Andreas Moritz
See book keywords and concepts |  The fats and oils industry still wants you to believe that the saturated fats are the bad ones, and the unsaturated fats are the good ones. This is false information. There are many highly beneficial saturated fats, and just as many unhealthy unsaturated fats. The only distinction that should be made when judging the value of fats is whether they are left in their natural form or are engineered. You cannot trust advertisements by the fats and oils industry that praise the amazing benefits of their unique flavorful spreads or low cholesterol cooking fats. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
See book keywords and concepts |  Evidence regarding the role of unsaturated fats (primarily found in vegetable oils, cooked and processed foods made with vegetable oils, nuts, and seeds) is equally unclear,19,20,21 suggesting that unsaturated fats may have varying effects on different types of stroke or that some unsaturated fats differ from others in their influence on stroke risk.
Evidence is accumulating in favor of fish consumption, a rich source of omega-3 fatty acids (page 509), as a way to help prevent stroke. Eating fish has been linked to reduced stroke risk in most,22, 23, 24 but not all,25,26 studies. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
See book keywords and concepts |  These are good fats because they lower cholesterol levels.33 unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (PUFAs), found in high concentrations in sunflower, corn, and soybean oils; and monounsaturated fats (MUFAs), found in high concentrations in canola, peanut, and olive oils. In studies in which polyunsaturated and monounsaturated fats were eaten in place of saturated fats or processed carbohydrates, these good fats decreased LDL levels and increased HDL levels. |
Ann M. Coulston and Carol J. Boushey
See book keywords and concepts |  The dietary patterns tested were (1) the DASH dietary pattern with a slight reduction in total protein (called the carbohydrate diet, with 15% kcal protein instead of 18% tested in the original DASH trial); (2) the DASH dietary pattern with 10% of the carbohydrate energy replaced with unsaturated fats (called the unsaturated fat diet with mainly monounsaturated fats); and (3) the DASH dietary pattern with 10% of the carbohydrate energy replaced with protein (called the protein diet). |
J. Douglas Bremner
See book keywords and concepts |  In this diet saturated fats (butter, animal fat) are replaced by unsaturated fats (seed oils) and monounsaturated fats (olive oil), and wine and nuts are included. In fact, olive oil has been shown in laboratory studies to improve endothelial function (translation: increases the flexibility of your coronary arteries, which can be beneficial for reducing your risk of heart attacks).
The recent Women's Health Initiative (WHI) study, mentioned on page 78, showed that a low-fat diet did not reduce heart disease.60 The problem with that study is that it lumped all fats together. |
Ron Garner
See book keywords and concepts |  Unsaturated and Saturated Fats
Unsaturated oils, or unsaturated fats as they are sometimes referred to, are liquid at room temperature. They are so named because they lack two or more hydrogen atoms in their molecular structure. Raw vegetables, fruits, grains, nuts, and seeds contain naturally-occurring unsaturated fats.
Saturated fats have no openings in their chemical structure. They are usually solid at room temperature. Naturally-occurring saturated fats are found mainly in animal fats, meats, dairy products, eggs, and tropical oils. |
Tori Hudson, N.D.
See book keywords and concepts |  When some of the hydrogen molecules are removed, what remains is an unsaturated fatty acid, or unsaturated fat. unsaturated fats are liquid at room temperature and, therefore, are called oils. Most vegetable oils contain mainly unsaturated fats. These are not as bad for you as saturated fats, and they contain healthy essential fatty acids (discussed later), but they aren't healthy in large quantities. Polyunsaturated fatty acids contain more than one double bond along the fatty acid chain. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |  In fact, it is so prevalent that in October
2000, the American Heart Association officially recognized the syndrome in its dietary guidelines, which call for avoiding high-carb and very low-fat foods and emphasizing unsaturated fats. Whatever the incidence, the syndrome can lead to such potentially fatal diseases as diabetes and coronary heart disease. | | Removing the wheat germ pulls out vitamins and unsaturated fats. Whacking away the branny outer layer removes fiber, magnesium, and more vitamins. By the time whole-wheat grains have been turned into white flour, the final product is a pale shadow of the original, literally and nutritionally."
So why did this "pale shadow of the original" become all the rage in industrial societies? The shift from high-quality whole grains to low-quality refined grains came about because of perception, Dr. Willett explains. |
David Wolfe
See book keywords and concepts |  Howell in Enzyme Nutrition and Udo Erasmus in Fats That Heal, Fats That Kill indicates both saturated and unsaturated fats are greatly beneficial as long as they are raw. If the fats are cooked or oxidized, they are altered chemically and may be devoid of lipase (the fat-splitting enzyme) which can lead to health challenges.
There are three major types of fats: saturated, monounsaturated and polyunsaturated fats. Typically all raw plant fats have some of all three; however, the ratio of each to the other differs for each food. |
Elaine Magee
See book keywords and concepts |  TRANS FATS
Trans fatty acids are unsaturated fats that contain at least one double bond in the "trans" configuration. They occur naturally at low levels in meat and dairy products, but most of the trans fats in the American diet are formed during a hydrogenation process that renders vegetable oils solid.
Trans fatty acids inflict damage akin to the effects of saturated fats, except trans fats hit you with a double whammy—in addition to raising LDL levels, trans fats decrease your HDL levels at the same time. |
Brenda Davis and Tom Barnard
See book keywords and concepts |  Technically, trans fatty acids are still unsaturated fats, but unlike the usual form of unsaturated fats, which have a curved shape, trans fatty acids are straighter, more rigid molecules. As such, trans fatty acids act far more like saturated fats than like unsaturated fats.
For many years trans fatty acids were considered a relatively minor player in health and disease. There were two reasons for this. First, intakes of trans fatty acids are considerably less than intakes of saturated fat (2 to 4 percent of calories compared to 12 to 14 percent of calories). |
Tori Hudson, N.D.
See book keywords and concepts | | Most vegetable oils contain mainly unsaturated fats. These are not as bad for you as saturated fats, and they contain healthy essential fatty acids (discussed later), but they aren't healthy in large quantities. Polyunsaturated fatty acids contain more than one double bond along the fatty acid chain. Replacing saturated fatty acids in the diet with polyunsaturated fatty acids (PUFAs) from vegetable oils will lower both total cholesterol and LDL levels and decrease blood pressure.52 However, it may also lower HDL.
The third general type of fat is monounsatu-rated fat. |
Brenda Davis and Tom Barnard
See book keywords and concepts | | Technically, trans fatty acids are still unsaturated fats, but unlike the usual form of unsaturated fats, which have a curved shape, trans fatty acids are straighter, more rigid molecules. As such, trans fatty acids act far more like saturated fats than like unsaturated fats.
For many years trans fatty acids were considered a relatively minor player in health and disease. There were two reasons for this. First, intakes of trans fatty acids are considerably less than intakes of saturated fat (2 to 4 percent of calories compared to 12 to 14 percent of calories). |
James Trefil, Joseph F. Kett, and E. D. Hirsch
See book keywords and concepts |  There are two kinds of unsaturated fats: monounsaturat-ed, which contain one double bond; and polyunsaturated, which contain two or more double bonds. Monounsaturated fats are found in peanuts, peanut butter, olives, and avocados. Polyunsaturated fats, which are usually liquid at room temperature, are found in such oils as corn, sunflower, and soybean oil. fa unsaturated fats are generally regarded to be healthier in the diet than saturated fats because they may help lower the level of cholesterol in the blood. |
Bruce Fife and Jon J. Kabara
See book keywords and concepts |  SATURATED FATS
One distinct advantage that all saturated fats have over unsaturated fats (mono- and polyunsaturated fats) is that they don't have any missing hydrogen atoms or double bonded carbons. This means that they are not vulnerable to oxidation and free-radical formation like unsaturated fats are.
Food manufacturers have known this for decades. They've added saturated fats (often coconut and palm kernel oils) to foods because they help prevent spoilage caused by free radicals. |
Ron Garner
See book keywords and concepts | | Essential fatty acids and unsaturated fats are good oils for the body. Trans fatty acids and hydrogenated oils are harmful oils.
Essential fatty acids are utilized by the body to build cell structure, to help generate electrical energy, and produce hormones. They are required for nerve impulses, brain development and function, healthy skin, digestion, inner organ function, the cardiovascular system, and immune system. They are critically important for health. Most people are oil deficient because good oils are lacking in their diets. |
J. Douglas Bremner
See book keywords and concepts | | This delicious diet substitutes unsaturated fats (seed oils) and monoun-saturated fats (olive oil) for saturated fats (butter, animal fat) and also includes wine and nuts. Patients with heart disease who followed the Mediterranean diet had a 50% to 70% reduction in recurrent heart attacks.7 Overall, this diet had a much more beneficial effect than either statins or weight-loss drugs, and without side effects. You'll lose weight eating this way, and you'll look and feel great.
The Bottom Line
Don't take diet pills, herbs, or supplements. Not for a few weeks, not for a few days, not ever. | | People who followed this diet cut their mortality in half over a four-year period. unsaturated fats are substituted for saturated fats (butter, animal fat).
At Emory University in Atlanta, Georgia, we have started the Institute for Predictive Health and the Center for Health Discovery and Weil-Being, whose goal is to promote healthy behaviors rather than merely to react once disease develops, when it may be too late.
Of course, there are times when you will need to take medicine, and I have provided some guidelines for common meds in this book. I hope you use it to make informed decisions. |
Andreas Moritz
See book keywords and concepts | | There are many highly beneficial saturated fats, and just as many unhealthy unsaturated fats. The only distinction that should be made when judging the value of fats is whether they are left in their natural form or are engineered. You cannot trust advertisements by the fats and oils industry that praise the amazing benefits of their unique flavorful spreads or low cholesterol cooking fats. Their smart ad campaigns have no interest in promoting your health; they are solely intended to create a market for cheap junk oils such as soy, cottonseed and rapeseed oil. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
See book keywords and concepts |  Generally speaking, the 'bad' fats—the ones we want to reduce—are the saturated fats, and the 'good' fats are the unsaturated fats. You're right about beef and pork— their fat content is all 'saturated', so cutting these foods back is wise. Actually, the fats in chicken and turkey are mostly saturated, too, there's just less of it. But there's one 'animal protein' that contains almost entirely 'good', unsaturated fats ..."
"That's fish, isn't it?" Wendy asked. "Yes."
"Well, Dave likes salmon and halibut ..."
"And marlin and swordfish and mahi and nearly any fish but cod," David said. |
Andreas Moritz
See book keywords and concepts | | Since oil extraction from corn, grains, and seeds became possible 80-90 years ago, consumption of polyunsaturated and unsaturated fats (thicker oils) as salad and cooking oils has increased dramatically in the industrialized world. The average person today
27 consumes 16 times more of these fats than a person did 90 years ago . That does not include all the other fats contained in today's foods. The lack of exercise, fresh air, and foods rich in nutrients make it even less possible for a human being to cope with such large amounts of unnatural fats. |
E. D. Hirsch
See book keywords and concepts | | There are two kinds of unsaturated fats: monounsaturat-ed, which contain one double bond; and polyunsaturated, which contain two or more double bonds. Monounsaturated fats are found in peanuts, peanut butter, olives, and avocados. Polyunsaturated fats, which are usually liquid at room temperature, are found in such oils as corn, sunflower, and soybean oil. fa unsaturated fats are generally regarded to be healthier in the diet than saturated fats because they may help lower the level of cholesterol in the blood. |
Ann M. Coulston and Carol J. Boushey
See book keywords and concepts | | The OmniHeart study was a three-way crossover (n= 164), controlled-feeding trial that compared the effect of blood cholesterol-lowering diets that were either high in carbohydrate, protein, or unsaturated fats mostly MUFA on serum lipids and blood pressure (Table 1) [51, 52].
The high-unsaturated-fat (predominately MUFA) diet group experienced greater reductions in TG compared to the high-carbohydrate group (-9.3mg/dl versus 0.1 mg/dl), LDL-C (-13.1 mg/dl versus -11.6 mg/dl), and TC (-15.4 mg/dl versus -12.4 mg/dl). |
The Editors of FC&A
See book keywords and concepts | | The Harvard diet also calls for you to beef up your intake of healthier unsaturated fats. These include the omega-3 fatty acids in fish, flaxseed, and walnuts, and the monounsaturated fats in nuts, peanut butter, and olives.
Cut down on calories. Eating fewer calories is definitely a tried-and-true weight-loss strategy. On its own, it could be a way to control your heartburn, according to groundbreaking research from Europe.
In this study, researchers tested a low-fat, high-calorie meal versus a low-calorie meal. |
Ron Garner
See book keywords and concepts | | Raw vegetables, fruits, grains, nuts, and seeds contain naturally-occurring unsaturated fats.
Saturated fats have no openings in their chemical structure. They are usually solid at room temperature. Naturally-occurring saturated fats are found mainly in animal fats, meats, dairy products, eggs, and tropical oils.
They are also synthesized in the body from carbohydrates. Contrary to popular belief, not all saturated fats are responsible for the many diseases they are accused of contributing to. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts |  It is important to stop eating and drinking harmful substances, such as alcohol, caffeine, and unsaturated fats. Periodic liver cleansing treatments can also help prevent an excess buildup of liver toxins. One of the hallmarks of natural medicine is attention to the condition of the internal organs, especially the liver and gallbladder. It is surprisingly easy to use herbs and nutrients to safely and effectively cleanse these organs. Many holistic practitioners, in fact, recommend such an organ cleansing on a yearly basis as a strategy for disease prevention and health maintenance. |
Ann M. Coulston and Carol J. Boushey
See book keywords and concepts | | Although there are some subtle differences among them, they all recommend a diet that is high in fruits and vegetables, whole grains, low-fat and skim milk dairy products, lean meats, poultry and fish, legumes, and food sources of unsaturated fats including liquid vegetable oils, and nuts and seeds. All dietary patterns are low in SFA, TFA, and dietary cholesterol and high in dietary fiber. |
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