Health

Cardiovascular Health

Effects of Different Fats on Cardiovascular Disease (CVD) Risk

- **Unsaturated Fats** (both monounsaturated and polyunsaturated fats) reduce the risk of CVD. - **Saturated Fats** have a mixed effect:

 - Some studies show that saturated fat reduces risk of death, but in the U.S., there's a stronger risk compared to other countries.
 - Saturated fat consumption is associated with increased LDL cholesterol and ApoB levels, which are indicators of CVD risk.
 - The association between saturated fat intake and CVD risk is stronger in U.S.-based studies than in Asian and European studies.

Importance of Blood Markers

- **LDL Cholesterol**: Lowering LDL levels helps reduce heart blockage. - **ApoB**: ApoB on LDL particles is a stronger indicator of CVD risk than LDL cholesterol alone.

Strategies to Lower CVD Risk

1. **Lower LDL Cholesterol**:

  - Reduce intake of saturated fats.
  - Increase intake of unsaturated fats.

2. **Lower Blood Pressure**, especially systolic (the top number).

  - High blood pressure contributes to plaque progression.

3. **Weight Loss**:

  - Reduces systemic blood pressure and inflammation.
  - Lowers ApoB levels.
  - Significant weight loss (not just minimal) is necessary to see benefits.

4. **Exercise** (Optional but highly recommended):

  - Lowers blood pressure and aids in weight loss.
  - Increases blood flow during workouts, creating shear stress that benefits arterial health.
  - Before starting, especially if you have atherosclerosis, undergo a stress test under medical supervision.
  - Focus on steady-state cardiovascular activities and high-intensity interval training (HIIT).

Effects of Diets on Cholesterol and CVD Risk

- **Ketogenic/Low-Carb Diets**:

 - Some studies show LDL increases with ketogenic or low-carb diets, especially when combined with high saturated fat intake.
 - Other studies show no change in LDL levels, even with high saturated fat intake.

- **Factors Influencing the Impact of High-Fat Diets**:

 - **Layer 1: Weight Loss**:
   - Significant weight loss can mitigate increases in cholesterol and heart disease metrics associated with high saturated fat intake.
   - The weight loss must be substantial to have a positive effect.
 - **Layer 2: Type of Fat Consumed**:
   - Diets high in polyunsaturated and monounsaturated fats (unsaturated fats) are associated with improved cholesterol levels and reduced CVD risk.
   - Randomized controlled trials show reduced risk with higher polyunsaturated fat consumption.

Conclusion

• A high-fat diet can increase CVD risk metrics like LDL cholesterol and ApoB.
• Diets high in unsaturated fats mitigate these risks.
• Significant weight loss can also mitigate the negative effects of high saturated fat intake on cholesterol and heart disease metrics.

What to Do

• Increase intake of unsaturated fats** (e.g., olive oil, nuts, seeds, fatty fish).
• Reduce intake of saturated fats** (e.g., fatty meats, full-fat dairy products).
• Aim for significant weight loss** if overweight or obese.
• Lower your LDL cholesterol levels**.
• Lower your blood pressure**, especially systolic pressure.
• Engage in regular exercise**, focusing on cardiovascular activities and HIIT.
• Consult a medical professional** before starting any new exercise regimen, especially if you have existing heart conditions.

Sources

- [Why your Low Carb Diet is hurting your Heart, and How to Improve it. [11 Studies]](https://www.youtube.com/watch?v=tla-JrqhhHI)