LDL,Plant Based Fat and Protein,and Exercise

"A day of worry is more exhausting than a week of work."– John Lubbock

Low density lipoprotein or LDL is referred to as the bad cholesterol. This LDL is associated with heart disease and was the topic of the study by Iris Shai, a clinical researcher, who evaluated food quality versus total fat quantity. The participants in the study were instructed to eat either a diet low in saturated fat or add to their diets plant-based foods. They found that eating more plant-based fat and protein lowered   cholesterol more than eating a diet low in saturated fat.

So it seems that replacing sources of saturated fat such as red meat and dairy products with sources of healthy fats like nuts and soy products has greater benefits. Also, the LDL benefit might be the greater for people with poor diets. Dr. David Jenkins suggests   swapping veggie burgers for hamburgers or soy milk for dairy milk. Other examples of plant-based fat and protein to consider include: 1. Plant sterol enriched margarine; 2. Peanuts and tree nuts; 3. Soy milk, tofu and soy meat products; 4. Oats, barley and other sticky or viscous fibers. Who needs statin drugs? This article was found in the Wall Street Journal August 24, 2011.

In the August 29, 2011 issue of Time, there was a research article that stated “15 minutes of daily exercise is associated with a 14% lower risk of death and an increase in life expectancy of three years”. There were 400,000 people in this study from Taiwan and they were followed for 8.5 years.  Just think of all those lucky people who exercised for 15 minutes a day.

Also, scientists have now developed a system that ranks obesity on a five-point scale. The more serious a person’s health complications as a result of obesity such as diabetes and high blood pressure and organ damage the higher the scale score. On a scoring system those individuals who scored a two or above   were  1.5  times  more likely to die quicker than those scoring zero or one on this scale . In other words it’s   possible to identify or predict those most likely to die quicker from weight related causes utilizing the scale. Are you interested in finding out your score? If you are, consult the Edmonton Obesity Staging System.

It is becoming clear that the further we deviate from being a caveman or a hunter and gatherer, the more likely we will be in the need for medical treatment. Lack of physical activity and eating processed foods are contributing to a very unhealthy society.

 Current research suggests that we don’t have to be ultra-athletes to satisfy  the exercise component. I remember back when I was in public school and we had mandatory PE. That class was somewhere around 60 minutes in length and was five days a week. There were not a whole lot of overweight or obese kids when I was in school.  Well, I know that exercise is only part of the story; however it is a very important part. Consider increasing time spent in a physical activity. Maybe incorporate the findings in the study conducted in Taiwan and start with 15 minutes a day. Who knows it may change your life? I ran on the trail today and so can you.