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Bad Cholesterol Comes From Carbs, NOT Fat
Dr. Livingood
When you hear “cholesterol,” what comes to mind? For decades, we’ve been told that dietary fat is the root cause of bad cholesterol, leading to clogged arteries, heart attacks, and other cardiovascular issues. But what if the real culprit isn’t fat at all? Recent studies and experts now reveal that the primary driver of dangerous cholesterol in our bodies is, in fact, carbohydrates and sugar—not fat.
Understanding Cholesterol and Plaque Formation
To understand how cholesterol impacts our bodies, let’s first break down what happens inside our arteries. Imagine your blood vessels as highways that transport blood and nutrients throughout the body. Healthy arteries are open, allowing blood to flow freely. However, when there’s inflammation within these blood vessels, plaque begins to build up. This plaque is like a fire within the arteries, burning and damaging the walls, which eventually leads to blockages.
Interestingly, this plaque is formed not by dietary cholesterol itself but as a response to inflammation. Inflammation weakens the blood vessels, and cholesterol steps in to “patch up” these damaged areas, much like a Band-Aid for your arteries. But what’s actually causing this inflammation?
The Real Culprit: Carbohydrates and Insulin Resistance
Recent research has pinpointed insulin resistance, driven largely by high carbohydrate intake, as a primary cause of inflammation. Carbohydrates, especially refined sugars and processed foods, create a cascade of issues in the body. When we consume excess carbohydrates, our blood sugar spikes, and the pancreas releases insulin to help absorb this sugar. Over time, consistent high carbohydrate intake can lead to “insulin resistance,” meaning the body’s cells become less responsive to insulin. This resistance causes more insulin to be produced, which then adds to inflammation.
When you have high blood sugar and high insulin levels constantly, your blood vessels start to take damage. If you know anyone with diabetes, you may know how blood sugar issues can lead to serious complications like kidney failure, neuropathy, and even blindness—all because blood vessels are severely damaged by excessive sugar.
Cholesterol’s Role in Healing
Once your blood vessels become damaged, your body sends cholesterol to “patch up” the affected areas. This cholesterol is made up of fat and is designed to heal and protect you from further damage. However, if your blood sugar remains high due to constant carbohydrate intake, that cholesterol can become oxidized, leading to even more inflammation and plaque buildup in your arteries.
This explains why high cholesterol levels and clogged arteries are more a byproduct of high sugar and high carbohydrate diets than fat itself. In other words, cholesterol isn’t the enemy—it’s the excess sugar causing your body to overproduce and misuse it.
Three Big Inflammation Triggers Beyond Sugar
- Insulin Resistance from Carbohydrates: Carbohydrates convert to sugar in your body, and too much sugar increases insulin production. Over time, this leads to insulin resistance, inflammation, and ultimately, an increase in cholesterol as the body tries to repair blood vessel damage.
- An Imbalance in Omega Fatty Acids: Omega-6 and omega-3 fatty acids need to be in balance to keep inflammation in check. Unfortunately, our modern diets are typically high in omega-6 (found in vegetable oils, processed foods, and some meats) and low in omega-3 (found in fatty fish, flaxseed, and walnuts). A diet too high in omega-6 promotes inflammation, adding fuel to the fire in your arteries. Aim for a 2:1 ratio of omega-6 to omega-3, far from the 20:1 ratio seen in many Western diets.
- Toxins and Oxidative Stress: When your liver becomes overburdened with toxins from processed foods, environmental pollutants, and even certain medications, your body faces “oxidative stress.” This oxidative stress can damage blood vessels, which contributes to more plaque buildup. Reducing toxic intake and supporting liver health with antioxidant-rich foods like leafy greens, berries, and cruciferous vegetables can help lower this stress.
Three Steps to Extinguishing the Inflammation Fire
So, if you’re ready to take charge of your health and reduce bad cholesterol, here’s how you can start:
- Cut the Sugar: First and foremost, reduce your intake of added sugars and refined carbohydrates. That means reducing or eliminating sodas, candy, processed snacks, and even foods marketed as “healthy” that contain hidden sugars. Focus on whole foods like vegetables, lean proteins, and complex carbs like sweet potatoes and quinoa, which have a much smaller impact on your blood sugar.
- Crank Up the Healthy Fats: Don’t fear fat—instead, embrace the right types. Opt for sources of omega-3 fatty acids, such as salmon, mackerel, and flaxseed, and avoid processed and refined oils that are high in omega-6, like corn oil and soybean oil. Healthy fats like extra-virgin olive oil, avocado oil, and coconut oil can actually help balance your cholesterol levels and reduce inflammation.
- Detox to Reduce Toxin Load: Support your liver’s natural detoxification processes by eating more green, antioxidant-rich foods. Leafy greens like spinach and kale, cruciferous vegetables like broccoli, and herbs like cilantro and parsley all help promote liver health. Additionally, consider supplements like milk thistle or glutathione (an antioxidant the liver uses to process toxins) to help remove waste and manage oxidative stress.
A New Perspective on Heart Health
For years, we’ve been led to believe that dietary fat is the enemy of heart health. The reality, however, is that high-carb diets full of processed foods are what drive inflammation, lead to insulin resistance, and put our blood vessels at risk. This is why, despite decades of “low-fat” diets, rates of heart complications have continued to rise.
It’s time to reverse the trend by focusing on reducing carbohydrates, increasing healthy fats, and eliminating toxins. By doing so, you address the underlying causes of inflammation that lead to high cholesterol and plaque buildup.
Take Control of Your Health Today
So, the next time you’re worried about cholesterol, remember that it’s not fat but sugar that poses the greater risk. By making simple lifestyle changes and focusing on real, whole foods, you can take control of your heart health, and help your body function as it was meant to.
With this strategy, you’re not only protecting your heart but also improving your overall wellness. Here’s to better health and taking proactive steps to ensure a healthier, longer life.
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