Written by DR. GEORGE TOULIATOS, MD
21 September 2021

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Cholesterol and Cardiac Health

 

By George Touliatos, MD

 

Q: How important is cholesterol as a factor in cardiac health? If I have a high bad cholesterol, or a low good cholesterol, is that the best way of seeing if my heart is at risk?

 

A: Cholesterol is a useful molecule and not necessarily a villain. It’s important for the evolution of CNS in infants and children, and is necessary for steroid molecule synthesis (androgens, estrogens, corticosteroids, vitamin D). The problem arises when cholesterol forms atheromatic plaques and inflammation inside the lumen of arteries (endothelium=inner lining). Oxidation of LDL is the bad scenario. The two fragments (liver lipoproteins) known as HDL (good) and LDL (bad) cholesterol are the ones responsible for the cleansing (or not) of the arteries. So HDL is capable of cleaning up arteries from cholesterol deposits, while LDL is responsible for atherogenesis, the formation of atheroma (cholesterol plaque). HDL should be >40, while LDL<100 for safety reasons; however it’s of greater importance to have a super low LDL, rather than a super high HDL. Factors that contribute to dyslipidemia (HDL/LDL distortion) are poor diet, smoking, lack of physical activity, anabolics use, and poor genetics. In order to boost HDL, we need to perform regular cardio, consuming EFAs, quit smoking, and get rid of visceral fat, while supplements that might help are niacin (B3) and krill oil. On the other hand, LDL is lowered by a Mediterranean diet, rich in EFAs, exercise, oxidation of visceral fat, statins use and a plethora of supplementation such as phytosterols, policosanol, red yeast rice, bergamot and resveratrol.

 

Diet and Training Over 40

 

Q: I’m in my late 40s and my recovery isn’t what it once was. How should I change my diet and training as I get older?

 

A: First of all you need to check out your hormonal profile; mainly HPTA and thyroid. In case you aren’t hypogonadal and hypothyroid, you should check out other labs such as iron, folate, cobalamin and calciferol, plus CBC. Those markers can affect performance and endurance, leading to fatigue and lack of stamina. Now as we age, growth hormone production declines, leading to less recovery and feeling tired. Sleep must be enough (eight hours straight, in before midnight). Diet has to provide plenty of lean animal protein and lesser amount of carbohydrates, because the pancreas is not responding the same, as insulin resistance builds up. This is the result of muscle wasting due to aging. Good fats will provide cholesterol, in order to synthesize androgens and vitamin D. Exercise has to be accompanied both by resistance and cardiovascular training, in order to improve the hormonal environment, bone mineral density, lean body mass and improve insulin sensitivity, while cardio will ensure optimal atheromatic index and serum glucose. Most importantly, better cardiorespiratory capacity and VO2 max. Make sure you don’t overtrain, in order to avoid muscle breakdown out of cortisol production and musculoskeletal injuries. Warming up is a must and massage once a week is vital.

 

George Touliatos, MD is an author, lecturer, champion competitive bodybuilder and expert in medical prevention regarding PED use in sports. Dr. Touliatos specializes in medical biopathology and is the medical associate of Orthobiotiki.gr and Medihall.gr, Age Management and Preventive Clinics in Athens, Greece. Heis the author of four Greek books on bodybuilding, has extensively developed articles for www.anabolic.org and is the medical associate for the book Anabolics, 11th Edition (2017). Dr. Touliatos has been a columnist for the Greek editions of MuscleMag and Muscular Development magazines, and has participated in several seminars across Greece and Cyprus, making numerous TV and radio appearances, doing interviews in print and online. His personal website is https://gtoul.com/

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