Hot Off The Press # 8
Hot Off The Press # 8
Cholesterol, Oreos and bodyweight. Get the facts!
Hello StrongHealth Tribe,
I’m excited because this newsletter’s reader base is growing. It’s now read in 17 countries and I hope that this rate of growth continues on its present upward curve. If you know of anyone who needs this type of unbiased health information, please pass it on to them to reap the benefits. Many have already become healthier by following its health instructions.
In This Issue:
LDL Bad Cholesterol? Don’t Be Fooled.
Sardines and Anchovies: Good Nutrition
Oreos Versus Steak - A Caloric Comparison
Have a Healthy Breakfast!
Overweight and Good Health?
1. LDL Bad Cholesterol? Don’t Be Fooled.
One of the biggest—and most destructive—medical myths in this world is that heart disease is caused by eating too much fat and cholesterol. The other is that statin drugs are the answer. The cholesterol-lowering drugs market is worth more than $30 billion a year. Yet HDL (“good” cholesterol) and LDL (“bad” cholesterol)—are about as good a predictor of heart disease as flipping a coin. Three-quarters of people hospitalized with heart disease have normal cholesterol levels, and roughly half the people with elevated cholesterol levels have normal, healthy hearts.
It's important to note that cholesterol consumed in the diet has little effect on cholesterol in the blood. While there has been some debate, there is no clear association between saturated fat and heart disease. In fact, research suggests that replacing saturated fat with carbohydrates may actually increase the risk of heart disease, as can the consumption of vegetable oils.
What’s many times more dangerous to your heart than LDL cholesterol levels?
Type 2 diabetes
Prediabetes
Excess weight around the waist
High blood pressure
High triglycerides
These issues can be resolved by adopting a healthy diet. However, it’s common for patients to be reprimanded and prescribed statins if their LDL levels happen to rise while they’re becoming metabolically healthy.
Yet LDL particle size is what really matters. LDL in and of itself is inconsequential as it’s just a transporter. The small, dense type of LDL is what’s dangerous, and this type of LDL (as well as triglycerides) is caused by carbohydrates, sugar, and seed oils.
Don’t be fooled by pharmaceutical-driven agendas. Eat well and stay healthy. Your body will take care of itself with the proper input.
2. Sardines and Anchovies: Good Nutrition
Sardines & Anchovies are the ultimate healthy snack. Here are 6 reasons why:
They offer a rare nutritional combo. Per serving they offer all the essential amino acids, 17-22g of highly bioavailable protein, brain & heart healthy omega-3 fatty acids and vitamins & minerals like magnesium, calcium, & Vitamin D
They’re cheap, especially in bulk. We're talking $1.50-$4 per serving.
Sardines & anchovies can be found almost anywhere—in grocery stores & even some gas stations carry them.
They come ready to eat
They’re low in heavy metals compared to bigger fish like Tuna.
They have a long shelf life of about 3-5 years when stored properly.
Note - some canned sardines & anchovies are stored in seed/vegetable oils. Don’t buy these, but rather go for the ones stored in extra virgin olive oil. If possible, prioritize "in water" over oils (it's also cheaper).
3. Oreos Versus Steak - A Caloric Comparison
If you eat a thousand calories of Oreos vs a thousand calories of steak - which one do you think will keep you more satisfied and less hungry for longer?
According to healthyfoodforliving.com, Oreos have no nutritional value and are considered junk food. They’re high in calories, sugar, and fat, but low in protein, fibre, vitamins, and minerals. One serving (3 cookies or 34 grams) of classic Oreos contains about 160 calories, 7 grams of fat, 25 grams of carbohydrates, 1 gram of fibre, 14 grams of sugar, and 2 grams of protein.
On the other hand, steak is a good source of protein, iron, and other essential nutrients. According to foodstruct.com, a 3-ounce (85-gram) serving of grilled beef tenderloin (with the fat trimmed) contains about 179 calories, 7.6 grams of fat, 26 grams of protein, and 0 grams of carbohydrates.
Evidently, all calories are not created equal.
Or If you had 1 burger and 1 donut daily and eventually developed heart disease, which one would be blamed? The burger or the donut?
It’s also evident that not all calories are of the same quality.
4. Have a Healthy Breakfast!
Are you looking for stable physical and mental energy throughout the day? Try a breakfast or lunch of eggs, salmon and avocado. 🥑 Simplyrecipes.com states that this recipe is not only high in protein and healthy fats but also packed with vitamins, minerals, and antioxidants.
Avocado is a nutrient-dense fruit that is high in healthy fats, fibre, and various essential vitamins and minerals. Avocados are particularly rich in fibre, B6, vitamin C, potassium, vitamin E, folate, and copper. One-half of an avocado contains about 160 calories, 14.7 grams of fat, 8.5 grams of carbohydrates, 6.7 grams of fibre, and 2 grams of protein. Avocado is also a good source of monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
Salmon is a fatty fish that is rich in protein, omega-3 fatty acids, vitamins, and minerals. It’s a great source of selenium, phosphorus, and B vitamins, and is particularly high in omega-3 fatty acids, which can reduce inflammation, improve brain function, and lower the risk of heart disease. A 3.5-ounce serving of cooked salmon contains about 146 calories, 5.4 grams of fat, and 22 grams of protein.
Finally, eggs are a good source of protein, healthy fats, and various essential vitamins and minerals. Drhealthbenefits.com says a serving of 290.8 grams of baked eggs in avocado contains about 449 calories, 36.2 grams of fat, and 15.2 grams of protein. Eggs are particularly high in vitamin B12, which is necessary for producing red blood cells and regulating the health of the central nervous system. They’re also a good source of choline, which is important for brain development and function.
The protein, choline EPA/DHA omega-3/ and low glycemic load of this meal will fuel your brain and support stable blood sugar for hours! It’s one way to kick pre-diabetes in the rear end.
5. Overweight and Good Health?
Men and women who are overweight or obese, without other health issues, may be under the impression that there's little urgency to get lean and healthy.
A better mental model is to be grateful that no other issues have crept up...and to take action before anything happens, whether it's high blood pressure, pre-diabetes, fatty liver, digestive issues or any of the dozens of complications that can happen as a result of carrying excess body fat.
Critics will say that it's possible to be overweight or obese yet still be in good metabolic health, but this is not actually the case according to a study in the European Journal of Preventive Cardiology. This was the first nationwide analysis to show that being regularly active is not likely to eliminate the detrimental health effects of excess body fat.
The crux of the matter is this: Overweight people may not have obvious health issues yet; only physical limitations. But aging and obesity will risk their health, so it’s best to take action now.
Have a great weekend and stay healthy!
Love my sardines. Hubby hates the smell but has to put up with it.
Terrific information... very appreciated!