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You can control your CVD risk. Cutting saturated fat to under 15g per day and increasing intake of viscose fibre (e.g. beans) will reduce your LDL particle cou

by chr15m 2mo ago

You can control your CVD risk. Cutting saturated fat to under 15g per day and increasing intake of viscose fibre (e.g. beans) will reduce your LDL particle count in a few weeks, which reduces your CVD hazard ratio. You can measure your LDL and look up the papers yourself. Statins will reduce it a lot too (potentially with side effects). Replace solid fats like butter with liquid fats like olive oil. Literally any amount of regular exercise, including walking, will decrease CVD HR. The more the better (up until quite a large amount e.g. professional athlete). The more your heart is steadily pumping during exercise the better. Every bit helps reduce CVD risk. Movement is medicine. For the love of God do not smoke. Literally one of the surest ways to die a horrible death. Stopping smoking reduces CVD risk by a large amount. Do not give yourself diabetes by eating vast amounts of sugar. If you are doing this, stop. Not having diabetes decreases CVD risk. Other factors you probably can't change so focus on these. Doctors, if I got anything wrong please correct me.

Noaidi 2mo ago
You said all this like you know something, but you didn’t bring up oxidative stress once. I mean, smoking is the leading cause for increasing oxygen stress in the body so you kind of mentioned it there but oxidative stress can be controlled with nutrients like zinc, copper, and manganese.
loeg 2mo ago
> Do not give yourself diabetes by eating vast amounts of sugar. This can help sustain a high level of exercise (the more the better). Certainly don't if you're sedentary, but the sugar during exercise is really helpful for getting in 10+ hours/week of exercise.
- someothherguyy 2mo ago
  I think the recent stance (not really recent in terms of assumptive idea, but now there is evidence) is that not all forms of sugar intake are equal. For instance, habitually drinking beverages with sugar in them (what are called sugar-sweetened-beverages in literature) is associated with a risk of developing T2D, where getting sugar from normal foods isn't really. https://link.springer.com/article/10.1007/s13668-026-00740-w https://link.springer.com/article/10.1007/s13668-026-00740-w
  - chr15m 2mo ago
    Interesting, thanks! > habitually drinking... sugar-sweetened-beverages Yes, terrible idea, avoid!
  - loeg 2mo ago
    Associative population-level sugar trends are basically meaningless for 10+ hour/week exercisers, who are a tiny minority of the population. (When I say sugar, I mean things like gummies, gels, and sugar-sweetened beverages. If sedentary people habitually eat these, it does increase their T2D risk.)
    - someothherguyy 2mo ago
      in that paper, the author hypothesizes that these risks (based on the understanding of the biochemistry and animal experiments [0]), probably only appear when you consume a large amount of sugar (>1g/kg of fructose in that study), or when people use these fast absorbing sugars chronically (based on epidemiological surveys). overall, it sounds like some of the concerns about sugar metabolism aren't necessarily buffered because you metabolize it faster or exercise more, but the evidence isn't really there to know anything much. 0. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30729-5 https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)...
zargon 2mo ago
> Do not give yourself diabetes by eating vast amounts of sugar. If you are doing this, stop. Not having diabetes decreases CVD risk. Not eating vast quantities of sugar is good advice, but it's not the direct cause of T2 diabetes. The best evidence suggests that T2 diabetes is caused by the accumulation of fat in the liver and pancreas. See the twin cycle hypothesis. To prevent diabetes, one needs to maintain a weight low enough where the body isn't storing fat in the liver and pancreas (everyone has their own individual threshold for this). If you're pre-diabetic, lose enough weight and most people will regain insulin sensitivity.
- chr15m 2mo ago
  Interesting, thanks!
- someothherguyy 2mo ago
  I think there are a bunch of states the human body can be in where pathways cause sugar to be converted into fat directly in the liver (via hepatic de novo lipogenesis). This is not dependent on fatty acid transport to the liver. https://en.wikipedia.org/wiki/De_novo_synthesis#Fatty-acid_(de_novo_lipogenesis) https://en.wikipedia.org/wiki/De_novo_synthesis#Fatty-acid_(... https://link.springer.com/article/10.1007/s00018-018-2860-6 https://link.springer.com/article/10.1007/s00018-018-2860-6 https://pmc.ncbi.nlm.nih.gov/articles/PMC6213738/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6213738/ https://drive.google.com/file/d/13sQiOt1tVKDYe8h3bSOL_sazalLtM2On/view https://drive.google.com/file/d/13sQiOt1tVKDYe8h3bSOL_sazalL... https://link.springer.com/article/10.1007/s13668-026-00740-w https://link.springer.com/article/10.1007/s13668-026-00740-w

by chr15m 2mo ago

Noaidi 2mo ago

You said all this like you know something, but you didn’t bring up oxidative stress once. I mean, smoking is the leading cause for increasing oxygen stress in the body so you kind of mentioned it there but oxidative stress can be controlled with nutrients like zinc, copper, and manganese.

loeg 2mo ago

> Do not give yourself diabetes by eating vast amounts of sugar. This can help sustain a high level of exercise (the more the better). Certainly don't if you're sedentary, but the sugar during exercise is really helpful for getting in 10+ hours/week of exercise.

someothherguyy 2mo ago
I think the recent stance (not really recent in terms of assumptive idea, but now there is evidence) is that not all forms of sugar intake are equal. For instance, habitually drinking beverages with sugar in them (what are called sugar-sweetened-beverages in literature) is associated with a risk of developing T2D, where getting sugar from normal foods isn't really. https://link.springer.com/article/10.1007/s13668-026-00740-w https://link.springer.com/article/10.1007/s13668-026-00740-w
- chr15m 2mo ago
  Interesting, thanks! > habitually drinking... sugar-sweetened-beverages Yes, terrible idea, avoid!
- loeg 2mo ago
  Associative population-level sugar trends are basically meaningless for 10+ hour/week exercisers, who are a tiny minority of the population. (When I say sugar, I mean things like gummies, gels, and sugar-sweetened beverages. If sedentary people habitually eat these, it does increase their T2D risk.)
  - someothherguyy 2mo ago
    in that paper, the author hypothesizes that these risks (based on the understanding of the biochemistry and animal experiments [0]), probably only appear when you consume a large amount of sugar (>1g/kg of fructose in that study), or when people use these fast absorbing sugars chronically (based on epidemiological surveys). overall, it sounds like some of the concerns about sugar metabolism aren't necessarily buffered because you metabolize it faster or exercise more, but the evidence isn't really there to know anything much. 0. https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30729-5 https://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)...

zargon 2mo ago

> Do not give yourself diabetes by eating vast amounts of sugar. If you are doing this, stop. Not having diabetes decreases CVD risk. Not eating vast quantities of sugar is good advice, but it's not the direct cause of T2 diabetes. The best evidence suggests that T2 diabetes is caused by the accumulation of fat in the liver and pancreas. See the twin cycle hypothesis. To prevent diabetes, one needs to maintain a weight low enough where the body isn't storing fat in the liver and pancreas (everyone has their own individual threshold for this). If you're pre-diabetic, lose enough weight and most people will regain insulin sensitivity.

chr15m 2mo ago
Interesting, thanks!
someothherguyy 2mo ago
I think there are a bunch of states the human body can be in where pathways cause sugar to be converted into fat directly in the liver (via hepatic de novo lipogenesis). This is not dependent on fatty acid transport to the liver. https://en.wikipedia.org/wiki/De_novo_synthesis#Fatty-acid_(de_novo_lipogenesis) https://en.wikipedia.org/wiki/De_novo_synthesis#Fatty-acid_(... https://link.springer.com/article/10.1007/s00018-018-2860-6 https://link.springer.com/article/10.1007/s00018-018-2860-6 https://pmc.ncbi.nlm.nih.gov/articles/PMC6213738/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6213738/ https://drive.google.com/file/d/13sQiOt1tVKDYe8h3bSOL_sazalLtM2On/view https://drive.google.com/file/d/13sQiOt1tVKDYe8h3bSOL_sazalL... https://link.springer.com/article/10.1007/s13668-026-00740-w https://link.springer.com/article/10.1007/s13668-026-00740-w