When doctors discuss lowering high cholesterol, a major topic is a heart healthy diet. Patients need to concentrate on eliminating the bad fats, and understanding good fats.

How confusing! The average person is not a dietician. Although food labels are supposedly chocked full of the necessary information, deciphering the nutritional values, and understanding the good from the bad, can be totally frustrating. For example, what is the difference between good and bad fats?

Essentially, good fats increase high-density lipoproteins (HDL), which help lower high cholesterol. Conversely, low-density lipoproteins (LDL) affect the increase of high cholesterol. Even simplified, the answer is still confusing.

Previously, low fat diets have suggested eliminating fats altogether. Now, medical science has discovered the need for good fats. Why are good fats necessary?

When an individual suffers from high cholesterol, bad fat content in the blood stream is slowly forming plaque on the artery walls. As the plaque builds, less blood is allowed to the heart. Deprived, the heart will eventually cease to function properly. Blood flow to the brain is also slowed, or stopped by a blood clot.

Now, an individual is likely to suffer a debilitating heart attack, stroke, or sudden death. Before disaster strikes, enter the good fats.

The body actually needs the good fats, as well as some cholesterol. First, what is cholesterol?

“Cholesterol is a wax-like substance. The liver makes it and links it to carrier proteins called lipoproteins that let it dissolve in blood and be transported to all parts of the body.

Why? Cholesterol plays essential roles in the formation of cell membranes, some hormones, and vitamin D” (Fats & Cholesterol). So, humans need cholesterol. Problems develop, if cholesterol builds, and the liver is still producing natural cholesterol. Now, the good fats take action to absorb the bad fats and help eliminate the problem, before the bad fats can turn into plaque on the artery walls.

Over time, the good fats will also help wear away, and carry off the buildup of plaque. Thus, people needing to control rising cholesterol levels, or lose the unwanted pounds, are encouraged to replace bad fats like trans saturated fats with good fats, unsaturated fats–polyunsaturated and monounsaturated. The question remains: exactly what are the good fats?

Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils).

In studies in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels (Fats & Cholesterol).

Thus, the best advice: read the label! Although grocery shopping is generally not the favorite weekly chore, and most people want to rush through and get the job done, reading the labels can truly become a life-saving practice.

The extra time may help consumers have a longer lifespan, which means extra time to enjoy family, friends, hobbies, etc. Eventually, individuals will recognize the foods worth eating, and not have to peruse the labels so diligently. However, below are some general guidelines to consider, when learning to replace the bad fats with the good:

Tips for lowering trans fat intake:

* Choose liquid vegetable oils, or choose a soft tub margarine that contains little or no trans fats.

* Reduce intake of commercially prepared baked goods, snack foods, and processed foods, including fast foods. To be on the safe side, assume that all such products contain trans fats unless they are labeled otherwise.

* When foods containing partially hydrogenated oils can’t be avoided, choose products that list the partially hydrogenated oils near the end of the ingredient list.

*To avoid trans fats in restaurants, one strategy is to avoid deep-fried foods, since many restaurants continue to use partially hydrogenated oils in their fryers. You may be able to help change this cooking practice by asking your server, the chef, or manager if the establishment uses trans-free oils (Fats & Cholesterol).

Unfortunately, many foods people are accustomed to eating are actually bad for cholesterol levels. For instance, red meats are notorious for containing high levels of bad fat; ice cream is taboo. Chocolate is also on the bad list.

However, most people can occasionally indulge in a bad fat, rarely and in strict moderation, unless a doctor feels the problem is too severe, then never means never. A bite of chocolate or a bowl of ice cream is not worth dying prematurely.

In summary, lowering high cholesterol levels is essential to good cardiovascular health. In addition, knowing the difference between good and bad fats can help prevent blockage of the arteries, and increase the development of good (HDL) cholesterol, and reduce the risk of heart attacks and strokes associated with bad cholesterol (LDL). Taking the time to become educated in the consumption of good fats, can result in more time to appreciate life and loved ones.

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Did you read the label on your protein shake?

After comparing a dozen popular protein powders, I noticed that they vary greatly in health risks with high cholesterol, sugar and Sodium.

• High cholesterol for example…the highest cholesterol I found was a whopping 155 mg per scoop in Syntha-6, which is about the same as a medium sized egg, while several others only had 2.5 mg. When asked about the high cholesterol they said that most of it was from natural sources and was the “good” cholesterol, but then added to be sure and check with your doctor before using.  
So if you’re fighting cholesterol or want to avoid cholesterol problems in the future be sure to read your label.

• The sugar in a protein shake is usually milk sugar and its called lactose.  It went from 4.5 gm per scoop in True Mass to 0 gm in others…  and True Mass recommends 3 scoops per serving, so you are now up to 14 gm sugar, which is the amount of lactose in a cup of milk, or about 3 1/2 teaspoons of sugar. Then ifyou follow the recommendations, you are to take this 3 or 4 times a day. This not only affects Diabetics and Hypoglycemics but also those who are Lactose Intolerant.  When True Mass was asked about being lactose intolerance, we were told that many users added an enzyme that took care of the lactose, but to talk to your doctor.

• Sodium tends to increase blood pressure so if that is a concern for you, read this.  Sodium went from 160 mg per scoop in Zero Carb Isopure to 3mg in Nitro-Tech. Which meant a single serving of Zero Carb went up to 320 mg per serving. This doesn’t seem like much when you consider 1 teaspoon of salt has 2400 mg of sodium. But when an ounce of bacon also contains about 320 mg of sodium, you get a better idea of what this represents.  Then you are supposed to have several servings a day, so you really need to consider if this could be a health hazard for you!!

Now the good news… protein shakes can be a good source of Calcium and Potassium.

• Osteoporosis is linked to low calcium intake.  It causes brittle bones that can break just by bending over. Drinking a protein shake is an excellent way to add more calcium to your diet. Calcium runs from 600 gm per scoop in 100% Casein to as little as 9 mg in other protein powders. The only foods I could find higher in calcium were a cup of either condensed or evaporated milk….or you could eat a
cup of homemade cheese sauce.  So if your family has a history of brittle bones you might want to drink a calcium rich protein shake.   

• Potassium helps control your blood pressure. A deficiency causes muscle cramps and weakness.  Potassium runs from 840 mg per scoop in Bio-Pro Blend to 95 mg in others.  Bananas are often recommended by doctors to patients to help increase potassium intake, but they only have about 500 mg each.  The main reason you are drinking protein shakes is for some health benefit. So
make sure you are not putting yourself at risk!  Read the labels, find out what’s in your shake, how many scoops are recommended and then how many servings are you supposed to have a day?  You may want to change to a shake that gives
you more health benefits and less risk.

You can see all the protein shakes in a chart for easy comparison when you check out my site at What’s in Your Shake?.  I’m not selling protein, nor have memberships etc, but I do have good information that might interest you.

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