can take advantage of it.

Our bodies use vitamin D for various important things – immunity, regulation of calcium and phosphates, reduction of inflammation, and gene expression. An increase in its level is associated with improved intellectual and emotional health and an increase in testosterone levels.

So what are you waiting for? Put cholesterol into action with the help of the sun.

Bile acids consist of cholesterol. The steak you ate at dinner needs to be digested so that your body can use its nutrients. Bile acids play an important role in this. And they are made from our handy friend, Mr. Cholesterol.

Cholesterol is vital for brain health. Your brain is filled with cholesterol. It uses cholesterol not only to make new nerve cells, but also to maintain their integrity and ensure cellular interaction, for which it helps to form the myelin sheaths covering the cells.

Studies have found that low cholesterol (160 mg/dl or less) can be associated with memory loss, depression and aggression. Some studies show that cholesterol may be involved in the effective release of neurotransmitters. Without it, the brain would not be able to create all the cellular connections necessary for clear thinking.

If you want to quickly increase your cholesterol intake, eat the brains of other animals. Seriously. Mega-doses of cholesterol – squirrel brains mixed with eggs.

Cholesterol can help to cope with infections. Studies have found an inverse correlation between cholesterol levels and infections – the lower the cholesterol level, the more susceptible you are to diseases. How does cholesterol fight infections? Studies show that LDL (the so–called "bad" cholesterol - about it below) plays a role in stimulating our immune system to fight infections. When cholesterol levels drop, some antibodies are not produced enough.

Why cholesterol has a bad reputation

If cholesterol is so good for health, why does it have such a bad reputation?

As usual, the answer lies in poor-quality science and politics.

In the 1950s, Ancel Keys, a scientist who created dry rations for soldiers of the Second World War, noticed that well-fed directors of firms are more susceptible to heart disease, and malnourished people living in post-war Europe suffer from them less often. Keyes suggested that the American diet, saturated with fat and foods high in cholesterol, was responsible for this, and came up with a study to prove it.

His famous study "Seven Countries" was the first long-term study of the effect of diet on health. He tracked the consumption of saturated fats and cholesterol in seven countries and found a seemingly perfect relationship between the number of heart diseases and the frequency of use of these substances. His data confirmed his predictions.

Other researchers immediately began to question the correctness of this work. British doctor John Yudkin was particularly skeptical of him. Yudkin conducted a similar study and found several countries in which the absorption of saturated fats in an amount greater than the average was adjacent to a smaller number of heart diseases. Yudkin and others accused Keyes of biased choice of countries made to prove their hypotheses. They argued that it is not cholesterol and fat that lead to heart disease, but sugar consumption.

But because of Keyes' role in developing consumption standards for soldiers during World War II, he was able to greatly influence congressmen, agency bureaucrats and the media. Supported by the research results, Keyes began lobbying the U.S. government with recommendations of diets low in fat and cholesterol. In 1977, Senator George McGavern, chairman of the Committee on Nutrition and Human Needs, published dietary guidelines based on Keyes' research that radically changed the consumption of food by Americans. The regulations called for diets low in fat and cholesterol, and high in carbohydrates from vegetables and cereals. The USDA recommended consuming no more than 300 mg of cholesterol per day. And that's not very much. Two eggs contain 374 mg of cholesterol.

As a result, there was a boom in "low-fat" and "heart-healthy" foods. Fat-free cookies, cholesterol-free margarine, and fat-free potato chips occupied store shelves. Americans have replaced the natural food consumed for centuries, made in the laboratory and in factories. They stopped eating eggs and butter, switched from whole to skim milk, and abandoned bacon.

Moreover, pharmaceutical companies joined this boom and came up with cholesterol-lowering drugs, calling them statins. Statins block the substance required by the body to produce cholesterol. Doctors started prescribing these medications in buckets to everyone with cholesterol levels exceeding the norm.

But something unexpected happened.

Despite the fact that more and more Americans were eating low-fat, low-cholesterol foods, the number of heart diseases and overweight people continued to increase. Why would that be?

It turned out that Yudkin and his colleagues were right. People gained weight and suffered from heart disease not because of cholesterol and fat - it was all the fault of sugar and fast carbohydrates. And how did manufacturers replace the lack of fat in their "heart-healthy products"? Of course, sugar and fast carbohydrates. And cholesterol-free margarine was made from hydrogenated vegetable oil, which contained fat containing trans isomers of fatty acids, actually associated with heart disease and heart attacks.

These supposedly heart-healthy diets from the 70s caused enormous damage to the cardiovascular systems of tens of millions of Americans.

And statins that lowered cholesterol levels lowered it too actively. Many patients began to complain of memory loss, depression, increased infections, erection problems and a decrease in testosterone levels. The researchers found that in many patients, the statin brought down cholesterol levels so much that the body lacked it for healthy functioning.

Fortunately, in recent years we have come to our senses about fats and cholesterol. Recent studies confirm what scientists knew 60 years ago. It's not cholesterol and saturated fat that lead to heart disease – sugar is to blame for everything, along with other life factors such as stress and a sedentary lifestyle.

As a result, government organizations and public health institutes are withdrawing their strict cholesterol limits. In 2015, the Committee on Consumption Standards issued a draft document stating that cholesterol consumption has virtually no effect on heart disease and that people should not worry about how much cholesterol they eat. And although the committee does not issue official regulations, the agencies that publish them usually adhere to the recommendations of this committee.

Many doctors already prescribe statins with great restrictions. Instead of prescribing them to all people with high cholesterol, doctors prescribe them only to people with a high risk of heart disease. And which of the patients is at high risk? In fact, someone who already has such a disease.

Where does the body get cholesterol from

Your body produces about 80% of the cholesterol it needs, and gets the remaining 20% from food.

20-25% of the cholesterol produced by the body is created in the liver from fatty acids. It is also produced in the intestines, adrenal glands and reproductive organs.

When you consume food containing cholesterol, your body uses it. If you absorb a lot of cholesterol, the body will reduce its production. If you don't absorb a lot of cholesterol, the body will increase its production. So if you eat as many eggs and bacon as you can (as I did), your cholesterol levels probably won't change (I did).

Genetics, not diet, seems to play a big role in cholesterol levels.

What is good and bad cholesterol: HDL and LDL

Cholesterol is carried in the blood by proteins connected to it. These combinations of cholesterol and proteins are called lipoproteins. Lipoproteins are usually divided into two groups based on their density: high-density lipoproteins (HDL, HDL) and low-density lipoproteins (LDL, LDL).

For years, doctors and researchers have called HDL "good cholesterol" and LDL "bad." Approximately so, but recent studies have discovered much more complex nuances in HDL and LDL cholesterol types. For example, not all LVPS are good, and not all LNAs are bad. Let's take a look at the details regarding these two groups.

HDL cholesterol. Doctors call him "good" because he removes the so-called "bad" LDL cholesterol from the body. It carries cholesterol away from the body tissues and back to the liver, where it turns into bile and is excreted from the body. HDL gets rid of excess cholesterol and prevents it from accumulating in the arteries.

Since HDL is a garbage truck for cholesterol, the more of it, the better. Recent studies indicate that the HDL content should exceed 60 mg/dl.

And although HDL is generally good, recent studies have discovered that not all HDL are equally useful. There are two subtypes of them – one is useful, the other is not very. HDL-2 particles are large, buoyant and best protect against the accumulation of LDL. They also have an anti-inflammatory effect. In general, the amount of HDL should be high, but HDL-2 should be more than HDL-3. New tests can help to separate the number of these two subtypes, and researchers are already developing procedures that help reduce the amount of HDL-3. But in general, you don't have to worry about such subtle differences – in general, a large number of HDL is good.

To increase it, you need to exercise, not smoke and increase the consumption of healthy monounsaturated fats – olive oil, avocado, fish, nuts.

LDL cholesterol. It is considered bad cholesterol, as it can accumulate in the arteries and interfere with the flow of blood. Unlike HDL, LDL promotes the penetration of cholesterol into the body after its production by the liver.

And although the body needs cholesterol delivered by LDL, too much cholesterol will lead to health problems when it starts accumulating in the arteries. Researchers and doctors recommend that the cholesterol level should not exceed 100 mg/dl.

But, as in the previous case, LNP are different. There are two types of them – one is very harmful, and the other causes problems only after oxidation. LDL-A are large and fluffy molecules that do not harm you if they are not damaged by oxidation that occurs after the addition of free radicals. In this case, cholesterol turns into plaques. Researchers believe that LDL-A does not affect the occurrence of heart disease or other problems with the cardiovascular system.

LNP-B is a bad subspecies. They are small, hard and dense, and cause your arteries to harden. In general, it is necessary to strive to reduce LDL levels, but it is better to have more LDL-A and less LDL-B. Now it is possible to measure the amounts of both types in the blood.

To lower LDL levels, you need to get rid of excess fat and increase HDL levels using the above methods. Studies show that increasing saturated fat intake helps to lower the number of LDL-B particles in the blood.

Lipoprotein (a) (LP(a); Lp(a)) is the "alpha particle of cholesterol". HDL and LDL receive the lion's share of attention, but there is a third type of lipoprotein, which may affect the increased risk of heart disease more than HDL and LDL combined. LP (a) is a very small, but highly inflammatory particle that leads to the formation of blood clots in the blood – and they can already lead to coronary heart disease and strokes. LP(a) is so bad that cholesterol expert Dr. Stephen Sinatra called it the "alpha particle of cholesterol."

In small quantities, it does not cause problems. It benefits by helping to repair and repair damaged vessels. Problems begin when the body needs to use LP (a) frequently for these needs – in cases where chronic inflammation is present in the body.

Most blood tests for cholesterol do not measure LP (a), so to find out your level, you will have to look for a test that measures it specifically. Ideally, its level should not exceed 30 mg / dl. Its level is mainly determined genetically, so if you have had cases of arterial diseases in your family, you need to check the level of LP (a).

The currently recommended therapy for high levels of LP (a) is 1-3 grams of niacin (nicotinic acid) daily. It is also known as vitamin B3. Taking such high doses, you can experience the so–called "niacin blush" - harmless, but unpleasant redness and warming of the skin. To control the process, start taking 100 mg and slowly increase the dose. [consult a specialist! – approx.transl.]

Doctor, tell me frankly: can I eat cholesterol?

First of all, I'm not a doctor, I only play doctor on the internet. Based on my research of existing scientific papers, it turns out that most people can absorb cholesterol no less than Ron Swanson, without increasing cholesterol levels in the blood and without putting themselves at risk of heart disease. A very small percentage of people have a genetic predisposition to increase cholesterol levels in the blood when it is actively absorbed. They need to keep track of how much they eat. To find out if you have an "increased reaction" to it, you need to consult a doctor.

The same goes for fat. Studies have found no specific links between fat and heart disease – for both saturated and unsaturated fats. Trans fats should be avoided. This is artificially made fat, which leads to heart problems and other problems of the cardiovascular system. Try to stick to a diet of natural products.

Now you know that you don't have to push Mr. Cholesterol away from you. Invite him to a breakfast of eggs and bacon, and thank him for improving brain function, fighting infections, and possibly increasing testosterone levels.

Portal "Eternal youth" http://vechnayamolodost.ru  24.10.2016