Small Changes, Big Differences – Eating to Lower Cholesterol
Wellness: Fact vs. Fiction
Danielle Belardo
4.6 • 1.4K Ratings
🗓️ 3 August 2022
⏱️ ? minutes
🧾️ Download transcript
Summary
Join Dr. Danielle Belardo for the highly anticipated episode on nutrition and lipids. In Part 3 of the cholesterol series, Danielle addresses the impact of diet on cardiovascular disease risk and LDL cholesterol by sharing the key findings from a variety of research papers and studies. The main takeaway is that your overall dietary pattern is what matters most and no one food in one dose will cause disease. So go ahead, be an omnivore, vegan, pescatarian, or whatever works for you, as long as you’re including the advice from today’s episode.
This week Danielle addresses the following questions surrounding nutrition and lipids:
- What is dietary cholesterol and how does it impact lipids?
- How can you lower LDL cholesterol without raising triglycerides and reduce APOE?
- Which interventions lower cardiovascular risk the most?
- Which foods are high in saturated fats and what dietary recommendations lower the risk of atherosclerotic cardiovascular disease and LDL cholesterol?
- Why does polyunsaturated fat lower LDL cholesterol?
- Which oils are better for your lipid levels?
- What is fiber, why is it important in your diet, and how does it lower cholesterol?
- Which foods are packed with viscous fiber, and how much per day should you consume?
- What is a portfolio diet and what kind of impact does it have on LDL cholesterol?
Find all the papers and research studies discussed this week on Instagram @wellnessfvfjournalclub.
Thank you so much for taking the time to contribute to a generation that values fact over fiction! Be sure to rate, review, and follow on your favorite podcast app and let us know which not-so-wellness trend you’d like to hear debunked. Follow your host on Instagram @daniellebelardomd and the podcast @wellnessfactvsfiction
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Transcript
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| 0:00.0 | This podcast is brought to you by Podcast Nation. |
| 0:07.7 | Safflower oil, canola oil, soybean oil, these lower LDL quite powerfully, even relative to olive oil. |
| 0:15.9 | Whereas higher saturated fat oils like coconut oil tend to raise LDL. |
| 0:20.7 | Canola oil is incredibly powerful for lipid lowering, and it has such a bad wrap. |
| 0:25.2 | Someone needs to do new PR for canola oil because it can be incredibly powerful in lipid |
| 0:31.0 | lowering, and it's high in this really hard-healthy polyunsaturated fat. |
| 0:44.1 | Welcome to wellness, fact versus fiction. |
| 0:48.5 | I'm Dr. Danielle Ballardo, and I'm a cardiologist who loves evidence-based medicine and nutrition science. |
| 0:50.0 | But as a millennial, I've watched endless wellness feds take over social media. |
| 0:54.5 | It's my mission to get to the bottom of things by bringing on the top expert physicians and scientists to help us determine what is fact versus fiction when it comes to your health. |
| 1:03.7 | It's time to leave the pseudoscience behind and become empowered when it comes to our wellness. |
| 1:21.4 | Hey everyone, welcome back to wellness fact versus fiction. This week, we are on episode three of our cholesterol and lipid series. You made it through the really tough episodes. |
| 1:26.0 | Now on to the fun stuff. Today, we're going to talk |
| 1:28.4 | about diet, nutrition, and blood lipids. If you haven't listened to the first two episodes of this |
| 1:33.3 | cholesterol series yet, now is the time to check them out first. I promise they'll help you better |
| 1:37.7 | understand the terminology, the pathways of metabolism, and understand why certain foods impact |
| 1:42.9 | our lipids more than others. |
| 1:44.9 | Okay, so diet and blood lipids, this is actually one of the most robust areas of nutrition |
| 1:50.7 | science with studies dating back over 100 years. The evolution of nutrition science, |
| 1:56.4 | where we've gone from early animal experiments to human feeding experiments, combining that with |
| 2:01.2 | prospective cohort data and randomized controlled trials, and looking at our current guidelines |
| 2:05.4 | that are informed by systematic reviews of all these lines of evidence have come so far. |
... |
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