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Healthy Living
Make 2011 the Year You Lose Weight and Improve Your Heart Health
Date: 17/01/11
Keywords: Cardiovascular Disease, Cardiovascular Health, Cholesterol, Fish Oil, Flax seed, Palm Oil, hydrogenated fats, monounsaturated fats, saturated fats, trans fats, Weight Loss
Recent research has found that trans fats make you pile on weight around the abdominal area, even if you're on a diet! Our regular readers will know that carrying abdominal fat puts you in a higher risk category of developing diabetes and heart disease.
Recent research has found that trans fats make you pile on weight around the abdominal area, even if you're on a diet! Our regular readers will know that carrying abdominal fat puts you in a higher risk category of developing diabetes and heart disease.
In a previous post on our blog The Cholesterol Truth we mentioned that one of the best things you can do to protect your heart is to cut all hydrogenated or trans fats from your diet... a fact the mainstream has cottoned on to only very recently...
Know your fats
At the beginning of each year most of us have a few resolutions we hope to stick to, and I bet on almost everybody’s list you’ll see something to the likes of: ‘Drop a few pounds’.
That’s why it makes perfect sense to get your facts straight about which fats are bad for you and which are good... let’s face it, it's disheartening trying to change your health regimen and not achieving that goal...
For years now, the low-fat pundits have been telling us to eat less fat, saying that all fats are detrimental to our health, increasing the risk of serious conditions like heart disease.
However, here at the Daily Health we have always maintained that eating the right kinds of fat can provide numerous health benefits and actually help prevent heart disease.
Not so plastic fantastic
Recent research has found that trans fats make you pile on weight around the abdominal area, even if you're on a diet! Our regular readers will know that carrying abdominal fat puts you in a higher risk category of developing diabetes and heart disease.
On top of that, trans fats have also been shown to not only raise LDL ‘bad’ cholesterol but also lower HDL ‘good' cholesterol.
Further more, trans fats also increase blood levels of two other compounds linked to clogged arteries: a fat-protein particle called lipoprotein, and triglycerides, another type of fat. Trans fats are also thought to inflame and stiffen arteries.
The big problem is, that in Britain, trans fats don't have to be listed on ingredient labels, so it's difficult to know which foods contain them. Little wonder they've become known as 'stealth fats' which are most commonly found in a wide variety of processed foods like biscuits, cakes, pastry and margarine.
So how can we prevent eating trans fats if they're pretty much invisible?
Trans fats are formed during a food process called hydrogenation. Hydrogenation is when vegetable oil is heated to very high temperatures and hydrogen is added which turns the liquid vegetable oil into solid fat... a similar structure to plastic!
The only way of finding out if food contains trans fats is to look out for 'hydrogenated vegetable oil', 'hydrogenated fat' or 'partially hydrogenated vegetable oil (or fat)' on the label.
Some product labels give a breakdown of the fats contained in the food, listing saturated, monounsaturated, and polyunsaturated fats separately as well as the total grams of fat.
Look for products low in total fat, which means bad fats should be fairly low, too. But remember foods can be high in total fat yet quite good for you, if the fat is from unhydrogenated, non-tropical vegetable oils.
Eating too much saturated fat can also be detrimental to health as it raises 'bad' LDL cholesterol levels. Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Keep an eye on your fat intake by studying the food labels:
Monounsaturated and polyunsaturated fats
Certain fats are an essential part of your diet. Recent research findings from the University of Kuopio in Finland show that when it comes to fat, quality is far more important than quantity.
When it comes to quality, monounsaturated fats (found in olive oil, avocados and nuts) and polyunsaturated fats (found in oily fish and hemp seed oil) are vital for good health and are needed for stamina, brain function, to produce hormones and keep your skin soft and your weight down. Both monounsaturated and polyunsaturated fats lower total cholesterol and LDL cholesterol.
The Finish study concentrated mainly on the benefits of polyunsaturated fat, in particular two essential forms that are vital to your health:
1. Alpha-linolenic acid (LNA), which is an omega-3 essential fatty acid,
2. Linoleic acid (LA), which is an omega-6 essential fatty acid.
The researchers evaluated the intake of the polyunsaturated fat linoleic acid found in flax and other plant oils, as well as total polyunsaturated fat intake, in 1,551 middle- aged men. Four-day food records and blood tests were used to estimate dietary fatty acid intake.
Men who consumed the most linoleic acid and total polyunsaturated fatty acids were 62 per cent less likely to die of heart disease than those with a lower intake of linoleic acid and total polyunsaturated fatty acids. Total fat intake was not related to cardiovascular disease or all- cause mortality.
Finally the researchers concluded that the quality of dietary fat is more important than fat quantity in the reduction of cardiovascular disease mortality.
On the topic of losing weight and eating healthily...
Have you ever wondered why, despite a high-fat diet, the French have a lower rate of heart attacks (as well as a lower rate of obesity) than other Western countries?
While no definite explanations are available for the "French paradox", the answer may have a great deal to do with how the French approach eating.
These eight tactics are the norm in the typical French diet - consider changing your approach and attitude towards eating by adopting the following strategies, and see if they makes a difference to your waistline:
Related Reading:
Palm Oil: Why is it Wrapped in Such Controversy?
Exposing the Great Cholesterol Con with the Help of Dr. John Briffa
Do This One Thing Today to Protect Your Heart
Sources:
‘The fats you didn't know could kill you’ published online at dailymail.co.uk
Arch Intern Med. 2005;165: 193-199
Good Fats and Bad Fats, published online healthcastle.com
Back to topKnow your fats
At the beginning of each year most of us have a few resolutions we hope to stick to, and I bet on almost everybody’s list you’ll see something to the likes of: ‘Drop a few pounds’.
That’s why it makes perfect sense to get your facts straight about which fats are bad for you and which are good... let’s face it, it's disheartening trying to change your health regimen and not achieving that goal...
For years now, the low-fat pundits have been telling us to eat less fat, saying that all fats are detrimental to our health, increasing the risk of serious conditions like heart disease.
However, here at the Daily Health we have always maintained that eating the right kinds of fat can provide numerous health benefits and actually help prevent heart disease.
Not so plastic fantastic
Recent research has found that trans fats make you pile on weight around the abdominal area, even if you're on a diet! Our regular readers will know that carrying abdominal fat puts you in a higher risk category of developing diabetes and heart disease.
On top of that, trans fats have also been shown to not only raise LDL ‘bad’ cholesterol but also lower HDL ‘good' cholesterol.
Further more, trans fats also increase blood levels of two other compounds linked to clogged arteries: a fat-protein particle called lipoprotein, and triglycerides, another type of fat. Trans fats are also thought to inflame and stiffen arteries.
The big problem is, that in Britain, trans fats don't have to be listed on ingredient labels, so it's difficult to know which foods contain them. Little wonder they've become known as 'stealth fats' which are most commonly found in a wide variety of processed foods like biscuits, cakes, pastry and margarine.
So how can we prevent eating trans fats if they're pretty much invisible?
Trans fats are formed during a food process called hydrogenation. Hydrogenation is when vegetable oil is heated to very high temperatures and hydrogen is added which turns the liquid vegetable oil into solid fat... a similar structure to plastic!
The only way of finding out if food contains trans fats is to look out for 'hydrogenated vegetable oil', 'hydrogenated fat' or 'partially hydrogenated vegetable oil (or fat)' on the label.
Some product labels give a breakdown of the fats contained in the food, listing saturated, monounsaturated, and polyunsaturated fats separately as well as the total grams of fat.
Look for products low in total fat, which means bad fats should be fairly low, too. But remember foods can be high in total fat yet quite good for you, if the fat is from unhydrogenated, non-tropical vegetable oils.
Eating too much saturated fat can also be detrimental to health as it raises 'bad' LDL cholesterol levels. Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Keep an eye on your fat intake by studying the food labels:
- • More than 20g of fat per 100g is a LOT of fat
• More than 5g of saturates per 100g is a LOT of saturated fat
• Less than 3g of fat per 100g is a LITTLE fat
• Less than 1g of saturates per 100g is a LITTLE saturated fat
Monounsaturated and polyunsaturated fats
Certain fats are an essential part of your diet. Recent research findings from the University of Kuopio in Finland show that when it comes to fat, quality is far more important than quantity.
When it comes to quality, monounsaturated fats (found in olive oil, avocados and nuts) and polyunsaturated fats (found in oily fish and hemp seed oil) are vital for good health and are needed for stamina, brain function, to produce hormones and keep your skin soft and your weight down. Both monounsaturated and polyunsaturated fats lower total cholesterol and LDL cholesterol.
The Finish study concentrated mainly on the benefits of polyunsaturated fat, in particular two essential forms that are vital to your health:
1. Alpha-linolenic acid (LNA), which is an omega-3 essential fatty acid,
2. Linoleic acid (LA), which is an omega-6 essential fatty acid.
The researchers evaluated the intake of the polyunsaturated fat linoleic acid found in flax and other plant oils, as well as total polyunsaturated fat intake, in 1,551 middle- aged men. Four-day food records and blood tests were used to estimate dietary fatty acid intake.
Men who consumed the most linoleic acid and total polyunsaturated fatty acids were 62 per cent less likely to die of heart disease than those with a lower intake of linoleic acid and total polyunsaturated fatty acids. Total fat intake was not related to cardiovascular disease or all- cause mortality.
Finally the researchers concluded that the quality of dietary fat is more important than fat quantity in the reduction of cardiovascular disease mortality.
On the topic of losing weight and eating healthily...
Have you ever wondered why, despite a high-fat diet, the French have a lower rate of heart attacks (as well as a lower rate of obesity) than other Western countries?
While no definite explanations are available for the "French paradox", the answer may have a great deal to do with how the French approach eating.
These eight tactics are the norm in the typical French diet - consider changing your approach and attitude towards eating by adopting the following strategies, and see if they makes a difference to your waistline:
- Eat smaller portions.
- Avoid snacking and eat only at mealtimes.
- Eat a wide variety of food.
- Don't skip meals.
- Enjoy your food and focus on dishes made from fresh, locally grown, quality ingredients.
- Stick to your internal cues. When you no longer feel hungry, stop eating.
- Eat less sugar. The French eat less than half as much added sugar as the British and Americans Recent research indicates that sugar, rather than saturated fat, may be a key dietary contributor to heart disease.
- Eat meals with family and friends so that eating becomes a pleasurable experience as opposed to something to "fit into" a busy schedule or feel guilty about.
Related Reading:
Palm Oil: Why is it Wrapped in Such Controversy?
Exposing the Great Cholesterol Con with the Help of Dr. John Briffa
Do This One Thing Today to Protect Your Heart
Sources:
‘The fats you didn't know could kill you’ published online at dailymail.co.uk
Arch Intern Med. 2005;165: 193-199
Good Fats and Bad Fats, published online healthcastle.com
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