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🥑 Make smarter food choices. Become a member at https://zoe.com Get 10% off membership with code PODCAST Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome. Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels. Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program. 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram: https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 01:01 Quickfire questions 04:01 What is cholesterol? 05:57 LDL vs HDL cholesterol 12:28 How diet affects cholesterol 13:55 Which fats should you increase? 16:58 Why do some people have high LDL levels? 19:36 The gut microbiome and cholesterol 21:31 What is ApoB? 25:55 Why don’t all doctors measure ApoB? 28:10 Why triglycerides matter to your health 30:02 Triglycerides and post-meal responses 33:04 Which foods can lower cholesterol? 35:38 Saturated fat explained 37:49 How refined carbs affect cholesterol 41:57 Can you trust ‘low fat’ food labels? 43:21 The benefits of whole grain carbohydrates and fiber 47:11 Sarah’s personal view on statins 50:24 Cholesterol levels in postmenopausal women Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati https://amzn.to/4blJsLg Food For Life by Prof. Tim Spector https://amzn.to/4amZinu Fibre Fuelled by Dr Will Bulsiewicz https://amzn.to/4bzmUXP Mentioned in today's episode: What are triglycerides and why do you need them https://zoe.com/learn/what-are-triglycerides Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk?, published in Atherosclerosis https://www.atherosclerosis-journal.com/article/S0021-9150(21)00145-3/abstract Determination of variability in serum low-density lipoprotein cholesterol response to the replacement of dietary saturated fat with unsaturated fat, Proceedings of the Nutrition Society. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/determination-of-variability-in-serum-low-density-lipoprotein-cholesterol-response-to-the-replacement-of-dietary-saturated-fat-with-unsaturated-fat-in-the-reading-imperial-surrey-saturated-fat-cholesterol-intervention-rissci-project/7E9C169FFEE58745111D45830798CA4B Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease, J Nutr Sci. 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10495817/ The effects of probiotics on total cholesterol, Medicine (Baltimore) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805418/ Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals (Zoe’s PREDICT study) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8353542/ Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available: https://zoe.com/learn/category/podcasts

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