Dietary Changes for Artery Health

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝How does your diet change clean out your arteries of the bad cholesterol?❞

There’s good news and bad news here, and they can both be delivered with a one-word reply:

Slowly.

Or rather: what’s being cleaned out is mostly not the LDL (bad) cholesterol, but rather, the result of that.

When our diet is bad for cardiovascular health, our arteries get fatty deposits on their walls. Cholesterol gets stuck here too, but that’s not the main physical problem.

Our body’s natural defenses come into action and try to clean it up, but they (for example macrophages, a kind of white blood cell that consumes invaders and then dies, before being recycled by the next part of the system) often get stuck and become part of the buildup (called atheroma), which can lead to atherosclerosis and (if calcium levels are high) hardening of the arteries, which is the worst end of this.

This can then require medical attention, precisely because the body can’t remove it very well—especially if you are still maintaining a heart-unhealthy diet, thus continuing to add to the mess.

However, if it is not too bad yet, yes, a dietary change alone will reverse this process. Without new material being added to the arterial walls, the body’s continual process of rejuvenation will eventually fix it, given time (free from things making it worse) and resources.

In fact, your arteries can be one of the quickest places for your body to make something better or worse, because the blood is the means by which the body moves most things (good or bad) around the body.

All the more reason to take extra care of it, since everything else depends on it!

You might also like our previous main feature:

All Things Heart Health

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    • Plum vs Persimmon – Which is Healthier?

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      Our Verdict

      When comparing plum to persimmon, we picked the plum.

      Why?

      Looking at the macros first, persimmon has 3x the carbs for only the same amount of fiber, on account of which plum has the lower glycemic index, so we’ll go with plum here, though your opinion could vary.

      In terms of vitamins, it’s much less subjective: plums have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, E, K, and choline, while persimmon has more vitamin C. So, unless you have scurvy, plums will be the best choice for most people.

      In the category of minerals, plums have more copper, magnesium, manganese, and zinc, while persimmon has more calcium, iron, phosphorus, and potassium—thus, a 4:4 tie on minerals.

      Adding up the sections gives an overall win for plums, but of course, enjoy either or both; diversity is good!

      PS: plums have an extra bonus too; check out the link below…

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    • Edam vs Gouda – Which is Healthier?

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      Our Verdict

      When comparing edam to gouda, we picked the edam.

      Why?

      There’s not a lot between them, but there are some differences:

      In terms of macros, their numbers are all close enough that one may beat the other by decimal place rounding, so we’ll call this a tie. Same goes for their fat type breakdowns; per 100g they both have 18g saturated, 8g monounsaturated, and 1g polyunsaturated.

      In the category of vitamins, edam has slightly more of vitamins A, B1, B2, and B3, while gouda has slightly more of vitamins B5 and B9. A modest 4:2 win for edam.

      When it comes to minerals, edam has more calcium, iron, and potassium, while gouda is not higher in any minerals. A more convincing win for edam.

      In short, enjoy either or both in moderation, but if you’re going to choose one over the other, edam is the way to go.

      Want to learn more?

      You might like to read:

      Can Saturated Fats Be Healthy?

      Take care!

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    • Take Care Of Your “Unwanted” Parts Too!

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      Meet The Family…

      If you’ve heard talk of “healing your inner child” or similar ideas, then today’s featured type of therapy takes that to several extra levels, in a way that helps many people.

      It’s called Internal Family Systems therapy, often “IFS” for short.

      Here’s a quick overview:

      Psychology Today | Internal Family Systems Therapy

      Note: if you are delusional, paranoid, schizophrenic, or have some other related disorder*, then IFS would probably be a bad idea for you as it could worsen your symptoms, and/or play into them badly.

      *but bipolar disorder, in its various forms, is not usually a problem for IFS. Do check with your own relevant healthcare provider(s), of course, to be sure.

      What is IFS?

      The main premise of IFS is that your “self” can be modelled as a system, and its constituent parts can be examined, questioned, given what they need, and integrated into a healthy whole.

      For example…

      • Exile is the name given to parts that could be, for example, the “inner child” referenced in a lot of pop-psychology, but it could also be some other ignored and pushed-down part of oneself, often from some kind of trauma. The defining characteristic of an exile is that it’s a part of ourself that we don’t consciously allow ourselves to see as a current part of ourself.
      • Protector is the name given to a part of us that looks to keep us safe, and can do this in an adaptive (healthy) or maladaptive (unhealthy) way, for example:
        • Firefighter is the name given to a part of us that will do whatever is necessary in the moment to deal with an exile that is otherwise coming to the surface—sometimes with drastic actions/reactions that may not be great for us.
        • Manager is the name given to a part of us that has a more nurturing protective role, keeping us from harm in what’s often a more prophylactic manner.

      To give a simple illustration…

      A person was criticized a lot as a child, told she was useless, and treated as a disappointment. Consequently, as an adult she now has an exile “the useless child”, something she strives to leave well behind in her past, because it was a painful experience for her. However, sometimes when someone questions and/or advises her, she will get defensive as her firefighter “the hero” will vigorously speak up for her competence, like nobody did when she was a child. This vigor, however, manifests as rude abrasiveness and overcompensation. Finally, she has a manager, “the advocate”, who will do the same job, but in a more quietly confident fashion.

      This person’s therapy will look at transferring the protector job from the firefighter to the manager, which will involve examining, questioning, and addressing all three parts.

      The above example is fictional and created for simplicity and clarity; here’s a real-world case study if you’d like a more in-depth overview of how it can work:

      American Journal of Psychotherapy | The Teenager’s Confession: Regulating Shame in Internal Family Systems Therapy

      How it all fits together in practice

      IFS looks to make sure all the parts’ needs are met, even the “bad” ones, because they all have their functions.

      Good IFS therapy, however, can make sure a part is heard, and then reassure that part in a way that effectively allows that part to “retire”, safe and secure in the knowledge that it has done what it needed to, and/or the job is being done by another part now.

      That can involve, for example, thanking the firefighter for looking after our exile for all these years, but that our exile is safe and in good hands now, so it can put that fire-axe away.

      See also: On Being Reactive vs Being Responsive

      Questions you might ask yourself

      While IFS therapy is best given by a skilled practitioner, we can take some of the ideas of it for self-therapy too. For example…

      • What is a secret about yourself that you will take to the grave? And now, why did that part of you (now an exile) come to exist?
      • What does that exile need, that it didn’t get? What parts of us try to give it that nowadays?
      • What could we do, with all that information in mind, to assign the “protection” job to the part of us best-suited to healthy integration?

      Want to know more?

      We’ve only had the space of a small article to give a brief introduction to Family Systems therapy, so check out the “resources” tab at:

      IFS Institute | What Is Internal Family Systems Therapy?

      Take care!

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      • Coffee, From A Blood Sugar Management Perspective

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        Our favorite French biochemist (Jessie Inchauspé) is back, and this time, she’s tackling a topic near and dear to this writer’s heart: coffee ☕💕

        What to consider

        Depending on how you like your coffee, some or all of these may apply to you:

        • Is coffee healthy? Coffee is generally healthy, reducing the risk of type 2 diabetes by improving fat burning in the liver and protecting beta cells in the pancreas.
        • Does it spike blood sugars? Usually not so long as it’s black and unsweetened. Black coffee can cause small glucose spikes in some people due to stress-induced glucose release, but only if it contains caffeine.
        • When is it best to drink it? Drinking coffee after breakfast, especially after a poor night’s sleep, can actually reduce glucose and insulin spikes.
        • What about milk? All milks cause some glucose and insulin spikes. While oat milk is generally healthy, for blood sugar purposes unsweetened nut milks or even whole cow’s milk (but not skimmed; it needs the fat) are better options as they cause smaller spikes.
        • What about sweetening? Adding sugar to coffee, especially on an empty stomach, obviously leads to large glucose spikes. Alternative sweeteners like stevia or sweet cinnamon are fine substitutes.

        For more details on all of those things, plus why Kenyan coffee specifically may be the best for blood sugars, enjoy:

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      • The first pig kidney has been transplanted into a living person. But we’re still a long way from solving organ shortages

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        In a world first, we heard last week that US surgeons had transplanted a kidney from a gene-edited pig into a living human. News reports said the procedure was a breakthrough in xenotransplantation – when an organ, cells or tissues are transplanted from one species to another. https://www.youtube.com/embed/cisOFfBPZk0?wmode=transparent&start=0 The world’s first transplant of a gene-edited pig kidney into a live human was announced last week.

        Champions of xenotransplantation regard it as the solution to organ shortages across the world. In December 2023, 1,445 people in Australia were on the waiting list for donor kidneys. In the United States, more than 89,000 are waiting for kidneys.

        One biotech CEO says gene-edited pigs promise “an unlimited supply of transplantable organs”.

        Not, everyone, though, is convinced transplanting animal organs into humans is really the answer to organ shortages, or even if it’s right to use organs from other animals this way.

        There are two critical barriers to the procedure’s success: organ rejection and the transmission of animal viruses to recipients.

        But in the past decade, a new platform and technique known as CRISPR/Cas9 – often shortened to CRISPR – has promised to mitigate these issues.

        What is CRISPR?

        CRISPR gene editing takes advantage of a system already found in nature. CRISPR’s “genetic scissors” evolved in bacteria and other microbes to help them fend off viruses. Their cellular machinery allows them to integrate and ultimately destroy viral DNA by cutting it.

        In 2012, two teams of scientists discovered how to harness this bacterial immune system. This is made up of repeating arrays of DNA and associated proteins, known as “Cas” (CRISPR-associated) proteins.

        When they used a particular Cas protein (Cas9) with a “guide RNA” made up of a singular molecule, they found they could program the CRISPR/Cas9 complex to break and repair DNA at precise locations as they desired. The system could even “knock in” new genes at the repair site.

        In 2020, the two scientists leading these teams were awarded a Nobel prize for their work.

        In the case of the latest xenotransplantation, CRISPR technology was used to edit 69 genes in the donor pig to inactivate viral genes, “humanise” the pig with human genes, and knock out harmful pig genes. https://www.youtube.com/embed/UKbrwPL3wXE?wmode=transparent&start=0 How does CRISPR work?

        A busy time for gene-edited xenotransplantation

        While CRISPR editing has brought new hope to the possibility of xenotransplantation, even recent trials show great caution is still warranted.

        In 2022 and 2023, two patients with terminal heart diseases, who were ineligible for traditional heart transplants, were granted regulatory permission to receive a gene-edited pig heart. These pig hearts had ten genome edits to make them more suitable for transplanting into humans. However, both patients died within several weeks of the procedures.

        Earlier this month, we heard a team of surgeons in China transplanted a gene-edited pig liver into a clinically dead man (with family consent). The liver functioned well up until the ten-day limit of the trial.

        How is this latest example different?

        The gene-edited pig kidney was transplanted into a relatively young, living, legally competent and consenting adult.

        The total number of gene edits edits made to the donor pig is very high. The researchers report making 69 edits to inactivate viral genes, “humanise” the pig with human genes, and to knockout harmful pig genes.

        Clearly, the race to transform these organs into viable products for transplantation is ramping up.

        From biotech dream to clinical reality

        Only a few months ago, CRISPR gene editing made its debut in mainstream medicine.

        In November, drug regulators in the United Kingdom and US approved the world’s first CRISPR-based genome-editing therapy for human use – a treatment for life-threatening forms of sickle-cell disease.

        The treatment, known as Casgevy, uses CRISPR/Cas-9 to edit the patient’s own blood (bone-marrow) stem cells. By disrupting the unhealthy gene that gives red blood cells their “sickle” shape, the aim is to produce red blood cells with a healthy spherical shape.

        Although the treatment uses the patient’s own cells, the same underlying principle applies to recent clinical xenotransplants: unsuitable cellular materials may be edited to make them therapeutically beneficial in the patient.

        Sickle cells have a different shape to healthy round red blood cells
        CRISPR technology is aiming to restore diseased red blood cells to their healthy round shape. Sebastian Kaulitzki/Shutterstock

        We’ll be talking more about gene-editing

        Medicine and gene technology regulators are increasingly asked to approve new experimental trials using gene editing and CRISPR.

        However, neither xenotransplantation nor the therapeutic applications of this technology lead to changes to the genome that can be inherited.

        For this to occur, CRISPR edits would need to be applied to the cells at the earliest stages of their life, such as to early-stage embryonic cells in vitro (in the lab).

        In Australia, intentionally creating heritable alterations to the human genome is a criminal offence carrying 15 years’ imprisonment.

        No jurisdiction in the world has laws that expressly permits heritable human genome editing. However, some countries lack specific regulations about the procedure.

        Is this the future?

        Even without creating inheritable gene changes, however, xenotransplantation using CRISPR is in its infancy.

        For all the promise of the headlines, there is not yet one example of a stable xenotransplantation in a living human lasting beyond seven months.

        While authorisation for this recent US transplant has been granted under the so-called “compassionate use” exemption, conventional clinical trials of pig-human xenotransplantation have yet to commence.

        But the prospect of such trials would likely require significant improvements in current outcomes to gain regulatory approval in the US or elsewhere.

        By the same token, regulatory approval of any “off-the-shelf” xenotransplantation organs, including gene-edited kidneys, would seem some way off.

        Christopher Rudge, Law lecturer, University of Sydney

        This article is republished from The Conversation under a Creative Commons license. Read the original article.

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      • Morning Routines That Just FLOW

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        Morning Routines That Just FLOW

        “If the hardest thing you have to do in your day is eat a frog, eat that frog first!”, they say.

        And, broadly speaking, it is indeed good to get anything stressful out of the way early, so that we can relax afterwards. But…

        • Are we truly best at frog-eating when blurry-eyed and sleepy?
        • Is there a spoonful of sugar that could make the medicine go down better?
        • What do we need to turn eating the frog into an enjoyable activity?

        Flow

        “Flow” is a concept brought to public consciousness by psychologist Mihaly Csikszentmihalyi, and it refers to a state in which we feel good about what we’re doing, and just keep doing, at a peak performance level.

        Writer’s note: as a writer, for example…

        Sometimes I do not want to write, I pace to and fro near my computer, going on side-quests like getting a coffee or gazing out of the window into my garden. But once I get going, suddenly, something magical happens and before I know it, I have to trim my writing down because I’ve written too much. That magical window of effortless productivity was a state of flow.

        Good morning!

        What is a good morning, to you? Build that into your morning! Set parameters around it so you don’t get carried away timewise and find yourself in the afternoon (unless that would work for you!), but first thing in the morning is the time to light up each part of your brain with appropriate neurotransmitters.

        Getting the brain juices flowing

        Cortisol

        When we wake up, we (unless we have some neurochemical imbalance, such as untreated depression) get a spike of cortisol. Cortisol is much-maligned and feared, and indeed it can be very much deleterious to the health in cases of chronic stress. But a little spike now and again is actually beneficial for us.

        Quick Tip: if you want to artificially stimulate (or enhance) a morning cortisol spike, a cold shower is the way to go. Or even just a face-plunge into a bowl of ice-water (put ice in it, give it a couple of minutes to chill the water, then put your face in for a count of 30 seconds, or less if you can’t hold your breath that long).

        Serotonin

        Serotonin is generally thought of as “the happy chemical”, and it’s stimulated by blue/white light, and also by seeing greenery.

        Quick tip: to artificially stimulate (or enhance) a morning serotonin boost, your best friend is sunlight. Even sun through a partly-clouded sky will tend to outperform artificial lighting, including artificial sunlight lighting. Try to get sun between 08:30 and 09:00, if you can. Best of all, do it in your garden or nearby park, as the greenery will be an extra boost!

        Dopamine

        Generally thought of as “the reward chemical”, but it’s also critical for a lot of kinds of brainwork, including language processing and problem-solving.

        Quick Tip: to artificially stimulate* a dopamine surge to get you going, do something that you and/or your body finds rewarding. Examples include:

        • Exercise, especially in a vigorous burst
        • A good breakfast, a nice coffee, whatever feels right to you
        • An app that has motivational bells and whistles, a streak for you to complete, etc

        Note: another very enjoyable activity might come to mind that doesn’t even require you getting out of bed. Be aware, however, gentleman-readers specifically, that if you complete that activity, you’ll get a prolactin spike that will wipe out the dopamine you just worked up (because prolactin is antagonistic to dopamine). So that one’s probably better for a lazy morning when you can go back to sleep, than a day when you want to get up and go! Ladies, this is less of a worry for us as the physiology an orgasm driven by estrogen+progesterone rather than testosterone is different; there will not usually be a prolactin spike following the spike of dopamine; our orgasm-related dopamine spike is followed by a wave of oxytocin instead (“the cuddle chemical”), which is much more pleasant than prolactin.

        *there’s no “(or enhance)” for this one; you won’t get dopamine from doing nothing, that’s just not how “the reward chemical” works

        Flow-building in a stack

        When you’ve just woken up and are in a blurry morning haze, that’s not the time to be figuring out “what should I be doing next?”, so instead:

        • Work out the things you want to incorporate into your morning routine
        • Put them in the order that will be easiest to perform—some things will go a lot better after others!
        • Remember to also include things that are simply necessary—morning bathroom ablutions, for example

        The goal here is to have a this-and-this-and-this-and-this list of items that you can go through without any deviations, and get in the habit of “after item 1 I automatically do item 2, after which I automatically do item 3, after which…”

        Implement this, and your mornings will become practically automated, but in a joyous, life-enhancing way that sets you up in good order for whatever you want/need to do!

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