The raison d'etre of this website is to provide you with hard scientific information which may help you make informed decisions in your quest for health (so far I have blogged concise summaries of over 1,500 scientific studies and have had three books published).

My research is mainly focused on the effects of cholesterol, saturated fat and statin drugs on health. If you know anyone who is worried about their cholesterol levels and heart disease, or has been told to take statin drugs you could send them a link to this website, and to my statin or cholesterol or heart disease books.

David Evans

Independent Health Researcher

Sunday, 6 March 2011

Diets low in saturated fat and cholesterol, provide INADEQUATE intake of several micronutrients, notably, zinc, calcium, and vitamins A, D, and E.

This post includes a synopsis of a study published in the Archives of Family Medicine 1993 Jul;2(7):765-72 and a recipe for flank steak with tomatoes, olives, and sweet peppers.

Study title and authors:
Plasma lipid response and nutritional adequacy in hypercholesterolemic subjects on the American Heart Association Step-One Diet.
Nutrition and Physical Degeneration
Bae CY, Keenan JM, Fontaine P, Wenz J, Ripsin CM, McCaffrey DJ.
Department of Family Medicine, Keimyung University Medical School, Taegu, Korea.

This study can be accessed at:

The objective of the study was to determine the effects of the American Heart Association (AHA) Step-One Diet (Low in saturated fat and dietary cholesterol limited to 300 mg/d.) for lowering cholesterol levels and to assess its nutritional adequacy in younger (less than 50 years old) and older (more than 50 years old) subgroups.

Bae found that cholesterol levels were more or less unaffected. However the AHA Step-One Diet diet, low in saturated fat and cholesterol, provided INADEQUATE intake of several micronutrients, notably, zinc, calcium, and vitamins A, D, and E.

More information on this subject: Books : Scientific Studies : Other Websites : Videos : Food Mall 

Recipe of the day

Flank Steak with Tomatoes, Olives, and Sweet Peppers

Ingredient list:
Flank steak (1.5-2 pounds)
Wolfe's Neck Farm Flank Steak - 3 per pack
Food Mall: Flank Steak
1 14.5 ounce can of diced tomatoes
1-2 cups of chicken or beef stock
1 can of green olives
1 dry pint of mini sweet peppers (10-12)
2 sweet yellow onions
1 green cabbage
Extra virgin olive oil
Balsamic vinegar
Ground cumin
Garlic powder
Black pepper

Add 1 or 2 tablespoons of olive oil to pressure cooker over medium heat. Chop onion into bite-sized pieces. Add to pot and cook several minutes until soft, scraping up brown bits from the bottom of the pot. Slice peppers in half lengthwise and remove seeds. Chop into bite-sized pieces and add to the pot. Add chicken or beef stock. Add olives and all liquid in the can. Add a nice dusting of salt, garlic powder, black pepper, and ground cumin. Spice is good so don’t skimp. Season both sides of the flank steak with salt and garlic powder. Cut meat into 3 to 5 pieces as necessary to fit into the pot. Lay meat in pot and cover with diced tomatoes. Add 4 to 5 generous splashes of balsamic vinegar. Lock top on pressure cooker. Increase heat to high. After achieving high pressure, reduce heat to the lowest level consistent with maintaining high pressure. Cook under high pressure for 40 minutes. Turn off heat, allow pressure to come down naturally, and remove top. Meanwhile, chop cabbage into bite-sized strips. Add 1 or 2 tablespoons of olive oil to a wok over medium heat. Add cabbage, salt, garlic powder, and black pepper to taste. Stir to mix cabbage, spices, and oil evenly. Let cook covered for 10 minutes, stirring occasionally. Transfer a bed of cabbage to plates. Use a slotted spoon to transfer flank steak and vegetables from the pressure cooker to plates. Enjoy!