Eat Less–Simple Yet Challenging Help for High Cholesterol

In addition to what we eat, how much we eat—particularly of carbohydrates—influences our cholesterol levels.

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Health Viewpoints

In an era of abundance, high cholesterol has emerged as a widespread health concern and is interwoven with the tendency to overeat. However, beneath the surface of this common issue lies one straightforward solution, rooted in both fundamental principles and research findings.

Starch, Trans Fat, and Blood Vessel Health

Beyond the association of dietary fat with high cholesterol, research highlights the role of carbohydrates in elevating cholesterol levels. Excessive carbohydrate intake can transform into fat, contributing to the hardening of blood vessels.

High cholesterol often stems from overeating—particularly of carbohydrates. Whether monosaccharides like fructose and glucose, disaccharides such as maltose and sucrose, or polysaccharides like starches, an excess of these compounds can morph into fat when eaten excessively.

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A recent meta-analysis published in Nutrients examined carbohydrate intake, and found a significant association with cardiovascular disease. Those with the highest carbohydrate intake showed a 1.15-fold increased risk of cardiovascular disease compared to those with the lowest intake.

Ancestral Wisdom in Modern Times

The rise of “all-you-can-eat” establishments in modern times, readily available and affordable, has led to easy overindulgence. Overeating, especially carbohydrates, challenges the body’s ability to process and eliminate substances efficiently, leading to their conversion into fats that linger in the blood vessels and manifest as high cholesterol. The accumulation of these fats in fat cells aligns with the traditional Chinese medicine concept of “excessive phlegm.”

The solution, however, does not always necessitate strict dietary restrictions. Simply adopting a mindful approach to eating can be helpful. A Chinese ancestral adage—“Always be 30 percent hungry and cold for ease”—encourages moderation and discourages excessive clothing and eating. The principle of stopping eating when 70 percent full holds wisdom for maintaining optimal health.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.