0:00
today we're going to talk all about a
0:02
very misunderstood health marker
0:03
cholesterol we'll talk about the
0:06
and what it does and most importantly
0:08
i'll talk about how your diet and other
0:10
habits can affect it i want to point out
0:11
that i'm not offering any medical advice
0:13
in this video i'm just going to talk
0:15
about the current scientific evidence
0:17
related to cholesterol and health if
0:18
you're concerned about your cholesterol
0:20
please please please speak with your gp
0:24
after covering my ass with all that
0:25
let's get started the first thing i want
0:27
to mention is that there is
0:28
only so much that we can talk about in a
0:32
so i'm only going to cover the most
0:33
relevant information when it comes to
0:35
cholesterol and health
0:36
so what even is cholesterol well
0:39
sterol which is a type of lipid or fat
0:41
which all animal cells are able to
0:44
produce one of its most important
0:47
membranes these are the thin lipid
0:50
membranes that hold the content of our
0:52
and keep them protected from what's
0:54
outside the cell in animal cells
0:55
cholesterol has a very
0:57
important function in maintaining cell
0:59
membrane integrity to help you
1:02
plant cells which don't have cholesterol
1:06
made of fiber to maintain their shape
1:08
animal cells on the other hand
1:09
don't have a cell wall are more fluid
1:11
and can change shape cholesterol
1:13
in our cell membranes allows our cells
1:15
to do that on top of that cholesterol in
1:17
our cell membranes allows us to
1:18
transport different substances
1:20
into our cells and is involved in
1:21
communication between cells and even
1:23
nerve transmission on top of that we
1:25
also use cholesterol to form steroid
1:27
hormones the word steroid derives from
1:31
in cholesterol like testosterone
1:34
and many others we also use cholesterol
1:36
to form bile acids which are essential
1:38
for the digestion of fats when we eat so
1:41
absolutely essential for life which is
1:45
many people get confused by that's why
1:47
our bodies are able to produce
1:49
all the cholesterol we need even if our
1:52
no cholesterol whatsoever we can produce
1:55
we'll talk about that a little later now
1:57
most of the cholesterol we produce is
1:58
made in the liver and the intestines
2:00
and that needs to get to all the other
2:03
cells in the body to keep them
2:05
because cholesterol is a lipid it's not
2:08
or in blood so it needs something to
2:10
help transport it around the body
2:12
those some things are lipoproteins and
2:15
you've probably heard of them before
2:17
the two most famous are ldl or low
2:21
and hdl are high density lipoprotein and
2:24
those are the two we're going to focus
2:26
unfortunately they've also been given
2:30
and good cholesterol respect ldl is a
2:33
very important molecule it helps to
2:35
transport cholesterol from where it's
2:38
to all the tissues in the body where
2:40
it's needed hdl has the opposite job and
2:42
transports cholesterol
2:44
that has been used by cells back to the
2:46
liver where it gets converted to bile
2:48
and used for digestion in the gut now
2:50
some of that cholesterol in boil acids
2:53
through the digestive system and some
2:55
gets reabsorbed depending on how much we
2:57
so why does this even matter to health
3:00
quite a lot actually you see ldl
3:02
cholesterol and some related
3:04
are just small enough to be able to
3:07
into the wall of our blood vessels
3:10
big enough to get stuck there and when
3:12
that happens they build up in the blood
3:15
and that's when things get nasty when
3:17
that cholesterol builds up
3:18
it can attract a lot of white blood
3:20
cells to the artery wall
3:22
especially if it's oxidized cholesterol
3:24
these white blood cells whose job is
3:26
normally to protect us
3:27
then become activated they induce
3:31
and what eventually happens is we get
3:34
plaque in our blood vessels this is
3:37
atherosclerosis when these plaques build
3:39
up over time they can shrink the space
3:41
in our blood vessels making it harder
3:44
to pump around the body this is coronary
3:46
heart disease and it's the number one
3:49
worldwide things get really bad if that
3:52
plaque ruptures and a piece of it breaks
3:54
blocks an artery and causes a heart
3:56
attack well hasn't this turned into a
3:57
fun conversation we have plenty of
3:59
evidence to show us that the higher
4:00
someone's cholesterol is
4:01
the greater their risk of getting heart
4:03
disease but it's a slow process that
4:05
years of high cholesterol caused by poor
4:08
diet to lead to full-blown heart disease
4:10
this is why heart disease
4:11
is much more common in older people the
4:15
more time to take effect while ldl isn't
4:17
the only cause of heart disease high
4:19
blood sugar smoking and chronic
4:20
inflammation play a role too
4:22
it has a major effect we also know that
4:24
reducing ldl cholesterol
4:26
can shrink plaques and reduce the risk
4:29
of heart disease this
4:30
is a really good example of how
4:31
something that is essential in
4:33
low concentrations can be really bad for
4:36
in high concentrations you'll often hear
4:38
people who don't understand how
4:40
cholesterol functions in the body argue
4:42
that it's essential to have high levels
4:45
is categorically wrong you don't need to
4:48
have high cholesterol levels
4:50
to cover all of your needs and when they
4:53
that's when your heart health is at risk
4:55
the good news is that you can alter your
4:57
quite significantly with diet and
4:59
exercise one of the main causes
5:02
of high ldl cholesterol is a high
5:06
diet saturated fat is found in foods
5:09
high fat dairy products especially
5:11
butter and cream although the effect of
5:13
may be different and coconut and palm
5:15
oil which are commonly used
5:17
in many processed foods and commercially
5:19
produced pastries reducing saturated fat
5:23
of your total calories can have a major
5:26
impact on reducing your ldl cholesterol
5:28
but what's just as important
5:30
as reducing saturated fat is what you
5:32
replace it with replacing saturated fat
5:34
with polyunsaturated fats such as those
5:36
found in sunflower seeds pumpkin seeds
5:39
flax seeds walnuts and peanuts or oils
5:43
has the strongest effect on reducing ldl
5:46
cholesterol after that
5:47
replacing saturated fat with plant-based
5:49
monounsaturated fats like those found in
5:52
nuts like almonds cashews hazelnuts
5:55
pistachios and macadamias
5:56
also reduces cholesterol just not as
5:59
much as polyunsaturated fats
6:00
and has the added benefit of helping to
6:02
increase hdl cholesterol that's the type
6:05
that transports cholesterol from the
6:07
back to the liver for disposal finally
6:09
replacing those saturated fats with
6:12
like whole wheat oats whole barley and
6:15
as well as legumes also has a
6:18
on reducing ldl cholesterol in fact high
6:21
fiber diets are very beneficial for ldl
6:23
because they help your body to excrete
6:25
the excess bile acids from your
6:27
digestive system before
6:28
it can be reabsorbed fiber supplements
6:31
like psyllium which are rich in soluble
6:33
have even been shown to be beneficial
6:35
for reducing ldl cholesterol
6:37
if you eat a lot of dietary cholesterol
6:40
for example from eggs or seafood
6:42
reducing it will have a very small
6:45
your serum cholesterol but not that much
6:48
if you eat a lot of eggs
6:49
you might want to consider reducing it
6:50
to no more than seven or so a week
6:52
but in general you'll get much more bang
6:54
for your buck with the other dietary
6:56
strategies i've just mentioned
6:57
putting all this into practice a diet
7:00
that would be optimum for reducing
7:01
cholesterol would be high in fruits
7:03
vegetables whole grains and legumes with
7:06
the majority of fats coming from
7:07
unsaturated plant sources
7:09
like nuts and seeds with a limited
7:11
amount of saturated fat from meat
7:14
and other animal products that means
7:15
that lower fat animal products like lean
7:18
and low fat dairy would be fine up until
7:20
now i haven't mentioned exercise but it
7:22
does have a role to play not only in
7:25
increasing hdl cholesterol a combination
7:27
of moderate to high intensity aerobic
7:30
exercise and moderate to high intensity
7:32
resistance exercise so weight training
7:34
performed regularly you can interpret
7:36
that as meaning daily exercise
7:38
seems to be optimal one last time i
7:41
really want to reiterate
7:42
that this advice is just for someone who
7:46
healthy cholesterol levels as a form of
7:48
reducing your future risk of heart
7:50
disease if you already have high
7:51
cholesterol or heart disease
7:53
you need to be speaking with your gp
7:55
about the best options
7:56
for you now i know that was a little
7:58
more technical than usual
8:00
but did it clear up any cholesterol
8:01
confusion for you as always if you have
8:03
any questions let me know in the
8:04
comments below and remember to like
8:06
and subscribe to the my protein youtube
8:07
channel for more great evidence-based
8:09
nutrition information
