patrick.net

膽固醇

管理-修復你的心臟健康

自然地

盧克·埃爾伍德

2025年11月17日22:23

健康最佳化

（Journalistic Overview:
Lowest Blood Glucose, Highest Blood Calcium — Supplementing Vitamins and Essential Trace Elements to Resist Sub-Health Conditions and Build a Foundation for Vaccine Detoxification.

By Han Rongli,
French Independent Journalist on Health Freedom and Human Rights
记者综述：血糖最低 血钙最高 补充维生素及人体必需微量元素 抵御亚健康 疫苗解毒基础。/ 法国自由健康人权记者：韩荣利）

Cholesterol
Management - Fixing Your Heart Health
Naturally
LUKE ELWOOD
17 NOV 2025 AT 22:23
Health Optimization

每年，全世界數百萬人都會從醫生那裡收到可怕的訊息：「你的膽固醇水準太高了。」 處方墊出來了，推薦他汀類藥物，病人離開辦公室時感覺自己的身體背叛了他們。 但是，如果高膽固醇不僅僅是一個需要藥物解決方案的製藥問題呢？ 如果這種廣泛的情況實際上是你的身體發出訊號的方式，表明更深層次的東西需要關注呢？

https://open.substack.com/pub/lukeelwood/p/cholesterol-management-fixing-your

Every year, millions of people worldwide receive the dreaded news from their doctor: “Your cholesterol levels are too high.” The prescription pad comes out, statins are recommended, and patients leave the office feeling like their body has betrayed them. But what if high cholesterol isn’t just a pharmaceutical problem requiring a pharmaceutical solution? What if this widespread condition is actually your body’s way of signaling that something deeper needs attention?
High cholesterol has become one of the most diagnosed health conditions in modern society, affecting an estimated 93 million American adults—that’s nearly 1 in 3 people walking around with elevated levels. The conventional approach typically involves immediate medication, but an emerging body of research suggests that for many people, the root causes of high cholesterol can be addressed through targeted lifestyle interventions, dietary changes, and natural approaches that work with your body’s innate healing mechanisms rather than simply suppressing symptoms.
Understanding the Cholesterol Crisis
Cholesterol itself isn’t the villain it’s often portrayed to be. In fact, this waxy, fat-like substance is absolutely essential for life. Your body uses cholesterol to build cell membranes, produce vitamin D, manufacture hormones like testosterone and estrogen, and create bile acids that help digest fat. The problem isn’t cholesterol’s existence—it’s the imbalance in cholesterol levels and types that creates cardiovascular risk.
When we talk about “high cholesterol,” we’re typically referring to several measurements:

高膽固醇已成為現代社會診斷最多的健康狀況之一，估計影響了9300萬美國成年人——這幾乎每3人中就有1人患有高膽固醇。 傳統方法通常涉及立即用藥，但一項新興研究表明，對許多人來說，高膽固醇的根本原因可以透過有針對性的生活方式干預、飲食改變和與身體先天癒合機制配合的自然方法來解決，而不僅僅是抑制症狀。

瞭解膽固醇危機

膽固醇本身並不是它經常被描繪成的惡棍。 事實上，這種蠟質、類似脂肪的物質對生命是絕對必要的。 你的身體利用膽固醇來構建細胞膜，產生維生素D，製造睪丸激素和雌激素等激素，並產生有助於消化脂肪的膽汁酸。 問題不在於膽固醇的存在——而在於膽固醇水準和型別的不平衡造成了心血管風險。

當我們談論「高膽固醇」時，我們通常指的是幾種測量方法：

……

What’s particularly concerning is that high cholesterol is no longer just an “old person’s problem.” Research from the Centers for Disease Control and Prevention shows that 7% of children and adolescents aged 6-19 have high total cholesterol. Our youngest generation is already showing signs of the metabolic dysfunction that once took decades to develop.
Why Does Cholesterol Become Elevated?
Understanding why cholesterol levels rise is crucial to addressing the problem holistically. Unlike the simplified narrative of “eating too much fat causes high cholesterol,” the reality is far more complex and nuanced.
The Dietary Connection: Beyond Saturated Fat
For decades, saturated fat and dietary cholesterol were blamed as the primary culprits behind elevated blood cholesterol. However, research has dramatically shifted this understanding. A comprehensive 2020 meta-analysis in the Journal of the American College of Cardiology found that for most people, dietary cholesterol has minimal impact on blood cholesterol levels—your liver simply produces less when you consume more.
The real dietary villain appears to be refined carbohydrates and sugar. When you consume excess sugar and refined grains, your liver converts this surplus energy into triglycerides and produces more LDL cholesterol particles. A landmark 2015 study in JAMA demonstrated that people who consumed 25% or more of their daily calories from added sugar had a nearly threefold increased risk of cardiovascular mortality compared to those who consumed less than 10%.
The mechanism works like this:

特別令人擔憂的是，高膽固醇不再只是一個「老人的問題」。 疾病控制和預防中心的研究表明，7%的6-19歲兒童和青少年總膽固醇含量高。 我們最年輕的一代已經出現了曾經花了幾十年時間才發展的代謝功能障礙的跡象。

為什麼膽固醇會升高？

瞭解膽固醇水準上升的原因對於全面解決問題至關重要。 與「吃太多脂肪會導致高膽固醇」的簡化敘述不同，現實要複雜得多，更細緻入微。

飲食聯絡：超越飽和脂肪

幾十年來，飽和脂肪和膳食膽固醇被指責為血膽固醇升高的主要原因。 然而，研究極大地改變了這種理解。 《美國心臟病學院雜誌》2020年的一項綜合薈萃分析發現，對大多數人來說，飲食中的膽固醇對血液中的膽固醇水準影響很小——當你攝入更多時，肝臟的分泌量就越少。

真正的飲食惡棍似乎是精製碳水化合物和糖。 當你攝入過量的糖和精製穀物時，你的肝臟會將多餘的能量轉化為甘油三酯，併產生更多的低密度脂蛋白膽固醇顆粒。 2015年JAMA的一項具有里程碑意義的研究表明，與攝入少於10%的人相比，每天從新增糖中攝入25%或更多卡路里的人，心血管死亡的風險增加了近三倍。

該機制的工作原理是這樣的：

Excess sugar causes insulin spikes and inflammation

過量的糖會導致胰島素飆升和炎症

Chronic inflammation triggers your liver to produce more cholesterol as a protective response

慢性炎症會觸發你的肝臟產生更多的膽固醇作為保護反應

High insulin levels signal your liver to produce more triglycerides

高胰島素水準預示著你的肝臟會產生更多的甘油三酯

The conversion of triglycerides leads to increased small, dense LDL particles—the most dangerous type

甘油三酯的轉化導致小而緻密的低密度脂蛋白顆粒增加——最危險的型別

慢性炎症：隱藏的驅動因素

炎症已成為膽固醇功能障礙的核心因素。 你的身體實際上會增加膽固醇的產生，作為一種炎症反應——膽固醇是免疫系統修復機制的一部分。 當組織因炎症而受損時，你的身體會發出膽固醇來修補問題。

發表在《迴圈》（2018）上的研究發現，C反應蛋白（CRP）等炎症標誌物升高的人，即使他們的膽固醇水準正常，心血管事件發生率也明顯更高。 這表明炎症可能是真正的罪魁禍首，膽固醇升高是下游效應，而不是根本原因。

慢性炎症的常見來源包括：

Chronic Inflammation: The Hidden Driver
Inflammation has emerged as a central player in cholesterol dysfunction. Your body actually increases cholesterol production as an inflammatory response—cholesterol is part of your immune system’s repair mechanism. When tissues are damaged by inflammation, your body sends cholesterol to patch things up.
Research published in Circulation (2018) found that people with elevated inflammatory markers like C-reactive protein (CRP) had significantly higher rates of cardiovascular events, even when their cholesterol levels were normal. This suggests that inflammation may be the true culprit, with elevated cholesterol being a downstream effect rather than the root cause.
Common sources of chronic inflammation include:

Processed foods containing trans fats, refined oils, and artificial additives

含有反式脂肪、精煉油和人工新增劑的加工食品

Gut dysbiosis and intestinal permeability (”leaky gut”)

肠道菌群失调和肠道通透性（“肠漏”）

Chronic stress and elevated cortisol levels

慢性壓力和皮質醇水準升高

Environmental toxins including pesticides, plastics, and air pollution

環境毒素包括殺蟲劑、塑膠和空氣汙染

Sedentary lifestyle and lack of physical activity

久坐不動的生活方式和缺乏體育活動

Poor sleep quality and circadian rhythm disruption

睡眠品質差和晝夜節律紊亂

氧化應激和膽固醇氧化

最近研究的一個關鍵見解是，氧化低密度脂蛋白膽固醇比原生低密度脂蛋白要危險得多。 當低密度脂蛋白顆粒被氧化時——被自由基破壞——它們變得發炎，更有可能積聚在動脈壁中，形成斑塊。

2017年對動脈粥樣硬化的一項研究表明，氧化的低密度脂蛋白會引發免疫反應，加速斑塊的形成。 這解釋了為什麼一些膽固醇中度升高的人會患上心臟病，而其他膽固醇非常高的人則沒有疾病——這不僅僅是膽固醇的數量，而是其品質和氧化狀態。

增加低密度脂蛋白氧化的因素包括：

Oxidative Stress and Cholesterol Oxidation
A critical insight from recent research is that oxidized LDL cholesterol is far more dangerous than native LDL. When LDL particles become oxidized—damaged by free radicals—they become inflammatory and more likely to accumulate in artery walls, forming plaques.
A 2017 study in Atherosclerosis demonstrated that oxidized LDL triggers an immune response that accelerates plaque formation. This explains why some people with moderately elevated cholesterol develop heart disease while others with very high cholesterol remain disease-free—it’s not just the quantity of cholesterol, but its quality and oxidation status.
Factors that increase LDL oxidation include:

氧化應激和膽固醇氧化

最近研究的一個關鍵見解是，氧化低密度脂蛋白膽固醇比原生低密度脂蛋白要危險得多。 當低密度脂蛋白顆粒被氧化時——被自由基破壞——它們變得發炎，更有可能積聚在動脈壁中，形成斑塊。

2017年對動脈粥樣硬化的一項研究表明，氧化的低密度脂蛋白會引發免疫反應，加速斑塊的形成。 這解釋了為什麼一些膽固醇中度升高的人會患上心臟病，而其他膽固醇非常高的人則沒有疾病——這不僅僅是膽固醇的數量，而是其品質和氧化狀態。

增加低密度脂蛋白氧化的因素包括：

Oxidative Stress and Cholesterol Oxidation
A critical insight from recent research is that oxidized LDL cholesterol is far more dangerous than native LDL. When LDL particles become oxidized—damaged by free radicals—they become inflammatory and more likely to accumulate in artery walls, forming plaques.
A 2017 study in Atherosclerosis demonstrated that oxidized LDL triggers an immune response that accelerates plaque formation. This explains why some people with moderately elevated cholesterol develop heart disease while others with very high cholesterol remain disease-free—it’s not just the quantity of cholesterol, but its quality and oxidation status.
Factors that increase LDL oxidation include:

Smoking and air pollution exposure

吸菸和空氣汙染暴露

High sugar intake (glycation damages lipoproteins)

高糖攝入量（糖化損害脂蛋白）

Insufficient antioxidant intake from vegetables and fruits

蔬菜和水果的抗氧化劑攝入不足

Excessive omega-6 fatty acids from industrial seed oils

來自工業種子油的過量歐米茄-6脂肪酸

慢性心理壓力

Chronic psychological stress

胰島素抵抗連線

也許膽固醇功能障礙最重要的潛在因素是胰島素抵抗——一種細胞對胰島素訊號的反應變差的情況。 2019年《糖尿病護理》的一項研究發現，即使體重正常，胰島素抵抗患者的甘油三酯明顯升高，高密度脂蛋白膽固醇降低。

胰島素耐藥性從以下方面逐漸發展：

The Insulin Resistance Connection
Perhaps the most important underlying factor in cholesterol dysfunction is insulin resistance—a condition where cells become less responsive to insulin’s signals. A 2019 study in Diabetes Care found that people with insulin resistance had significantly elevated triglycerides and lower HDL cholesterol, even when their weight was normal.
Insulin resistance develops gradually from:

持續過量食用精製碳水化合物

Consistent overconsumption of refined carbohydrates

Prolonged sedentary behavior

長期久坐不動的行為

Visceral fat accumulation (belly fat)

內臟脂肪堆積（腹部脂肪）

Inadequate sleep (less than 7 hours nightly)

睡眠不足（每晚少於7小時）

Chronic stress elevating cortisol

慢性壓力升高皮質醇

當你胰島素抵抗時，即使不需要葡萄糖和脂質，你的肝臟也會繼續產生葡萄糖和脂質，直接提高血糖和膽固醇水準。 根據北卡羅來納大學的代謝健康研究，這種代謝功能障礙在一定程度上影響了大約88%的美國成年人。

遺傳因素和家族性高膽固醇血癥

雖然生活方式因素佔主導地位，但遺傳學確實起到了一定的作用。 家族性高膽固醇血癥（FH）是一種遺傳性疾病，大約每250人中就有1人受到影響，由於負責清除血液中低密度脂蛋白的基因突變，導致出生時低密度脂蛋白膽固醇極高。

然而，即使有遺傳傾向，研究表明，生活方式干預也會對膽固醇水準產生重大影響。 2018年《迴圈》的一項研究發現，與遺傳相似但生活方式不良的人相比，具有高膽固醇遺傳風險因素並保持健康生活方式的人患冠狀動脈事件的風險降低了46%。

不受控制的高膽固醇的後果

忽視膽固醇升高不是一個選項——健康後果可能很嚴重，危及生命。 瞭解利害關係為採取行動提供了強大的動力。

心血管疾病：主要威脅

高膽固醇的最大風險是心血管疾病（CVD）——這是全球死亡的主要原因，根據世界衛生組織的資料，每年造成近1800萬人的生命損失。 低密度脂蛋白膽固醇升高直接導致動脈粥樣硬化，動脈斑塊在動脈內積聚的過程。

這個過程持續數年或數十年：

When you’re insulin resistant, your liver continues producing glucose and lipids even when they’re not needed, directly elevating both blood sugar and cholesterol levels. This metabolic dysfunction affects an estimated 88% of American adults to some degree, according to metabolic health research from the University of North Carolina.
Genetic Factors and Familial Hypercholesterolemia
While lifestyle factors dominate, genetics do play a role. Familial hypercholesterolemia (FH) is a genetic condition affecting approximately 1 in 250 people, causing extremely high LDL cholesterol from birth due to mutations in genes responsible for clearing LDL from the bloodstream.
However, even with genetic predisposition, research shows that lifestyle interventions can significantly impact cholesterol levels. A 2018 study in Circulation found that people with genetic risk factors for high cholesterol who maintained healthy lifestyles had a 46% lower risk of coronary events compared to those with similar genetics but poor lifestyle habits.
The Consequences of Uncontrolled High Cholesterol
Ignoring elevated cholesterol isn’t an option—the health consequences can be severe and life-threatening. Understanding what’s at stake provides powerful motivation for taking action.
Cardiovascular Disease: The Primary Threat
The most significant risk of high cholesterol is cardiovascular disease (CVD)—the leading cause of death globally, claiming nearly 18 million lives annually according to the World Health Organization. Elevated LDL cholesterol directly contributes to atherosclerosis, the process where plaque builds up inside arteries.
This process unfolds over years or decades:

LDL particles penetrate damaged arterial walls

低密度脂蛋白顆粒穿透受損的動脈壁

These particles become oxidized and trigger inflammation

這些顆粒被氧化並引發炎症

Immune cells rush to the site, consuming oxidized LDL and forming “foam cells”

免疫細胞衝向該部位，消耗氧化的低密度脂蛋白並形成「泡沫細胞」

Over time, these accumulate into plaques that narrow arteries

隨著時間的推移，這些積聚成斑塊，使動脈變窄

Plaques can rupture, causing blood clots that trigger heart attacks or strokes

斑塊會破裂，導致血栓，引發心臟病發作或中風

弗雷明漢心臟研究（執行時間最長的心血管研究之一）的研究一直表明，總膽固醇每降低10%，冠心病風險就會降低20-30%。 關係很明確，並且取決於劑量：你的膽固醇越高，你的風險就越大。

心臟病發作和中風

當動脈粥樣硬化斑塊破裂時，它們會完全阻斷血液流動。 在冠狀動脈中，這會導致心臟病發作（心肌梗死）。 在腦動脈中，它會導致缺血性中風。 兩者都是可能導致永久殘疾或死亡的醫療緊急情況。

統計資料令人清醒：

Research from the Framingham Heart Study—one of the longest-running cardiovascular studies—has consistently shown that every 10% reduction in total cholesterol translates to a 20-30% reduction in coronary heart disease risk. The relationship is clear and dose-dependent: the higher your cholesterol, the greater your risk.
Heart Attack and Stroke
When atherosclerotic plaques rupture, they can completely block blood flow. In coronary arteries, this causes a heart attack (myocardial infarction). In brain arteries, it causes an ischemic stroke. Both are medical emergencies that can result in permanent disability or death.
The statistics are sobering:

在美國，每40秒就會有人心臟病發作

Someone in the United States has a heart attack every 40 seconds

即使是非致命事件也會大大降低生活品質，導致慢性心力衰竭、運動能力下降、腦血流減少導致認知能力下降，以及包括抑鬱和焦慮在內的心理影響。

外周動脈疾病

動脈粥樣硬化不僅影響心臟和大腦，還會影響全身的動脈。 外周動脈疾病（PAD）發生在斑塊堆積減少四肢（通常是腿部）的血液流動時。 美國心臟協會估計，PAD影響了全球超過2億人。

症狀包括：

Even non-fatal events can dramatically reduce quality of life, causing chronic heart failure, reduced exercise capacity, cognitive decline from reduced brain blood flow, and psychological effects including depression and anxiety.
Peripheral Artery Disease
Atherosclerosis doesn’t just affect the heart and brain—it can impact arteries throughout your body. Peripheral artery disease (PAD) occurs when plaque buildup reduces blood flow to the limbs, typically the legs. The American Heart Association estimates that PAD affects more than 200 million people worldwide.
Symptoms include:

走路時腿部疼痛（跛行），休息後可以緩解

Leg pain when walking (claudication) that resolves with rest

Numbness or weakness in legs

腿部麻木或無力

Coldness in lower leg or foot

小腿或腳部發冷

Slow-healing wounds on feet or legs

腳或腿上的傷口癒合緩慢

In severe cases, tissue death requiring amputation

在嚴重的情況下，組織死亡需要截肢

認知能力下降和痴呆症

新興研究揭示了膽固醇和大腦健康之間存在意想不到的聯絡。 高膽固醇，尤其是中年人，似乎會增加認知能力下降和晚年痴呆症的風險。

2020年神經學的一項研究發現，40多歲高膽固醇的人幾十年後患阿爾茨海默病的風險明顯增加。 該機制可能涉及腦動脈粥樣硬化導致的腦血流減少，以及膽固醇對澱粉樣斑塊形成的直接影響——阿爾茨海默氏症的標誌。

大腦是體內膽固醇含量最高的器官，含有約25%的膽固醇。 雖然大腦與血液膽固醇分開產生自己的膽固醇，但膽固醇代謝紊亂會影響神經元功能、突觸可塑性和整體認知健康。

代謝綜合徵的進展

高膽固醇很少單獨存在。 它通常是代謝異常星座的一部分，包括高血壓、血糖升高和腹部肥胖——統稱為代謝綜合徵。

患有代謝綜合徵會增加你的風險：

Cognitive Decline and Dementia
Emerging research has revealed an unexpected connection between cholesterol and brain health. High cholesterol, particularly in midlife, appears to increase risk of cognitive decline and dementia later in life.
A 2020 study in Neurology found that people with high cholesterol in their 40s had significantly increased risk of Alzheimer’s disease decades later. The mechanism likely involves reduced cerebral blood flow due to atherosclerosis in brain arteries, as well as direct effects of cholesterol on amyloid plaque formation—a hallmark of Alzheimer’s.
The brain is the most cholesterol-rich organ in the body, containing about 25% of the body’s total cholesterol. While the brain produces its own cholesterol separately from blood cholesterol, disrupted cholesterol metabolism affects neuronal function, synaptic plasticity, and overall cognitive health.
Metabolic Syndrome Progression
High cholesterol rarely exists in isolation. It’s typically part of a constellation of metabolic abnormalities including high blood pressure, elevated blood sugar, and abdominal obesity—collectively known as metabolic syndrome.
Having metabolic syndrome increases your risk of:

2型糖尿病增加了5倍

Type 2 diabetes by 5-fold

心臟病是2-3倍

Heart disease by 2-3 fold

非酒精性脂肪肝病

Nonalcoholic fatty liver disease

某些癌症

Certain cancers

進展往往是陰險的。 一開始的膽固醇輕微升高，如果不解決，可能會發展為影響多個器官系統的完全代謝功能障礙。 《柳葉刀》2019年的一項縱向研究跟蹤了30年的個人，發現與早期治療的人相比，30多歲未治療的高膽固醇患者到60多歲時，代謝性疾病的發病率大幅加快。

生活品質的影響

除了特定疾病外，不受控制的高膽固醇影響日常生活的方式並不總是立即顯而易見：

The progression is often insidious. What begins as mildly elevated cholesterol can, if unaddressed, evolve into full metabolic dysfunction affecting multiple organ systems. A 2019 longitudinal study in The Lancet tracked individuals for 30 years and found that those with untreated high cholesterol in their 30s had dramatically accelerated rates of metabolic disease by their 60s compared to those who addressed it early.
The Quality of Life Impact
Beyond specific diseases, uncontrolled high cholesterol affects daily life in ways that aren’t always immediately obvious:

由於迴圈受損，能量和活力下降

Reduced energy and vitality due to impaired circulation

Exercise intolerance as muscles receive inadequate oxygen

鍛鍊不耐受，因為肌肉得不到足夠的氧氣

血管問題導致的性功能障礙

Sexual dysfunction from vascular problems

對健康和未來併發症的焦慮

Anxiety about health and future complications

日益複雜的健康問題造成的醫療費用

Medical expenses from increasingly complex health problems

生產力損失和收入潛力降低

Lost productivity and reduced earning potential

也許最令人擔憂的是損害的累積性質。 膽固醇升高的每一天都是動脈損傷、炎症和氧化應激的又一天。 今天形成的牌匾不會自行消失——事實上，如果沒有干預，它可能會繼續增長。 這就是為什麼儘早行動如此重要

Perhaps most concerning is the cumulative nature of damage. Every day with elevated cholesterol is another day of arterial damage, inflammation, and oxidative stress. The plaque that forms today won’t disappear on its own—in fact, without intervention, it will likely continue growing. This is why early action is so critical.

降低膽固醇的天然解決方案

現在我們瞭解了機制和後果，讓我們來探索基於證據的自然方法，這些方法可以顯著降低膽固醇水準並改善整體心血管健康。

飲食干預：以食物為藥

你的飲食可以說是自然控制膽固醇的最有力工具。 研究一直表明，特定的飲食模式在有效性上可以與他汀類藥物相媲美——沒有副作用。

投資組合飲食方法

Natural Solutions for Lowering Cholesterol
Now that we understand the mechanisms and consequences, let’s explore the evidence-based natural approaches that can significantly reduce cholesterol levels and improve overall cardiovascular health.
Dietary Interventions: Food as Medicine
Your diet is arguably the most powerful tool for managing cholesterol naturally. Research consistently shows that specific dietary patterns can rival statin drugs in effectiveness—without the side effects.
The Portfolio Diet Approach

……