Download All About Fat and Cholesterol

All About Fat and Cholesterol
SHINE Class 2
Port Townsend Chiropractic
Bad Science
The modern Western diet operates on the
premise that a diet low in saturated fat
and cholesterol, while high in
carbohydrates and vegetable oils is
healthy. There is actually minimal
evidence to support this theory.
Looking at other cultures and our own
history it becomes clear that avoiding
saturated fat and cholesterol is NOT the
route to better health or weight loss.
Why the confusion?
Early studies looking at the dietary habits and health of
different populations appeared to show a link between fat
intake (especially saturated) and heart disease.
Theoretically, this made a lot of sense:
1) Eat fat
2) Get fat
3) Develop fat related diseases
Due to the serious nature of the study implications, the
common sense it seemed to make, and the political
weight of a few parties involved - this information quickly
found its way to our government, television screens,
newspapers, and magazines before it was adequately
reviewed.
Despite the fact that this early research turned out to
have faulty methods and unwarranted conclusions, the
idea that fat was bad had already gained momentum and
provided a basis for future research and diet programs.
Food for Thought
“The assumption that fat
makes people fat and
causes heart disease
makes sense, but that
does not make it true.”
- Robb Wolf, author of The Paleo Solution
Diet and Health Trends in the US
Before 1920 cardiovascular disease was nearly
unheard of. Today it accounts for 40% of deaths in
the US.
What has changed in the last 80 years?
- Dietary cholesterol intake has increased only 1%.
- The percentage of dietary vegetable oils (think
omega-6) in the form of margarine, shortening and
refined oils increased about 400%.
- The consumption of sugar and processed foods
increased about 60%.
- Overall fat consumption by Americans decreased
by 21% between 1910 and 1970.
So why do cardiovascular disease, diabetes, and
obesity continue to plague our country?
Learning from Other Cultures
Review of dietary habits from populations
in India, Italy, Puerto Rico, Japan, China,
Greece, Yemen, and other cultures
consistently showed that diets high in
animal fat resulted in improved longevity
and reduced rates of:
- cancer
- diabetes
- heart disease
- obesity
- high cholesterol
What the research is saying…
The University of Maryland analyzed the data
used to make claims that animal fat is linked not
only with heart disease but also with cancers of
various types. They found that vegetable fat
consumption was correlated with cancer and
animal fat was not.
A survey of South Carolina adults found no
correlation of blood cholesterol levels with "bad"
dietary habits, such as eating red meat, animal
fats, fried foods, butter, eggs, whole milk, bacon,
sausage and cheese. And a Medical Research
Council survey showed that men eating butter
ran half the risk of developing heart disease
as those using margarine.
What the research is saying…
In a multi-year British study involving several
thousand men, half were asked to reduce
saturated fat and cholesterol in their diets, stop
smoking and increase the amount of unsaturated
oils such as margarine and vegetable oils in their
diet. After one year, men on the reduced
saturated fat diet had twice as many deaths.
A 40 year study conducted in the mid 1900’s in
Framingham, Massachusetts found that the
people who ate the most cholesterol,
saturated fat, and calories, weighed the
least and were the most physically active.
They also noted that this group had the lowest
serum cholesterol levels.
Types of Fat – Saturated
All carbon bonds are occupied by a hydrogen atom
Highly stable due to their structure, so they typically
do not go rancid, even when heated for cooking
purposes
Structure forms a solid or semisolid fat at room
temperature
Found in animal fats and tropical oils
Types of Fat - Saturated
Lauric Acid – found in coconut, palm oil, and breast milk.
Known for its antiviral properties, including protection
against HIV, chickenpox, CMV, and other viruses. It can
help with reversing leaky gut and autoimmune issues. It
can increase LDL, but is a non-issue if systemic
inflammation is low and insulin levels are regulated by low
carbohydrate intake. Populations consuming large
amounts of lauric acid have higher LDL levels, but suffer
little coronary vessel disease.
Palmitic Acid – found in palm oil, beef, eggs, milk, poultry,
and seafood. Also known to increase LDL levels, but is
essential to the formation and recall of memories. Plays
an important role in optimal cognitive function.
Stearic Acid – found in meat, eggs, and chocolate. Neutral
with respect to LDL levels, but increases HDL levels. It
also decreases a marker of systemic inflammation (Apollo
protein-A).
Types of Fat - Unsaturated
-
-
-
Monounsaturated
Fats
have one double bond in the form
of two carbon atoms doublebonded to each other and
therefore, lacks two hydrogen
atoms
have a kink or bend at the
position of the double bond so
that they do not pack together as
easily as saturated fats and tend
to be liquid at room temperature
they are relatively stable, do not
go rancid easily and can be used
-
for some cooking
-
-
-
Polyunsaturated/
Essential Fats
have two or more pairs of double
bonds, lacking four or more
hydrogen atoms
the body cannot make these fatty
acids and hence they are called
"essential" and we must obtain
them from the foods we eat
they have multiple kinks at the
position of the double bonds and do
not pack together easily, and
therefore are liquids even when
refrigerated
the unpaired electrons at the double
bonds makes these oils highly
reactive so they go rancid easily
and should never be heated or used
in cooking
Types of Fat - Monounsaturated
Oleic Acid – found mainly in plant
sources, such as olive oil, avocado, and
nuts. Associated with a host of health
benefits, including improved insulin
sensitivity, better liver function, blood
sugar regulation, and decreased
cholesterol levels. Typically plants sources
of this fat are accompanied by
antioxidants that prevent oxidative
damage associated with aging and
degenerative diseases!
Types of Fat –
Polyunsaturated/Essential
Omega 3’s – found in flax, hemp, wild fish and game, and
specific types of eggs. They have potent anti-inflammatory
properties, decrease platelet aggregation, deter the spread of
cancer, are critical for fetal brain development and normal,
everyday cognitive function.
Omega 6’s – found in vegetable oils (sunflower, safflower,
cottonseed, corn, etc), animal products, and other oil
(borage, primrose, etc). They are generally pro-inflammatory,
regulate immune function and pain, and have roles in muscle
repair, brain function, and exercise adaptation.
It is not that omega 6 fats are inherently bad, they have
important functions just like the omega 3 fatty acids. It is
that typical diets today are overloaded with omega 6’s and
deprived of omega 3 fats. This is a problem especially due to
the pro-inflammatory nature of omega 6 fats. We need to find
balance!
Our ancestors had a 1:1 or 1:2 ratio of omega 3’s to 6’s.
Today’s ratio have been conservatively calculated at 1:10 and
much higher.
Types of Fat – Cis vs Trans Fat
In nature, fats are almost always found in the cis form, which
means that both hydrogen atoms are on same side of the double
bond.
The bond can be chemically altered so that the hydrogen atoms
are on opposite sides of the double bond, this makes it a trans
fat. This is done to make oils that would be a liquid at room
temperature into a solid or semi-solid form. It also makes the
fats more stable, so that they do not go rancid as quickly.
Avoiding Trans Fat
Our metabolism has no idea what to
do with trans fats.
They ruin liver function, wreak
havoc on blood lipids, and destroy
insulin sensitivity.
Looks for the words “partially
hydrogenated”, “hydrogenated”,
and “trans fat”. These fats/oils
should not be consumed.
Types of Fats - Chain Length
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-
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Short Chain
Have four to six carbon atoms and are always saturated.
These fatty acids have antimicrobial properties, protecting us from
viruses, yeasts and pathogenic bacteria in the gut – they also contribute
to the health of the immune system.
They do not need to be acted on by the bile salts like larger fats, but are
directly absorbed for quick energy. For this reason, they are less likely to
cause weight gain than olive oil or commercial vegetable oils.
Medium Chain
Have eight to twelve carbon atoms and are found mostly in butterfat and
the tropical oils.
Like the short-chain fatty acids, these fats have antimicrobial properties
and are absorbed directly for quick energy.
They also contribute to the health of the immune system.
Long Chain
have from 14 to 18 carbon atoms and can be saturated,
monounsaturated, or polyunsaturated.
Why We Need Fat (in particular
saturated fat)
Saturated fatty acids constitute at least 50% of cell membranes. They
are what gives our cells necessary stiffness and integrity.
They play a vital role in the health of our bones. For calcium to be
effectively incorporated into the skeletal structure, at least 50% of the
dietary fats should be saturated.
They lower Lp(a), a substance in the blood that indicates vulnerability
to heart disease.
They protect the liver from alcohol and other toxins, such as over the
counter and prescription drugs.
They enhance the immune system.
They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when
the diet is rich in saturated fats.
Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the
preferred foods for the heart, which is why the fat around the heart
muscle is highly saturated. The heart draws on this reserve of fat in
times of stress.
Short- and medium-chain saturated fatty acids have important
antimicrobial properties. They protect us against harmful
microorganisms in the digestive tract.
Getting Clear on Cholesterol
Cholesterol is a substance made
predominately in the liver, but in most
other cells in the body as well.
Cholesterol is neither good or bad, it is
simply a substance that is present in the
body and serves a variety of
functions…also consider why the body
would make something if it is inherently
bad for it?
Types of Cholesterol
High-density lipoprotein (HDL): carries lipids and
cholesterol from the periphery of the body back to the
liver, helping to keep cholesterol away from arteries and
removing any excess from arterial plaques, which may
help to prevent heart disease.
Low-density lipoprotein (LDL): circulates in the blood
carrying cholesterol and lipids to tissues that require
them. There is some correlation between LDL levels and
risk of heart disease, however the link is not a direct
causal relationship.
Very low-density lipoprotein (VLDL): similar function
to LDL, however they give rise to reactive LDL’s that tend
to get stuck on the lining of the arteries causing the
damage that leads to atherosclerosis. While dietary fat
does influence our LDL levels, the main source of reactive
LDL’s is high-carbohydrate intake.
What Type of Cholesterol Is
Unhealthy?
Conventional cholesterol testing measures the total
cholesterol and the number of HDL particles in your blood.
This gives you a ratio of LDL to HDL. (LDL and VLDL are
calculated, not actually measured)
A more useful level to test is the triglyceride level, which
has better evidence to link it to heart disease.
Current research indicates that it is actually a subset of
LDL particles (those particles smallest in size) that are
most likely to cause heart disease.
Tests are being developed to measure this specific subset
of cholesterol molecules, but this is not typically offered.
Functions of Cholesterol
Along with saturated fats, cholesterol in the cell membrane
gives our cells necessary stiffness and stability.
When the diet contains an excess of polyunsaturated fatty
acids, these replace saturated fatty acids in the cell
membrane, so that the cell walls actually become weak,
this has a variety of biochemical implications. When this
happens, cholesterol from the blood is "driven" into the
tissues to give them structural integrity. This is why serum
cholesterol levels may go down temporarily when we
replace saturated fats with polyunsaturated oils in the diet.
It acts as a precursor to vital corticosteroids, which are
hormones that help us deal with stress and protect
the body against heart disease and cancer.
Cholesterol is also a precursor to the sex hormones like
androgen, testosterone, estrogen and progesterone.
It is a precursor to vitamin D, a very important fatsoluble vitamin needed for healthy bones and nervous
system, proper growth, mineral metabolism, muscle tone,
insulin production, reproduction and immune system
function.
Bile salts are made from cholesterol. Bile is vital for
digestion and assimilation of fats in the diet.
Functions of Cholesterol, Cont.
Cholesterol acts as an antioxidant and antiinflammatory. This may be the explanation for the fact
that cholesterol levels go up with age. As an antioxidant,
cholesterol protects us against free radical damage that
leads to heart disease and cancer.
It is needed for proper function of serotonin receptors
in the brain. Serotonin is the body's natural "feel-good"
chemical. Low cholesterol levels have been linked to
aggressive and violent behavior, depression and suicidal
tendencies.
Mother's milk is especially rich in cholesterol and contains
a special enzyme that helps the baby utilize this nutrient.
Babies and children need cholesterol-rich foods throughout
their growing years to ensure proper development of the
brain and nervous system.
Dietary cholesterol plays an important role in maintaining
the health of the intestinal wall. This is why lowcholesterol vegetarian diets can lead to leaky gut
syndrome and other intestinal disorders.
Dangers of Low Cholesterol
-
The push for low cholesterol levels and the use of
statin drugs has a back story of politics, financial
ties, and murky science. To keep things simple,
lets just say that the motives for lowering
cholesterol appear less than pure and we should
always investigate matters affecting our own
health.
Risk of having cholesterol levels that are too low:
Increased risk of depression and violent
behavior.
Insufficient production of vitamin D, sex
hormones, and corticosteroids.
Increased risk of heart disease.
Possible link to the development of cancer and
Parkinson’s disease.
Just to name a few…
Keeping cholesterol levels healthy
The vast majority of people can control their cholesterol levels
naturally, a rare exception is when there is a strong genetic
component.
Natural means to keeping cholesterol levels healthy includes the
following:
- Eat plenty of high-quality, animal-based omega 3 fats.
- Reduce, with the plan of eliminating, grains and sugars in your
daily diet.
- Eat a good portion of your food raw.
- Eat healthy, preferably raw, fats including olive oil, coconut oil,
organic raw dairy products, avocados, raw nuts, seeds, eggs,
organic, grass-fed meats.
- Get a healthy amount of exercise. When you exercise you
increase your circulation and the blood flow throughout your body.
The components of your immune system are also better circulated,
which means your immune system has a better chance of fighting
an illness before it has the opportunity to spread.
- Avoid smoking and drinking excessive amounts of alcohol.
- Address emotional challenges and stressors in a healthy way.
In Summary
The cause of disease is NOT saturated animal fats
and cholesterol but instead a number of factors
inherent to our modern diets and lifestyles. These
include:
- Excess consumption of vegetables oils,
oxidized and hydrogenated fats, and refined
carbohydrates in the form of sugar and white
flour.
- Mineral and vitamin deficiencies.
- The disappearance of antimicrobial fats from
the food supply, namely, animal fats and
tropical oils. These once protected us against the
kinds of viruses and bacteria that have been
associated with the onset of pathogenic plaque
leading to heart disease.
- A sedentary lifestyle, smoking, and
environmental stressors.