It’s a little humorous to watch some people recoil when they learn about all of the fat I eat.  It’s usually followed up with a question about my cholesterol, or with a comment about how my arteries are going to “clog up.”

But I don’t give anyone too hard of a time because that is exactly how I would have reacted a year ago, and prior to the hours and hours of research I’ve done on this topic.

Let me first tell you the books I’ve read, with a plea to anyone reading this to do your own research and reach your own conclusions.  Your health is too important to blindly believe anyone, including me.  Books I’ve read that cover this topic include:

“The Great Cholesterol Myth: Why Lowering Your Cholesterol Won’t Prevent Heart Disease,” by Johnny Bowden, Ph.D., C.N.S. and Stephen Sinatra, M.D., F.A.C.C.

“Cholesterol Clarity,” by Jimmy Moore, and Eric C. Westman, M.D.

“The Big Fat Surprise: Why Butter, Meat & Cheese Belong in a Healthy Diet,” by Nina Teicholz

“Grain Brain: The Surprise Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers,” by David Perlmutter, M.D.

I couldn’t possibly cover everything in these books, but I will outline some of the most interesting and compelling conclusions reached in them.

1.  Our brain needs cholesterol to thrive.  It is a “critical brain nutrient essential for the function of neurons” according to Dr. Perlmutter. Cholesterol is an essential fuel for the neurons, which can’t generate significant cholesterol on their own.  They rely on delivery of cholesterol from the bloodstream by a specific carrier protein – LDL.  LDL stands for low-density lipoprotein, and Dr. Perlmutter asserts that there is “absolutely nothing bad about it.”  The fundamental role of LDL in the brain is to capture cholesterol and transport it to the neuron.
2. When LDL becomes damaged and can no longer deliver cholesterol to the brain is when trouble starts.  What is the most common way it is damaged?  By glucose.  Dr. Perlmutter explains, “Sugar molecules attach themselves to LDL and change the molecule’s shape, rendering it less useful while increasing free radical production.”
3. LDL has been labeled the “bad cholesterol” but it is what makes up the LDL that matters.  There are dense particles, and fluffy particles.  The fluffy, type A particles are harmless.  The dense particles (referred to as type B LDL) are not, and may be a risk factor for heart disease. It takes a particle test (not always widely available) to tell the difference.
4. A better predictor of heart disease is the ratio of triglycerides to HDL. (Bowden and Sinatra).  The authors suggest a ratio of around 2.  Therefore, if your triglycerides are 100 mg/dL and your HDL is 50 mg/dL, your ratio is 2.  In “Cholesterol Clarity” the doctors interviewed there also suggest a ratio of total cholesterol to HDL as a guide to alert you to a problem.  If the total cholesterol to HDL ratio is 3, then there is no need for concern.  If the ratio is closer to 7, that indicates a problem.  The book also suggests keeping triglycerides below 150 mg/dL.
5. All of the authors in each book concur that a high-fat (good fats), low-carb diet will improve HDL and triglyceride levels.
6. Eating foods with cholesterol has a minimal effect, if any, on serum cholesterol.  (Teicholz)  You’ll find reference to several studies in “The Big Fat Surprise” where this finding was made.  When we do eat foods with high amounts of cholesterol, the body responds by lowering the amount of cholesterol naturally produced.

I think this is enough for one post, but as I re-read these books and others I’ll be sure to post more information that I hope others find helpful.