What about cholesterol?

The main problem that mainstream medicine and cardiologists have with low carb high fat diets is concern that “eating all that fat” will increase risk for heart disease. This concern was so great that Atkins was called before a senate committee where witnesses said that his diet was malpractice and was like mass murder. The problem is that the “cholesterol, diet, heart” hypothesis was adopted without any substantiating proof. What lead to the diet heart hypothesis was that there is cholesterol in the atherosclerotic lesion in arteries so researchers therefore believed that dietary cholesterol caused these lesions. In 1915 a researcher named Nikolai Anitschkow did a study where he fed rabbits diets high in cholesterol and they developed atherosclerotic lesions in their arteries. The problem was that rabbits are herbivores and not physiologically adapted to eating cholesterol since plants don’t contain. When they fed high cholesterol diets to dogs/wolves which are carnivores, they do not develop atherosclerosis. In the 1950’s a physiologist named Ansel Keys also believed that dietary fat and cholesterol caused heart disease. To “prove” this he documented the diet patterns of seven countries and concluded that the people in the countries that had the highest total and saturated fat intake also had the highest incidence of heart disease. The problem was that he chose to exclude those countries that had the opposite findings, namely France and Switzerland which had the highest saturated fat intake also had the lowest incidence of heart disease. At the same time a physician named John Yudkin in England theorized that dietary sugar was the real cause of vascular disease and when he looked at Keys’ own data he showed that sugar tracked more closely to heart disease than fat did in the countries Keys picked. Keys went on a mission, however, to convince the world that eating fat, and saturated fat in particular should be limited to avoid heart disease. He apparently was very persuasive as he had little trouble convincing the US government of his theory So, 1980 with the first USDA dietary guidelines for Americans, total fat, cholesterol, and saturated fat were advised to be avoided and complex carbohydrates were recommended to be eaten preferentially. No mention was made for sugar restriction. At this same time, besides Yudkin warning about sugar as the cause of heart disease, the leading lipidologists in the US including Pete Ahrens of Rockefeller University were studying lipid patterns and heart disease and discovered that triglycerides and HDL were more strongly correlated with heart disease than LDL cholesterol, and that diets low in fat and high in carbohydrate, although they might lower LDL cholesterol, worsened triglycerides and HDL and worsened risk for heard disease. Plus they found that LDL cholesterol itself had very little correlation with heart disease. When they presented this argument to George McGovern’s senate committee looking into diet and health, Senator McGovern said to Ahrens, “You mean I can eat all fat and cholesterol I want and it won’t hurt me?” When Ahrens said, “Yes,” McGovern said “Well that’s not what my cardiologist says.” Unfortunately the government bought the “cholesterol, diet, heart hypothesis” as well as the American Heart Association and it has been the mainstay of dietary guidelines ever since.
AFTER the government decided to adopt these guidelines, they then went about funding studies that they felt would prove it correct with three large studies totaling nearly a billion dollars in tax payer money, LRC-CPPT, MRFIT, and Women’s Health Initiative. They failed. None showed convincing evidence of benefit of the diet. The largest, the women’s health initiative, followed 50,000 women for 8 years, half followed a low cholesterol, low fat diet. After 8 years there was no benefit in any parameters of weight, heart disease, or cancer. Nonetheless the government and AHA stuck to their belief.
The reason that diets that lower cholesterol failed to prevent heart disease is because total cholesterol has nothing to do with causing heart disease. Numerous studies have failed to show a correlation between total cholesterol or even total LDL and heart disease, in fact in women over 50, all studies show that the higher the cholesterol, the longer they live. A large study done at UCLA found that the average LDL of acute heart attack patients was less than 100 and a third were less than 70. The national average LDL cholesterol at the time was 140. So why did these studies fail? It turns out Yudkin was correct. It is sugar via the metabolic syndrome that is the cause of heart disease along with basically all the other chronic diseases of civilization namely obesity, diabetes, hypertension, heart disease, stroke, and cancer. As Gary Taubes so eloquently illustrates in his recent book, “The Case Against Sugar,” excess sugar and in particular the fructose part of sugar induces a physiologic state called insulin resistance which causes insulin levels to rise, both at baseline and especially after consuming glucose containing food. This state of fructose induced insulin resistance with high insulin levels is called metabolic syndrome and is a precursor of diabetes and is the substrate for the chronic diseases of modern civilization. It was first described by a Stanford diabetologist, Gerald Reaven. It is associated with numerous physiologic changes in the body including high insulin levels, truncal and visceral obesity, elevated blood pressure, high triglycerides, low HDL levels, elevated blood sugar, change in size of LDL particles to small dense character, increased leptin level from leptin resistance as well. It is this metabolic syndrome with it’s elevated insulin level which is associated with vascular disease, coronary artery disease, stroke, as well as cancer, not cholesterol. There is much debate going on as to what feature or features of the metabolic syndrome actually cause vascular disease. Most researchers are still focused on lipids so they are studying the various lipid particles, LDL, large vs small, Apo B particles, Apo A particles, HDL, large vs small HDL, trying to see which particles “cause” vascular disease as well as what change in the lipid particles associated with the metabolic syndrome are responsible for vascular disease. The fact that metabolic syndrome is associated with a higher LDL particle count and that those LDL particles are smaller and more dense leads some to believe that the high number of small dense LDL particles overwhelm the vascular endothelium and cause plaque to form. The trouble is that some studies show that the total number of these particles actually doesn’t correlate with incidence of heart disease any more than the fact that they are small and dense as caused by metabolic syndrome (1).  Looking at individuals and groups there is no more evidence that various lipid particles “cause” vascular disease beyond being markers that an individual has insulin resistance and metabolic syndrome and that that something about insulin resistance, metabolic syndrome itself is the actual cause of the vascular lesions of atherosclerosis. I personally believe it is the high insulin level itself that does the damage to the walls of vessels that makes them vulnerable to plaque formation and that various lipid particles and their sizes are nothing more than markers of insulin resistance and metabolic syndrome with it’s chronic elevated insulin levels. There is data to suggest this. When rabbits are fed cholesterol they do develop atherosclerosis as stated above. However when researchers make rabbits diabetic by treating the pancreas to not make insulin, and these rabbits are fed high cholesterol diets, they don’t get atherosclerosis until they are given high doses of insulin. Studies by Robert Stout, in England, showed insulin enhanced transport of cholesterol and fat into cells of the arterial wall just as insulin enhances transport of fat into fat cells in adipose tissue. Insulin is also induces tissue growth including stimulating growth of arterial smooth muscle cells.
As Gary Taubes argues in The Case Against Sugar, dietary sugar appears to be the main culprit in causing metabolic syndrome and the diseases associated with it namely obesity, diabetes, hypertension, heart disease, stroke, and cancer.  Societies that don’t or didn’t have sugar, don’t have any of these diseases. This includes the Inuit in the arctic where the diet was all animal products which included mostly cariboo, fish, and marine mammal blubber. Their diet was 80% fat and 20% protein. They had none of those diseases of western society including obesity, diabetes, hypertension, heart disease, and cancer. After the first explorers studied the Inuit and made these observations, they were studied closely and observed for the development of these diseases. The first case of breast cancer didn’t appear until 1966 and by 1975 there were only two more. Now the Inuit have the same incidence of all these diseases as they have adopted the modern western diet with it’s high sugar consumption. The same goes for the native peoples in America where early military physicians noted the same thing, as well as Albert Schweitzer in Africa where he worked with native peoples for 40 years. He noted the remarkable absence of those diseases. George Campbell, another physician who came after Schweitzer worked with the Zulu in South Africa. He had clinics in the bush where the Zulus ate their natural diet as well as an urban clinic in Durban. He noted again none of the above diseases of western civilization in the clinic in the bush but all of them in the city where the diet was western type. In his meticulous records, he noticed that it took a diet containing 70 lb of sugar per year for 20 years for the above diseases to start showing up. This appears to be holding up in current observations. The current average per capita sugar consumption in the US now is 120 lb per person per year. In all societies where sugar consumption has been tracked, there have been a dramatic increases in consumption after they became westernized or from the general dramatic increase in world consumption the past 140 years. In the US annual per capita sugar consumption rose from 10 lb per capita per year in the early 1800’s to, to 80 lb per year in 1900, to 100 pounds per year in 1920. It peaked at 150 lb per person per year in 1995. Now it is about 120 lb per person per year. In every case the dramatic rise in sugar consumption was associated with a similar dramatic rise in obesity and diabetes in all societies.

I believe atherosclerosis is “caused” by disruption of the endothelial lining of arteries where there is injury which leads to the cascade of lipid deposition and atherosclerosis, but there has to be injury to the endothelium first. High cholesterol alone won’t cause this. In the vast majority of individuals that injury is caused, I believe, by high insulin levels caused by metabolic syndrome. Once the injury has occurred, high LDL may contribute to accelerating the process, possibly. The next most common cause of endothelial injury leading to atherosclerosis is hypertension and artery wall stress. An example of this is patients with coarctation of the aorta who have hypertension from a purely mechanical basis ie narrowing of the aorta above the heart, without any metabolic syndrome component to their hypertension. If not caught early and treated with surgery, they die in their 30’s of MIs. Again artery wall stress injures the artery lining and then inflammation sets in with atherosclerosis formation.
There are two more points to be covered in the argument that lipid particles don’t cause heart disease. First, proponents of the theory like to point to familial hypercholesterolemia where individuals have a genetic variation that causes high cholesterol levels. Homozygous individuals with two copies of the gene do indeed have extremely high cholesterol levels over 1,000 and die of myocardial infarctions early in life in their 30’s. But their cholesterol levels are extremely high and fortunately this is very rare. Homozygous individuals have high cholesterol, usually in the 300-500 range and have higher incidences of heart disease compared to the general population, before age 50, but no increase in heart disease rates after 50 despite still having the same high cholesterol levels (2). Ok, so if high cholesterol levels cause heart disease in these individuals why doesn’t it carry through their whole lives. Another interesting observation was made about heterozygote FH’s. Familial hypercholesterolemia can be traced back genetically through families. Such a study was done in a family pedigree in Holland. They traced the gene in a family back to the early 1800s. It turned out that FH heterozygotes had lower mortality rates in all decades of life through the 1800’s, but in the 1900’s they started showing increased mortality, right when the sugar/ diabetes epidemic started to take off (3).   So it appears again that without the injury to the lining of the artery caused by sugar and the metabolic syndrome, high cholesterol in these FH heterozygotes was harmless.
There is an animal model for this as well. Back to dogs. Researchers fed dogs high cholesterol diets plus removed their thyroid glands to make them hypothyroid which also raises cholesterol even higher. They didn’t develop coronary atherosclerosis until they were made hypertensive by creating surgical coarctations of their aortas (4).  Again it took the endothelial injury of the hypertension before the hypercholesterolemia could induce coronary artery disease, just as the hypercholesterolemic rabbits who were made diabetic didn’t develop vascular disease until they were given insulin to injure the the endothelial lining of their arteries.
The final argument in the cholesterol heart disease hypothesis is the reduction in cardiac events in patients given cholesterol lowering therapy. The most common such drug is the statin class which does lower cholesterol and is associated with lower incidence of cardiac events but dubious data on total all cause mortality. With statins, however the degree of LDL lowering does not correlate with the degree of cardiac event reduction suggesting it is some other action of statins that lowers cardiac events other than LDL lowering.  Some attribute it to coronary plaque stabilizing effects of statins rather than LDL lowering. The new class of cholesterol lowering drugs the PCSK9 blockers lower cholesterol dramatically and a recent study showed that getting further LDL lowering with one of these drugs caused a whopping 15% lowering in cardiac events from 11.3 % of patients having events to 9.8 % of individuals in each group having events, an actual absolute lowering of only about 1%. However, there was no reduction in total all cause mortality (5).  Same goes for statins. A recent study looked at 100,000 patients who were treated with statins after a heart attack. Those who could tolerate statins ie who stayed on them had a similar reduction in cardiac events compared to those who did not tolerate statins, however total all cause mortality was higher in those who stayed on statins than those who weren’t and came off them (6). To me these studies suggest that if you have a condition that CAUSES vascular disease by injuring endothelium such as hyperinsulinemia via metabolic syndrome, or hypertension, then a high LDL level particle count MIGHT accentuate the atherosclerotic process at best. But again aggressively lowering LDL in these individuals doesn’t bestow total all cause mortality benefits.

References: Copy and paste web addresses to your browser.

  1. http://europepmc.org/abstract/med/11521128
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1671226/
  3. https://www.ncbi.nlm.nih.gov/pubmed/11325764
  4. http://www.nejm.org/doi/full/10.1056/NEJMe1703138#t=article
  5. http://www.nejm.org/doi/full/10.1056/NEJMe1703138#t=article
  6. http://www.practiceupdate.com/c/50912/2/2/?elsca1=emc_enews_daily-digest&elsca2=email&elsca3=practiceupdate_cardio&elsca4=cardiology&elsca5=newsletter&rid=NjA4MDE5NzM1NjIS1&lid=10332481

Low Carb High Fat Diet to Treat Diabetes

Low Carbohydrate, High Fat, Atkins type diet should be the first step in treatment of all diabetics, both type one and two. Numerous studies and practice experience testimonies have confirmed this. See Eric Westman’s second video below. The most comprehensive review of the data supporting using LCHF to treat diabetes was cited in the tremendous article by R D Feinman PhD per this link:

RD Feinman PhD: Low Carbohydrate Restriction as First Approach in Diabetes Management

The LCHF diet consistently lowers glucose and A1C. Dr. Westman cites numerous cases where his patients were able to get off all medication including insulin within weeks and in one case in days, see his second video below.  The number emerging is that over half of all diabetics who go on the diet come off most if not all their diabetic medications. Although the diet is high in fat including saturated fat, the diet consistently lowers triglycerides and raises HDL, the two most important lipid markers correlating with risk for heart disease. Also contrary to what one would think it is diets that are low in fat and high in carbohydrate such as the American Heart Association Low Fat “Heart Healthy” diet that increase blood saturated fat levels, thus increasing cardiac  disease risk.  Low carb, high fat diets to the opposite ie lower blood saturated fat levels.  Phinney and Volek showed this.  See their videos and books cited below.   In addition, low fat diets lower HDL, “good cholesterol,” raise triglycerides, and even though they lower LDL, “bad cholesterol,” they convert most of that LDL cholesterol to the small dense or truly dangerous form of LDL cholesterol.  Low carbohydrate diets, on the other hand, which in some cases will raise total and LDL cholesterol, convert the LDL to the large, buoyant, harmless form of LDL cholesterol, thereby lowering risk of heart disease far greater than low fat diets will.  Dietary saturated fat consumption which will increase in most low carb diets also has never been shown to increase risk of heart disease in numerous studies.  All this is covered and referenced in detail in the above linked article, as well as in Nina Teicholz’ tremendous book, “Big Fat Surprise, Why Butter, Meat, and Cheese belong in an Healthy Diet,” as referenced below as well as linked to a video of hers below.

Low Carb High Fat Diet For Weight Loss and Diabetes Control–Getting Started

Quick start LCHF guide:

Why carbohydrate restriction rather than total calories or fats?

In a nutshell: It’s about insulin.  Insulin has two main functions.  1. It enables glucose to enter cells so they can utilize it for energy. 2. It promotes the deposition of fat into the bodies fat stores. The higher the insulin level, the more fat is deposited into and locked into fat stores.  Carbohydrates are the primary food type that stimulates insulin release. Eating foods very high in sugar and refined carbohydrates causes significant spikes in insulin levels which not only cause more storage of the food you just ate into fat, but also adversely affects your liver and muscle tissues over time causing these organs to become resistant to insulin.  This insulin resistance then requires the pancreas to secrete more and more insulin to overcome this resistance which leads to higher and higher insulin levels which leads to more and more deposition of fat into fat cells resulting in obesity as well as metabolic syndrome which entails diabetes, hypertension, and vascular disease, ie heart disease and strokes.  See Gary Taubes “Why We Get Fat” video below. Eventually the pancreas is no longer able to keep up with ever increasing insulin resistance in the liver and muscle and sugar levels start to rise causing diabetes.  The only way to reverse this and get insulin levels reduced to the point where they no longer keep fat locked into the fat cells is to lower the primary food type that causes insulin to rise, carbohydrates.  If carbohydrates are removed from the diet or drastically lowered, the insulin levels begin to fall, eventually falling to the point where fat is no longer trapped in fat cells and is released into the blood to be available to be used by the body for fuel.  Your brain can’t tell if this fat in the blood came from something you just ate or fat stores.  This is why you aren’t hungry on a low carb diet.  Weight loss results.  In diabetics this weight loss improves insulin sensitivity resulting in improvement and often reversal of diabetes.  See Eric Westman, MD and Sarah Hallberg, MD videos below. Basically, with a carbohydrate restricted diet, you are reversing the basic causes of obesity and diabetes namely sugar and carbohydrates raising insulin which causes fat deposition and storage.  Years of eating foods high in carbohydrate especially sugar and refined carbohydrates, with resultant high spikes in insulin, over time causes the development of insulin resistance which leads to chronically elevated insulin levels and resultant metabolic syndrome and diabetes. Cutting carbohydrates reverses all this.

THE DIET—QUICK START:

Limit all sugar: sweets, desserts, sodas, sweet tea, and juice, all juice!  Liquid sugar ie sugar sodas and juice are absolutely the worst offenders in causing obesity and diabetes.  Fructose, half of the molecule sucrose in table sugar is a main cause of fatty liver.

Limit starches and starchy vegetables: bread, potatoes, rice, noodles, corn, grains, flour, beans (baked, butter), peas, butter beans, field peas, corn bread, grits, cereal, fruit (yes fruit), and milk.

What you can eat: meat (any kind: beef, pork, poultry, fish, lamb), eggs, cheese, nuts (1 to 2 oz per day), and “green vegetables” ie broccoli, cauliflower, collards, okra, cabbage, squash, lettuce, tomatoes, string beans, onions, mushrooms, olives, pickles, etc.

It’s called low carb, high fat for a reason.  You replace carbohydrate calories with fat calories (not protein).  This diet keeps you in ketosis for enhanced weight loss and performance, as well as cancer fighting properties.  See books and video references below.  Add butter to vegetables and dry meats instead of gravy, which has flour.  Cook collards and turnip greens with ham hocks, fat back, pig tails, and bacon grease like your grandmother did.  Eat regular not lean meat and regular ground beef, not lean hamburger.

It’s ok to fry food in healthy fats like lard, butter (grass fed if you can afford it–not margarine), beef tallow, (again like your grandmother did), or coconut oil rather than artificially processed vegetable oils like corn, safflower, soy, canola.   The vegetable oils, except olive, avocado, and coconut, are too high in omga 6 fats and are harmful, cause cancer.  That’s right, the opposite of what the government has been telling you for the past 40 years, namely to substitute saturated animal fats with polyunsaturated vegetable oils. Well it was the wrong advice.  See Nina Teicholz video below.  Just don’t batter the food first.  Remember nothing with flour.

Grass fed beef and dairy, ie butter, is best.  Higher in omega 3 oils, vitamin K2, more natural.

Milk has carbohydrate namely lactose so it needs to be limited.  Watch the carbs 11 to 12 gm per 8 oz portion.  If you do drink some milk make it whole, not reduced fat.  Fat free milk causes far more weight gain than whole milk.

Yogurt is made from milk and the label will list the carbohydrate content of the milk it was made from, again 11 to 12 gm per 8 oz serving.  But yogurt is made with active bacterial cultures which ferment the lactose to lactic acid hence the bitter taste and, as a result, the carbohydrate content is not the same as the original milk.  That is, it has been reduced by the bacterial fermentation.

What about alcohol?– beer: way too much carbohydrate; wine: better but limit; hard liquor: ok, very little carbohydrate in hard liquor.

What about diet drinks? — Best to limit these too.  The brain senses sweet and sends a message to the pancreas to release insulin and the insulin then drives ALL the calories you just ate, carbs, fats, and proteins into your fat stores. It’s best just to drink water.

Try to keep total carbs or at least net carbs (total carb grams minus fiber grams) under 20 grams per day.

Test urine daily with urine keto sticks to be sure you are in ketosis which usually correlates with weight loss.

 

Key books to read:

1. Any version Atkins diet books, esp “New Atkins for New You” By Eric Westman, Steve Phinney, and Jeff  Volek.

2. “Why We Get Fat” by Gary Taubes

3. “Good Calories, Bad Calories” by Gary Tubes

4.  “The Case Against Sugar” by Gary Taubes

5. “The Art and Science of Low Carb Living” by Phinney and Volek.

6. “Big Fat Surprise Why Butter Meat and Cheese Belong in a Healthy Diet” by Nina Teicholz.

7. “The Great Cholesterol Con”  by Malcolm Kendrick.

8. “Cholesterol Clarity” by Jimmy Moore.

9. “Keto Clarity” by Jimmy Moore.

10.  “How Statin Drugs Really Lower Cholesterol and Kill You One Cell at a Time” by Hannah and James Yoseph.

 

Key Articles:

Copy and paste the web addresses to your address bar

1. Dietary Carbohydrate Restriction as the First Approach in Treatment of Diabetes http://www.nutritionjrnl.com/article/S0899-9007(14)00332-3/abstract

2.Gary Taubes New York Times:  “What if It’s All Been a Big Fat Lie?”: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html

3. Low Carb Diet Recommended for Diabetics by Bob Shepard.

http://www.uab.edu/news/innovation/item/4997-low-carb-diet-recommended-for-diabetics

 

Key On Line Videos –all searchable on Youtube:

Eric Westman’s video on how to do a low carb diet.

 

Eric Westman, MD, professor of lifestyle medicine ,Duke University Medical School.  Excellent video on the science of low carb diets to treat diabetes.

 

Eric Westman: the science behind low carb high fat diets to treat diabetes:

 

Sarah Hallberg: Reversing diabetes with low carbohydrate high fat diet.

Gary Taubes Youtube “Why We Get Fat”

 

Still believe fats and cholesterol cause heart disease?  Watch this video.

 

 

Jimmy Moore Cholesterol Clarity and Keto Clarity:

Phinney and Volek Jumpstart full interview:

 

Jeff Volek: The Many Facets of Keto Adaptation:

Steve Phinney: The Art and Science of Low Carb Living and Performance

Steve Phinney: The Aboriginal Argument:

Jeff Volek: How your blood panels respond to a ketogenic diet:

Tom Naughton: Diet, Health and the Wisdom of Crowds

Dr. Dominic D’Agostino ketogenic diet for cancer

 

Robert Lustig, MD “The Bitter Truth