High cholesterol: Nutritionist reveals top prevention tips
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High cholesterol is infamous for damaging vascular health over time, yet the condition offers few warning signs of trouble along the way. When symptoms do occur, it is usually a sign of advanced clogging in the arteries. Fortunately, certain dietary habits could help avert such risks. One milk that is widely considered a healthy alternative to dairy may contribute to the condition.
There are myriad environmental factors that elevate cholesterol levels, but the negative role of saturated fat intake is indisputable.
Coconut milk, which is high in saturated fat, is widely considered heart health, according to the Coconut Palm Research and Development Perspectives.
Made from the grated meat of the coconut, the beverage has grown in popularity as a plant-based dairy alternative.
The naturally sweet beverage has about half as many calories as whole milk, and one cup of coconut milk contains about five grams of saturated fats, which is the same amount as whole milk.
However, Alice H. Lichtenstein, professor of nutrition science and policy at Tufts University, warned that the drink may raise levels of LDL or “bad” cholesterol in the blood.
READ MORE: High cholesterol: The seemingly healthy fruit that elevates levels of ‘bad’ cholesterol
Its lauric acid content, which is the main fatty acid found in coconut fat, may increase levels of “bad” LDL cholesterol by decreasing the activity of the receptors that clear LDL from the blood.
The effects of lauric acid have been investigated in two separate studies on similar populations, which found the human response to the fat differed from person to person.
In one early study on healthy women, published in the journal Lipids, researchers found that replacing monounsaturated fats with lauric acid increased LDL cholesterol by about 16 percent.
Other studies, however, found that replacing four percent of these fats, with auric acid, had very little effect on cholesterol levels.
It is worth noting other studies investigating the effects of coconut milk on cholesterol have produced conflicting findings.
In one paper published in the Journal of Nutrition and Metabolism, researchers set out to study the effects of coconut on cholesterol and chose coconut milk as the modality of consumption.
They justified their decision by explaining: “Coconut milk is used extensively in the preparation of curries, whereas coconut oil is used for frying and so forth.”
To their surprise, the researchers observed a significant decrease in “bad” cholesterol levels after coconut milk intake.
They noted: “An unexpected finding in our study was the statistically significant decrease in LDL level following coconut milk supplementation.”
While dairy beverages are infamous for containing high amounts of saturated fat, some dairy products may beneficial for cholesterol.
In one early study, published in the Journal of Dairy Science, researchers pointed out that goat’s milk significantly reduced cholesterol concentrations in the arteries and gallbladder.
They wrote: “The consumption of goat milk in the diet, compared with that of cow milk, caused an increase in the biliary secretion of cholesterol together with a decrease in plasma cholesterol concentration […].”
What’s more, the study authors likened the cholesterol-lowering effects of goat’s milk to those of olive oil.
They continued: “Consumption of this type of milk decreased plasma triglyceride concentration and therefore had a positive effect, similar to that of olive oil, on lipid metabolism.
“Hence, it may be recommended for consumption by the general populations.”
The milk has more protein per serving compared to standard cow milk, soy milk, or nut milk, and this protein is said to be more easily digestible.
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