Nobody wrote:The following video shows how meticulous with diet some plant based eaters have to be to get their cholesterol down. I being one of them. In the end he had to go on the Esselstyn diet to move the numbers lower. Which is basically no oil, salt, sugar, or nuts. Plenty of veg and 1 or 2 table spoons of linseed for ALAs. He appeared to have a problem getting the oil out of his diet. Once he did that, the numbers changed.
Screen shot from about the 6 minute mark of the video.
His most recent numbers converted below. Mine in brackets as comparison. This is only after a month, so after a year his should be lower. Mine have slowly dropped over the years.
TC: 3.7 (3.4)
Trig: 1.0 (1.1)
HDL: 0.9 (0.9)
LDL: 2.3 (2.0)
I notice that his HDL has been fairly static. That has been my experience also.
The first 6 minutes or so are the most useful. After that it's more or less rattle-on.
Interesting.
I almost reflexively go into red flag mode nowadays when I hear someone say they are vegan, in that I presume they don't eat a healthy balanced diet, with appropriate supplements.
Prior to Esselstyn, Chris
- listed all the ways he was using oil for cooking.
- 8:55 pre Esselstyn he had cravings (chocolate every day I'll presume vegan chocolate, sweets, processed foods)
- 9:13 says he ate 'healthy' before, but lost 15lbs on Esselstyn diet.
- 10:00 says before, he craved fat and was eating bulk avocados and nut sauces.
You have to wonder what his definition of 'healthy eating' and a balanced diet is.
I would also suggest Chris was insulin resistant (15 lbs of visceral adiposity?); and when he went Esselstyn, without consciously planning it, he was on a Calorie deficit which would have began to restore insulin sensitivity. IR is very much correlated with bodyfat %.
To me, the overwhelming diet improvement vegans can make is to eat more fiber, in all its forms (salads, vegetables, legumes, unrefined carbs, and fruit). Fiber reduces absorption of dietary fat and the body's synthesis of cholesterol.
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
Effects of Dietary Fiber and Its Components on Metabolic Health
"Risk factors for CHD include hypercholesterolemia, hypertension, obesity and type two diabetes. It is speculated that the control and treatment of these risk factors underlie the mechanisms behind DF and CHD prevention.
First, soluble fibers have been shown to
increase the rate of bile excretion therefore reducing serum total and LDL cholesterol [12].
Second, short chain fatty acid production, specifically propionate, has
been shown to inhibit cholesterol synthesis [13].
Third, dietary fiber demonstrates the ability to
regulate energy intake thus enhancing weight loss or maintenance of a healthier body weight.
Fourth, either through glycemic control or reduced energy intake, dietary fiber has been shown to lower the risk for type two diabetes.
Fifth, DF has been shown to decrease pro-inflammatory cytokines such as interleukin-18 which may have an effect on plaque stability [14].
Sixth, increasing DF intake has been show to decrease circulating levels of C-Reactive protein (CRP), a marker of inflammation and a predictor for CHD [15]."
https://link.springer.com/chapter/10.10 ... 3-0519-4_9
Dietary Fiber and Lipid Absorption
"The regulation of lipid absorption by dietary means is a reasonable approach in reducing plasma lipids, particularly cholesterol. Among various dietary factors that interfere with lipid absorption, certain dietary fibers have a substantial hypolipidemic effect through interaction with lipids in the intestine (Kay, 1982; Kritchevsky, 1985; Miettinen, 1987; Vahouny, 1982, 1985a; Vahouny and Cassidy, 1985, 1986). Although the lipid-lowering effect of dietary fibers is rather moderate compared to synthetic compounds such as cholestyramine or colestipol, they usually exert no or otherwise negligible side effects (Cassidy et al., 1986, Furda, 1983). In addition, dietary fiber is relatively easily accepted as a constituent of regular meals. It has been shown that in low-fat diets recommended for the reduction of serum cholesterol, the effect of nonfat components such as protein, carbohydrate, and fiber of the diet on cholesterol lowering may become more important than the type of fat consumed (American Heart Association, 1986; Grundy, 1986; Report of the National Cholesterol Education Program, 1988)."