Cholesterol and saturated fats

[rebrascora]

Just wanted to post about my own personal experience with this subject, perhaps to reassure people who are frightened to try a low carb, higher fat diet.

I know that just over 2 years ago, when i was diagnosed and started following a low carb way of eating, I was also following the NHS low fat and low salt advice and I found it really difficult to maintain. I was extremely reluctant to go against the low fat advice because I have been bombarded with the information that fat is bad for us and makes us fat and makes our cholesterol high and puts us at risk of CVD (Cardio Vascular Disease) all my life. My Cholesterol at diagnosis was 5.1 which is above the NICE recommended level for diabetics and at that time I was following a pretty low fat diet. Thankfully my Health Care Professionals were sufficiently knowledgeable to recognize that my ratios were good and I did not have a high risk lifestyle for CVD and believed that I did not need to take statins. Looking back I really appreciate this personalized approach to cholesterol assessment as it seems to be sadly lacking in other areas.
Since then I have embraced a low carb, high fat diet and I don't mean normal fat, I mean "high fat". I eat a lot of cheese, I have cream in my coffee every morning and if I run out of cream I have butter, I eat a lot of creamy yoghurt and cheese coleslaw and cream cheese and Mascapone cheese and pork scratchings are my guilty pleasure and nuts.... roasted peanuts and peanut butter and brazils and eggs and fatty meat.... belly pork, bacon, lamb chops, rib eye steak.... and I cook my veggies and eggs in the rendered meat fat from roasting..... so my fat intake is predominantly saturated fat.

I don't use one of those apps for logging nutrients but I would guess that at least 50% of my calories come from saturated fats and I try to keep my planned carbs below 70g a day although I need to consume hypo treatments most days which I don't count within that total. I try to ensure that my fibre intake is quite high (I eat seeds and nuts and veggies and use psyllium husk and chia seeds) as I think this may also be important for cholesterol and keeping carbs low is also important but despite eating all this additional saturated fat and some of it quite salty foods too, my BP has stayed the same and my cholesterol has reduced. My most recent figure is 4.5 with Trigs 1.35. My consultant is very happy and so am I, as I feel that my low carb, high fat diet is enjoyable and therefore sustainable and no significant weight gain....OK I have put on a few lbs in the last couple of months, but I haven't done as much exercise as I should and if I want to lose it I just need to up the exercise and or cut a bit of fat for a few weeks, which I have started doing, but I think a 6lb rise during 18 months of lockdown isn't a big deal.

I am not advocating that people eat as much fat as I do, particularly if they need to lose weight but just wanted to say that the NHS advice on fat is not necessarily correct so don't let it discourage you from giving Low Carb High Fat (LCHF) way of eating a try, even if your cholesterol is a bit higher than your HCPs would like. You can always revert to low fat if your cholesterol goes up and your ratios are bad but I think being prepared to experiment with diabetes is important to find out what works for you.

In my experience there seems to be no correlation between dietary fat and cholesterol, provided you keep your carb intake low. I just really wanted to post this for people who are finding low carb eating a struggle because they are worried about increasing their fat intake. I am obviously only one person but I am pretty sure other people here on the forum have experienced this reduction in cholesterol too on a LCHF diet.

I would also say that I feel fitter and healthier and younger than I have for many years following this way of eating and it helps me to have more control of my disordered eating and manage my diabetes better.

 

[jill-mc]

Just wanted to post about my own personal experience with this subject, perhaps to reassure people who are frightened to try a low carb, higher fat diet.

I know that just over 2 years ago, when i was diagnosed and started following a low carb way of eating, I was also following the NHS low fat and low salt advice and I found it really difficult to maintain. I was extremely reluctant to go against the low fat advice because I have been bombarded with the information that fat is bad for us and makes us fat and makes our cholesterol high and puts us at risk of CVD (Cardio Vascular Disease) all my life. My Cholesterol at diagnosis was 5.1 which is above the NICE recommended level for diabetics and at that time I was following a pretty low fat diet. Thankfully my Health Care Professionals were sufficiently knowledgeable to recognize that my ratios were good and I did not have a high risk lifestyle for CVD and believed that I did not need to take statins. Looking back I really appreciate this personalized approach to cholesterol assessment as it seems to be sadly lacking in other areas.
Since then I have embraced a low carb, high fat diet and I don't mean normal fat, I mean "high fat". I eat a lot of cheese, I have cream in my coffee every morning and if I run out of cream I have butter, I eat a lot of creamy yoghurt and cheese coleslaw and cream cheese and Mascapone cheese and pork scratchings are my guilty pleasure and nuts.... roasted peanuts and peanut butter and brazils and eggs and fatty meat.... belly pork, bacon, lamb chops, rib eye steak.... and I cook my veggies and eggs in the rendered meat fat from roasting..... so my fat intake is predominantly saturated fat.

I don't use one of those apps for logging nutrients but I would guess that at least 50% of my calories come from saturated fats and I try to keep my planned carbs below 70g a day although I need to consume hypo treatments most days which I don't count within that total. I try to ensure that my fibre intake is quite high (I eat seeds and nuts and veggies and use psyllium husk and chia seeds) as I think this may also be important for cholesterol and keeping carbs low is also important but despite eating all this additional saturated fat and some of it quite salty foods too, my BP has stayed the same and my cholesterol has reduced. My most recent figure is 4.5 with Trigs 1.35. My consultant is very happy and so am I, as I feel that my low carb, high fat diet is enjoyable and therefore sustainable and no significant weight gain....OK I have put on a few lbs in the last couple of months, but I haven't done as much exercise as I should and if I want to lose it I just need to up the exercise and or cut a bit of fat for a few weeks, which I have started doing, but I think a 6lb rise during 18 months of lockdown isn't a big deal.

I am not advocating that people eat as much fat as I do, particularly if they need to lose weight but just wanted to say that the NHS advice on fat is not necessarily correct so don't let it discourage you from giving Low Carb High Fat (LCHF) way of eating a try, even if your cholesterol is a bit higher than your HCPs would like. You can always revert to low fat if your cholesterol goes up and your ratios are bad but I think being prepared to experiment with diabetes is important to find out what works for you.

In my experience there seems to be no correlation between dietary fat and cholesterol, provided you keep your carb intake low. I just really wanted to post this for people who are finding low carb eating a struggle because they are worried about increasing their fat intake. I am obviously only one person but I am pretty sure other people here on the forum have experienced this reduction in cholesterol too on a LCHF diet.

I would also say that I feel fitter and healthier and younger than I have for many years following this way of eating and it helps me to have more control of my disordered eating and manage my diabetes better.

Hi Barbara,
My diet now is almost same as yours, LCHF,(But I don't eat meat - although I do have lots of fish). When diagnosed T2 my cholesterol was also 5.1. At my last checkup it had gone up to 5.7, but it was the good cholesterol that had increased. My GP was happy with that and never suggested Statins. LCHF keeps my diabetes under good control without any medication. I am active and struggled keeping weight on at first, didn't realise how much fat I needed to consume. I seem to have found the right balance now. And I really enjoy my meals and don't miss carbs or feel hungry all the time. My next checkup is in August. So hopefully my GP will still be happy with my results again! Just out of interest, if someone takes Statins or Benecol, does that reduce the 'good' cholesterol as well as the bad?

 

[Perfect10]

Unfortunately my LCHF diet has resulted in cholesterol of 7.6! No mention of statins yet though. I am having further test in a couple of weeks and then possible referral to lipid clinic as it’s been high for a while and the thought now is it’s possibly a genetic thing and no diet changes would reduce it. My dad always had high cholesterol despite being really active.

 

[rebrascora]

Sorry to hear your cholesterol is high. Looks like it was 7.6 at the start of your diabetes journey so whilst it dipped a bit, it is back where it started so at least no negative impact. Do you know the breakdown of the different lipids? Just wondering if there has been any improvement or deterioration in ratios. Triglycerides are the thing they are most concerned about so you want those as low as possible from what I understand. I do wonder if some people have a naturally high level and that is healthy for them, particularly if they are active. Did they put your Dad on statins? Will be interested to hear how things go at the lipid clinic.

 

[Loobyloo]

Mine has shot up too on low carb dieting from 6.1 to 6.9. But my ratios are good so GP not worried. My good cholesterol has increased and TG levels fine. I will try and cut back saturated fats a little to see if it makes and difference but on the whole i am not too worried as my risk level of heart attack and strokes is average for my age.
Low carbing has got my Hba1c down from 108 to 36 so i think the benefits of this can outweigh cholesterol rising a little. Also lost 4 stone on low carb which also has health benefits. BP also now within normal range.
I too feel healthier than i have in years.

 

[Perfect10]

My triglycerides are fine at 1.1, HDL is also good at 2.3. It is the LDL at 4.8 which is too high.

 

[rebrascora]

Your weight loss and HbA1c reduction are amazing @Loobyloo ! Definitely worth the trade off for a slightly increased cholesterol and if ratios are good then I think you are probably right not to be overly concerned. Have your HCPs tried to put you on statins or are they reasonably relaxed about your levels?

 

[Loobyloo]

My triglycerides are fine at 1.1, HDL is also good at 2.3. It is the LDL at 4.8 which is too high.

Your ratios HDL/LDL are good. and TG ratio ideal. I used this calculator https://www.omnicalculator.com/health/cholesterol-ratio#:~:text=Our cholesterol ratio calculator takes into account four,0.2 * triglycerides. Total cholesterol is just

remember to change to mmol

 

[Loobyloo]

Your weight loss and HbA1c reduction are amazing @Loobyloo ! Definitely worth the trade off for a slightly increased cholesterol and if ratios are good then I think you are probably right not to be overly concerned. Have your HCPs tried to put you on statins or are they reasonably relaxed about your levels?

No they have not tried to put me on statins and GP has put note that ratios are fine so no action needed. Although i have seen some people as low as 5 being prescribed statins with no consideration that their total may be high as the good cholesterol is high and some GPs or DN don't seem to take ratios into account. They just look at the total and prescribe too readily.

 

[Perfect10]

Your ratios HDL/LDL are good. and TG ratio ideal. I used this calculator https://www.omnicalculator.com/health/cholesterol-ratio#:~:text=Our cholesterol ratio calculator takes into account four,0.2 * triglycerides. Total cholesterol is just

remember to change to mmol

An interesting read thanks it mentions familial hypercholesterolaemia which is what GP thinks but also possible link to thyroid which is also being tested at my next blood test. This should be checked each year as I have lumps in my thyroid but I have found that it was last checked in 2018!

 

[Loobyloo]

An interesting read thanks it mentions familial hypercholesterolaemia which is what GP thinks but also possible link to thyroid which is also being tested at my next blood test. This should be checked each year as I have lumps in my thyroid but I have found that it was last checked in 2018!

I do have underactive thyroid for which i am taking thyroxin.

 

[Ali11782]

This post has been very helpful for me @rebrascora. Thank you. I am considering a higher fat diet because know I feel better after some crackers and cheese than say pasta. But as I don't eat meat I'm wondering what else I can eat, obviously veg and salad. @jill-mc have you any ideas for me? I don't eat fish though and not overly keen on eggs (I am trying my hardest to like cheesy omelette lol)

 

[Inka]

The issue isn’t just cholesterol though. The statistics about the hugely increased risks of heart problems with diabetes are pretty scary. When I read the Type 1 ones, it literally took my breath away.

Nothing I’ve read says that a high fat diet is good for your heart. In fact, it says the opposite. Here’s one study that classifies “high fat” as more than 35%:

“In conclusion, the results of the present study demonstrate that habitual consumption of a diet high in fat (≥35% of total calories) is associated with impaired endothelium-dependent vasodilation due, in part, to diminished NO bioavailability. Endothelial vasodilator dysfunction may contribute to the increased risk of atherosclerotic vascular disease associated with a chronic diet predominately high in fat.”

This is a short 4 minute video that has some good basics about low fat v. high fat diet. It also has some pictures showing the blood vessels. It’s an interesting watch. It starts by talking about high fat diets and cholesterol:

https://nutritionfacts.org/video/low-carb-diets-and-coronary-blood-flow/

Personally I watch my fat intake and try to keep it lowish. To my mind, anything I can do to reduce those god-awful heart disease statistics is worth it. Keeping fat low has also meant I’ve kept my insulin sensitivity good after all these years, and that’s a bonus that I appreciate a lot.

 

[Ali11782]

The issue isn’t just cholesterol though. The statistics about the hugely increased risks of heart problems with diabetes are pretty scary. When I read the Type 1 ones, it literally took my breath away.

Nothing I’ve read says that a high fat diet is good for your heart. In fact, it says the opposite. Here’s one study that classifies “high fat” as more than 35%:

“In conclusion, the results of the present study demonstrate that habitual consumption of a diet high in fat (≥35% of total calories) is associated with impaired endothelium-dependent vasodilation due, in part, to diminished NO bioavailability. Endothelial vasodilator dysfunction may contribute to the increased risk of atherosclerotic vascular disease associated with a chronic diet predominately high in fat.”

This is a short 4 minute video that has some good basics about low fat v. high fat diet. It also has some pictures showing the blood vessels. It’s an interesting watch. It starts by talking about high fat diets and cholesterol:

https://nutritionfacts.org/video/low-carb-diets-and-coronary-blood-flow/

Personally I watch my fat intake and try to keep it lowish. To my mind, anything I can do to reduce those god-awful heart disease statistics is worth it. Keeping fat low has also meant I’ve kept my insulin sensitivity good after all these years, and that’s a bonus that I appreciate a lot.

That's good to here a different perspective. It's very hard to know what to do for the best. Scientific views change all the time. I remember as a child that fat was the enemy and no one really thought much about sugar. Now i would rather the butter on my toast than chocolate spread lol
Everyone just has to find what works for their own bodies I guess.

 

[Leadinglights]

This post has been very helpful for me @rebrascora. Thank you. I am considering a higher fat diet because know I feel better after some crackers and cheese than say pasta. But as I don't eat meat I'm wondering what else I can eat, obviously veg and salad. @jill-mc have you any ideas for me? I don't eat fish though and not overly keen on eggs (I am trying my hardest to like cheesy omelette lol)

Finding alternatives rather depends on why you don't eat meat or fish, is it flavour, texture or for ethical reasons. Unfortunately with some of the meat substitutes, they have make the texture and flavour too much like meat if that is the reason for not having them.
Have you tried nut based products or some of the plant based foods or veggie sausages.

 

[Ali11782]

I have not eaten meat since I was 10 and now its just the thought of chewing it. I have never been tempted by meat alternatives.

 

[Inka]

@Ali11782 I hate Type 1 with a passion. I’d eat anything (literally) if it helped. I’ve tried many, many diet over the years, including very low carb high fat. It’s not a magic answer despite the hype. Moreover, as mentioned above, I think it’s too risky to eat high fat when our risk of heart disease is magnified so much by simply having diabetes.

Yes, scientific views change, but I’ve read nothing that suggests a high fat diet reduces the risk of heart diseaseYou can read through as many of the studies as you can face yourself or simply get a book like How Not To Die and read the chapters to see the effect of certain foods.

A few years ago, it was all high fat, but the tide has now turned and people are realising that that’s unlikely to be the correct answer health-wise. Now I doubt that even if they found the perfect diet any of us would stick to it religiously 24/7. We all choose what we can live with, and what fits into our lives. But a few simple ‘rules’ can form a good basis even if we ‘go off-piste’ sometimes.

 

[jill-mc]

This post has been very helpful for me @rebrascora. Thank you. I am considering a higher fat diet because know I feel better after some crackers and cheese than say pasta. But as I don't eat meat I'm wondering what else I can eat, obviously veg and salad. @jill-mc have you any ideas for me? I don't eat fish though and not overly keen on eggs (I am trying my hardest to like cheesy omelette lol)

I have lots of avocados, nuts and seeds, cheese. As you don't eat meat or fish perhaps try tofu, or hide the eggs in a stir fry so you don't really notice you are eating them!

 

[nonethewiser]

Since then I have embraced a low carb, high fat diet and I don't mean normal fat, I mean "high fat". I eat a lot of cheese, I have cream in my coffee every morning and if I run out of cream I have butter, I eat a lot of creamy yoghurt and cheese coleslaw and cream cheese and Mascapone cheese and pork scratchings are my guilty pleasure and nuts.... roasted peanuts and peanut butter and brazils and eggs and fatty meat.... belly pork, bacon, lamb chops, rib eye steak.... and I cook my veggies and eggs in the rendered meat fat from roasting..... so my fat intake is predominantly saturated fat.

Your very fortunate to eat lots of cheese Rebrascora without disruption to diabetes control, cheese has to be my fav food, strong types like blue vein ones.

Really dont avoid fat no idea about daily intake & couldn't care less provided cholesterol is good & weight stable, just know when eat lots encounter higher bg levels & need to correct loads as result, often waking to higher levels during night if eaten on evening. Might just be me but find it nuisance at times as would like to indulge in cheese when having glass of red wine on evening.

Anyway well done on finding something that works for you my friend.