Reduce consumption of “added” saturated fats.
Saturated fat reduces LDL receptors on the liver,
raising LDL.^12 Avoid excessive butter, ghee, and
coconut oil. Whole food sources (such as grassfed
beef) are fine.
Load up on fibrous veggies. This can slow the
absorption of both carbs and fat, giving the liver more
time to process a meal.
Reduce or eliminate alcohol consumption. A six-
pack of beer can cause instantaneous fatty liver in
healthy young men–in the course of one sitting!
Integrate periods of intermittent fasting, which
boosts LDL recycling. More on fasting in the next
chapter.
Integrate higher-carb, low-fat post-workout meals
one to two times per week. Once insulin sensitivity is
regained, insulin can be used to “turn on” the liver’s
LDL recycling machinery. Sweet potatoes or white or
brown rice are good low-fructose options to help kick
that process into gear.Once one of these now-toxic LDL particles penetrates
the vessel wall, adhesion molecules are released to mark the
site of injury. Then, various pro-inflammatory messengers
called cytokines are secreted, which alert your immune
system to a breach. This promotes the accumulation of
immune cells that stick themselves to the site of the action,