Reduce Your Cholesterol Through Diet - Balancing Dietary Fats

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Reduce your Cholesterolthrough diet and lifestyle changes

Dietary FatThe recommendation from the National Cholesterol Education Program states that acholesterol-reducing diet should contain less than 7% of calories from saturated fat andless than 200 mg of dietary cholesterol per day. What exactly does this mean? For a2000-calorie diet, 7% corresponds to about 15 grams (about one tablespoon) ofsaturated fat, but to make sense of this information, you need to know the differencebetween "saturated", "monounsaturated", and "polyunsaturated" fatty acids. This isexplained in the section on fats.

Coconut Fat is 83% Saturated Butter Fat is 56% Saturated

Saturated Fats are not only Animal FatsMany people equate saturated fats with animal fats, but this is not correct. The fatty acidcomposition of lard (pork fat) is very similar to human depot fat around the waist andhips. Lard consists of approximately 42% saturated and 58% unsaturated fatty acids.Coconut oil, by contrast, consists of 83% saturated fatty acids. So, lard is better thancoconut oil as far as saturation is concerned. However, lard contains 12 mg of cholesterolper tablespoon because it is an animal product, whereas coconut oil has no cholesterolbecause it is a plant product. Nevertheless, coconut oil will increase cholesterol twice asmuch as lard because it has double the amount of saturated fat. The comparison of thefatty acid profiles of many edible fats can be found in the chemical description oftriglycerides. Saturated fats, whether from vegetable or animal sources, increasecholesterol.

Avoid Hydrogenated FatsHydrogenated fats and partially hydrogenated fats affect the body like saturated fats.Partially hydrogenated fats, in particular, contain dietary trans fats that raise the level oflow-density lipoproteins (LDL or "bad cholesterol") increasing the risk of coronary heartdisease. Trans fats also reduce high-density lipoproteins (HDL or "good cholesterol"), andraise levels of triglycerides in the blood. Both of these conditions are associated withinsulin resistance which is linked to diabetes, hypertension, and cardiovascular disease.Harvard University researchers have reported that people who ate partially hydrogenatedoils, which are high in Trans fats, had nearly twice the risk of heart attacks comparedwith those who did not consume hydrogenated oils. Avoid any products withhydrogenated and partially hydrogenated fats. Learn to read labels carefully. Some ofyour favorite foods may have hydrogenated fats that increase your cholesterol.

Stop Smoking Cholesterol Hygiene CR Calculator Calorie Restriction Nutritional Data

Reduce your Cholesterol through diet - Balancing dietary fats http://www.scientificpsychic.com/health/cholesterol1.html

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Crackers and Peanut Butter

often contain hydrogenated fats.

Balancing Fatty AcidsThe recommendation by government agencies and by theAmerican Heart Association to reduce saturated fat and toincrease polyunsaturated fat is based on research thatdescribes how blood cholesterol is affected by fats. In 1965,Hegsted published the results of experiments on thequantitative effects of fatty acids on blood serumcholesterol.[4] The experiments showed that of all thefatty acids in food, only three affected the cholesterol levelsignificantly. Myristic acid (C14:0) increased cholesterolstrongly, and palmitic acid (C16:0) also increasedcholesterol. Some saturated fatty acids, such as stearic acid(C18:0), had relatively little effect on blood cholesterol.Polyunsaturated fatty acids, such as linoleic acid (C18:2),decreased cholesterol. Dietary cholesterol also increasedblood cholesterol. The response of the human body todietary fats is so consistent that Hegsted was able to derivethe following mathematical equation:

∆TC = 8.45 ∆C14:0 + 2.12 ∆C16:0 - 1.87 ∆Poly + 5.64∆DietaryCholesterol - 6.24

Where ∆TC is the change in serum cholesterol inmg/dL. ∆C14:0, ∆C16:0, and ∆Poly are thechanges in %kcal.∆DietaryCholesterol is in mg/1000 kcal.

Mensink and Katan developed a similar equation based on adetailed analysis of published research[6]:

∆TC =1.2(1.8 ∆S -0.1 ∆M -0.5 ∆P)

Where the ∆TC is the change in serum cholesterolvalues in mg/dL, ∆S is change in percentage ofenergy from lauric, myristic, and palmitic fattyacids, ∆M is change in energy frommonounsaturated fatty acids, and ∆P is change inenergy from polyunsaturated fatty acids.


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Effect of fatty acids on bloodcholesterol[14]

The chart above shows theeffects of individual dietaryfatty acids on Total SerumCholesterol, LDL cholesterol,and HDL cholesterol when 1%of the energy fromcarbohydrates in the diet isreplaced by 1% of energy ofthe specific fatty acids. Thechart shows cholesterolincreases from lauric acid(C12:0), myristic acid(C14:0), and palmitic acid(C16:0) which are found incoconut oil, palm oil, andbutter. Elaidic acid (trans-C18:1), which is present inhydrogenated fats, is theworst because it increasesLDL and decreases HDL. Thesaturated fatty acid stearicacid (C18:0), themonounsaturated oleic acid(C18:1), and thepolyunsaturated linoleic acid(C18:2) decrease LDL andincrease HDL to variousdegrees.[14]

These equations and the charttell us that blood cholesterolcan be lowered by avoidinghydrogenated fats, decreasingcarbohydrates, and increasingthe consumption ofpolyunsaturated fatty acidssuch as linoleic acid (C18:2)and alpha-linolenicacid (C18:3) while reducingour consumption of saturatedfatty acids like myristic(C14:0) and palmitic (C16:0)acids. Furthermore, theequations make it possible tocalculate the effect of variousdiets or oils on bloodcholesterol levels. Forexample, one tablespoon ofbutter raises cholesterol asmuch as 3 tablespoons oflard. Whereas one tablespoonof grape seed oil lowerscholesterol to the sameextent that 2 tablespoons oflard increases it. Olive oildoes not lower cholesterolsignificantly because itconsists mainly ofmonounsaturated fat.Polyunsaturated fats are more


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effectiveatloweringcholesterol.(Seedetailsforvariousfats).Agooddietstrategywouldbetotrimthefatfrommeats,andaccompanytheentreeswithsaladscontainingsaladdressingmadewithgrapeseedoil.Saffloweroilandsunfloweroilcanbesubstitutedforthegrapeseedoil,butonlyiftheyarenotthe"higholeic"variety.Makesurethatthequantity


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ofpolyunsaturatedfatinthelabelisatleast3timesgreaterthanthemonounsaturatedfat,asillustratedhere:

Walnuts, sunflower seeds, and grape seed oil are goods sources ofpolyunsaturated fats.

CarbohydrateMetabolismCarbohydratesarenormallymetabolizedforenergyorstoredasglycogeninthemuscles,butexcesscarbohydratesareconvertedtofat,mainlythesaturatedpalmiticacid(C16:0).


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Themetabolicprocessisknownasdenovosynthesisoffattyacidsanditinvolvestheconversionofglucosetopyruvate,andthentofattyacidsthroughacetylcoenzyme-A(acetylCoA).

Omega-3andOmega-6fattyacidsPeopleonlow-fatdietsorwithplentyof"healthy"monounsaturatedfatsfromoliveoilandavocadosaresometimessurprisedthat


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theircholesterollevelishigheventhoughtheyconsumeenoughfiberandlimittheirsourcesofsaturatedfatsanddietarycholesterol.Inthesecases,cholesterollevelsareelevatedbecausethedietdoesnothavepolyunsaturatedfatstobalancethecholesterolemiceffectofthepalmiticacidcreatedfromcarbohydrates.Addingsourcesofpolyunsaturatedfatstothedietlikesunflowerseeds,walnuts,orgrapeseed


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oilandreducingexcessiveuseofsaturatedandmonounsaturatedfatsprovidesthefattyacidbalancenecessarytonormalizecholesterol.Linoleicacid (C18:2),anomega-6essentialfattyacid,andalpha-linolenicacid (C18:3),anomega-3essentialfattyacid,mustbeincludedinthedietbecausethehumanmetabolismcannotcreatethemfromotherfattyacids.

MensinkandKatandevelopedequationsthatcalculatethechangesin


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serumlipidandlipoproteinlevelscausedbyisocaloricexchangesofcarbohydratesandfattyacids.[6]

∆TG=-2.22×(carb→sat)-1.99×(carb→mono)-2.47×(carb→poly) ∆HDL=0.47×(carb→sat)+0.34×(carb→mono)+0.28×(carb→poly) ∆LDL=1.28×(carb→sat)-0.24×(carb→mono)-0.55×(carb→poly)

Thechanges(∆)areinmilligramsperdeciliter.Expressionsinparenthesesdenotethepercentageofdailyenergyintakefromcarbohydratesthatisreplacedbysaturated(sat),


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cis-monounsaturated(mono),orpolyunsaturated(poly)fattyacids.

Theseequationstellusthattriglycerides(TG)canbereduced,andHDLcanbeincreased,byreducingcarbohydratesinthedietwhileincreasingfatsbyanequalnumberofCalories.However,LDLcanonlybeloweredbydecreasingtheamountofsaturatedfatrelativetothemono-andpolyunsaturatedfat.Themostfavorablelipoproteinrisk


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profileforcoronaryheartdiseasecanbeachievedifsaturatedfattyacidsarereplacedbyunsaturatedfattyacids,withnodecreaseintotalfatintake.

AlcoholconsumptionraisesHDLTheobservationthatmoderatealcoholintakeisassociatedwithloweratherosclerosisriskgaverisetotheterm"FrenchParadox",whichreferstothefactthattheFrenchsufferalowerincidenceofcoronary


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heartdiseasethanAmericans,despiteconsumingrelativelymoresaturatedfats.Researchsuggeststhatmoderatedrinkersarelesslikelytosufferheartattacksthanabstainersorheavydrinkers.AlcoholconsumptionraisesHDLcholesterollevelsbyincreasingthetransportrateofapolipoproteinsA-IandA-II.[13] TheequivalentofoneshotglassofvodkaperdayincreasedHDLcholesterolconcentrationby18%comparedwiththecontrol,


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ces) of

andtheamountofalcoholconsumedcorrelatedwiththedegreeofincreaseinHDL.

ChoosingyourfoodstoreduceLDLAlthoughyouroverallcholesterolcanbeloweredbyaddingpolyunsaturatedfatstoyourdietanddecreasingcarbohydrates,itispossibleforyourTotalCholesteroltobenormalwhileyourLDLiselevated.


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ExaminationoftheequationforthechangeinLDLshowshowthiscanberemedied:

∆LDL=1.28×(carb→sat)-0.24×(carb→mono)-0.55×(carb→poly)

Basically,LDLincreasesbyafactorof1.28foreveryincreaseinsaturatedfat,whileitdecreasesbyfactorsof0.24and0.55forequalincreasesinmonounsaturatedfatandpolyunsaturatedfat,respectively.ThismeansthatLDLcanbe


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loweredbyreducingthedietarysaturatedfatsandreplacingthemwithpolyunsaturatedandmonounsaturatedfats.Thefollowingtableshowsthecontentofsaturatedfatinvariousmeatanddairyproducts.Thebeefandchickenareassumedtobebroiled.Fishandskinlesschickenbreastareyourbestchoices.Thefishwiththehighestlevelsofomega-3fattyacidsare:mackerel,laketrout,herring,


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sardines,albacoretunaandsalmon.

Calories and fat content in 170grams (6 ounces) of meat

Food CaloriesSaturated

Fat(grams)

Beef

T-bonetrimmedto 1/8"

fat

486 13.3

T-bonetrimmedto 0" fat

336 5.6

TopSirloin

trimmedto 0" fat

319 4.2

Chicken

Thigh(skinless) 355 5.2

Leg(skinless) 324 3.9

Breast(skinless) 280 1.7

Fish

Whitetuna

packed inwater

217 1.3

Dairy

1 pat ofbutter 36 2.6

1 cupwholemilk

146 4.6

Avoidhydrogenatedfats.Avoidpalmoilandcoconutoil.Reducelandanimalfats.

EffectofFiberBileisadigestiveliquidproduced


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bytheliverconsistingofbileacids,cholesterol,phospholipids,andbilirubin.Bileisstoredinthegallbladderandthenreleasedintothesmallintestine(theduodenum)toemulsifyfats.Theprimarybileacidsarechenodeoxycholicacid(45%)andcholicacid(31%).Thesebileacidsareconvertedbyintestinalbacteriatothesecondarybileacidsdeoxycholateandlithocholate.Bothprimaryandsecondarybileacids


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arereabsorbedbytheintestinesanddeliveredbacktotheliverthroughthebloodstream.

Chenodeoxycholic Acid

Fiberinthedietcanlowerbloodcholesterolbybindingwiththecomponentsofthebileandpreventingtheirreabsorption.Onlysolublefiberhasbeenshowntohelplowerbloodcholesterol


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whenregularlyeatenaspartofadietlowinsaturatedfatandcholesterol.Foodshighinsolublefiberincludeoatbran,oatmeal,beans,peas,ricebran,barley,mangos,citrusfruits(includingthepulp,notjustthejuice),strawberriesandapplepulp.Dietarysupplementswithpsyllium(Metamucil

)orguargum(Benefiber

)alsocontainsolublefiber.


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SourcesofSolubleFiber

Insolublefiberdoesnotlowerbloodcholesterol,butitisimportantfornormalbowelfunction.Foodshighininsolublefiberincludewhole-wheatbreads,wheatcereals,wheatbran,beets,cabbage,carrots,Brusselssprouts,turnips,cauliflowerandappleskin.

DietaryCholesterolOnequestionthatalwayscomesupis:"CanIeateggs?"


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Sourcesofdietarycholesteroldoincreasebloodserumcholesterol,sotheyshouldbelimitedtoreducecholesterol.However,eggwhitesareagoodsourceofproteinandhavenocholesterol.Onlytheyolkshavecholesterol.Thebodyrespondstodietarycholesterolinapproximatelylinearfashion.Each1mg/1000kcalresultsinanincreaseofserumcholesterolofabout0.1mg/dl.Thismeansthat


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eatingonewholeeggperday,whichhasapproximately210mgofcholesterol,wouldincreaseserumcholesterolbyapproximately8mg/dlforsomeoneeating2500Caloriesperday.

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Reduce Your Cholesterol Through Diet - Balancing Dietary Fats