Jun
29
2019

Both White Meat And Red Meat Elevate Cholesterol

By | Cancer, Cardiovascular disease, diet, food, heart attack, Nutrition, Stroke

A study from the American Journal of Clinical Nutrition showed that both white meat and red meat elevate cholesterol. This was a randomized controlled clinical trial. Many observational studies in the past showed that red meat consumption could elevated LDL cholesterol values and this increased cardiovascular disease. Many study authors have recommended to get away from the dangers from red meat by switching to white meat from poultry .

However, this study pursued this question in more detail. It questions whether it is true that white meat is safer from a cardiovascular risk point of view. It also studies the effects on cardiovascular risk when switching to vegetable protein (vegan or vegetarian diets). In addition, the researchers assessed the effects of low or high saturated fat on LDL cholesterol levels.

Design of the study

Researchers from the Children’s Hospital Oakland Research Institute, Oakland, CA conducted the study. They rotated participants through three different diets for 4 weeks each with a washout period of 2 to 7 weeks in between where they ate their usual foods. The diets were as follows. The first tract consisted of food with high-saturated fatty acids (high SFA): red meat; white meat and non-meat. The second tract contained low-saturated fatty acids (low SFA): red meat, white meat and non-meat. The researchers determined the cardiovascular risk of these 6 diets by measuring triglyceride levels, LDL cholesterol levels apo B levels ad additional factors.

Results of the study

LDL cholesterol: 2.64 mmol/L for red meat, high SFA; 2.61 for white meat, high SFA; 2.46 for non-meat, high SFA.

The LDL cholesterol values for red meat, low SFA were 2.35; for white meat, low SFA were 2.38 and for non-meat, low SFA were 2.22.

The message from this part of the trial is that it did not matter whether you ate red meat or white meat, the LDL cholesterol was still high, particularly when combined with high saturated fatty acids. Lean cuts of red meat and of chicken (no skin) result in lower LDL cholesterol readings. The very best LDL cholesterol results came from non-meat protein like vegetables. This was particularly so when the vegetables contained only low-saturated fatty acids.

There were many more results in the study, but it would be inappropriate to list them all for this overview here. For those interested in it, here is the link where more detail is discussed. Here is a blog where I discussed how to lower cholesterol.

Discussion of the study that found that both white meat and red meat elevate cholesterol

For years physicians have recommended to exchange some of the red meat (beef, pork and lamb) with white chicken or white turkey meat. This was based on poorly designed observational studies. Now the investigators of a randomized controlled clinical trial have shown that the old assumptions were incorrect. White meat raises LDL cholesterol just as much as red meat does. But protein from vegan or vegetarian diets lowers LDL cholesterol significantly. In addition the effect of saturated fatty acids raises LDL cholesterol significantly in all of the different diets. The researchers pointed out that L-Carnitine from red meat is metabolized by gut bacteria into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon.

Both White Meat And Red Meat Elevate Cholesterol

Both White Meat And Red Meat Elevate Cholesterol

Conclusion

This randomized clinical trial clearly showed that red meat and white meat cause the same elevation of LDL cholesterol and other cardiovascular risk factors. In contrast non-meat protein from a vegetarian or vegan diet lowers cholesterol. Also, high-saturated fatty acid food elevated cholesterol while low-saturated fatty acid food lowers cholesterol. For this reason, choose the leanest cut, if you eat red or white meat. Don’t be afraid to have a meatless day once or more often during the week. It will help you to equilibrate your cholesterol level. Keep in mind that your gut bacteria metabolize red meat into trimethylamine-N-oxide (TMAO). This is a substance that has two effects on the body: it causes increased atherosclerosis (hardening of arteries) and also causes cancer of the colon. For this reason keep your red meat consumption low, which prevents colon cancer, heart attacks and strokes.

May
11
2013

Changes Of Gut Bacteria Can Cause Heart Attacks

By | Cancer, Health, heart attack, Heart Disease, Prevention, Stroke, Vitamins and supplements

The recent news of gut bacteria possibly being involved in causing heart attacks (see details below) sounds pretty outrageous. In order to make this more understandable, we need to start backtracking how bacteria end up in our gut and what they are doing there.

Gut bacteria in our bowels at various stages in life

Even among infants there is a huge difference in the composition of the gut flora depending on whether the baby was vaginally delivered, born by Cesarean section or prematurely born and nursed in an intensive care unit for a prolonged period of time.

When we are grown up, it depends on where we live on our planet as to what type of gut flora we have. A 2011 study of the bacterial composition of stool samples in Europe versus Africa showed that the European microbiome in the colon was typical of the Bacteroides enterotype, whereas the African microbiome was dominated by the Prevotella enterotype. Other studies have shown that the type of diet we eat causes us to harbor different types of gut flora. A person eating a more vegetarian diet will have a Prevotella enterotype gut flora, while another person eating a Western style fat and protein dominated diet will have a Bacteroides enterotype gut flora. What is the gut flora doing? It lives within our gut for our mutual benefit. We provide the gut bacteria a comfortable home at body temperature where they grow best. They in turn ferment undigested foods, protect us from the growth of harmful bacteria, produce vitamins like vitamin K and biotin, and produce hormones that direct the body to store excess food as fat.

Changes Of Gut Bacteria Can Cause Heart Attacks

Changes Of Gut Bacteria Can Cause Heart Attacks

Cleveland Clinic’s gut flora research linked to heart attacks

In April 2013 reports that heart attacks may be related to the composition of your gut flora hit the popular press, articles like this. Two years earlier, in April of 2011, the same Cleveland research group under Dr. Stanley Hazen found that the gut flora composition has an impact on heart disease. They stated that a “byproduct called trimethylamine N-oxide (TMAO) is produced when intestinal bacteria digest the nutrient phosphatidylcholine, commonly known as lecithin”. It was determined that the liver was responsible for producing TMAO out of absorbed materials from gut bacteria and that this was responsible for accelerating hardening of the arteries, which in turn caused deadly heart attacks and strokes.

As can be seen from this link the Cleveland research group is suggesting that TMAO could become a valuable screening tool when measured in patients’ blood to screen for their risk to develop a heart attack or stroke in the future. Furthermore, once these patients are identified, they can be sent to a dietitian and be put on a different diet that prevents heart attacks and strokes; also, the progress could again be monitored through repeat TMAO blood tests down the road.

Criticism of research from the Cleveland Clinic

Not every one has welcomed the study as clear-cut proof for a link between the gut flora and heart attacks, strokes and deaths. This link shows that it is questioned whether perhaps low antibiotic residues in red meat would explain the findings of the study. It rightly points out that there was no control for whether the more than 4000 patients were eating organic foods or a regular American diet. The comment goes on to say that the regular American diet contains residual antibiotics from milk, milk products, beef, chicken and turkey. These traces of antibiotics are powerful enough to have an effect on the gut flora, which likely is the reason for the differences between the vegetarian diet versus a Western style fat and protein dominated diet. It is entirely possible that grass fed beef would not lead to TMAO levels in the blood whereas regular beef or hamburger meat will raise the TMAO levels. The same could be true for egg consumption, which was also accused of raising TMAO levels. However, we do not know whether organic eggs that do not contain antibiotics would have done the same as regular eggs that contain traces of antibiotics.

Cancer caused by gut flora

This 2008 review article explains how lactobacillus and bifidobacteria (probiotics) prevent colon cancer, while bacteria of the Bacteroides and Clostridium variety increase the incidence of colon cancer and the growth rate of colonic tumors. So, the composition of your gut flora does not only matter with regard to prevention of heart attacks and strokes, but is also important in preventing colon cancer.

Change your gut flora to boost your health

Here is where the “rubber hits the road”. What I mean is that you can benefit from all of this research with regard to your health by paying attention to a few facts and possibly making a few changes as follows.

  1. I think that the argument of the bulletproofexec.com website holds true and we should all eat organic meats whenever possible. The Cleveland study has already shown that the gut flora in vegetarians stayed healthy even when they occasionally slipped and ate a regular steak.
  2. Take supplemental probiotics from the health food store. It will improve your gut flora within a day or two.
  3. Higher intake of fruit and vegetables make a measurable difference in the body decreasing the risk for heart attacks and strokes as this British research group has shown. Another research group from Italy has confirmed that an increased intake of fruit and vegetables mobilizes genetic switches that will stabilize the metabolism of the gut wall and prevent cancer of the colon.

So, the verdict for boosting your health is out: eat organic foods, use probiotics as supplements and eat more fruit and vegetables!

More information on nutrition: http://nethealthbook.com/health-nutrition-and-fitness/nutrition/

References

  1. http://www.nature.com/nm/journal/v19/n5/full/nm.3145.html
  2. http://www.ncbi.nlm.nih.gov/pubmed/23614584

Last edited Nov. 7, 2014