If you’re concerned about cholesterol, the following information may surprise you

In this discussion, we’ll explore what actually clogs our arteries, which has been debated for several generations. Research since the early 1950s, such as Ansel Benjamin Keys’ flood study, has shown that cholesterol is not the main culprit. 

Many studies, including the Leon heart study from France and the nurse’s health study, have demonstrated that lifestyle factors such as avoiding smoking, drinking, exercising, maintaining a healthy weight, and eating a wholesome low glycemic or low sugar diet with fiber and plenty of Omega-3s have a more significant impact on reducing cardiovascular disease than cholesterol. 

Researchers in Japan found that those with the highest cholesterol levels tend to live longer than those with low cholesterol levels.

When Americans were consuming whole full-fat foods like cream butter and raw milk from pasture-raised cows, the rate of heart disease was significantly lower. 

However, once we became afraid of cholesterol and switched to vegetable oils, hydrogenated fats, and trans fats such as margarine and Crisco, the levels of obesity, diabetes, and heart disease skyrocketed. 

To understand how we test our risk for heart disease, we measure total cholesterol, HDLs, good cholesterol, and LDLs, the bad cholesterol. However, recent research has shown that this approach is no longer relevant, and we need to change our thinking about cholesterol.

Cholesterol

Cholesterol is essential to help build up our cell walls, nourish our nerve tissue and brain, and supply the raw materials for our adrenal and sex hormones. 

Cholesterol cannot travel in the bloodstream by itself, so the body uses lipoproteins to transport it around. 

These lipoproteins, which come in different types, carry cholesterol through the bloodstream. While some lipoproteins are light and fluffy and protect our arteries, the smaller, denser, oxidized LDLs can dig into the arterial walls and start a whole inflammatory process that ultimately creates plaque. 

Inflammation

Inflammation is the body’s response to an injury or infection, and while it usually goes away, chronic inflammation can lead to significant health problems, including heart disease.

Inflammation and oxidation are two related processes that play important roles in the human body.

Inflammation is the body’s natural response to injury or infection. It involves activating immune cells and releasing signaling molecules called cytokines, which help recruit more immune cells to the site of injury or infection. 

Inflammation can be acute, a normal and necessary response to injury, or chronic, leading to tissue damage and disease if left unchecked.

Oxidation

Oxidation, on the other hand, is a chemical reaction that occurs when oxygen interacts with other molecules. It can lead to the production of free radicals, highly reactive molecules that can cause damage to cells and tissues. 

The body has natural defenses against oxidative damage, including antioxidant enzymes and molecules that neutralize free radicals.

Inflammation and oxidation are closely linked, as inflammation can lead to oxidative stress, exacerbating inflammation. 

Chronic inflammation, for example, can lead to sustained oxidative stress, which can contribute to the development of various chronic diseases, including cardiovascular disease, diabetes, and cancer.

Several lifestyle factors can help reduce inflammation and oxidative stress, including eating a healthy diet rich in antioxidants, regular exercise, managing stress, and avoiding smoking and excessive alcohol consumption. 

Some supplements and medications may help reduce inflammation and oxidative stress, although it is important to consult a healthcare provider before starting any new supplement or medication.

Chronic inflammation and oxidative stress can both have negative effects on our health. Chronic inflammation has been linked to several chronic diseases, including cardiovascular disease, diabetes, and some types of cancer. 

Oxidative stress occurs when an imbalance between free radicals and antioxidants in the body leads to damage to cells and tissues.

Inflammation and oxidative stress are often interconnected, as oxidative stress can lead to inflammation, which can cause oxidative stress. 

One way this happens is through producing reactive oxygen species (ROS) during inflammation, which can cause damage to cellular components such as DNA, proteins, and lipids. This damage can then trigger further inflammation, creating a vicious cycle.

Many factors can contribute to chronic inflammation and oxidative stress, including poor diet, lack of exercise, environmental toxins, and chronic stress. 

Healthy lifestyle choices such as eating a nutrient-dense diet, regular exercise, reducing exposure to environmental toxins, and practicing stress-reducing techniques such as meditation or yoga can help reduce inflammation and oxidative stress and improve overall health.

Oxidative stress and atherosclerosis

Additionally, certain nutrients and compounds found in foods and supplements have been shown to have anti-inflammatory and antioxidant properties, such as omega-3 fatty acids, polyphenols, and vitamin C. Incorporating these into your diet can also be beneficial for reducing inflammation and oxidative stress.

Oxidative stress can also contribute to the hardening of arteries, a condition known as atherosclerosis. 

This occurs when fatty deposits, or plaques, build up in the walls of arteries, causing them to narrow and harden. Oxidative stress can damage the cells lining the artery walls, leading to inflammation and the release of chemicals that attract immune cells. 

These immune cells can then penetrate the artery walls and contribute to forming plaques.

In addition, oxidative stress can also contribute to forming foam cells, a type of immune cell that accumulates cholesterol and other lipids. Foam cells can further contribute to developing plaques by releasing substances that attract more immune cells and promote inflammation.

Furthermore, oxidative stress, such as nitric oxide, can damage the molecules that help keep arteries flexible and healthy. Nitric oxide helps relax the walls of arteries, allowing blood to flow more easily. When nitric oxide levels are reduced due to oxidative stress, the arteries become stiffer and less able to expand and contract in response to changes in blood flow.

Overall, oxidative stress is a key factor in the development of atherosclerosis, and reducing oxidative stress may help prevent or slow the progression of this condition.

Reversing inflammation and oxidative stress can be achieved through various lifestyle changes and dietary modifications. Some effective ways to reduce inflammation and oxidative stress include:

1. Eating a balanced diet: Incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet can help reduce inflammation and oxidative stress. Avoiding processed foods and excessive saturated and trans fats can also help.
2. Regular exercise: Regular physical activity can help reduce inflammation and oxidative stress. Exercise helps improve circulation, reduce blood pressure, and improve insulin sensitivity.
3. Stress reduction: Chronic stress can increase inflammation and oxidative stress. Practicing stress-reducing activities such as meditation, deep breathing, yoga, or tai chi can help.
4. Getting enough sleep: Getting adequate sleep can help reduce inflammation and oxidative stress. Aim for 7-8 hours of sleep per night.
5. Taking supplements: Certain supplements such as omega-3 fatty acids, curcumin, and vitamins C and E can help reduce inflammation and oxidative stress.

By incorporating these lifestyle changes and dietary modifications, it is possible to reduce inflammation and oxidative stress and improve overall health. 

However, consulting with a healthcare provider before significantly changing your diet or lifestyle is important.

In conclusion, 

It’s important to recognize that cholesterol is not the only factor contributing to heart disease. A healthy lifestyle that includes exercise, a balanced diet, and avoiding smoking and drinking can significantly reduce the risk of developing cardiovascular disease. 

Understanding the role of cholesterol and lipoproteins can help us make informed decisions about our health and reduce our risk of heart disease.