These 5 simple but effective lifestyle changes are:
Despite what you may believe to the contrary, your biggest enemies are sugar, refined carbohydrates and processed foods, not the saturated fat found in eggs, lard and butter.
However, fat leads to LDL cholesterol, or “bad” cholesterol, so it’s clear why you’re confused. Conventional belief is that high LDL is associated with heart disease and that saturated fat increases LDL levels.
However, there are two types of LDL cholesterol particles:
The second is harmless and studies have shown that they do not cause. On the other hand, small, dense LDL particles can lead to plaque formation in the arteries. Specifically, trans fats promote small, dense LDL, and large, fluffy fats promote large, benign LDL.
In addition, studies have shown that consumption of refined sugars and carbohydrates, including soda, bread, and bagels, increases the number of small, dense LDL particles. This means that our health and bodies may suffer more from the combination of trans fats and refined carbohydrates than from saturated fats.
However, because of speculation about cholesterol levels, industrial low-fat foods, harmful trans fats (such as margarine, vegetable oils), processed fructose, and many refined sugars have replaced healthy saturated fats such as lard and butter.
This trend has led to increased rates of obesity and heart disease.
A heart healthy diet
To prevent heart disease, your diet should contain trans fats, so avoid all processed foods. In addition, insulin and leptin resistance caused by excessive consumption of grains and sugar should be addressed. To reduce the risk of heart disease, you should follow the following recommendations.
- You should eliminate grains, sugar and processed fructose from your diet. On the other hand, your diet should be rich in organic foods. So you need to use the following. vegetables – as much as possible
Low to medium high quality protein
High-quality healthy fats are monounsaturated and saturated fats from animal and tropical oil sources. For optimal health, most people need 50-85% fat in their diet, which is much higher than the 10% currently recommended. These are rich sources of healthy fats: raw milk, grass-fed meat, and organic pastured egg yolks. , coconut and coconut oil, raw nuts such as almonds, pecans, macadamia, and seeds, butter made from organic grass-fed milk, unheated organic nut butters, and avocados.
In addition, balancing the ratio of omega-3 to omega-6 is really important for cardiovascular health. For example, these fatty acids cause arterial tissue to produce prostacyclin, which regulates blood flow.
Omega-3 deficiency in the body is linked to many serious mental and physical health problems and may contribute significantly to 96,000 premature deaths each year.
Therefore, it is recommended to use wild-caught oily fish (such as anchovies, sardines) or high-quality krill oil. In addition, you should avoid most vegetable oils.