Clogged Arteries, Part II

I just finished reading Real Food by Nina Planck, and learned a bit more about heart disease as a result. So I thought I'd share what I've learned, as it answers a few of the questions raised in my last post.

The most interesting thing I read was that a deficiency of B Vitamins and folic acid causes homocysteine levels to increase. It is excess levels of homocysteine that is believed to cause damage to arterial walls that begins the whole process of arteries clogging. Excessive sugar and white flour can cause B vitamin depletion.

Some other interesting stuff:

• Conjugated Lineoleic Acid (CLA) is thought to reduce atherosclerosis. CLA is found in milk from grass-fed cows (mostly in butter and cream). Most cows are not grass-fed anymore, so you need to look hard to find grass-fed milk nowadays.
• The Physician's Health Study found that doctors eating fish as little as once per week were less than half as likely to have a fatal heart attach than those that at less than once per month. Fish are a great source of Omega 3 fatty acids.
• More than half of the fat found in arterial plaques is polyunsaturated. Polyunstaturated fats include corn, sunflower, saffola and other vegetable oils - those typically used in modern processed foods. Yet we're told by medical establishment to fear saturated fats...
• There are far too many sources of Omega 6 fatty acids in the typical western diet (thanks in no small part to the vegetable oils and other sources found in processed and restaurant foods). Omega 6 fatty acids are inflammatory and increase clotting, both of which are bad for heart health. While typically there is far too much Omega 6 fatty acids in most folks' diets, a deficiency in Omega 3 fatty acids can be just as problematic. Ideally your body is looking for a ratio of around 1 Omega 3 fatty acid for every 2 Omega 6 fatty acids.
• Chloresterol is not bad, but oxidized chloresterol is. Oxidized chloresterol is found in powdered eggs, powdered milk and fried foods. Powdered eggs and milks are used extensively in processed foods.
• Inflammation from infections is also a risk factor for heart disease.

ADDED 4-15-10: I've been reading Healthy at 100 by John Robbins and came across a little tidbit that seems to be another piece of the heart health puzzle. His assertion is that the iron found in red meat can be problematic at high levels for two reasons. First, iron is an oxidant and tends in increase the aging process. Second, since it is in a form that is very easily assimilated it is fairly easy to get more than you need. The potential problem is that excess iron can oxidize chloresterol in your body. Oxidized chloresterol is stickier than regular chloresterol, so if you have arterial damage it is likely to block things up faster than would otherwise be the case. In my mind it makes more sense that the connection between meat consumption and heart disease has more to do with excess iron than with excess chloresterol or saturated fat. More to the point, it is excess meat consumption that is problematic. Not surprising when you see restaurants routinely serving 10 oz+ portions (even though your body can only process a few ounces of that amount).