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bad fats - bad cholesterol |
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"A diet high in saturated fats,
trans
fats and cholesterol tends to raise total blood cholesterol and LDL
("bad") cholesterol. A diet low in saturated fat, trans fat and
cholesterol helps lower blood cholesterol levels. Dietary cholesterol is
only found in foods from animals. Foods from plants, such as fruits and
vegetables, don’t have cholesterol. Saturated fats are found in foods
from animals. Some plant oils, commonly used in commercially baked goods
and other food products, also are high in saturated fats. Many foods
high in saturated fats are also high in cholesterol. Trans fats result
from adding hydrogen to vegetable oils used in commercial baked goods
and for cooking in most restaurants and fast-food chains."[1]
"The primary health risk identified for trans fat
consumption is an elevated risk of
coronary heart disease (CHD). A comprehensive review of studies of
trans fats was published in 2006 in the
New England Journal of Medicine reports a strong and reliable
connection between trans fat consumption and CHD, concluding that "On a
per-calorie basis, trans fats appear to increase the risk of CHD more
than any other macronutrient, conferring a substantially increased risk
at low levels of consumption (1 to 3 percent of total energy intake)".
This study estimates that between 30,000 and 100,000 cardiac deaths per
year in the United States are attributable to the consumption of trans
fats.... Hu...reports on the benefits of reducing trans fat consumption.
Replacing 2% of food energy from trans fat with non-trans unsaturated
fats more than halves the risk of CHD (53%). By comparison, replacing a
larger 5% of food energy from saturated fat with non-trans unsaturated
fats reduces the risk of CHD by 43%."
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One of the most practical web sites for understanding how to remove
trans fats from restaurants and eating establishments who sell
ready-to-eat meals to the public is produced by
The New York City Department of Health and Mental Hygiene (DOHMH).
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There is great diet information on the web site of
The American Heart Association (AHA) recommendations regarding trans
fats (hydrogenated fats).
You can read more at this site:
US Food and Drug Administration (FDA) Consumer Information about Trans
Fats on food labels.
Fats That Raise Cholesterol
(Sources/Examples)
 Cookies,
crackers and other commercial baked goods made with partially
hydrogenated vegetable oils may be high in trans fat.
French
fries, donuts and other commercial fried foods are major sources of
trans fat in the diet.
Dietary
cholesterol
foods from animals
meats, egg yolks, dairy products, organ meats (heart, etc.), fish and
poultry
Saturated
fats
foods from animals
whole milk, cream, ice cream, whole-milk cheeses, butter, lard and meats
certain plant oils
palm, palm kernel and coconut oils, cocoa butter
Trans
fats
partially hydrogenated vegetable oils
cookies, crackers, cakes, French fries, fried onion rings, donuts |
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 Source:
1.Title:
Heart and Stroke Facts
Author: American Heart Association; page 36
2.Wikipedia
article on trans fats |
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OLIVE OIL NEWS |
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The effect of olive oil polyphenols on antibodies against oxidized LDL.
A randomized clinical trial
August,
2011
reported in Clinical Nutrition
Volume 30, Issue 4, August 2011, Pages 490-493
Reseachers: Olga Castańera, b, Montserrat
Fitóa, M. Carmen López-Sabaterc, Henrik E. Poulsend, Kristiina
Nyyssönene, Helmut Schrödera, Jukka T. Salonenf, Karina De la
Torre-Carbotc, Hans-Franz Zunftg, Rafael De la Torrea, Hans Bäumlerh,
Antonio V. Gaddii, Guillermo T. Saezj, Marta Tomása, Maria-Isabel Covasa
and for the EUROLIVE Study Group
In this study demonstrated that
daily consumption of 2 tablespoons of extra virgin olive oil reduces LDL
(bad cholesterol). Extra virgin olive oil, with higher polyphenol
levels, is more effective at reducing LDL that other olive oils with
lower polyphenol levels.
The research showed increased the levels of an antibody that reduces
levels of oxidized LDL cholesterol (bad cholesterol). High LDL is
considered a risk factor of heart disease and stroke.
Olive oil polyphenols promote OLAB generation. This effect is stronger
at higher concentrations of lipid oxidative damage. |
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Olive oil consumption, plasma oleic acid, and stroke incidence. The
Three-City Study
January 19,
2011
reported in Neurology
researchers: C. Samieri, PhD,
C. Féart, PhD, C. Proust-Lima, PhD, E. Peuchant, MD, PhD,
C. Tzourio, MD, PhD, C. Stapf, MD, C. Berr, MD, PhD and P. Barberger-Gateau,
MD, PhD
This research suggest a protective
role in reducing the risk of strokes for older people whose diet
includes a high quantity of olive oil. |
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Fruit, vegetables, and olive oil and risk of coronary heart disease in
Italian women: the EPICOR Study
November
29, 2010
reported in The American Journal of
Clinical Nutrition: researchers: Benedetta Bendinelli, Giovanna
Masala,
Calogero Saieva, Simonetta Salvini, Carmela Calonico,
Carlotta Sacerdote, Claudia Agnoli, Sara Grioni, Graziella Frasca,
Amalia Mattiello, Paolo Chiodini, Rosario Tumino, Paolo Vineis, Domenico
Palli, and
Salvatore Panico
This research shows
an inverse association between increasing consumption of leafy
vegetables and olive oil and CHD (coronary heart disease) risk. The
woman with higher consumption of green leafy vegetables and olive oil
had significantly lower incidents of CHD. |
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Heart-Protecting Component of Olive Oil Discovered
April 2,
2009
reported in Molecular Nutrition &
Food Research, lead researcher: Fatima Paiva-Martins, at the
University of Porto, Portugal.
Scientists have discovered the polyphenol in
extra virgin olive oil that gives greatest protection from
heart attack and stroke. DHPEA-EDA is the main
antioxidant in olive oil that protects red blood cells from damage.
more... |
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Phytochemicals Make Olive Oil Even More Awesome Than Previously Believed
December
18, 2008
Extra-virgin olive oil contains 'phytochemicals', that can trigger the
death of cancer cells according to research published in the BMC
Cancer journal, suppressing the cancer gene HER2 and therefore
reducing the risk of breast cancer. (more...)
Read about the heart-health benefits of phytochemicals (plant
sterols, flavonoids and sulfur-containing compounds) according to the
American Heart Association here. |
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Heart Disease Prevention
November 9, 2008
32 simple steps we should all take to battle heart disease
Pour on the Olive Oil
Men whose diet include as much as 2 ounces of Olive oil a day have an
82% lower risk of having a fatal heart attack than men who consume
little or none. Olive oil is rich in monounsaturated fats-known to
hinder the oxidation of bad LDL cholesterol into its artery – clogging
form....
more... |
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Antioxidants and the Mediterranean Diet
November 9, 2008
Reference: (1) Visioli, Francesco and Galli, Claudio. “The Role of
Antioxidants in the Mediterranean Diet.” Lipids, Vol.36, Supplement
(2001).
...the importance of antioxidants
and the role it plays in the Mediterranean Diet.... Phytochemicals
(nonvitamin antioxidants) Polyphenols fall into the category of
phytochemicals and are very abundant in the Mediterranean diet
especially when it comes to “its high proportion of fruits and
vegetables and to the consumption of red wine and olive oil.” ...
more... |
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Calorie density: A tool to stop weight gain
November 8, 2008
By Karen Collins, M.S., R.D., C.D.N.
The average American adult
gains one to two pounds a year. Now, two new studies add to the mounting
evidence that adults can fight this tendency by limiting the calorie
density of our diets, particularly by including plenty of vegetables and
fruits.... But
nutritious foods high in healthful fat, like nuts and olive oil, were
not associated with weight gain...
more... |
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For good health, put heart in your cooking
November 6, 2008
By CHRISTINE A. VERSTRAETE
Too often, people think that
developing heart disease dooms them to a life of boring, tasteless food.
North Shore cardiologists Dr. Micah Eimer and Dr. Irwin Silverman
challenge that notion by teaming up again with Chef Dawn Dlugosz of "A
New Dawn Cooking School" which meets in Whole Foods Market, Northbrook,
for a heart healthy cooking class in the grocery store's classroom. ...
more... |
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