What Actually Causes High Cholesterol?

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In 1968, the American Heart Association advised limiting egg consumption to three per week due to cholesterol concerns linked to cardiovascular disease. Which was reasonable based on the evidence available back then, but it didn’t stand the test of time.

Eggs are indeed high in cholesterol, but that doesn’t mean that those who eat them will also be high in cholesterol, because…

It’s not quite what many people think

Some quite dietary pointers to start with:

  • Egg yolks are high in cholesterol but have a minimal impact on blood cholesterol.
  • Saturated and trans fats (as found in fatty meats or dairy, and some processed foods) have a greater influence on LDL levels than dietary cholesterol.

And on the other hand:

  • Unsaturated fats (e.g. from fish, nuts, seeds) have anti-inflammatory benefits
  • Fiber-rich foods help lower LDL by affecting fat absorption in the digestive tract

A quick primer on LDL and other kinds of cholesterol:

  • VLDL (Very Low-Density Lipoprotein):
    • delivers triglycerides and cholesterol to muscle and fat cells for energy
    • is converted into LDL after delivery
  • LDL (Low-Density Lipoprotein):
    • is called “bad cholesterol”, which we call that due to its role in arterial plaque formation
    • in excess leads to inflammation, overworked macrophage activity, and artery narrowing
  • HDL (High-Density Lipoprotein):
    • known as “good cholesterol,” picks up excess LDL and returns it to the liver for excretion
    • is anti-inflammatory, in addition to regulating LDL levels

There are other factors too, for example:

  • Smoking and drinking increase LDL buildup and cause oxidative damage to lipids in general and the blood vessels through which they travel
  • Regular exercise, meanwhile, can lower LDL and raise HDL
  • Statins and other medications can help lower LDL and manage cholesterol when lifestyle changes and genetics require additional support—but they often come with serious side effects, and the usefulness varies from person to person.

For more on all of this, enjoy:

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  • Coconut & Lemongrass Protein Soup

    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.

    The main protein here is pea protein, but the soup’s health benefits don’t stop there. With healthy MCTs from the coconut, as well as phytochemical benefits from the ginger and chili, this wonderfully refreshing soup has a lot to offer.

    You will need

    • 1 can coconut milk
    • 1 cup vegetable stock (making your own, or buying a low-sodium option)
    • 1 cup frozen petits pois
    • 1 oz fresh ginger, roughly chopped
    • ½ oz lemongrass stalk, crumpled without being broken into multiple pieces
    • 1 red chili, roughly chopped
    • 1 tbsp white miso paste
    • zest and juice of 1 lime
    • Optional: garnish of your choice

    Method

    (we suggest you read everything at least once before doing anything)

    1) Mix the coconut milk, vegetable stock, ginger, and chili in a saucepan, and simmer for 15 minutes

    2) Remove the lemongrass and ginger (and the chili if you don’t want more heat), and add the petit pois. Bring back to a simmer for about 2 minutes more, stir in the miso paste and lime, then take off the heat.

    3) Blend the soup to a smooth purée. Since it is hot, you will need to either use a stick blender, or else a food processor that is ok with blending hot liquids (many are not, so don’t use yours unless you’re sure, as it might explode if it’s not made for that). Alternatively, you can let it cool, blend it, and then reheat it.

    4) Serve, adding a garnish if you so wish:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

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  • Delay Ageing – by Dr. Colin Rose

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    Note: the title is spelled that way because it is British English. We generally write in US English here at 10almonds, but we’ll first quote directly from Dr. Rose as written:

    ❝I have written Delay Ageing because there is some very important recent University research on ageing and age related illness that deserves to be made accessible to a general audience.❞

    What is this research? Well, there’s quite a lot over its 300-odd pages (exact number depends on the edition and whether we count end matter), and most of it is tweaks and refinements on things with which you’ll probably be at least brushingly familiar if you’re a regular 10almonds reader.

    Dr. Rose addresses the nine hallmarks of aging, of which there are ten, ranging from such things as “telomeres get shorter” and “DNA accumulates damage”, to “stem cells become exhausted” and “cells fail to communicate properly”, and asks the question “what if we were to target all these things simultaneously?”.

    Rather than going for drugs on drugs on drugs (half of them to deal with undesired side effects of the previous ones), Dr. Cole leaves no stone unturned to find lifestyle interventions that will improve each of these, even if just a little. Because, all those “little” improvements add up and even compound, and on the flipside, mean that factors of aging aren’t adding up and compounding so much or so quickly anymore.

    The rather broad umbrella of “lifestyle interventions” obviously includes food under its auspices, and with it, nutraceuticals. So to give one example, if you’re taking a fisetin supplement (a natural senolytic agent), you’ll find science vindicating that here. And much more.

    The style is… Less pop-science and more “textbook written for laypersons”, and you may be thinking “isn’t that the same?” and the difference is that the textbook has a lot less polish and finesse, but often more precise information.

    Bottom line: if you’d like to combat aging on 10 different fronts with easily implementable lifestyle interventions, and know exactly what is doing what and how, then this is the book for you.

    Click here to check out Delay Ageing, and delay aging!

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  • What are ‘Ozempic babies’? Can the drug really increase your chance of pregnancy?

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    Hundreds of thousands of people worldwide are taking drugs like Ozempic to lose weight. But what do we actually know about them? This month, The Conversation’s experts explore their rise, impact and potential consequences.

    We’ve heard a lot about the impacts of Ozempic recently, from rapid weight loss and lowered blood pressure, to persistent vomiting and “Ozempic face”.

    Now we’re seeing a rise in stories about “Ozempic babies”, where women who use drugs like Ozempic (semaglutide) report unexpected pregnancies.

    But does semaglutide (also sold as Wegovy) improve fertility? And if so, how? Here’s what we know so far.

    Remind me, what is Ozempic?

    Ozempic and related drugs (glucagon-like peptide-1 receptor agonists or GLP-1-RAs) were developed to help control blood glucose levels in people with type 2 diabetes.

    But the reason for Ozempic’s huge popularity worldwide is that it promotes weight loss by slowing stomach emptying and reducing appetite.

    Ozempic is prescribed in Australia as a diabetes treatment. It’s not currently approved to treat obesity but some doctors prescribe it “off label” to help people lose weight. Wegovy (a higher dose of semaglutide) is approved for use in Australia to treat obesity but it’s not yet available.

    How does obesity affect fertility?

    Obesity affects the fine-tuned hormonal balance that regulates the menstrual cycle.

    Women with a body mass index (BMI) above 27 are three times more likely than women in the normal weight range to be unable to conceive because they are less likely to ovulate.

    The metabolic conditions of type 2 diabetes and polycystic ovary syndrome (PCOS) are both linked to obesity and fertility difficulties.

    Women with type 2 diabetes are more likely than other women to have obesity and to experience fertility difficulties and miscarriage.

    Similarly, women with PCOS are more likely to have obesity and trouble conceiving than other women because of hormonal imbalances that cause irregular menstrual cycles.

    In men, obesity, diabetes and metabolic syndrome (a cluster of conditions that increase the risk of heart disease and stroke) have negative effects on fertility.

    Low testosterone levels caused by obesity or type 2 diabetes can affect the quality of sperm.

    So how might Ozempic affect fertility?

    Weight loss is recommended for people with obesity to reduce the risk of health problems. As weight loss can improve menstrual irregularities, it may also increase the chance of pregnancy in women with obesity.

    This is why weight loss and metabolic improvement are the most likely reasons why women who use Ozempic report unexpected pregnancies.

    But unexpected pregnancies have also been reported by women who use Ozempic and the contraceptive pill. This has led some experts to suggest that some GLP-1-RAs might affect the absorption of the pill and make it less effective. However, it’s uncertain whether there is a connection between Ozempic and contraceptive failure.

    Person holds pregnancy test
    Some women have reported getting pregnant while taking the contraceptive pill and Ozempic. Cottonbro Studio/Pexels

    In men with type 2 diabetes, obesity and low testosterone, drugs like Ozempic have shown promising results for weight loss and increasing testosterone levels.

    Avoid Ozempic if you’re trying to conceive

    It’s unclear if semaglutide can be harmful in pregnancy. But data from animal studies suggest it should not be used in pregnancy due to potential risks of fetal abnormalities.

    That’s why the Therapeutic Goods Administration recommends women of childbearing potential use contraception when taking semaglutide.

    Similarly, PCOS guidelines state health professionals should ensure women with PCOS who use Ozempic have effective contraception.

    Guidelines recommended stopping semaglutide at least two months before planning pregnancy.

    For women who use Ozempic to manage diabetes, it’s important to seek advice on other options to control blood glucose levels when trying for pregnancy.

    What if you get pregnant while taking Ozempic?

    For those who conceive while using Ozempic, deciding what to do can be difficult. This decision may be even more complicated considering the unknown potential effects of the drug on the fetus.

    While there is little scientific data available, the findings of an observational study of pregnant women with type 2 diabetes who were on diabetes medication, including GLP-1-RAs, are reassuring. This study did not indicate a large increased risk of major congenital malformations in the babies born.

    Women considering or currently using semaglutide before, during, or after pregnancy should consult with a health provider about how to best manage their condition.

    When pregnancies are planned, women can take steps to improve their baby’s health, such as taking folic acid before conception to reduce the risk of neural tube defects, and stopping smoking and consuming alcohol.

    While unexpected pregnancies and “Ozempic babies” may be welcomed, their mothers have not had the opportunity to take these steps and give them the best start in life.

    Read the other articles in The Conversation’s Ozempic series here.

    Karin Hammarberg, Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University and Robert Norman, Emeritus Professor of Reproductive and Periconceptual Medicine, The Robinson Research Institute, University of Adelaide

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

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  • Our blood-brain barrier stops bugs and toxins getting to our brain. Here’s how it works

    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 brain is an extremely complex and delicate organ. Our body fiercely protects it by holding onto things that help it and keeping harmful things out, such as bugs that can cause infection and toxins.

    It does that though a protective layer called the blood-brain barrier. Here’s how it works, and what it means for drug design.

    The Conversation, Rattiya Thongdumhyu/Shutterstock, Petr Ganaj/Pexels

    First, let’s look at the circulatory system

    Adults have roughly 30 trillion cells in their body. Every cell needs a variety of nutrients and oxygen, and they produce waste, which needs to be taken away.

    Our circulatory system provides this service, delivering nutrients and removing waste.

    A fenestrated capillary
    Fenestrated capillaries let nutrients and waste pass through. Vectormine/Shutterstock

    Where the circulatory system meets your cells, it branches down to tiny tubes called capillaries. These tiny tubes, about one-tenth the width of a human hair, are also made of cells.

    But in most capillaries, there are some special features (known as fenestrations) that allow relatively free exchange of nutrients and waste between the blood and the cells of your tissues.

    It’s kind of like pizza delivery

    One way to think about the way the circulation works is like a pizza delivery person in a big city. On the really big roads (vessels) there are walls and you can’t walk up to the door of the house and pass someone the pizza.

    But once you get down to the little suburban streets (capillaries), the design of the streets means you can stop, get off your scooter and walk up to the door to deliver the pizza (nutrients).

    We often think of the brain as a spongy mass without much blood in it. In reality, the average brain has about 600 kilometres of blood vessels.

    The difference between the capillaries in most of the brain and those elsewhere is that these capillaries are made of specialised cells that are very tightly joined together and limit the free exchange of anything dissolved in your blood. These are sometimes called continuous capillaries.

    Continuous capillary
    Continuous capillaries limit the free exchange of anything dissolved in your blood. Vectormine/Shutterstock

    This is the blood brain barrier. It’s not so much a bag around your brain stopping things from getting in and out but more like walls on all the streets, even the very small ones.

    The only way pizza can get in is through special slots and these are just the right shape for the pizza box.

    The blood brain barrier is set up so there are specialised transporters (like pizza box slots) for all the required nutrients. So mostly, the only things that can get in are things that there are transporters for or things that look very similar (on a molecular scale).

    The analogy does fall down a little bit because the pizza box slot applies to nutrients that dissolve in water. Things that are highly soluble in fat can often bypass the slots in the wall.

    Why do we have a blood-brain barrier?

    The blood brain barrier is thought to exist for a few reasons.

    First, it protects the brain from toxins you might eat (think chemicals that plants make) and viruses that often can infect the rest of your body but usually don’t make it to your brain.

    It also provides protection by tightly regulating the movement of nutrients and waste in and out, providing a more stable environment than in the rest of the body.

    Lastly, it serves to regulate passage of immune cells, preventing unnecessary inflammation which could damage cells in the brain.

    What it means for medicines

    One consequence of this tight regulation across the blood brain barrier is that if you want a medicine that gets to the brain, you need to consider how it will get in.

    There are a few approaches. Highly fat-soluble molecules can often pass into the brain, so you might design your drug so it is a bit greasy.

    Person holds tablet and glass
    The blood-brain barrier stops many medicines getting into the brain. Ron Lach/Pexels

    Another option is to link your medicine to another molecule that is normally taken up into the brain so it can hitch a ride, or a “pro-drug”, which looks like a molecule that is normally transported.

    Using it to our advantage

    You can also take advantage of the blood brain barrier.

    Opioids used for pain relief often cause constipation. They do this because their target (opioid receptors) are also present in the nervous system of the intestines, where they act to slow movement of the intestinal contents.

    Imodium (Loperamide), which is used to treat diarrhoea, is actually an opioid, but it has been specifically designed so it can’t cross the blood brain barrier.

    This design means it can act on opioid receptors in the gastrointestinal tract, slowing down the movement of contents, but does not act on brain opioid receptors.

    In contrast to Imodium, Ozempic and Victoza (originally designed for type 2 diabetes, but now popular for weight-loss) both have a long fat attached, to improve the length of time they stay in the body.

    A consequence of having this long fat attached is that they can cross the blood-brain barrier, where they act to suppress appetite. This is part of the reason they are so effective as weight-loss drugs.

    So while the blood brain barrier is important for protecting the brain it presents both a challenge and an opportunity for development of new medicines.

    Sebastian Furness, ARC Future Fellow, School of Biomedical Sciences, The University of Queensland

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

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  • Thai-Style Kale Chips

    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.

    …that are actually crispy, tasty, and packed with nutrients! Lots of magnesium and calcium, and array of health-giving spices too.

    You will need

    • 7 oz raw curly kale, stalks removed
    • extra virgin olive oil, for drizzling
    • 3 cloves garlic, crushed
    • 2 tsp red chili flakes (or crushed dried red chilis)
    • 2 tsp light soy sauce
    • 2 tsp water
    • 1 tbsp crunchy peanut butter (pick one with no added sugar, salt, etc)
    • 1 tsp honey
    • 1 tsp Thai seven-spice powder
    • 1 tsp black pepper
    • 1 tsp MSG or 1 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Pre-heat the oven to 180℃ / 350℉ / Gas mark 4.

    2) Put the kale in a bowl and drizzle a little olive oil over it. Work the oil in gently with your fingertips so that the kale is coated; the leaves will also soften while you do this; that’s expected, so don’t worry.

    3) Mix the rest of the ingredients to make a sauce; coat the kale leaves with the sauce.

    4) Place on a baking tray, as spread-out as there’s room for, and bake on a middle shelf for 15–20 minutes. If your oven has a fierce heat source at the top, it can be good to place an empty baking tray on a shelf above the kale chips, to baffle the heat and prevent them from cooking unevenly—especially if it’s not a fan oven.

    5) Remove and let cool, and then serve! They can also be stored in an airtight container if desired.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

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  • How To Reduce The Harm Of Festive Drinking (Without Abstaining)

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    How To Reduce The Harm Of Festive Drinking

    Not drinking alcohol is—of course—the best way to avoid the harmful effects of alcohol. However, not everyone wants to abstain, especially at this time of year, so today we’re going to be focusing on harm reduction without abstinence.

    If you do want to quit (or even reduce) drinking, you might like our previous article about that:

    How To Reduce Or Quit Alcohol

    For everyone else, let’s press on with harm reduction:

    Before You Drink

    A common (reasonable, but often unhelpful) advice is “set yourself a limit”. The problem with this is that when we’re sober, “I will drink no more than n drinks” is easy. After the first drink, we start to feel differently about it.

    So: delay your first drink of the day for as long as possible

    That’s it, that’s the tip. The later you start drinking, not only will you likely drink less, but also, your liver will have had longer to finish processing whatever you drank last night, so it’s coming at the new drink(s) fresh.

    On that note…

    Watch your meds! Often, especially if we are taking medications that also tax our liver (acetaminophen / paracetamol / Tylenol is a fine example of this), we are at risk of having a bit of a build-up, like an office printer that still chewing on the last job while you’re trying to print the next.

    Additionally: do indeed eat before you drink.

    While You Drink

    Do your best to drink slowly. While this can hit the same kind of problem as the “set yourself a limit” idea, in that once you start drinking you forget to drink slowly, it’s something to try for.

    If your main reason for drinking is the social aspect, then merely having a drink in your hand is generally sufficient. You don’t need to be keeping pace with anyone.

    It is further good to alternate your drinks with water. As in, between each alcoholic drink, have a glass of water. This helps in several ways:

    • Hydrates you, which is good for your body’s recovery abilities
    • Halves the amount of time you spend drinking
    • Makes you less thirsty; it’s easy to think “I’m thirsty” and reach for an alcoholic drink that won’t actually help. So, it may slow down your drinking for that reason, too.

    At the dinner table especially, it’s very reasonable to have two glasses, one filled with water. Nobody will be paying attention to which glass you drink from more often.

    After You Drink

    Even if you are not drunk, assume that you are.

    Anything you wouldn’t let a drunk person in your care do, don’t do. Now is not the time to drive, have a shower, or do anything you wouldn’t let a child do in the kitchen.

    Hospital Emergency Rooms, every year around this time, get filled up with people who thought they were fine and then had some accident.

    The biggest risks from alcohol are:

    1. Accidents
    2. Heart attacks
    3. Things actually popularly associated with alcohol, e.g. alcohol poisoning etc

    So, avoiding accidents is as important as, if not more important than, avoiding damage to your liver.

    Drink some water, and eat something.

    Fruit is great, as it restocks you on vitamins, minerals, and water, while being very easy to digest.

    Go to bed.

    There is a limit to how much trouble you can get into there. Sleep it off.

    In the morning, do not do “hair of the dog”; drinking alcohol will temporarily alleviate a hangover, but only because it kicks your liver back into an earlier stage of processing the alcohol—it just prolongs the inevitable.

    Have a good breakfast, instead. Remember, fruit is your friend (as explained above).

    Want to know more?

    Here’s a great service with a lot of further links to a lot more resources:

    With You | How to safely detox from alcohol at home

    Take care!

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