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

Monday, 7 March 2011

Saturated fat helps to reduce heart disease risk factors

This post contains a synopsis of a study published in the Journal of Nutrition 132:715-718, 2002 and a recipe for Italian chicken.

Study title and authors:
Dietary Mono- and Polyunsaturated Fatty Acids Similarly Affect LDL Size in Healthy Men and Women1
Mario Kratz, Esma Gülbahçe, Arnold von Eckardstein, Paul Cullen, Andrea Cignarella, Gerd Assmann, and Ursel Wahrburg
Institute of Arteriosclerosis Research at the University of Münster, Domagkstraße 3, 48149 Münster, Germany

The goal of this German study was to investigate the effects of dietary monounsaturated, polyunsaturated and saturated Fats on low density lipoprotein (LDL) cholesterol size. The study included 56 (30 men, 26 women) healthy participants.

First, all participants received a diet rich in saturated fat for 2 weeks and LDL size was measured; they were then randomly assigned to one of three dietary treatments for 4 weeks and again LDL size was measured.

The 3 diets were either:
(i) olive oil rich in monounsaturated fat 
(ii) rapeseed oil rich in monounsaturated fat and polyunsaturated fat 
(iii) sunflower oil rich in polyunsaturated fat 

Analysis revealed a significant reduction in LDL size during the 4 week oil diet phase.

Kratz concluded that all dietary unsaturated fat reduced LDL size compared to saturated fat.

Compared with small LDL cholesterol, having more large size LDL cholesterol gives protection from heart disease and diabetes. See here.

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

Recipe of the day

Italian Chicken

4 pieces chicken                                                                                                 Food Mall: Chicken - Glatt Kosher Chicken Legs (Bottom 1/4's)2 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, crushed
1/4 tsp dried oregano
1/8 tsp pepper

Mix all in a shallow dish. Add 4 pieces of chicken, turning to coat well.

Cover and refrigerate for 8-12 hours, remember to turn it over occasionally.

One hour before serving, heat oven to 450F. Line a baking sheet with foil, and put chicken on.

Put pan in oven, reduce heat to 325F.

Bake 35-45 minutes.