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To reduce cholesterol, your best choice may be an herbal diet.
For years, many health experts have thought that it was necessary to go replace your red meat with white meat.
Red meat has been linked to diabetes, heart disease and some cancers. White meat, on the other hand, has long been considered the best option.
However, a new study from the Oakland Children's Hospital Research Institute (CHORI) suggests that white meat, like poultry, is just as harmful to blood cholesterol levels as red meat.
So, if you want to control your blood cholesterol level, it is best not to eat too much of this type of meat.
Proteins other than meat – such as vegetables, dairy products and legumes – have been shown to be the most beneficial for cholesterol levels, according to the report.
"This new study is interesting in that the increase in cholesterol from animal meat consumption is comparable between red beef and white poultry," said Dr. Ethan Yalvac, interventional cardiologist of Presbyterian Hoag Memorial, at Healthline. Hospital.
"However, the results support our current recommendations that saturated fats in general should be avoided as much as possible, regardless of their source," he added.
The researchers recruited more than 100 healthy adults divided into two groups. The first group had a diet high in saturated fats, while the second group had a diet low in saturated fats.
Participants then followed three different diets – a red meat diet, a white meat diet and a meat-free diet – for four weeks each.
Beef made up the bulk of the red meat diet and chicken, the white meat diet.
Researchers collected blood samples from participants at the beginning and end of each diet to measure total cholesterol as well as low-density lipoprotein, or LDL – the "bad" cholesterol that can cause plaque build-up in the arteries and increase the risk of heart disease.
The research team expects red meat to be more harmful than white meat. To their surprise, however, they discovered that red and white meat had the same impact on cholesterol levels, including LDL, when they had the same levels of saturated fat.
Participants' LDL levels were lower after consuming plant-based protein.
The study also found that red and white meats high in saturated fats increased the amount of fat LDL particles.
It's curious because it's the smaller particles, not the larger ones, that are more associated with cholesterol plaque buildup, according to Yalvac.
Studies like this help us better understand the relationship between meat consumption and heart disease, but it's clear that the story is even richer, he added.
"Our findings indicate that current advice aimed at limiting red meat and not white meat should not be based solely on their effects on blood cholesterol," said Dr. Ronald Krauss, lead author of the study, an experienced scientist and director of research on atherosclerosis at CHORI. A declaration. "Indeed, other effects of red meat consumption could contribute to heart disease, and these effects should be explored in more detail with the aim of improving health."
LDL and very low density lipoprotein, or VLDL, are two types of lipoproteins – or a combination of proteins and fats in the blood – that carry cholesterol and triglycerides throughout the body.
Cholesterol is a fatty substance that helps build cells and triglycerides are a type of fat that stores energy in your cells.
LDL carries cholesterol and VLDL triglycerides.
Although our body needs both LDL and VLDL to function, too much can lead to plaque formation in the arteries and increase the risk of heart disease or stroke.
"Many large-scale studies have shown that elevated LDL cholesterol levels are consistently associated with an increased risk of cardiovascular disease," says Dr. Nicole Harkin, a cardiologist and lipidologist on Manhattan Cardiovascular Associates' board of directors.
In addition, lowering your LDL cholesterol can reduce your cardiovascular risk, explained Harkin.
High triglyceride levels have also been associated with an increased risk of cardiovascular disease. However, most studies have not shown that reducing triglycerides decreases the risk of cardiovascular disease, she added.
Dietetic
According to health experts, there is not enough scientific evidence to impose a strict limit on cholesterol.
That said, Yalvac continues to advise patients to target LDL levels below 100 mg / dL and triglyceride levels below 150 mg / dL.
In general, the lower your VLDL and LDL levels, the less plaque you accumulate and the lower your risk of heart disease.
The vast majority of health experts recommend a well-balanced diet that is rich in fruits, vegetables, legumes, whole grains, and low-fat dairy products.
According to Harvard Medical School, it has been proven that herbal diets reduce the risk of heart disease, diabetes and certain cancers.
This study adds to the growing body of evidence that herbal nutrition sources should be the core of our diets, Harkin said.
"Patients should try to avoid as much as possible processed and packaged foods, which tend to contain a lot of salt, sugar and saturated fats, as well as products of animal origin, especially meats. processed, "recommended Harkin.
People should also aim to consume more fiber because they naturally lower cholesterol levels.
"Increase the consumption of soluble fiber, which reduces the absorption of cholesterol contained in foods – such as oatmeal, kidney beans and lentils, broccoli, apples and pears – really the most vegetables and fruits, "Yalvac advised.
Our understanding of cholesterol and heart disease is still evolving. Although we still need a lot of research to fully understand the effects of cholesterol on our health, this study confirms that people should avoid consuming saturated fats, regardless of their origin.
New research suggests that white meat can have a similar effect on cholesterol levels in the blood as red meat. Although federal dietary recommendations have recently lowered cholesterol limits, health experts continue to advise patients to target LDL levels of 100 mg / dL or less. This study adds to the growing body of evidence that the plant-based diet is the healthiest.
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