So what about the idea that saturated fat causes heart disease? It’s just not true.
In fact, a growing body of research shows that saturated fats have been wrongly accused of causing cardiovascular disease. A review in the American Journal of Clinical Nutrition evaluated data from 21 different studies. These studies involved more than 350,000 people. And the results? The researchers found "no significant evidence" that eating more saturated fat increased the risk of heart disease or stroke. Another study published in the same journal found that saturated fat actually prevents the progression of coronary artery disease in women with metabolic syndrome. The researchers coined this phenomenon “The American Paradox”.
Multiple studies of Pacific Island populations who get as much as 60 percent of their total calories from saturated fat also show that cardiovascular disease is nearly non-existent. Dr. Jeff Volek is a university professor and leading researcher. His extensive research shows that a high healthy-fat, low-carbohydrate diet confers significant health benefits. Dr. Volek also notes that, “Multiple recent reports find no association between dietary saturated fat intakes and cardiovascular disease (CVD).” For decades, millions of people – at the urging of physicians and the fatally-flawed USDA pyramid – have avoided saturated fats for fear of disease. Lard has been especially vilified (even half the fat in lard is monounsaturated).
Instead, we have substituted polyunsaturated fats – like soy, corn, safflower, canola and other “vegetable” oils – much to our own demise. Death by Vegetable Oil While “vegetable oils” have been promoted as the healthy alternative, the truth is that these fats that are destructive to your health. A high intake of vegetable and seed oil is associated with inflammatory diseases including:
· Cardiovascular disease
· Type 2 diabetes and metabolic syndrome
· Obesity
· Irritable bowel syndrome
· Macular degeneration
· Rheumatoid arthritis
· Asthma
· Cancer
· Psychiatric disorders
· Autoimmune diseases
The reason? Vegetable oils cause free radical damage and inflammation. These are two primary contributors to chronic disease. Cooking Up Chronic Disease Because of their weak structure, vegetable oils break down readily (go rancid) simply when exposed to light and oxygen. Adding heat further damages their delicate structure. This generates more free radicals and dangerous compounds called lipid oxidation products (LOPs). LOPs cause oxidative damage in tissues, cells and genes. They also cause cholesterol to oxidize and become “sticky.” This is a major risk factor for heart disease! And that’s not all. By attacking cells and tissues, LOPs have also been found to promote cancer, macular degeneration, IBD, asthma, Parkinson's disease, kidney damage, preeclampsia and more. But saturated fats are different. They are resistant to rancidity and oxidation. And they remain stable under heat. Choosing Stable Fats for Superior Health So, toss your vegetable oils and any packaged foods (including salad dressings, crackers, sauces, mayonnaises) that contain “vegetable oils” such as canola oil, corn oil, soybean oil, sunflower oil, safflower oil, cottonseed oil, peanut oil and vegetable shortening.
For sautéing, stir-frying, pan searing, baking or other cooking methods, opt for fats with a high ratio of saturated fats – like lard, tallow, ghee and coconut oil. And when choosing lard – or any animal-derived fat – be sure that it is pasture-raised without hormones or antibiotics, such as the products offered by US Wellness Meats.
By: Kelley Herring, Healing Gourmet The above article was extracted from an article written by Kelly Herring
REFERENCES 1. "Canadian Medical Association Journal"; Adding Monounsaturated Fatty Acids to a Dietary Portfolio of Cholesterol-lowering Foods in Hypercholesterolemia; DJ Jenkins, et al.; December 2010. 2. "Lipids"; Dietary Monounsaturated Fatty Acids Are Protective Against Metabolic Syndrome and Cardiovascular Disease Risk Factors; LG Gillingham, et al.; March 2011. 3. "Public Health Nutrition"; Mediterranean Diet and Metabolic Syndrome: The Evidence; N Babio, et al.; September 2009. 4. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM (March 2010). "Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease". The American Journal of Clinical Nutrition 91 (3): 535–46. DOI:10.3945/ajcn.2009.27725. PMC 2824152. PMID 20071648. 5. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fat, carbohydrate, and cardiovascular disease Am J Clin Nutr. 2010 Mar;91(3):502-9. Epub 2010 Jan 20. 6. Kuipers RS, de Graaf DJ, Luxwolda MF, Muskiet MH, Dijck-Brouwer DA, Muskiet FA. Saturated fat, carbohydrates and cardiovascular disease. Neth J Med. 2011 Sep;69(9):372-8. 7. J Bruce German and Cora J Dillard. Saturated fats: what dietary intake? Am J Clin Nutr 2004 80: 3 550-559 8. Jeff S Volek and Cassandra E Forsythe. The case for not restricting saturated fat on a low carbohydrate diet. Nutrition & Metabolism 2005, 2:21 doi:10.1186/1743-7075-2-21 9. Arora SK, McFarlane SI: The case for low carbohydrate diets in diabetes management.Nutr Metab (Lond) 2005, 2:16. 10. Volek JS, Sharman MJ, Forsythe CE: Modification of lipoproteins by very low-carbohydrate diets. J Nutr 2005, 135:1339-1342. 11. German JB, Dillard CJ: Saturated fats: what dietary intake? Am J Clin Nutr 2004, 80:550-559. 12. Ravnskov U: The questionable role of saturated and polyunsaturated fatty acids in cardiovascular disease. J Clin Epidemiol 1998, 51:443-460. 13. Trumbo P, Schlicker S, Yates AA, Poos M: Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc 2002, 102:1621-1630. 14. Grundy SM: Influence of stearic acid on cholesterol metabolism relative to other long-chain fatty acids. Am J Clin Nutr 1994, 60:986S-990S. PubMed Abstract OpenURL 15. French MA, Sundram K, Clandinin MT: Cholesterolaemic effect of palmitic acid in relation to other dietary fatty acids. Asia Pac J Clin Nutr 2002, 11 Suppl 7:S401-S407. 16. Mozaffarian D, Rimm EB, Herrington DM: Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women. Am J Clin Nutr 2004, 80:1175-1184. 17. Knopp RH, Retzlaff BM: Saturated fat prevents coronary artery disease? An American paradox. Am J Clin Nutr 2004, 80:1102-1103. 18. Katan MB, Zock PL, Mensink RP: Dietary oils, serum lipoproteins, and coronary heart disease. Am J Clin Nutr 1995, 61:1368S-1373S. PubMed Abstract OpenURL 19. Berglund L, Oliver EH, Fontanez N, Holleran S, Matthews K, Roheim PS, Ginsberg HN, Ramakrishnan R, Lefevre M: HDL-subpopulation patterns in response to reductions in dietary total and saturated fat intakes in healthy subjects.Am J Clin Nutr 1999, 70:992-1000. 20. Hays JH, DiSabatino A, Gorman RT, Vincent S, Stillabower ME: Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease.Mayo Clin Proc 2003, 78:1331-1336. 21. Seshadri P, Iqbal N, Stern L, Williams M, Chicano KL, Daily DA, McGrory J, Gracely EJ, Rader DJ, Samaha FF: A randomized study comparing the effects of a low-carbohydrate diet and a conventional diet on lipoprotein subfractions and C-reactive protein levels in patients with severe obesity. Am J Med 2004, 117:398-405. 22. Mylonas C, Kouretas D. Lipid peroxidation and tissue damage. In Vivo. 1999 May-Jun;13(3):295-309. 23. H Esterbauer .Cytotoxicity and genotoxicity of lipid-oxidation products. Am J Clin Nutr 1993 57: 5 779S-785S 24. Knopp RH, Retzlaff BM: Saturated fat prevents coronary artery disease? An American paradox. Am J Clin Nutr 2004, 80:1102-1103. 25. Katan MB, Zock PL, Mensink RP: Dietary oils, serum lipoproteins, and coronary heart disease. Am J Clin Nutr 1995, 61:1368S-1373S. 26. Berglund L, Oliver EH, Fontanez N, Holleran S, Matthews K, Roheim PS, Ginsberg HN, Ramakrishnan R, Lefevre M: HDL-subpopulation patterns in response to reductions in dietary total and saturated fat intakes in healthy subjects. Am J Clin Nutr 1999, 70:992-1000. 27. Hays JH, DiSabatino A, Gorman RT, Vincent S, Stillabower ME: Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease. Mayo Clin Proc 2003, 78:1331-1336. 28. Seshadri P, Iqbal N, Stern L, Williams M, Chicano KL, Daily DA, McGrory J, Gracely EJ, Rader DJ, Samaha FF: A randomized study comparing the effects of a low-carbohydrate diet and a conventional diet on lipoprotein subfractions and C-reactive protein levels in patients with severe obesity. Am J Med 2004, 117:398-405. 29. Hibbeln, J. Nieminen, L. et al. Supplement: n–3 Fatty Acids: Recommendations for Therapeutics and Prevention. Healthy intakes of n−3 and n−6 fatty acids: estimations considering worldwide diversity Am J Clin Nutr June 2006 83: 6 S1483-1493S 30. Bill Lands. How is tissue fatty acid composition maintained? Seminar to the Polyunsaturated Lipid Function Special Interest Group Wednesday February 12, 2003 31. Addis PB. Occurrence of lipid oxidation products in foods. Food Chem Toxicol. 1986 Oct-Nov;24(10-11):1021-30. 32. Kubow S. Lipid oxidation products in food and atherogenesis. Nutr Rev. 1993 Feb;51(2):33-40. 33. Spiteller G. The relation of lipid peroxidation processes with atherogenesis: a new theory on atherogenesis. Mol Nutr Food Res. 2005 Nov;49(11):999-1013. 34. Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171. 35. Barry Groves, PhD. Second Opinions
In fact, a growing body of research shows that saturated fats have been wrongly accused of causing cardiovascular disease. A review in the American Journal of Clinical Nutrition evaluated data from 21 different studies. These studies involved more than 350,000 people. And the results? The researchers found "no significant evidence" that eating more saturated fat increased the risk of heart disease or stroke. Another study published in the same journal found that saturated fat actually prevents the progression of coronary artery disease in women with metabolic syndrome. The researchers coined this phenomenon “The American Paradox”.
Multiple studies of Pacific Island populations who get as much as 60 percent of their total calories from saturated fat also show that cardiovascular disease is nearly non-existent. Dr. Jeff Volek is a university professor and leading researcher. His extensive research shows that a high healthy-fat, low-carbohydrate diet confers significant health benefits. Dr. Volek also notes that, “Multiple recent reports find no association between dietary saturated fat intakes and cardiovascular disease (CVD).” For decades, millions of people – at the urging of physicians and the fatally-flawed USDA pyramid – have avoided saturated fats for fear of disease. Lard has been especially vilified (even half the fat in lard is monounsaturated).
Instead, we have substituted polyunsaturated fats – like soy, corn, safflower, canola and other “vegetable” oils – much to our own demise. Death by Vegetable Oil While “vegetable oils” have been promoted as the healthy alternative, the truth is that these fats that are destructive to your health. A high intake of vegetable and seed oil is associated with inflammatory diseases including:
· Cardiovascular disease
· Type 2 diabetes and metabolic syndrome
· Obesity
· Irritable bowel syndrome
· Macular degeneration
· Rheumatoid arthritis
· Asthma
· Cancer
· Psychiatric disorders
· Autoimmune diseases
The reason? Vegetable oils cause free radical damage and inflammation. These are two primary contributors to chronic disease. Cooking Up Chronic Disease Because of their weak structure, vegetable oils break down readily (go rancid) simply when exposed to light and oxygen. Adding heat further damages their delicate structure. This generates more free radicals and dangerous compounds called lipid oxidation products (LOPs). LOPs cause oxidative damage in tissues, cells and genes. They also cause cholesterol to oxidize and become “sticky.” This is a major risk factor for heart disease! And that’s not all. By attacking cells and tissues, LOPs have also been found to promote cancer, macular degeneration, IBD, asthma, Parkinson's disease, kidney damage, preeclampsia and more. But saturated fats are different. They are resistant to rancidity and oxidation. And they remain stable under heat. Choosing Stable Fats for Superior Health So, toss your vegetable oils and any packaged foods (including salad dressings, crackers, sauces, mayonnaises) that contain “vegetable oils” such as canola oil, corn oil, soybean oil, sunflower oil, safflower oil, cottonseed oil, peanut oil and vegetable shortening.
For sautéing, stir-frying, pan searing, baking or other cooking methods, opt for fats with a high ratio of saturated fats – like lard, tallow, ghee and coconut oil. And when choosing lard – or any animal-derived fat – be sure that it is pasture-raised without hormones or antibiotics, such as the products offered by US Wellness Meats.
By: Kelley Herring, Healing Gourmet The above article was extracted from an article written by Kelly Herring
REFERENCES 1. "Canadian Medical Association Journal"; Adding Monounsaturated Fatty Acids to a Dietary Portfolio of Cholesterol-lowering Foods in Hypercholesterolemia; DJ Jenkins, et al.; December 2010. 2. "Lipids"; Dietary Monounsaturated Fatty Acids Are Protective Against Metabolic Syndrome and Cardiovascular Disease Risk Factors; LG Gillingham, et al.; March 2011. 3. "Public Health Nutrition"; Mediterranean Diet and Metabolic Syndrome: The Evidence; N Babio, et al.; September 2009. 4. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM (March 2010). "Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease". The American Journal of Clinical Nutrition 91 (3): 535–46. DOI:10.3945/ajcn.2009.27725. PMC 2824152. PMID 20071648. 5. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fat, carbohydrate, and cardiovascular disease Am J Clin Nutr. 2010 Mar;91(3):502-9. Epub 2010 Jan 20. 6. Kuipers RS, de Graaf DJ, Luxwolda MF, Muskiet MH, Dijck-Brouwer DA, Muskiet FA. Saturated fat, carbohydrates and cardiovascular disease. Neth J Med. 2011 Sep;69(9):372-8. 7. J Bruce German and Cora J Dillard. Saturated fats: what dietary intake? Am J Clin Nutr 2004 80: 3 550-559 8. Jeff S Volek and Cassandra E Forsythe. The case for not restricting saturated fat on a low carbohydrate diet. Nutrition & Metabolism 2005, 2:21 doi:10.1186/1743-7075-2-21 9. Arora SK, McFarlane SI: The case for low carbohydrate diets in diabetes management.Nutr Metab (Lond) 2005, 2:16. 10. Volek JS, Sharman MJ, Forsythe CE: Modification of lipoproteins by very low-carbohydrate diets. J Nutr 2005, 135:1339-1342. 11. German JB, Dillard CJ: Saturated fats: what dietary intake? Am J Clin Nutr 2004, 80:550-559. 12. Ravnskov U: The questionable role of saturated and polyunsaturated fatty acids in cardiovascular disease. J Clin Epidemiol 1998, 51:443-460. 13. Trumbo P, Schlicker S, Yates AA, Poos M: Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc 2002, 102:1621-1630. 14. Grundy SM: Influence of stearic acid on cholesterol metabolism relative to other long-chain fatty acids. Am J Clin Nutr 1994, 60:986S-990S. PubMed Abstract OpenURL 15. French MA, Sundram K, Clandinin MT: Cholesterolaemic effect of palmitic acid in relation to other dietary fatty acids. Asia Pac J Clin Nutr 2002, 11 Suppl 7:S401-S407. 16. Mozaffarian D, Rimm EB, Herrington DM: Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women. Am J Clin Nutr 2004, 80:1175-1184. 17. Knopp RH, Retzlaff BM: Saturated fat prevents coronary artery disease? An American paradox. Am J Clin Nutr 2004, 80:1102-1103. 18. Katan MB, Zock PL, Mensink RP: Dietary oils, serum lipoproteins, and coronary heart disease. Am J Clin Nutr 1995, 61:1368S-1373S. PubMed Abstract OpenURL 19. Berglund L, Oliver EH, Fontanez N, Holleran S, Matthews K, Roheim PS, Ginsberg HN, Ramakrishnan R, Lefevre M: HDL-subpopulation patterns in response to reductions in dietary total and saturated fat intakes in healthy subjects.Am J Clin Nutr 1999, 70:992-1000. 20. Hays JH, DiSabatino A, Gorman RT, Vincent S, Stillabower ME: Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease.Mayo Clin Proc 2003, 78:1331-1336. 21. Seshadri P, Iqbal N, Stern L, Williams M, Chicano KL, Daily DA, McGrory J, Gracely EJ, Rader DJ, Samaha FF: A randomized study comparing the effects of a low-carbohydrate diet and a conventional diet on lipoprotein subfractions and C-reactive protein levels in patients with severe obesity. Am J Med 2004, 117:398-405. 22. Mylonas C, Kouretas D. Lipid peroxidation and tissue damage. In Vivo. 1999 May-Jun;13(3):295-309. 23. H Esterbauer .Cytotoxicity and genotoxicity of lipid-oxidation products. Am J Clin Nutr 1993 57: 5 779S-785S 24. Knopp RH, Retzlaff BM: Saturated fat prevents coronary artery disease? An American paradox. Am J Clin Nutr 2004, 80:1102-1103. 25. Katan MB, Zock PL, Mensink RP: Dietary oils, serum lipoproteins, and coronary heart disease. Am J Clin Nutr 1995, 61:1368S-1373S. 26. Berglund L, Oliver EH, Fontanez N, Holleran S, Matthews K, Roheim PS, Ginsberg HN, Ramakrishnan R, Lefevre M: HDL-subpopulation patterns in response to reductions in dietary total and saturated fat intakes in healthy subjects. Am J Clin Nutr 1999, 70:992-1000. 27. Hays JH, DiSabatino A, Gorman RT, Vincent S, Stillabower ME: Effect of a high saturated fat and no-starch diet on serum lipid subfractions in patients with documented atherosclerotic cardiovascular disease. Mayo Clin Proc 2003, 78:1331-1336. 28. Seshadri P, Iqbal N, Stern L, Williams M, Chicano KL, Daily DA, McGrory J, Gracely EJ, Rader DJ, Samaha FF: A randomized study comparing the effects of a low-carbohydrate diet and a conventional diet on lipoprotein subfractions and C-reactive protein levels in patients with severe obesity. Am J Med 2004, 117:398-405. 29. Hibbeln, J. Nieminen, L. et al. Supplement: n–3 Fatty Acids: Recommendations for Therapeutics and Prevention. Healthy intakes of n−3 and n−6 fatty acids: estimations considering worldwide diversity Am J Clin Nutr June 2006 83: 6 S1483-1493S 30. Bill Lands. How is tissue fatty acid composition maintained? Seminar to the Polyunsaturated Lipid Function Special Interest Group Wednesday February 12, 2003 31. Addis PB. Occurrence of lipid oxidation products in foods. Food Chem Toxicol. 1986 Oct-Nov;24(10-11):1021-30. 32. Kubow S. Lipid oxidation products in food and atherogenesis. Nutr Rev. 1993 Feb;51(2):33-40. 33. Spiteller G. The relation of lipid peroxidation processes with atherogenesis: a new theory on atherogenesis. Mol Nutr Food Res. 2005 Nov;49(11):999-1013. 34. Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171. 35. Barry Groves, PhD. Second Opinions