Shadowing Practice: Stop Cooking With THIS If You Want to Lower Cholesterol - Learn English Speaking with Video
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1
Okay, so the next question I was really interested in myself, and it was submitted by David.
Bien, la siguiente pregunta me interesaba mucho, y la envió David.
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David asks, is there a hierarchy of saturated fats in terms of causing harm by raising LDL?
David pregunta: ¿Existe una jerarquía de grasas saturadas en cuanto a su capacidad para causar daño al elevar el colesterol LDL?
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For instance, steric acid from chocolate doesn't raise LDL much.
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And now I'm hearing more that the saturated fat in dairy doesn't raise LDL.
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So in a nutshell, let's just talk about mechanism here.
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Certain saturated fatty acids.
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So there's palmitic acid.
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That's 16 carbons there's myristic acid, which is 14 carbons, and then there's lauric acid, which is 12 carbons.
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Those have been repeatedly linked to down-regulating LDL receptor activity in the liver.
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So what does that mean?
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That means when you down-regulate the LDL receptor, you make less of that receptor.
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And that LDL receptor is very, very important.
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You do not want to make less of because that is what clears LDL out of your circulation, out of your bloodstream.
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And so when you have fewer LDL receptors on your liver, that leads to elevations in LDL particles in circulation,
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which then, of course, allows those LDL particles to, you know, lodge themselves in arterial walls,
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form plaques, foam cells, and all this, you get the beginnings of atherosclerosis.
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Steric acid is 18 carbons and it is somewhat special.
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So a decent fraction can convert to oleic acid and this is a monounsaturated fat.
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So it tends to not suppress the LDL receptor activity in
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the liver to the same extent as some of the other saturated fatty acids like, for example, palmitic acid.
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And that is partly why chocolate, which is higher in steric acid,
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is sometimes said to be quote unquote neutral with respect to raising LDL.
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So what do the studies say?
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Well, let's talk about steric acid.
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Some studies show that steric acid tends to raise LDL less than other saturated fats.
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Again, because we're talking about less down regulation, less suppression of LDL receptors on the liver.
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However, if you replace steric acid with an unsaturated fat,
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like a monounsaturated fat, you actually see even lower LDL.
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So really, like the best is to try to go for these mono unsaturated,
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polyunsaturated fats before the saturated fat.
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Palmitic acid, so a meta-analysis indicated
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that swapping out palmitic acid for unsaturated fat lowers LDL levels by a small but significant amount.
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Because palmitic acid is so common, so it's in palm oil, it's in butter, it's in fatty meat,
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it does make up a substantial chunk of many people's dietary saturated fat intake.
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Now let's talk about dairy fat.
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So butter versus cheese, for example.
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Butter consistently raises LDL in studies.
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Very consistent.
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Interestingly, cheese, so dairy that is cheese,
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seems to have a weaker impact on LDL than you'd predict from its saturated fat content alone.
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And I think that's because of the so-called matrix effect.
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And we've talked a little bit about this in previous Q&A.
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So calcium and protein plus the unique structure of cheese can bind some of these fatty acids, some of these saturated fatty acids.
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So less of those saturated fatty acids are actually absorbed into circulation.
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And the net effect then is that cheese can raise LDL less than butter or palm oil,
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even though it still has like a similar amount of the saturated fatty acids.
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Now coconut oil, the composition of coconut oil is lauric acid.
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I mentioned that was 12 carbons.
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It's also got myristic acid and palmitic acid.
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Now while there is a difference between virgin coconut oil and refined coconut oil,
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most meta-analyses still suggest coconut oil raises LDL more than many unsaturated fatty acids or,
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you know, so monounsaturated or polyunsaturated fatty acids.
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It doesn't seem as potent at raising LDL as butter in all studies,
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but the overall takeaway is if you are trying to lower your ApoB and LDL, coconut oil is not neutral.
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And I've personally experimented with this and found that I was able to drop my LDL particle number significantly many, many years ago.
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I used to cook with coconut oil over 10 years ago.
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I used to cook with coconut oil.
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And once I cut that out, my particle number dropped.
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I mean, it was a significant amount.
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I don't remember because it was so long ago, but it was quite significant.
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Okay.
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So I would say in general, steric acid, which is something that's like higher in chocolate, for example, or cocoa butter,
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it is the less concerning end of the saturated fat spectrum from a purely LDL raising standpoint.
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Lauric, myristic, and palmitic acids, which really dominate in coconut oil, palm oil, butter, many processed foods like peanut butters,
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you'll find palm oil in a lot of processed foods, popcorn, for example, they tend to have more consistent LDL raising effects.
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However, food does matter.
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So palmitic acid in the context of a diet that's high in fiber or cheese has that quote unquote matrix effect.
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And I think that has been shown to yield a different net effect on lipids than
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if you're just consuming the palmatic acid from processed foods, fried foods, for example.
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So I'm really what I'm talking about here is like cheese, dairy versus the palm oil and the stuff that you're finding in the processed foods.
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I do want to also stress that focusing on a single fatty acid in isolation sort of misses the broader point.
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It really is more about overall diet composition and the net effect on ApoB containing lipoproteins.
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There's a lot of really solid data showing
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that replacing saturated fats with monounsaturated fats or polyunsaturated fats typically lowers LDL and total ApoB.
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So you'll see a lot of improvements there with a lot of different perspective studies looking at cardiovascular outcomes.
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You also want to make sure you're not replacing these fats with added sugar, with ultra-processed foods, things that are found in refined carbohydrates.
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That is also damaging to cardiovascular health.
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And so if you swap out saturated fat with the ultra-processed foods and refined carbohydrates, you are not doing yourself any benefit.
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So you're better off, honestly, replacing saturated fatty acids with things like avocado,
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avocado oil, olive oil, salmon, right?
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These are the good sources of monounsaturated, polyunsaturated fat.
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Nuts.
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Like these are fatty acids that are not going to raise ApoB.
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I think cooking with avocado oil and olive oil is ideal and better than cooking with butter.
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Also, what's the big one?
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I think people are really interested in cooking with beef tallow.
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I don't know that that's a great idea for someone interested in lowering their ApoB number because it's so high in, I think it's really high in the palmitic acid.
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So you're really getting a really high, high, high dose of that while you're just using it to cook.
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And honestly, you can just be using avocado oil to cook.
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Josh Middeldorf is asking how strong the evidence linking LDL to cardiovascular disease.
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I would say it's pretty darn strong.
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I would say it's pretty strong.
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I know there's been a big sort of push that, oh, saturated fat's not as bad as we thought.
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And I think the bigger take-home message there is that replacing saturated fat with refined carbohydrates is not the way to go.
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And that's what a lot of people did.
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Replacing it with trans fats, like margarine, is actually worse.
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And that has a lot to do with the properties of these hydrogenated oils,
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which essentially are not, the carbons stringed together are not flexible.
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And so you have a really stiff fatty acid and those fatty acids get incorporated into your cells.
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You need fatty acids.
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They get incorporated into your cells and they're part of the cell membrane.
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And what happens is when all those cells lining your blood vessels,
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your arteries, when they incorporate the trans fats, they can't be bend and move.
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And so they get real stiff and stiffness of blood vessels and arteries is a major contributor to cardiovascular disease.
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So I think that there was a big sort of correlation,
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doesn't equal causation on both with respect to, oh, with saturated fat, look, what happens when you lower your saturated fat, your cardiovascular disease risk doesn't go down.
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Well, turns out lots of studies that swapped out saturated fat with polyunsaturated fat, cardiovascular disease risk did go down.
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When they swapped it out with a lot of refined carbohydrates, cardiovascular disease risk did not go down.
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So it's really, again, it's like a food first approach.
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You have to like, you have to look at what you're eating.
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It's not just about these fatty acids in isolation.
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It's the whole foods.
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So I do think, you know, we pretty much know for a fact that high LDL particle number,
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high ApoB, is detrimental for cardiovascular health.
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And there are people, for example,
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that have single nucleotide polymorphisms in their PCSK9 gene, which lowers it.
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And these people have like the lowest cardiovascular weight mortality.
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They're living a long time and they're not getting cardiovascular disease.
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Now, keep in mind, And PSK9 is a target now for drugs.
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A lot of people actually take these PCSK9 inhibitors.
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They get injections every few weeks.
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And that also sort of is mimicking what these people that naturally have a low version of this gene,
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what they're doing.
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And so sometimes you can look at genetics and go, wow, people that have a low amount of this LDL are living longer.
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And it's sort of more of a causal effect that you won't find from a lot of dietary studies.
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel C1 se basa en el vídeo “Stop Cooking With THIS If You Want to Lower Cholesterol”. Las palabras que más se repiten: acid, Ldl, fat, saturated, oil. Este vídeo tiene 125 frases y 1612 palabras para practicar shadowing. La parte hablada dura 11:14. El hablante mantiene un ritmo constante de unas 143 palabras por minuto, cómodo para el shadowing. Solo el 70 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es exigente.
Vocabulario clave de este vídeo
Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| cardiovascular adjetivo | /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/ | cardiovascular |
| coconut sustantivo | /ˈkəʊ.kə.nʌt/ | coco, laña |
| steric adjetivo | /ˈstɛɹɪk/ | estérico |
| receptor sustantivo | /ɹɪˈsɛp.tə/ | receptor |
| refine verbo | /ɹɪˈfaɪn/ | refinar |
| particle sustantivo | /ˈpɑɹtək(ə)l/ | partícula |
| avocado sustantivo | /ˌɑvəˈkɑdoʊ/ | aguacate, palta |
| carbohydrate sustantivo | /kɑɹboʊˈhaɪdɹeɪt/ | carbohidrato, hidrato de carbono |
| unsaturated adjetivo | insaturado, no saturado | |
| swap verbo | /ˈswɑp/ | canjear, cambalachear |
| incorporate verbo | /ɪŋˈkɔɹ.pɚ.eɪt/ | incorporar |
| circulation sustantivo | /ˌsɝkjʊˈleɪʃən/ | circulación |
| artery sustantivo | /ˈɑɹ.təɹ.i/ | arteria |
| dietary adjetivo | /ˈdaɪəˌtɛɹi/ | dietético, alimentario |
| meta adjetivo | /ˈmɛtə/ | metaconceptual |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| make up verbo | /ˌmeɪk ˈʌp/ | reponer, suplir |
| turn out verbo | resultar |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- Also, what's the big one?
- I would say it's pretty darn strong.
- I would say it's pretty strong.
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| “Used to” used to + verbo — un hábito o estado pasado que ya no es cierto | used to cook |
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | was submitted · have been repeatedly linked · is sometimes said |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | have been · we've talked · I've personally experimented |
| Oraciones de relativo who / which + oración — información extra sobre una persona o cosa | acid, which is · chocolate, which is · people that have |
Pronunciación a tener en cuenta
El hablante usa 29 contracciones y formas reducidas, como you're, doesn't, they're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “sh” y “zh”: circulation /ˌsɝkjʊˈleɪʃən/, isolation /ˌaɪsəˈleɪʃən/, causation /kɔˈzeɪ.ʃən/, nutshell /ˈnʌt.ʃɛl/, suppression /səˈpɹɛʃən/
- Palabras largas — cuida el acento: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, avocado /ˌɑvəˈkɑdoʊ/, carbohydrate /kɑɹboʊˈhaɪdɹeɪt/, incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, circulation /ˌsɝkjʊˈleɪʃən/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: steric /ˈstɛɹɪk/, swap /ˈswɑp/, stiff /stɪf/, standpoint /ˈstændpɔɪnt/
- /v/ — no es /b/: los dientes tocan el labio inferior: cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, avocado /ˌɑvəˈkɑdoʊ/, olive /ˈɑ.lɪv/, elevation /ˌɛlɪˈveɪʃn̩/
- /z/ — sonora, no /s/: causal /ˈkɔːzəl/, causation /kɔˈzeɪ.ʃən/, polymorphism /pɑliˈmɔɹfɪz(ə)m/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como cardiovascular, coconut, steric.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.