What should we really be consuming for good heart health?


Did you spit out your morning brew at the news that the type of coffee you drink can raise your risk of heart disease? According to recent research, we should avoid boiled or cafetière coffee because it raises our cholesterol levels more than other kinds, especially filter. But wait. Didn’t scientists already decide that coffee was good for us?

You’re not alone in being confused. One minute we’re told to limit the eggs we eat because yolks are abundant in cholesterol, the next we’re free to consume as many as we like. Official health advice states that saturated fat is the main cause of high cholesterol, yet some scientists say this message is oversimplified, or even wrong. “The public hears mixed messages about cholesterol,” agrees Dr Dermot Neely, trustee of national cholesterol charity Heart UK. So, what is the truth about cholesterol and which foods could drive yours up in ways that might damage your health?

“The public hears mixed messages about cholesterol,” says Dr Dermot Neely. So what should we really be eating (and avoiding) for good heart health.Credit:iStock

What is cholesterol?

It is a fatty substance that travels through the blood on proteins called lipoproteins; some comes from the food we eat, but most (about 80 per cent) is made in the liver. Cholesterol is vital for building cells, for example, producing hormones, and making vitamin D. And there are two key types.

Low-density lipoproteins (LDL) deliver cholesterol to the cells where it’s needed. It’s referred to as “bad” cholesterol because too much in the body can stick to the lining of arteries, clogging them up and increasing the risk of heart attack and stroke. High-density lipoproteins (HDL), known as the “good” stuff, removes excess cholesterol and returns it to the liver, where it’s flushed away. It also helps protect arteries from inflammation.

Dr Duane Mellor, a registered dietitian and senior lecturer at Aston Medical School, says there are many pieces to the puzzle: the levels of triglycerides (another type of fat) in your blood, your weight, age, diet, medical history and whether you smoke. Some people have inherited health conditions that mean they’re especially susceptible to cholesterol damage. “There’s a general increased risk of heart disease if you have high cholesterol,” he says, “but it’s just part of a picture to be assessed.”

Saturated fat

The main cause of high cholesterol is saturated fat, according to official health advice. “In general, products of saturated fats that exceed our energy requirements are more easily converted to cholesterol than unsaturated fats,” Dr Neely says. That’s why official health guidelines recommend replacing butter with unsaturated fats like olive oil. However, some scientists argue that not all saturated fats are the same.

Some research suggests that certain dairy products, such as cheese and yoghurt, might actually protect against – not contribute to – heart disease. One theory is that these foods contain types of saturated fats called odd-chain fatty acids that can’t be used to make “bad” LDL cholesterol.



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