Fitter Frequent Conversations
Client: So I've just got back from the GP and my cholesterol is high, he says it's this bloody diet you've got me on and I should increase my fibre intake with whole grains and bran for breakfast.
Fitter Food: Just to clarify we haven't put you on a 'diet!' We've spent the last few weeks educating you about foods that fuel metabolism and allow your health to thrive, there's no endpoint if you value your health you'll stick on these foods for life. Just out of interest how was your doc looking on his bran based breakfast? Anyway, back to your cholesterol, what was high……LDL, HDL. Triglycerides?
Client: Just total cholesterol he mentioned statins if it's not within normal limits by my next visit.
Fitter Food: They'll probably have lowered 'normal' limits by your next visit if the statin companies have anything to do with it. Total cholesterol is incredibly unhelpful, having said that the full profile (LDL:HDL ratio) a GP offers isn't much better. Elevated triglyceride levels and something called C Reactive Protein can provide some insight as this suggests inflammation is occurring in the body. Our bodies lay down cholesterol to help repair or patch up damage or 'inflammation' that occurs within our blood vessels. Similar to when cracks appear in your walls at home, you use plaster to repair it. The risk of cholesterol clogging your artery or breaking off and causing a blockage elsewhere could be reduced if you didn't cause the damage in the first place, make sense?
Client: Suppose! So what damages my arteries if it's not fat?
Fitter Food: Everything we've suggested you don't eat or do. Firstly, it's imperative you understand population studies have demonstrated that cholesterol intake from food does not correlate directly with blood levels (unless you have a genetic disorder which you'd know about by now). Nutrition and lifestyle factors that would cause damage to our blood vessels include refined sugar (refined carbohydrates!) high blood pressure, alcohol, smoking, trans/hydrogenated fats, too much omega 6 from things like vegetable oil or seed oils and even chronic stress or excessive exercise!
Client: So I should just become a monk!
Fitter Food: Not necessarily, just stop being a d@ck when it comes to alcohol and smoking you know the score with these, they're at odds with your health goal. The odd drink here and there is fine, more than that and you suffer the consequences. Pack your nutrition with anti-inflammatory omega 3's from oily fish, grass fed meat and green leafy veg like spinach and kale. Antioxidants from vegetables, low sugar fruits, nuts, seeds and dark chocolate can help reduce inflammation. Herbs, spices and allium vegetables are fantastic and there's a reason for their long standing use in many cultures, they have incredible healing properties, especially ginger, garlic, onions, turmeric, rosemary, parsley, cloves….the list goes on. We've worked hard to come up with awesome, healthy recipes packed with these foods so you don't feel like monk! Manage stress, don't go crazy in the gym, value your sleep and spend time with people you love.
Client: So I shouldn't be worried about my levels.
Fitter Food: If you are concerned there are private tests which look at the density of cholesterol and you could pursue this but cleaning up your nutrition and lifestyle will bring lifelong benefits. Also understand that cholesterol is vital for health, it's the precursor to our hormones and actually low levels are now associated with greater health risks. Most of this information is out in the public domain, maybe print of some studies and take them to you GP along with a copy of Fitter Food
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