Cholesterol • Cholesterol is crucial for life. We need it to make hormones and brain tissue among other important jobs. Chronically high blood cholesterol readings and heart disease often appear together. However, more than ½ of those who have a heart attack have normal cholesterol, so there is certainly more to the story. Cholesterol is a natural protective molecule dispatched to the site of a problem. There is evidence that the cholesterol in the plaque in arteries is there repairing damage. That damage can be caused by inflammatory substances such as omega 6 fats from vegetable oil or from excess insulin, homocysteine, toxins, free radicals, viruses and bacteria. Perhaps more attention should be paid to fixing those problems than to lowering the cholesterol that happens to show up at the scene of the crime. Another factor is that cholesterol can become an irritant if it becomes oxidized from free radicals. That is a bit like becoming rusty. That oxidation can result from insufficient protective nutritional antioxidants like vitamin E. Roughly 80% of our cholesterol is made in the body. The more cholesterol we eat (e.g. from animal foods), the less we make—so why stop eating eggs? We should instead cut out sugar which seems to confuse the liver into producing extra cholesterol.
Triglycerides • Triglycerides are a blood fat that is a risk factor for heart disease if it gets too high. Consumption of sugar, refined carbohydrates & Trans Fats run up the triglyceride score. The body turns sugar and excess calories into body fat. Omega 3’s (e.g. from fish oil) and a diet low in junky carbohydrates help lower triglycerides in arteries and bulges.
Fat-Free • “Fat Free” is an illogical and dangerous concept! Fats are essential for all aspects of our health, including controlling weight. We need to make sure we get quality essential fats and avoid bad fats. As you will see below, we also have to balance certain categories of fats. Most “fat-free” convenience foods have lots of sugar which is damaging to health in countless ways.
Trans Fats • These are dangerous unnatural fats made by hydrogenation. They damage cell membranes, interfering with their job of letting nutrients in and wastes out. They also annoy the liver, increase LDL (“bad”) cholesterol, lipoprotein-a (a heart disease risk factor), triglycerides, insulin, and free radicals all the while decreaseing HDL (“good”) cholesterol. Trans Fats come from “partially hydrogenated” oils that are used in virtually all processed foods. Be aware that labels claiming “No Trans Fats” can still legally contain 500 mg per serving. There is no safe intake level.
Mono-unsaturated Fats • The Mediterranean Diet has called attention to these good fats and studies have shown that they lower LDL cholesterol, triglycerides, improve insulin-resistance, raise HDL and are associated with lower risk of breast cancer. They also boost our fat-burning metabolism and help cell membranes. Olive oil is the best known of oils high in monounsaturated fats. It should be used at low temperatures because it begins to break down at 325○. Less known but actually higher in monounsaturated fats is macadamia nut oil, which is safe up to 400○ and has a versatile light flavor.
Omega 3 • Omega 3 is an essential fatty acid—meaning we must it and that we have to get it from the diet. Omega 3’s have been shown to be anti-inflammatory; to lower triglycerides; improve depression and to reduce the risk of stroke, heart attack and some cancers. Growing evidence links omega 3 with prevention of Alzheimer’s and premature births. The DHA form of omega 3 helps babies have normal eyes and brain. Omega 3 is found in fish and in animals fed their natural diet. An example is grass fed beef. Beef from grain fed herds have much less and instead have high omega 6. Cold weather plants (e.g. flax oil) also have omega 3, but the body must convert plant that to the active forms, EPA and DHA. We may have trouble doing so if our chemistry is hampered by stress, diseases, age, sugar, medicines, alcohol, bad fats and nutrient deficiencies. The benefits of omega 3 fats are lost if overpowered by too much omega 6 fat. See vegetable oil below.
Vegetable Oils • Poly-unsaturated fats such as corn, safflower, soybean, grape seed and sunflower oils as well as margarine have worrisome properties. When substituted for saturated fat they may reduce total cholesterol but they also lower HDL (the “good cholesterol”) and are associated with higher rates of cancer. These oils are high in Omega 6 fat which, in general, has actions the opposite of omega 3. Omega 6 is also an essential fatty acid, however is pro-inflammatory and when out of balance with omega 3 can worsen conditions like asthma, arthritis, heart disease and insulin-resistance (pre-diabetes). The amount of omega 6 in the American diet averages 10-20 times what it ought to be. Because they are cheap, these oils are commonly used in packaged food and salad dressings. Often they are highly processed and unstable—they can easily form oxidant free radicals.
Saturated Fats • This category is the type found in meat, dairy products, margarines and some tropical oils. Although typically maligned as increasing cardiac risk, the saturated category does have sub-categories such as Stearic Acid that are neutral. Butter is mostly saturated fat but appears more healthful than margarine which is high in Trans fats and artificial ingredients.
