For many years, the consensus has been that a high-fat diet leads to an increase in harmful cholesterol, which in turn results in heart attacks. This oversimplified belief is not accurate, as the type of fat consumed is more important than the quantity. It’s critical to distinguish between unhealthy and healthy fats to maintain good health and reduce the risk of heart disease.
Trans Fats and Saturated Fats: The Bad Guys
Trans fats, found in fried food and numerous highly-processed foods, and excessive amounts of saturated fats, are considered unhealthy. They can promote high cholesterol and are primary triggers for inflammation, which is an underlying factor in many chronic diseases, including heart disease.
Omega-3, Omega-9, and Monounsaturated Fats: The Good Guys
On the other hand, consuming healthy fats – such as Omega-3, Omega-9, monounsaturated fats, and nutritious oils like coconut oil – can be beneficial for our health and help reduce cholesterol and inflammation. These fats are necessary for good cardiovascular health, brain health, hormone balance, and inflammation regulation.
There are also lesser-known benefits in organic red meat and butter, such as vitamins B12 and E. The reality is that many people who suffer heart attacks have normal cholesterol levels. The myth that high cholesterol causes atherosclerosis (hardening of the arteries) and heart disease is gradually being debunked as new pieces of research become available.
The Role of Sugar and Inflammation in Heart Disease
The true culprit behind cardiovascular illness and abnormal cholesterol production in modern times is sugar. Table sugar, high fructose corn syrup, and refined flour products cause blood glucose levels to spike, leading to insulin resistance and chronic inflammation. These are two significant factors in developing heart disease.
Blood sugar imbalances, caused by high-carbohydrate, processed food diets, decrease levels of good cholesterol and increase levels of triglycerides and inflammation.
The Importance of Nutrient-Rich Fats and Vitamins
Deficiencies in vitamins A, D, E, and the family of B vitamins – particularly B6 and B12 – are also significant contributors to heart disease. These vitamins and antioxidants can be found in whole, unprocessed foods and healthy fats, as well as in moderate amounts of high-quality saturated fats like butter.
Dietary cholesterol also comes in various forms. Good cholesterol is called HDL, while LDL is considered the bad type. The size of LDL cholesterol particles is more critical than the quantity, as large, fluffy LDL particles are much less likely to harm your arteries than small, dense particles. The immune system’s response to the penetration of the arteries by these smaller particles leads to inflammation and consequently, atherosclerosis.
A study by Harvard Medical School demonstrated that people with elevated C-reactive protein levels, which is an indicator of inflammation, had higher risks of heart disease than those with high cholesterol. Cholesterol becomes problematic when it is oxidized due to chronic inflammation, toxins, and free radicals, causing a vicious cycle of inflammation within the cardiovascular system.
Reducing Inflammation: Diet, Supplements, and Stress Relief
To maintain overall good health, it is vital to reduce inflammation through a balanced diet, supplements, and proper stress relief. Cutting back on white, refined carbs and processed foods with rancid vegetable oils (trans fats) will assist the body in reducing inflammation levels, promoting healing of chronically inflamed tissues.
A balanced, whole foods diet helps stabilize blood sugar levels, allowing the body to heal more effectively. A diet rich in seasonal fruits and vegetables, supplemented with fish oil (a high-quality source of Omega-3 fats), B vitamins, and targeted herbs and nutrients can also help control blood sugar and inflammation. In turn, managing inflammation and consumption of beneficial fats can offer numerous other health benefits.
