Dr. Sarah Berry
speaker
566 appearances
3 recordings
3 series
first heard Nov 2024
last heard 18 Dec
Dr. Sarah Berry’s voice in public audio — every appearance, attributed to the second.
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recordings per month · last 12 monthsRecordings per month over the last 12 months — 1 in all, peaking in Dec 2025 with 1.
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It might be because, you know, they're feeding the microbiome that's helping, you know, reduce adiposity. It's also nuts are satiating, so they make you feel more full. They also blunt your blood sugar response. They have so many other benefits that counterbalance any potential for weight gain.
I would say that I think there's still lots of confusion around saturated fat and around cholesterol.
No, it's always a little bit more nuanced, a little bit more complex. But there are two ways that we can look at cholesterol. We can look at cholesterol in terms of the cholesterol that we eat. And that's where I think there's a lot of misinformation. And we can look at cholesterol in terms of the cholesterol that our body produces. So our liver is constantly churning out cholesterol.
When the liver churns out cholesterol, it packages cholesterol into two different kinds of packages or two different types of parcels. And the labelling, so to say, on these parcels determines the health effects of that cholesterol. So you've got your HDL cholesterol, which we call our good cholesterol. You've got your LDL cholesterol, which we call your bad cholesterol.
Yes. They're actually the same in terms of the cholesterol, but it's the label that... That's on the parcel, the label in terms of which is directing where they go, which is different. So in really simple terms, LDL is directed, posted to your peripheral tissues, to your blood vessels where it can be taken up and in the right direction.
environment where there's inflammation or stress etc can result in atherosclerosis which is that kind of furring of the arteries which over time can build up and can lead to a you know heart attack etc etc hdl in very simple terms has a label on it that actually enables the reverse cholesterol transport so actually almost kind of cleans up some of the cholesterol and
This is kind of in very simple terms. So if any lipidologists are listening, they might be a bit frustrated. But in very simple terms, it kind of brings it back to the liver for disposal. So that's why it's considered good. What we know is that the amount of LDL cholesterol that's circulating is really important in terms of our cardiovascular disease risk.
There are some cholesterol deniers, and I know you've had on your show a cholesterol denier. I don't believe in the evidence he presents. I think that the totality of the evidence is very, very clear that as your LDL cholesterol increases, your risk of cardiovascular disease, your risk of all-cause mortality increases.
Where there is misinformation is around dietary cholesterol, that there was this perception years ago that if you have foods high in dietary cholesterol, like eggs... Yeah. that it will increase your circulating cholesterol and therefore increase your risk of heart disease. And therefore, there was a limit years ago put on how many eggs we should eat, how much cholesterol we should consume.
We now know within certain limits... So within the limits that we typically eat, our food containing cholesterol, that dietary cholesterol does not impact our circulating cholesterol. Obviously, at extremes, it does.
But if you're having one to two eggs a day, that's an intake of cholesterol that's not going to negatively, for most people, impact your circulating levels of this LDL bad cholesterol. If you're having 10 eggs a day, then I would be worried.
But yeah, cholesterol is another area of neutropolics. And then, you know, on this whole area of cholesterol, heart disease, I think a really frustrating area of neutropolics is saturated fat.
Okay, so you've got dietary cholesterol, which is just the cholesterol that's in the food.
And that has very little impact on circulating cholesterol. Okay. Then you have cholesterol that the liver produces. And the liver produces that from scratch. Okay. And it's how diet impacts the liver production that determines how diet impacts our circulating cholesterol. So saturated fat increases the production of cholesterol by our liver and reduces the removal of cholesterol by our liver.
Highly refined carbohydrates can also increase the production of cholesterol by our liver. So when we're thinking about how diet impacts
our cholesterol particularly our ldl so our bad cholesterol we don't need to worry so much about dietary cholesterol i.e how much cholesterol is in a food because unless it's extreme it will have a minimal impact we need to think about how much saturated fat for example we're having because that's one of the main dietary determinants of our cholesterol level okay and what is a saturated fat
Yes, there are good and bad fats. All of the fats that we eat or 98% of the fat that we eat comes in the form of a molecule called triglyceride. And a triglyceride has within it three fatty acids. And it's the mix of these fatty acids that determine the health properties of that triglyceride, the melt profile of that triglyceride, et cetera, et cetera.
And there's lots of different types of fatty acids. So you're probably familiar with amino acids, which are types of protein. And in the way that amino acids are what make up protein, fatty acids are what make up
a fat and the quality of that fat and we typically uh separate them into three main classes saturated monounsaturated and polyunsaturated and you might have heard of those terms yeah loosely yeah And saturated fatty acids differ in terms of their biochemistry, and I won't bore you with that, to mono and polyunsaturated fatty acids.
They also differ in terms of their melt profiles, so like how hard they are or liquid they are. Most tend to be hard, hence why most hard fats like butter, you know, most animal fats which are hard at room temperature tend to be high in saturated fats.
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