You probably know that cholesterol is something that can have a major effect on your overall heart health. You might think you know all there is to know about it. Well, Kyle and Jeff would invite you to think again. There’s some new research out there that you might find surprising.

It's a great episode, go and check it out! 

Podcast: The Huntsman World Senior Games.

Source: The 10 Worst Foods for Your Cholesterol 

Full Show Transcript:

Speaker 1:                    Jeremiah was a bull frog. Was a good friend of mine. Never ...

Kyle Case:                     Hello, and welcome to the Huntsman World Senior Games Active Life. My name is Kyle Case, and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my copilot Jeff Harding. Jeff, how are you doing today?

Jeff Harding:                 I am so [sofancified 00:00:27].

Kyle Case:                     [Sofancified 00:00:27].

Jeff Harding:                 Now, that requires some explanation.

Kyle Case:                     Please. Cause I ... yeah, you've definitely lost me.

Jeff Harding:                 So when my mom was a young married, she was ... Before she was married, one of her brothers brought his in-laws over to the house.

Kyle Case:                     Okay.

Jeff Harding:                 And apparently she was trying to impress them.

Kyle Case:                     Okay.

Jeff Harding:                 They asked if she was full and she said, "My sufficiency is the [sofancified 00:00:51]." In other words, "I'm full." So I'm full today.

Kyle Case:                     "My sufficiency is [sofancified 00:00:59]."

Jeff Harding:                 And so that's kind of been a joke around our home forever because Mom, she always ... "How are you doing, Mom?" "My sufficiency is [sofancified 00:01:05]. That's just her come back. So ... So now you have a new catchphrase that you can use. It does require an explanation.

Kyle Case:                     Well, I don't know that I will ever use it, [crosstalk 00:01:15] but I'll file it away in case the opportunity presents itself. [Sofancified 00:01:21].

Jeff Harding:                 Yes.

Kyle Case:                     Well, speaking of [sofancified 00:01:27], as we are, we're going to talk about something important today.

Jeff Harding:                 Yes, we are. Very important.

Kyle Case:                     And it's not something that everybody wants to talk about, but I think we're going to do it in a way that I think will be helpful and useful. We're going to talk today about cholesterol.

Jeff Harding:                 In which case, usually more is less, or less is more.

Kyle Case:                     It depends on the kind of cholesterol.

Jeff Harding:                 That's true.

Kyle Case:                     There's HDL and LDL, and so we're going to get into a little bit of that as well.

Jeff Harding:                 Right. Very good.

Kyle Case:                     I think I've mentioned this before, maybe on the show, if not, I know that Jeff, you and I have talked about it, but cholesterol is a health marker that is interesting to me. Because a couple of years ago I went in for my annual physical and my cholesterol was fine. This is like three or four years ago. I went in again a year later and they said, "Well, your cholesterol is okay, but it's at the the higher end of average."

Jeff Harding:                 Right.

Kyle Case:                     And so I hadn't done anything previous to that, but when she said it's at the higher end of average, I thought, "Well, I don't want it to be at the high end of average. I want it to be at the low end of average."

Jeff Harding:                 At the average end of average.

Kyle Case:                     "So I'm going to make some decisions and I'm going to change some lifestyle choices that I'm making and I'm going to get my cholesterol down." Because for me, everything is a competition, right?

Jeff Harding:                 Well, yeah.

Kyle Case:                     I want to win. You know? I want to win the cholesterol.

Jeff Harding:                 Kyle is a little competitive out there.

Kyle Case:                     You have noticed that about me, Jeff.

Jeff Harding:                 I have.

Kyle Case:                     So I'm like, "Okay, well I'm going to buckle down and I'm going to make this happen. I'm going to lower my cholesterol." So I went and did some things. I increased my exercise, I started eating more fruits and vegetables. All the things that they tell you to do.

Jeff Harding:                 Oatmeal?

Kyle Case:                     Well, except for oatmeal. You know I don't like oatmeal.

Jeff Harding:                 I do. That's why I said it.

Kyle Case:                     But I did some stuff. Like I don't even ... I don't know that I -

Jeff Harding:                 But you made a conscious effort.

Kyle Case:                     I don't know that I did the right stuff, but I made a conscious effort. I tried to do some stuff. And I went back the next year and my cholesterol had gone up. And that really frustrated me because like I was going to win this game this year and all of a sudden here I wasn't winning. So I said, "I'm going to double down one more time. I'm gonna really ... I'm going to make this happen. I'm going to make the effort." And I went back the next year and it was bad enough that they actually called me back in to the doctor's office and said, "You've had an increase in your cholesterol. Here are some things that you need to do." And then she immediately rattled off everything that I had been doing.

Jeff Harding:                 Now there's what they need to ask you: Do you have a history of high cholesterol in your family?

Kyle Case:                     Well, I am not aware of one. And, now, I didn't ... I haven't specifically reached out to my parents and asked them if they have a high cholesterol. So I don't know. There very well could be a genetic component.

Jeff Harding:                 The reason I said it's because my wife has high cholesterol and she's only at about 10, and -

Kyle Case:                     But her cholesterol's high.

Jeff Harding:                 And he cholesterol's high. And I'm on the high end. I'm a full-figured fellow, but my cholesterol is low.

Kyle Case:                     Yeah.

Jeff Harding:                 And my dad was a huge fella. He was up almost 400 pounds and his cholesterol was only about 200.

Kyle Case:                     Yeah. So again, maybe there's a genetic component, maybe I'm doing the wrong stuff, you know, maybe I am doing the wrong stuff, but it's ...

Jeff Harding:                 Well, let me talk about doing the wrong stuff. My Dad would fry his eggs in butter and then eat it with mayonnaise on bread.

Kyle Case:                     Well, I'm going to talk about both of those things. Not the mayonnaise, well, a little bit of the bit about the mayonnaise, but I'm going to talk about eggs and butter.

Jeff Harding:                 So yeah ...

Kyle Case:                     It's just ... So anyway, I guess to get to the point, whenever I see a story or an article on cholesterol, it does pique my interest and my curiosity because, again, I'm trying to win this game. I'm trying to win the cholesterol game.

Jeff Harding:                 Win the battle, yeah.

Kyle Case:                     Now, I don't feel like my cholesterol is at the point where anybody is like, "Oh, my gosh, you're in emergency zone."

Jeff Harding:                 Right.

Kyle Case:                     But it's higher than I want it to be. And I'm intentionally trying to lower it. So I found this article, I found some things that were interesting in it. It's in Reader's Digest. It was written by Jill [Widebeizer 00:05:06] and it's called, "The 10 Worst Foods for Your Cholesterol."

Jeff Harding:                 Oh, so we're going on the downside.

Kyle Case:                     Yes. So we're going to talk about some things that maybe we shouldn't eat. Although, I will find this interesting, this is just anecdotally, but I think that Jill kind of got lost at about eight because the last two are things that are actually potentially good for you. So I think she got lost in what she was writing. But anyway, I'm going to talk about all things.

Jeff Harding:                 But it changes every week. What's good and what's bad for you.

Kyle Case:                     That's exactly right. I wanted to mention that as well. I don't think that we've figured everything out all this.

Jeff Harding:                 No, I don't think we have any idea.

Kyle Case:                     And ... Well, I hope we have an idea, but we may not. We may not.

Kyle Case:                     So here's what I want to start with. I want to start with a little bit about what is cholesterol, [crosstalk 00:05:50] and then we talked about the two different kinds of cholesterol. So understanding that, again, this article is based on more modern research, not on some of the older stuff that we've been kind of living by. I will say there's still controversy about the heart healthy, low fat recommendations that we've kind of gotten used to over the past couple of decades. But the fact is is that researchers have learned a lot about cholesterol, and they've learned more about it more recently.

Kyle Case:                     There was a time, not that long ago when doctors would say, "Don't eat eggs, [crosstalk 00:06:25] don't eat shellfish, there's tons of cholesterol. Really bad for you. We know that those foods do actually contain cholesterol. It is true. But they're finding, Jeff, that eating those foods that have the cholesterol in them will not necessarily significantly raise your cholesterol levels in your blood. So, again, there's still a lot of work to do.

Jeff Harding:                 Well, especially the bad cholesterols.

Kyle Case:                     Exactly, exactly. And we're trying to figure that out. So definition of cholesterol. Cholesterol comes in different kinds of protein-containing particles, which include high density lipoproteins, or what we call HDLs, the low density lipoproteins, or the LDLs, and then the very low density lipoproteins, which I thought, what a scientific name, you know, we're just going to keep getting smaller. So is the next one the super, very low density lipoproteins.

Jeff Harding:                 Or the nano?

Kyle Case:                     Or the nano dense ... I don't know. I don't know. Anyway, I thought that was kind of funny. They call it the very low density lipoproteins. You might guess the VLDLs, which stands for very low density lipoproteins.

Jeff Harding:                 And nobody talks about those because they're so small.

Kyle Case:                     They're so tiny, right? Anyway, that's kind of a lot of acronyms there.

Jeff Harding:                 Yeah, it is.

Kyle Case:                     And, Jeff, you know how I personally feel about acronyms.

Jeff Harding:                 You love them with all your heart.

Kyle Case:                     I do not love acronyms. I think they're just confusing. But anyway, to me, it's hard to keep them straight. So I came up with this just today. HDL. HDL is high density. So high is good. You want to get up higher, you want to get a higher score on your test, you want to get higher.

Jeff Harding:                 You want to be able to jump higher.

Kyle Case:                     So HDLS are good. That's the high density is good. The LDLs are the bads, and that low is bad, so you don't want to get a low score. You don't want to, you know, like you said, jump lower.

Jeff Harding:                 Or a good way to remember it is 'h' is 'hero'.

Kyle Case:                     'H' is "hero".

Jeff Harding:                 And 'L' is "loser".

Kyle Case:                     Hey, there's another way to do it. So HDL, LDL. H is good. High is good, low is bad. Just to lay the groundwork there. That's important for us to know. Also, the cholesterol theory of heart disease is that certain particles such as the LDLs and the VLDLs, which are the bad ones, we just established, the theory is that they break off and then they clog the arteries, which results in arteriosclerosis. And most experts have backed away from using the total cholesterol level marker, which is what we used to look at. But they've really realized that HDLs may actually be protective. And, again, we're just, you know, commenting that that's the good cholesterol. So it's more than just cholesterol. There's the pieces to it that are important to understand.

Kyle Case:                     And listen, like I said before, we don't know everything there is to know. There are studies that are being done right now. There are studies that were done last week that contradict the studies that were done the week before.

Jeff Harding:                 That's right.

Kyle Case:                     And so there's still a lot of work to do, and take everything with a grain of salt.

Kyle Case:                     But the fact of the matter is that we know that cholesterol has something to do with our overall health and wellness, and that the higher the LDLs are, the more tendency we have for heart problems.

Jeff Harding:                 The greater the likelihood. Yeah.

Kyle Case:                     Yeah, so we need to be aware of that.

Kyle Case:                     So here are some things.

Jeff Harding:                 Okay, foods.

Kyle Case:                     Foods. And I guess the important thing is to remember that diet still does matter.

Jeff Harding:                 Oh, yeah.

Kyle Case:                     It's not that it doesn't matter. It's not that just because we've now found that you can eat eggs, that you don't have to worry about your diet. Diet still matters. In fact, Jeff, you may find it surprising to learn, I did, I was surprised, that half, 50%, of all heart attacks happen in people with normal cholesterol.

Jeff Harding:                 Wow.

Kyle Case:                     So having high cholesterol, high LDL cholesterol, is not good for you, but still a lot of people are having heart attacks, independent of cholesterol, and they're finding in the groundbreaking study that was published in the New England Journal of Medicine ... Here's the study. They looked at 10,000 people who had suffered heart attacks and they saw elevated blood levels of a protein associated with inflammation, and they called the protein C-reactive protein, or CRP, of course it's an acronym, right?

Jeff Harding:                 Right.

Kyle Case:                     C-reactive protein. So in the study they administered an anti-inflammatory drug to some, and then they gave a placebo to others. And the anti-inflammatory groups saw 37% less inflammation, which said the anti inflammatory drug was doing its job. That was good. But here's the kicker, they also saw 15% fewer cardiovascular events such as a heart attack when compared with the placebo group. So it looks like inflammation has something to do with it as well.

Jeff Harding:                 So what I'm hearing you saying is it doesn't matter what you ... Just go ahead and eat whatever you want because it's not going to ... It's still a 50/50 chance of getting a heart attack.

Kyle Case:                     You feel that way, don't ya?

Jeff Harding:                 You do. It's a crapshoot. It's a crapshoot. That guy's going to have a heart attack. Oh!

Kyle Case:                     Yeah, very, very frustrating. And we all know, Jeff, you and I both, we all know people who seem to be perfectly active and they're marathon runners and they're doing everything that you think is right, and then they still have a heart attack, right?

Jeff Harding:                 Right.

Kyle Case:                     So we all see that. We all know that. We all know people who are in that situation. So many factors, right? So many variables. But what they're finding is that inflammation does have something to do with it. We hear a lot about inflammation lately.

Jeff Harding:                 Well, it makes sense because if your organs are inflamed or swollen, then it's harder for your blood to get through so your heart has to work harder. I mean, there's lots of things that are intuitive in that concept.

Kyle Case:                     Right. And inflammation is a factor in a number of things, including weight gain, they're talking about arthritis ...

Jeff Harding:                 [crosstalk 00:12:00] I'm not fat, I just have inflammation.

Kyle Case:                     Yeah. They're talking about arthritis, of course, when they have inflammation, and then there is something to do with our heart health as well. So we want to keep our eye on that.

Jeff Harding:                 Okay.

Kyle Case:                     Anyway, on to the foods. Okay?

Jeff Harding:                 Okay.

Kyle Case:                     So now researchers know that high cholesterol foods don't necessarily raise cholesterol. But they are looking for culprits. It's something in our diet that raises our cholesterol.

Jeff Harding:                 They want to blame something.

Kyle Case:                     They want to blame something, right? Public enemy number one, guess what it is.

Jeff Harding:                 Butter.

Kyle Case:                     It's not because that's a fat, or a cholesterol thing.

Jeff Harding:                 Ice cream.

Kyle Case:                     Well, sugar.

Jeff Harding:                 Sugar.

Kyle Case:                     They're finding that sugar maybe is worse than the, you know, the foods that we've been told for the last while. They're finding the sugar may be worse than those other foods. They're finding that it's worse than saturated fat in raising cholesterol and overall heart disease risk, according to research published in JAMA. Do you know what JAMA is?

Jeff Harding:                 I don't.

Kyle Case:                     Yeah, I didn't either. I had to look it up. It's the Journal of American Medical Association. That's JAMA. Anyway, in a article published in JAMA, a diet high in sugar and sweetened beverages like soda, are certainly a major source of sugar, that drives up bad LDL cholesterol and it also suppresses the good HDL cholesterol. So what we used to think, you know, you've mentioned butter a couple of different times. We used to think, "Stay away from the butter. Stay away from the butter." Really, maybe what we should be staying away from are the sodas and the sugary drinks.

Jeff Harding:                 Yeah. Which I do, so I'm good there.

Kyle Case:                     It seems like that raises cholesterol in people, so something to consider.

Kyle Case:                     Here's another thing. Processed red meats.

Jeff Harding:                 Now, how do you process red meat?

Kyle Case:                     Okay, so I was gonna ask you if you know ... if you could name some processed meats.

Jeff Harding:                 I mean is it like Bologna and Salami and ...

Kyle Case:                     Yeah, those are the ones.

Jeff Harding:                 The stuff they grind up and then they pack.

Kyle Case:                     Those are the ones. So let me just explain what I'm talking about here, and then we're going to talk about examples of processed meats.

Kyle Case:                     Here's the deal though. This is something that I think not everybody understands very well because of all of the data and the research and the messaging that we've received for the last little while. In all reality, our body does need some cholesterol.

Jeff Harding:                 Well, yeah.

Kyle Case:                     We've been trying so hard to cut it out, but the fact is is that we need some cholesterol. [crosstalk 00:14:23] Cholesterol is used in building cells, and also it's crucial in some hormone production in our bodies. So according to new research, lean and unprocessed red meats, when eaten as part of the Mediterranean style diet may actually improve heart health. Now, when you talk about meets, haven't you been hearing for the last long time, "Don't eat red meats. Don't eat red meats. Cut 'em out of your diet. Don't eat red meats."

Jeff Harding:                 I never listened to that cause I like red meat.

Kyle Case:                     Yeah, I do too. I like a good steak every once in a while, for sure. But they're finding that red meat, if it's lean, you know, it can actually be healthy for you as long as it's coupled with, as I said, the Mediterranean style diet. This study published in a medical publication, it's called "Circulation", concluded that consumption of processed meats, not just the red meats, is associated with higher incidence of chronic heart disease. This study that was published from Purdue University showed that adults who are overweight or moderately obese could benefit from a Mediterranean style diet with or without red meat, as long as the red meats were lean and unprocessed. So there's several things in this part that we just talked about. Number one is the processed meats.

Kyle Case:                     So examples of processed meats. You mentioned a couple of them. Bologne, Salami, sausages, hot dogs, bacon, ham is a processed meat.

Jeff Harding:                 You lost me a bacon. Sorry.

Kyle Case:                     I know, I know. We all love our bacon. My daughter considered herself vegetarian for most of her high school years, and then she always says that, you know, bacon brought her back. You know, she still doesn't love to eat a lot of meat, but she does love bacon. Salted and cured meats, corned beef, smoked meat, dried meat like beef jerky is a processed meat, canned meat ... We have -

Jeff Harding:                 Spam?

Kyle Case:                     I was going to say we have kind of an ongoing ... I was going to say joke. It's not really a joke.

Jeff Harding:                 Just a conversation.

Kyle Case:                     One of our staff members, our office manager, happens to love Spam. She sings its praises. She's kind of converted most of us to trying every once in a while and including it.

Jeff Harding:                 And I liked Spam before she even mentioned.

Kyle Case:                     Including it in our diets a little bit. It's really bad for you.

Jeff Harding:                 Well, no doubt.

Kyle Case:                     But it tastes good. Right?

Jeff Harding:                 But doesn't have the gelatin on it anymore.

Kyle Case:                     Depending on how you prepare it. But anyway, Spam is a processed meet. So those are the kinds of things that we want to try to avoid when we're looking at cholesterol in our blood stream. But red meat is having a steak, or even hamburgers ground up, it's not processed beyond that, may not necessarily be bad for you like we've been led to believe. Obviously, moderation in all things.

Jeff Harding:                 Sure.

Kyle Case:                     But they're saying red meat, as long as it's not processed, may not be as bad for you as we've been led to believe.

Kyle Case:                     The other thing I wanted to touch on really briefly is the Mediterranean diet. And basically the Mediterranean diet is traditional foods to the countries that border the Mediterranean Sea. I'm wondering if you can name any of them.

Jeff Harding:                 Well, there's Greece, there's Italy, there's France.

Kyle Case:                     Pretty good.

Jeff Harding:                 Spain ...

Kyle Case:                     Yeah.

Jeff Harding:                 The Baltic region ... No, the Baltic's north. It's Turkey as you wind around.

Kyle Case:                     Yeah, you've got some great ones there.

Jeff Harding:                 Then you've got [crosstalk 00:17:35], you've got Egypt. Syria.

Kyle Case:                     Yeah. So you've named enough to know the region. They basically like to really eat a lot of vegetables and fruits, nuts, seeds, legumes. They eat a lot of potatoes, whole grains, herbs and spices. They eat a lot of fish, cause they're on the ocean there. So seafood is a big part of it. And then a lot of extra virgin olive oil. And then in moderation they eat poultry, eggs, cheese and yogurt. And traditionally they don't need a lot of red meat. But again, this study -

Jeff Harding:                 But they drink a lot of red wine.

Kyle Case:                     They do. They do drink a lot of wine. They are finding though, Jeff, that the red meat maybe isn't the factor there. So something to consider. And for two guys who really like a good steak every once in a while, that is good news.

Jeff Harding:                 Yeah.

Kyle Case:                     You're listening to the Huntsman World Senior Games Active Life, and today we're talking about cholesterol, and specifically about foods that can raise your cholesterol, the bad cholesterol, if you're not careful.

Kyle Case:                     I'm going to move on to the next one, Jeff. It's trans fats. You know what trans fats are?

Jeff Harding:                 I do, yeah.

Kyle Case:                     So trans fats are basically manmade trans-fatty acids. They tend to raise cholesterol. And independent of raising cholesterol, they contribute to heart disease risks all by themselves. And while many manufacturers are removing or have already removed trans fats from their products, they still pop up in a number of places.

Jeff Harding:                 They do.

Kyle Case:                     Prepackaged baked goods tend to have trans fats, desserts, even some types of chocolate. Ooh, I know that's a hard one. But here's the thing, you got to read the labels, and you want to avoid anything with partially hydrogenated oils listed in the ingredients. Those are the trans fats. So steer clear of those.

Jeff Harding:                 You want fully hydrogenated oil. Not partially, fully. [crosstalk 00:19:16]

Kyle Case:                     And I don't know the chemistry is behind what the difference is there, but I do know that partially hydrogenated is something you want to steer clear of. So keep that ... Be aware of that. Keep that on your list of things to do when you're looking at your grocery list. You want to read those labels and stay away from the partially hydrogenated.

Kyle Case:                     The next thing on the list, fried foods. I told you we'd talk about French fries a little bit, before the show started. The oils used to fry or deep fry foods are often high in unhealthy fats, and research shows that cooking foods in these oils at high temperatures induces chemical reactions that increase the formation of trans fats.

Jeff Harding:                 Oh, wow.

Kyle Case:                     So we just barely talked about the trans fats. So not only are we cooking with oil that's probably not good for us, but then when you raise that temperature, there's some kind of a chemical change that takes place and it increases the trans fats, which we are finding is really bad for us.

Kyle Case:                     In addition to that, deep fried foods tend to be unhealthy or fatty to begin with. Things like deep ... or excuse me, fried chicken, fried mozzarella sticks, donuts. Pretty much all the food that you would find at any typical county fair, for example, those deep fried samplings of food, those are not good for us. Just for fun, I thought it would be interesting to see some of the most unusual deep fried foods at county fairs. Think you're ready for some of them? Okay. Deep fried jelly beans.

Jeff Harding:                 Oh, wow.

Kyle Case:                     We find that at the Massachusetts State Fair.

Jeff Harding:                 No, thank you.

Kyle Case:                     The Wisconsin State Fair offers deep fried butter.

Jeff Harding:                 Definitely no.

Kyle Case:                     Okay. How do you feel about Snickers?

Jeff Harding:                 I like Snickers.

Kyle Case:                     I like Snickers.

Jeff Harding:                 But not deep fried.

Kyle Case:                     Well, at the Florida State Fair, they will happily throw a Snickers bar in a vat of fat for you and fry it up.

Jeff Harding:                 No, thank you.

Kyle Case:                     No? Not for you?

Jeff Harding:                 That was my appetite disagreeing about these things.

Kyle Case:                     Here's the one that I found the most interesting, and that is at the Texas State Fair. Deep fried beer. Deep Fried beer. So here's how they do it. I can see the confusion on your face.

Jeff Harding:                 Do they freeze it first and then throw it in the vat?

Kyle Case:                     They don't freeze it, but they do put it in a little pocket of pretzel-like dough, and then they seal it up, and then they throw it in the fryer for 20 seconds. The 20 seconds is important because the quick cook time means that the food keeps its alcohol content, which is important.

Jeff Harding:                 Oh. Cause if it was in there too long, all of the alcohol would cook out.

Kyle Case:                     Oh, it would cook out. So I know that's probably not one that you would take advantage of, but it's available. Anyway, I just want to clarify, all of those foods are bad for you.

Jeff Harding:                 No doubt.

Kyle Case:                     I just want to clarify that.

Jeff Harding:                 And that was ... You didn't even need to help me on that one. I could tell they were bad for me just hearing them.

Kyle Case:                     So we're running a little short on time here. Let me talk about a couple of other things that you want to try to avoid. White bread, white rice and pasta. The problem with these is that they're simple carbohydrates that have been stripped of the fiber, and your body tends to break those down just like it does sugar, which as we said initially, both, leads to problems with inflammation as well as LDL cholesterol rising if you are eating sugar or these white processed foods, white bread, white rice and pasta. So be aware of that.

Kyle Case:                     Breakfast cereals. You know, a lot of the cereals say, "Made with whole grains," and all that kind of stuff, but breakfast cereals also are very high in sugar.

Jeff Harding:                 Oh, yeah.

Kyle Case:                     So once again, that's that refined carbohydrate. So we want to be at least aware of that. You mentioned oatmeal. That is something that's good for you. You want to include that. Fast food, they're finding, doesn't have a lot of nutritional value and tends to also increase your LDL cholesterol. It also has a lot of salt, which is a problem.

Kyle Case:                     Here's another one that kind of catches people off guard. Bottled salad dressings. We know the salad is supposed to be good for us, but when we drench it in dressing, that salad dressing generally has a lot of sugar added. In fact, they found that 91% of more than 4,200 dressings in their database where they did the study contained added sugars.

Jeff Harding:                 So the thing that makes the salad worth eating is something you're not supposed to put on it, then.

Kyle Case:                     Well, that's the problem with it, right? What actually makes it palatable is bad for you. So you want to avoid the salad dressings. They say stick with oil and vinegar and that'll help keep your cholesterol numbers in check.

Kyle Case:                     So a couple of things I mentioned ... I was going to mention butter. Butter's been on a little bit of a roller coaster over the last several years. It was used and then we said don't use it, go Margarine. Well, we've found that margarine has the trans fats, so that's not good for you. So butter isn't necessarily good for you, but if you use it appropriately, it can replace -

Jeff Harding:                 In moderation.

Kyle Case:                     Yeah, in moderation, it can take the place alongside healthy fats like olive oil, vegetable oils, and even avocados, if you're creative. So you want to keep that in mind.

Kyle Case:                     And then dairy, the jury's out a little bit on dairy. It does tend to raise cholesterol, but it also raises the good cholesterol. So you got to keep your eyes on that.

Kyle Case:                     And that, Jeff, is the time that we have to spend on cholesterol.

Jeff Harding:                 Yes, it is. And I still am as conflicted inside as I was when we started.

Kyle Case:                     Yeah, I figured you would be. I wasn't planning on answering all of your questions.

Kyle Case:                     But let's talk real quickly about registration for the Huntsman World Senior Games.

Jeff Harding:                 Yes, it's coming right up.

Kyle Case:                     It's coming up in March. March 1st is when athlete registration opens, and that's just a couple of weeks away. So put it on your calendar and plan to register early because our sports do tend to fill up.

Jeff Harding:                 Yep.

Kyle Case:                     Seniorgames.net is where you can find all the information about that.

Kyle Case:                     The dates of the 2019 Huntsman World Senior Games are October 7th through the 19th, so there is time to get registered and time to get ready, but time does fly.

Jeff Harding:                 It does.

Kyle Case:                     Remember to tune in live next, and every, Thursday at 5:30 PM Mountain Time on AM 1450 or FM 93.1 for the Huntsman World Senior Games Active Life. You can also subscribe to our podcast anywhere podcasts are found. And when you do subscribe, take a minute and write a little review for us. It really helps us spread the word. You can also check this out, this show, as well as previous shows right from our website, seniorgames.net. So check it out. Our inspirational quote is from NFL Great, Jimmy Johnson. He says, "The difference between ordinary and extraordinary is that little extra."

Jeff Harding:                 [inaudible 00:25:35]

Kyle Case:                     Until next Thursday, stay active.

Jeff Harding:                 Bye, everyone.