Lower Cholesterol Naturally

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Lower Cholesterol, Without Statins

We’ll start this off by saying that lowering cholesterol might not, in fact, be critical or even especially helpful for everyone, especially in the case of women. We covered this more in our article about statins:

Statins: His & Hers?

…which was largely informed by the wealth of data in this book:

The Truth About Statins – by Dr. Barbara H. Roberts

…which in turn, may in fact put a lot of people off statins. We’re not here to tell you don’t use them—they may indeed be useful or even critical for some people, as Dr. Roberts herself also makes makes clear. But rather, we always recommend learning as much as possible about what’s going on, to be able to make the most informed choices when it comes to what often might be literally life-and-death decisions.

On which note, if anyone would like a quick refresher on cholesterol, what it actually is (in its various forms) and what it does, why we need it, the problems it can cause anyway, then here you go:

Demystifying Cholesterol

Now, with all that in mind, we’re going to assume that you, dear reader, would like to know:

  • how to lower your LDL cholesterol, and/or
  • how to maintain a safe LDL cholesterol level

Because, while the jury’s out on the dangers of high LDL levels for women in particular, it’s clear that for pretty much everyone, maintaining them within well-established safe zones won’t hurt.

Here’s how:

Relax

Or rather, manage your stress. This doesn’t just reduce your acute risk of a heart attack, it also improves your blood metrics along the way, and yes, that includes not just blood pressure and blood sugars, but even triglycerides! Here’s the science for that, complete with numbers:

What are the effects of psychological stress and physical work on blood lipid profiles?

With that in mind, here’s…

How To Manage Chronic Stress (Even While Chronically Stressed)

Not chemically “relaxed”, though

While relaxing is important, drinking alcohol and smoking are unequivocally bad for pretty much everything, and this includes cholesterol levels:

Can We Drink To Good Health? ← this also covers popular beliefs about red wine and heart health, and the answer is no, we cannot

As for smoking, it is good to quit as soon as possible, unless your doctor specifically advises you otherwise (there are occasional situations where something else needs to be dealt with first, but not as many some might like to believe):

Addiction Myths That Are Hard To Quit

If you’re wondering about cannabis (CBD and/or THC), then we’d love to tell you about the effect these things have on heart health in general and cholesterol levels in particular, but the science is far too young (mostly because of the historic, and in some places contemporary, illegality cramping the research), and we could only find small, dubious, mutually contradictory studies so far. So the honest answer is: science doesn’t know this one, yet.

Exercise… But don’t worry, you can still stay relaxed

When it comes to heart health, the most important thing is keeping moving, so getting in those famous 150 minutes per week of moderate exercise is critical, and getting more is ideal.

240 minutes per week is a neat 40 minutes per day, by the way and is very attainable (this writer lives a 20-minute walk away from where she does her daily grocery shopping, thus making for a daily 40-minute round trip, not counting the actual shopping).

See: The Doctor Who Wants Us To Exercise Less, And Move More

If walking is for some reason not practical for you, here’s a whole list of fun options that don’t feel like exercise but are:

No-Exercise Exercise!

Manage your hormones

This one is mostly for menopausal women, though some people with atypical hormonal situations may find it applicable too.

Estrogen protects the heart… Until it doesn’t:

Menopause can bring increased cholesterol levels and other heart risks. Here’s why and what to do about it

See also: World Menopause Day: Menopause & Cardiovascular Disease Risk

Here’s a great introduction to sorting it out, if necessary:

Dr. Jen Gunter: What You Should Have Been Told About Menopause Beforehand

Eat a heart-healthy diet

Shocking nobody, but it has to be said, for the sake of being methodical. So, what does that look like?

What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure

(it’s fiber in the #1 spot, but there’s a list of most important things there, that’s worth checking out and comparing it to what you habitually eat)

You can also check out the DASH (Dietary Approaches to Stop Hypertension) edition of the Mediterranean diet, here:

Four Ways To Upgrade The Mediterranean Diet

As for saturated fat (and especially trans-fats), the basic answer is to keep them to minimal, but there is room for nuance with saturated fats at least:

Can Saturated Fats Be Healthy?

And lastly, do make sure to get enough omega 3 fatty-acids:

What Omega-3s Really Do For Us

And enjoy plant sterols and stanols! This would need a whole list of their own, so here you go:

Take These To Lower Cholesterol! (Statin Alternatives)

Take care!

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    In the duel of noodles, egg noodles triumph with their marginally better nutrient profile and healthier fats over carb-heavy rice noodles.

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  • Benefits of Different Tropical Fruits

    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.

    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

    ❝Would very much like your views of the benefits of different tropical fruits. I do find papaya is excellent for settling the digestion – but keen to know if others have remarkable qualities.❞

    Definitely one for a main feature sometime soon! As a bonus while you wait, pineapple has some unique and powerful properties:

    ❝Its properties include: (1) interference with growth of malignant cells; (2) inhibition of platelet aggregation*; (3) fibrinolytic activity; (4) anti-inflammatory action; (5) skin debridement properties. These biological functions of bromelain, a non-toxic compound, have therapeutic values in modulating: (a) tumor growth; (b) blood coagulation; (c) inflammatory changes; (d) debridement of third degree burns; (e) enhancement of absorption of drugs.❞

    *so do be aware of this if you are on blood thinners or otherwise have a bleeding disorder, as you might want to skip the pineapple in those cases!

    Source: Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update

    Enjoy!

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  • Treadmill vs Road

    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.

    Have a question or a request? We love to hear from you!

    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 😎

    ❝Why do I get tired much more quickly running outside, than I do on the treadmill? Every time I get worn out quickly but at home I can go for much longer!❞

    Short answer: the reason is Newton’s laws of motion.

    In other words: on a treadmill, you need only maintain your position in space relative the the Earth while the treadmill moves beneath you, whereas on the road, you need to push against the Earth with sufficient force to move it relative to your body.

    Illustrative thought experiment to make that clearer: if you were to stand on a treadmill with roller skates, and hold onto the bar with even just one finger, you would maintain your speed as far as the treadmill’s computer is concerned—whereas to maintain your speed on a flat road, you’d still need to push with your back foot every few yards or so.

    More interesting answer: it’s a qualitatively different exercise (i.e. not just quantitively different). This is because of all that pushing you’re having to do on the road, while on a treadmill, the only pushing you have to do is just enough to counteract gravity (i.e. to keep you upright).

    As such, both forms of running are a cardio exercise (because simply moving your legs quickly, even without having to apply much force, is still something that requires oxygenated blood feeding the muscles), but road-running adds an extra element of resistance exercise for the muscles of your lower body. Thus, road-running will enable you to build-maintain muscle much more than treadmill-running will.

    Some extra things to bear in mind, however:

    1) You can increase the resistance work for either form of running, by adding weight (such as by wearing a weight vest):

    Weight Vests Against Osteoporosis: Do They Really Build Bone?

    …and while road-running will still be the superior form of resistance work (for the reasons we outlined above), adding a weight vest will still be improving your stabilization muscles, just as it would if you were standing still while holding the weight up.

    2) Stationary cycling does not have the same physics differences as stationary running. By this we mean: an exercise bike will require your muscles to do just as much pushing as they would on a road. This makes stationary cycling an excellent choice for high intensity resistance training (HIRT):

    HIIT, But Make It HIRT

    3) The best form of exercise is the one that you will actually do. Thus, when it’s raining sidewise outside, a treadmill inside will get exercise done better than no running at all. Similarly, a treadmill exercise session takes a lot less preparation (“switch it on”) than a running session outside (“get dressed appropriately for the weather, apply sunscreen if necessary, remember to bring water, etc etc”), and thus is also much more likely to actually occur. The ability to stop whenever one wants is also a reassuring factor that makes one much more likely to start. See for example:

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

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  • Beyond Burger vs Beef Burger – Which is Healthier?

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    Our Verdict

    When comparing the Beyond Burger to a grass-fed beef burger, we picked the Beyond Burger—but it was very close.

    Why?

    The macronutrient profiles of the two are almost identical, including the amount of protein, the amount of fat, and the amount of that fat that’s saturated.

    Where they stand apart is in two ways:

    1) Red meat is classed as a group 2A carcinogen
    2) The Beyond Burger contains more sodium (about 1/5 of the daily allowance according to the AHA, or 1/4 of the daily allowance according to the WHO)

    Neither of those things are great, so how to decide which is worse?
    •⁠ ⁠Cancer and heart disease are both killers, with heart disease claiming more victims.
    •⁠ ⁠However, we do need some sodium to live, whereas we don’t need carcinogens to live.

    Tie-breaker: the sodium content in the Beyond Burger is likely to be offset by the fact that it’s a fully seasoned burger and will be eaten as-is, whereas the beef burger will doubtlessly have seasonings added before it’s eaten—which may cause it to equal or even exceed the salt content of the Beyond Burger.

    The cancer risk for the beef burger, meanwhile, stays one-sided.

    One thing’s for sure though: neither of them are exactly a cornerstone of a healthy diet, and either are best enjoyed as an occasional indulgence.

    Some further reading:
    •⁠ ⁠Lesser-Known Salt Risks
    •⁠ ⁠Food Choices And Cancer Risk
    •⁠ ⁠Hypertension: Factors Far More Relevant Than Salt

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Related Posts

  • Do You Have A Personalized Health Plan? (Here’s How)
  • How Does Fat Actually Leave The Body? Where Does It Go?

    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.

    Fat loss is often misunderstood, with many believing it simply “vanishes” through exercise, is simply excreted in solid form in the bathroom, or materially disappears when converted for energy. However, the principle of conservation of mass plays out here, in that the mass in fat doesn’t disappear—it changes its arrangement:

    In and out

    Fat is composed of carbon, hydrogen, and oxygen atoms, with an example common form of fat in the body being C55H104O6. That’s a lot of Cs and Hs, and a few Os.

    When fat leaves the body, it has been primarily converted into carbon dioxide (CO2) and water (H2O).

    According to a 2014 study by the University of South Wales, 84% of the mass of fat exits the body as CO2 exhaled through breathing, while 16% leaves as water through sweat, urine, and other bodily fluids (all of which contain H2O).

    You’ll notice there are a lot more Os going out, proportionally, than we originally had in the C55H104O6. For this reason, the process requires oxygen intake; for every 10 kilograms of fat burned, by simple mathematics the body needs around 29 kilograms of oxygen.

    Physical activity plays a crucial role in fat loss. When the body exerts itself, it naturally switches to a higher oxygen metabolism necessary for fat breakdown. This effect is amplified during intermittent fasting, which boosts human growth hormone (HGH), a hormone that aids in fat metabolism.

    However, simply hyperventilating won’t work; exercise is essential to activate these processes—otherwise it’s just a case of oxygen in, oxygen out, without involving the body’s chemical energy reserves.

    Consequently, one of the best diet-and-exercise combinations for fat loss is intermittent fasting with high-intensity interval training.

    And, as for what to eat, this video says raw vegan, but honestly, that’s not scientific consensus. However, a diet rich in unprocessed (or minimally processed) fruits and vegetables definitely is where it’s at, with the plant-heavy Mediterranean diet generally scoring highest—which can be further improved by skipping the mammals to make it pesco-Mediterranean. Current scientific consensus does not give any extra benefits for also omitting moderate consumption of fish and fermented dairy products, so include those if you want, or skip those if you prefer.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Are You A Calorie-Burning Machine? (Calorie Mythbusting)

    Take care!

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  • Aspirin, CVD Risk, & Potential Counter-Risks

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    Aspirin Pros & Cons

    In Tuesday’s newsletter, we asked your health-related opinion of aspirin, and got the above-depicted, below-described set of responses:

    • About 42% said “Most people can benefit from low-dose daily use to lower CVD risk”
    • About 31% said “It’s safe for occasional use as a mild analgesic, but that’s all”
    • About 28% said “We should avoid aspirin; it can cause liver and/or kidney damage”

    So, what does the science say?

    Most people can benefit from low-dose daily aspirin use to lower the risk of cardiovascular disease: True or False?

    True or False depending on what we mean by “benefit from”. You see, it works by inhibiting platelet function, which means it simultaneously:

    • decreases the risk of atherothrombosis
    • increases the risk of bleeding, especially in the gastrointestinal tract

    When it comes to balancing these things and deciding whether the benefit merits the risk, you might be asking yourself: “which am I most likely to die from?” and the answer is: neither

    While aspirin is associated with a significant improvement in cardiovascular disease outcomes in total, it is not significantly associated with reductions in cardiovascular disease mortality or all-cause mortality.

    In other words: speaking in statistical generalizations of course, it may improve your recovery from minor cardiac events but is unlikely to help against fatal ones

    The current prevailing professional (amongst cardiologists) consensus is that it may be recommended for secondary prevention of ASCVD (i.e. if you have a history of CVD), but not for primary prevention (i.e. if you have no history of CVD). Note: this means personal history, not family history.

    In the words of the Journal of the American College of Cardiology:

    ❝Low-dose aspirin (75-100 mg orally daily) might be considered for the primary prevention of ASCVD among select adults 40 to 70 years of age who are at higher ASCVD risk but not at increased bleeding risk (S4.6-1–S4.6-8).

    Low-dose aspirin (75-100 mg orally daily) should not be administered on a routine basis for the primary prevention of ASCVD among adults >70 years of age (S4.6-9).

    Low-dose aspirin (75-100 mg orally daily) should not be administered for the primary prevention of ASCVD among adults of any age who are at increased risk of bleeding (S4.6-10).❞

    ~ Dr. Donna Arnett et al. (those section references are where you can find this information in the document)

    Read in full: Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology

    Or if you’d prefer a more pop-science presentation:

    Many older adults still use aspirin for CVD prevention, contrary to clinical guidance

    Aspirin can cause liver and/or kidney damage: True or False?

    True, but that doesn’t mean we must necessarily abstain, so much as exercise caution.

    Aspirin is (at recommended doses) not usually hepatotoxic (toxic to the liver), but there is a strong association between aspirin use in children and the development of Reye’s syndrome, a disease involving encephalopathy and a fatty liver. For this reason, most places have an official recommendation that aspirin not be used by children (cut-off age varies from place to place, for example 12 in the US and 16 in the UK, but the key idea is: it’s potentially dangerous for those who are not fully grown).

    Aspirin is well-established as nephrotoxic (toxic to the kidneys), however, the toxicity is sufficiently low that this is not expected to be a problem to otherwise healthy adults taking it at no more than the recommended dose.

    For numbers, symptoms, and treatment, see this very clear and helpful resource:

    An evidence based flowchart to guide the management of acute salicylate (aspirin) overdose

    Take care!

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  • Ouch. That ‘Free’ Annual Checkup Might Cost You. Here’s Why.

    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.

    When Kristy Uddin, 49, went in for her annual mammogram in Washington state last year, she assumed she would not incur a bill because the test is one of the many preventive measures guaranteed to be free to patients under the 2010 Affordable Care Act. The ACA’s provision made medical and economic sense, encouraging Americans to use screening tools that could nip medical problems in the bud and keep patients healthy.

    So when a bill for $236 arrived, Uddin — an occupational therapist familiar with the health care industry’s workings — complained to her insurer and the hospital. She even requested an independent review.

    “I’m like, ‘Tell me why am I getting this bill?’” Uddin recalled in an interview. The unsatisfying explanation: The mammogram itself was covered, per the ACA’s rules, but the fee for the equipment and the facility was not.

    That answer was particularly galling, she said, because, a year earlier, her “free” mammogram at the same health system had generated a bill of about $1,000 for the radiologist’s reading. Though she fought that charge (and won), this time she threw in the towel and wrote the $236 check. But then she dashed off a submission to the KFF Health News-NPR “Bill of the Month” project:

    “I was really mad — it’s ridiculous,” she later recalled. “This is not how the law is supposed to work.”

    The ACA’s designers might have assumed that they had spelled out with sufficient clarity that millions of Americans would no longer have to pay for certain types of preventive care, including mammograms, colonoscopies, and recommended vaccines, in addition to doctor visits to screen for disease. But the law’s authors didn’t reckon with America’s ever-creative medical billing juggernaut.

    Over the past several years, the medical industry has eroded the ACA’s guarantees, finding ways to bill patients in gray zones of the law. Patients going in for preventive care, expecting that it will be fully covered by insurance, are being blindsided by bills, big and small.

    The problem comes down to deciding exactly what components of a medical encounter are covered by the ACA guarantee. For example, when do conversations between doctor and patient during an annual visit for preventive services veer into the treatment sphere? What screenings are needed for a patient’s annual visit?

    A healthy 30-year-old visiting a primary care provider might get a few basic blood tests, while a 50-year-old who is overweight would merit additional screening for Type 2 diabetes.

    Making matters more confusing, the annual checkup itself is guaranteed to be “no cost” for women and people age 65 and older, but the guarantee doesn’t apply for men in the 18-64 age range — though many preventive services that require a medical visit (such as checks of blood pressure or cholesterol and screens for substance abuse) are covered.

    No wonder what’s covered under the umbrella of prevention can look very different to medical providers (trying to be thorough) and billers (intent on squeezing more dollars out of every medical encounter) than it does to insurers (who profit from narrower definitions).

    For patients, the gray zone has become a billing minefield. Here are a few more examples, gleaned from the Bill of the Month project in just the past six months:

    Peter Opaskar, 46, of Texas, went to his primary care doctor last year for his preventive care visit — as he’d done before, at no cost. This time, his insurer paid $130.81 for the visit, but he also received a perplexing bill for $111.81. Opaskar learned that he had incurred the additional charge because when his doctor asked if he had any health concerns, he mentioned that he was having digestive problems but had already made an appointment with his gastroenterologist. So, the office explained, his visit was billed as both a preventive physical and a consultation. “Next year,” Opasker said in an interview, if he’s asked about health concerns, “I’ll say ‘no,’ even if I have a gunshot wound.”

    Kevin Lin, a technology specialist in Virginia in his 30s, went to a new primary care provider to take advantage of the preventive care benefit when he got insurance; he had no physical complaints. He said he was assured at check-in that he wouldn’t be charged. His insurer paid $174 for the checkup, but he was billed an additional $132.29 for a “new patient visit.” He said he has made many calls to fight the bill, so far with no luck.

    Finally, there’s Yoori Lee, 46, of Minnesota, herself a colorectal surgeon, who was shocked when her first screening colonoscopy yielded a bill for $450 for a biopsy of a polyp — a bill she knew was illegal. Federal regulations issued in 2022 to clarify the matter are very clear that biopsies during screening colonoscopies are included in the no-cost promise. “I mean, the whole point of screening is to find things,” she said, stating, perhaps, the obvious.

    Though these patient bills defy common sense, room for creative exploitation has been provided by the complex regulatory language surrounding the ACA. Consider this from Ellen Montz, deputy administrator and director of the Center for Consumer Information and Insurance Oversight at the Centers for Medicare & Medicaid Services, in an emailed response to queries and an interview request on this subject: “If a preventive service is not billed separately or is not tracked as individual encounter data separately from an office visit and the primary purpose of the office visit is not the delivery of the preventive item or service, then the plan issuer may impose cost sharing for the office visit.”

    So, if the doctor decides that a patient’s mention of stomach pain does not fall under the umbrella of preventive care, then that aspect of the visit can be billed separately, and the patient must pay?

    And then there’s this, also from Montz: “Whether a facility fee is permitted to be charged to a consumer would depend on whether the facility usage is an integral part of performing the mammogram or an integral part of any other preventive service that is required to be covered without cost sharing under federal law.”

    But wait, how can you do a mammogram or colonoscopy without a facility?

    Unfortunately, there is no federal enforcement mechanism to catch individual billing abuses. And agencies’ remedies are weak — simply directing insurers to reprocess claims or notifying patients they can resubmit them.

    In the absence of stronger enforcement or remedies, CMS could likely curtail these practices and give patients the tools to fight back by offering the sort of clarity the agency provided a few years ago regarding polyp biopsies — spelling out more clearly what comes under the rubric of preventive care, what can be billed, and what cannot.

    The stories KFF Health News and NPR receive are likely just the tip of an iceberg. And while each bill might be relatively small compared with the stunning $10,000 hospital bills that have become all too familiar in the United States, the sorry consequences are manifold. Patients pay bills they do not owe, depriving them of cash they could use elsewhere. If they can’t pay, those bills might end up with debt-collection agencies and, ultimately, harm their credit score.

    Perhaps most disturbing: These unexpected bills might discourage people from seeking preventive screenings that could be lifesaving, which is why the ACA deemed them “essential health benefits” that should be free.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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