Factors that Affect Cholesterol Ratios
One of the worst scenarios for your cholesterol is if the HDL is low-
ered and the LDL and total cholesterol are elevated. Hydrogenated
and partially hydrogenated fats (trans fat) do this, and that is the rea-
son trans fat is a risk factor for heart disease. So read labels and avoid
all products containing this dangerous substance.
Eating too much saturated fat can raise LDL and total cholesterol
levels. The worst offenders are dairy foods such as butter, cream,
cheese and milk. Red meat such as beef, while it does contain saturat-
ed fat, can actually improve cholesterol levels. This is partly because,
just as in eggs, about half the fat in beef is monounsaturated. Grass-
fed beef has the best balance of fats compared to most beef which is
corn fed and contains higher levels of stearic acid, a saturated fatty
acid that won’t raise cholesterol and may actually help reduce it. (The
fat in cocoa butter also contains high amounts of stearic acid.)
The Fiber Factor
Fiber and fiber-like substances are also an important factor in decreas-
ing total cholesterol and improving total cholesterol/HDL ratios.
Most people don’t eat enough fiber, especially from fresh vegetables
and fruits, as discussed in Chapter 15. Eating at least one large raw
salad daily in addition to other raw and cooked vegetables and one to
three servings of fresh fruit or berries — totaling 10 servings — will
provide significant amounts of fiber. These foods also provide natural
phytosterols, which help reduce cholesterol, and may be the reason
early humans, who ate very large amounts of saturated fat, may have
been well protected.
Studies also demonstrate that more-frequent eating lowers blood
cholesterol, specifically LDL cholesterol. This means eating healthy
snacks, of course, as was discussed in Chapter 20.
Case History
Fred had a long history of high blood cholesterol. His many
blood tests revealed some interesting numbers. When first test-
ed three years previous, his total cholesterol was 288, and his
HDL was 52. That’s a ratio of 5.5 — too high a risk factor. Fred
tried lowering his dietary cholesterol for six months, then had318 • IN FITNESS AND IN HEALTH