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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  • Eggplant vs Okra – Which is Healthier?

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    Our Verdict

    When comparing eggplant to okra, we picked the okra.

    Why?

    In terms of macros, there really isn’t much between them. Technically okra has about 2x the protein, but 2x not a lot is still not a lot. So we’d call this round either a tie, or the slenderest of nominal wins for okra.

    In the category of vitamins, eggplant has a tiny bit more of vitamin B5, that is the say, the vitamin that’s in almost every food and that it’s almost impossible to be deficient in unless literally starving to death, while okra has lot more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K, winning this round by a country mile.

    Looking at minerals, eggplant is not higher in any minerals, while okra has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, for an overwhelming win in this round.

    In other considerations, okra also has more polyphenols, so that’s another point in its favor.

    Adding up the sections makes for a clear overall win for okra, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • Increase in online ADHD diagnoses for kids poses ethical questions

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    In 2020, in the midst of a pandemic, clinical protocols were altered for Ontario health clinics, allowing them to perform more types of care virtually. This included ADHD assessments and ADHD prescriptions for children – services that previously had been restricted to in-person appointments. But while other restrictions on virtual care are back, clinics are still allowed to virtually assess children for ADHD.

    This shift has allowed for more and quicker diagnoses – though not covered by provincial insurance (OHIP) – via a host of newly emerging private, for-profit clinics. However, it also has raised significant ethical questions.

    It solves an equity issue in terms of rural access to timely assessments, but does it also create new equity issues as a privatized service?

    Is it even feasible to diagnose a child for a condition like ADHD without meeting that child in person?

    And as rates of ADHD diagnosis continue to rise, should health regulators re-examine the virtual care approach?

    Ontario: More prescriptions, less regulation

    There are numerous for-profit clinics offering virtual diagnoses and prescriptions for childhood ADHD in Ontario. These include KixCare, which does not offer the option of an in-person assessment. Another clinic, Springboard, makes virtual appointments available within days, charging around $2,600 for assessments, which take three to four hours. The clinic offers coaching and therapy at an additional cost, also not covered by OHIP. Families can choose to continue to visit the clinic virtually during a trial stage with medications, prescribed by a doctor in the clinic who then sends prescribing information back to the child’s primary care provider.

    For-profit clinics like these are departing from Canada’s traditional single-payer health care model. By charging patients out-of-pocket fees for services, the clinics are able to generate more revenue because they are working outside of the billing standards for OHIP, standards that set limits on the maximum amount doctors can earn for providing specific services. Instead many services are provided by non-physician providers, who are not limited by OHIP in the same way.

    Need for safeguards

    ADHD prescriptions rose during the pandemic in Ontario, with women, people of higher income and those aged 20 to 24 receiving the most new diagnoses, according to research published in January 2024 by a team including researchers from the Centre for Addictions and Mental Health and Holland Bloorview Children’s Hospital. There may be numerous reasons for this increase but could the move to virtual care have been a factor?

    Ontario psychiatrist Javeed Sukhera, who treats both children and adults in Canada and the U.S., says virtual assessments can work for youth with ADHD, who may receive treatment quicker if they live in remote areas. However, he is concerned that as health care becomes more privatized, it will lead to exploitation and over-diagnosis of certain conditions.

    “There have been a lot of profiteers who have tried to capitalize on people’s needs and I think this is very dangerous,” he said. “In some settings, profiteering companies have set up systems to offer ADHD assessments that are almost always substandard. This is different from not-for-profit setups that adhere to quality standards and regulatory mechanisms.”

    Sukhera’s concerns recall the case of Cerebral Inc., a New York state-based virtual care company founded in 2020 that marketed on social media platforms including Instagram and TikTok. Cerebral offered online prescriptions for ADHD drugs among other services and boasted more than 200,000 patients. But as Dani Blum reported in the New York Times, Cerebral was accused in 2023 of pressuring doctors on staff to prescribe stimulants and faced an investigation by state prosecutors into whether it violated the U.S. Controlled Substances Act.

    “At the start of the pandemic, regulators relaxed rules around medical prescription of controlled substances,” wrote Blum. “Those changes opened the door for companies to prescribe and market drugs without the protocols that can accompany an in-person visit.”

    Access increased – but is it equitable?

    Virtual care has been a necessity in rural areas in Ontario since well before the pandemic, although ADHD assessments for children were restricted to in-person appointments prior to 2020.

    But ADHD assessment clinics that charge families out-of-pocket for services are only accessible to people with higher incomes. Rural families, many of whom are low income, are unable to afford thousands for private assessments, let alone the other services upsold by providers. If the private clinic/virtual care trend continues to grow unchecked, it may also attract doctors away from the public model of care since they can bill more for services. This could further aggravate the gap in care that lower income people already experience.

    This could further aggravate the gap in care that lower income people already experience.

    Sukhera says some risks could be addressed by instituting OHIP coverage for services at private clinics (similar to private surgical facilities that offer mixed private/public coverage), but also with safeguards to ensure that profits are reinvested back into the health-care system.

    “This would be especially useful for folks who do not have the income, the means to pay out of pocket,” he said.

    Concerns of misdiagnosis and over-prescription

    Some for-profit companies also benefit financially from diagnosing and issuing prescriptions, as has been suggested in the Cerebral case. If it is cheaper for a clinic to do shorter, virtual appointments and they are also motivated to diagnose and prescribe more, then controls need to be put in place to prevent misdiagnosis.

    The problem of misdiagnosis may also be related to the nature of ADHD assessments themselves. University of Strathclyde professor Matthew Smith, author of Hyperactive: The Controversial History of ADHD, notes that since the publication of Diagnostic and Statistical Manual of Mental Disorders in 1980, assessment has typically involved a few hours of parents and patients providing their subjective perspectives on how they experience time, tasks and the world around them.

    “It’s often a box-ticking exercise, rather than really learning about the context in which these behaviours exist,” Smith said. “The tendency has been to use a list of yes/no questions which – if enough are answered in the affirmative – lead to a diagnosis. When this is done online or via Zoom, there is even less opportunity to understand the context surrounding behaviour.”

    Smith cited a 2023 BBC investigation in which reporter Rory Carson booked an in-person ADHD assessment at a clinic and was found not to have the condition, then had a private online assessment – from a provider on her couch in a tracksuit – and was diagnosed with ADHD after just 45 minutes, for a fee of £685.

    What do patients want?

    If Canadian regulators can effectively tackle the issue of privatization and the risk of misdiagnosis, there is still another hurdle: not every youth is willing to take part in virtual care.

    Jennifer Reesman, a therapist and Training Director for Neuropsychology at the Chesapeake Center for ADHD, Learning & Behavioural Health in Maryland, echoed Sukhera’s concerns about substandard care, cautioning that virtual care is not suitable for some of her young clients who had poor experiences with online education and resist online health care. It can be an emotional issue for pediatric patients who are managing their feelings about the pandemic experience.

    “We need to respect what their needs are, not just the needs of the provider,” says Reesman.

    In 2020, Ontario opted for virtual care based on the capacity of our health system in a pandemic. Today, with a shortage of doctors, we are still in a crisis of capacity. The success of virtual care may rest on how engaged regulators are with equity issues, such as waitlists and access to care for rural dwellers, and how they resolve ethical problems around standards of care.

    Children and youth are a distinct category, which is why we had restrictions on virtual ADHD diagnosis prior to the pandemic. A question remains, then: If we could snap our fingers and have the capacity to provide in-person ADHD care for all children, would we? If the answer to that question is yes, then how can we begin to build our capacity?

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

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  • Asparagus vs Cabbage – 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 asparagus to cabbage, we picked the asparagus.

    Why?

    In terms of macros, these are the same, or rather, close enough that the margin of variation is mostly overlapping. So, a tie in this category.

    In the category of vitamins, asparagus has more of vitamins A, B1, B2, B4, B5, B9, E, and choline, while cabbage has more of vitamins B6, C, and K. Therefore, a clear win for asparagus here.

    When it comes to minerals, asparagus has more copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while cabbage has more calcium. Another win for asparagus!

    Looking at polyphenols, asparagus has more, mostly quercetin. One more win for asparagus.

    Adding up the sections makes for a clear overall win for asparagus, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Enjoy!

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Related Posts

  • What’s Missing from Medicine – by Dr. Saray Stancic

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    Another from the ranks of “doctors who got a serious illness and it completely changed how they view the treatment of serious illness”, Dr. Stancic was diagnosed with multiple sclerosis, and wasn’t impressed with the treatments presented.

    Taking an evidence-based lifestyle medicine approach, she was able to not only manage her illness sufficiently to resume her normal activities, but even when so far as to run a marathon, and today boasts a symptom-free, active life.

    The subtitular six lifestyle changes are not too shocking, and include a plants-centric diet, good exercise, good sleep, stress management, avoidance of substance abuses, and a fostering of social connections, but the value here is in what she has to say about each, especially the ones that aren’t so self-explanatory and/or can even cause harm if done incorrectly (such as exercise, for example).

    The style is on the academic end of pop-science, of the kind that has frequent data tables, lots of statistics, and an extensive bibliography, but is still very readable.

    Bottom line: if you are faced with a chronic disease, or even just an increased risk of some chronic disease, or simply like to not take chances, then this is a high-value book for you.

    Click here to check out What’s Missing From Medicine, and enjoy chronic good health!

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  • What Size Breakfast Is Best, By Science?

    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.

    “Breakfast is the most important meal of the day”, the popular wisdom goes. But, what should it consist of, and how much should we be eating for breakfast?

    It has been previously established that it is good if breakfast is the largest meal of the day:

    Mythbusting Breakfast-Time

    …with meals getting progressively smaller thereafter.

    Of course, very many people do the inverse: small (or skipped) breakfast, moderate lunch, larger dinner. This, however, is probably more a result of when eating fits around the modern industrialized workday (and thus gets normalized), rather than actual health considerations.

    So, what’s the latest science?

    A plucky band of researchers led by Dr. Karla-Alejandra Pérez-Vega investigated the importance of breakfast in the context of heart health. This research was done as part of a larger study into the effects of the Mediterranean Diet on cardiovascular health, so if anyone wants a quick recap before we carry on, then:

    The Mediterranean Diet: What Is It Good For? ← the answer, by the way, is “pretty much everything”

    …and there are also different versions that each use the Mediterranean Diet as the core, while focussing extra on a different area of health, including one to make it extra heart-healthy:

    Four Ways To Upgrade The Mediterranean ← most anti-inflammatory / gut-healthiest / heart-healthiest / brain-healthiest

    What they found

    In their sample population (n=383) of Spanish adults aged 55–75 with pre-diagnosed metabolic syndrome who, as part of the intervention of this 36-month interventional study, had now for the past 36 months been on a Mediterranean diet but without specific guidance on portion sizes:

    • Participants with insufficient breakfast energy intake had the highest adiposity (which is a measure of body fat expressed as a percentage of total mass)
    • Participants with low or high (but not moderate) breakfast energy intake had the larger BMI and waist circumference over time
    • Participants with low or high (but not moderate) breakfast energy intake had higher triglyceride and lower HDL (good) cholesterol levels
    • Participants who consumed 20–30% of their daily calories at breakfast enjoyed the greatest improvements in lipid profiles, with lower triglycerides and higher HDL (good) cholesterol levels
    • Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood pressure levels
    • Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had higher blood sugar levels
    • Participants with lower breakfast quality (lower adherence to Mediterranean Diet) had lower estimated glomerular filtration rate (which is an indicator of kidney function)
    • Participants with higher breakfast quality (higher adherence to Mediterranean Diet) had lower waist circumference, higher HDL cholesterol, and better kidney function

    You can see the paper itself here in the Journal of Nutrition, Health, and Aging:

    Breakfast energy intake and dietary quality and trajectories of cardiometabolic risk factors in older adults

    What this means

    According to this research, the heart-healthiest breakfast is:

    • not skipped
    • Mediterranean Diet adherent
    • within the range of of 20–30% of the total calories for the day

    Want to make it even better?

    Consider:

    Before You Eat Breakfast: 3 Surprising Facts About Intermittent Fasting

    Enjoy!

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  • Beyond Burger vs Beef Burger – 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 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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