Low-fat, low-cholesterol diets increase the risk of heart disease

This study was published in the Journal of Clinical Investigation 1990 Jan;85(1):144-51

 

Study title and authors:

A low-fat diet decreases high density lipoprotein (HDL) cholesterol levels by decreasing HDL apolipoprotein transport rates.

Brinton EA, Eisenberg S, Breslow JL.

Laboratory of Biochemical Genetics and Metabolism, Rockefeller University, New York, New York 10021.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/2104877

Scientific evidence suggests that high levels of high density lipoprotein (HDL) cholesterol and apolipoproteins A-I may offer protection from heart disease, see here, here and here. Other studies reveal that high triglyceride levels are associated with heart disease see here and here.

This study compared the effects of a high-fat diet and a low-fat diet on heart disease risk factors. The study included 13 subjects who were kept on either a high-fat or low-fat diet for four weeks each.

The fat and cholesterol content of the diets comprised of:
(i) 41.9% fat of which 23.6% was saturated fat + 215 mg of cholesterol per 100 calories (high-fat diet).
(ii) 8.6% fat of which 2.1% was saturated fat + 40 mg of cholesterol per 100 calories (low-fat diet).

The study found:
(a) Those on the low-fat diet had 29% lower levels of high density lipoprotein (HDL) cholesterol compared to those on the high-fat diet.
(b) Those on the low-fat diet had 23% lower levels of apolipoproteins A-I compared to those on the high-fat diet.
(c) Those on the low-fat diet had 32% higher levels of triglycerides compared to those on the high-fat diet.

The results from this study reveal that a low-fat, low-cholesterol diet increases the risk factors associated with heart disease compared to a high-fat, high-cholesterol diet.

Saturated fat can help to lower the rates of heart disease

This study was published in the Annals of Internal Medicine 2011 Dec 6;155(11):742-50

Study title and authors:

Association of high-density lipoprotein cholesterol with incident cardiovascular events in women, by low-density lipoprotein cholesterol and apolipoprotein b100 levels: a cohort study.

Mora S, Buring JE, Ridker PM, Cui Y.

The Center for Cardiovascular Disease Prevention, Brigham and Women's Hospital, Harvard Medical School, and Harvard School of Public Health, Boston, Massachusetts, and Merck & Co., North Wales, Pennsylvania.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22147713

26,861 initially healthy women, aged 45 years or older at the start of the study, were followed for approximately 11 years to determine the association between high density lipoprotein-cholesterol or apolipoprotein A-I levels and cardiovascular disease across a range of low density lipoprotein-cholesterol levels.

The study found:

(a) Those with the lowest high density lipoprotein-cholesterol (HDL-C) had an 119% increased risk of cardiovascular disease compared to those with the highest high density lipoprotein-cholesterol (HDL-C).

(b) Those with the lowest apolipoprotein A-I levels had an 58% increased risk of cardiovascular disease compared to those with the highest apolipoprotein A-I levels.

(c) The above associations associations were found for high density lipoprotein-cholesterol (HDL-C) with coronary events among women with a range of low density lipoprotein-cholesterol levels (LDL-C) values. 

The study shows that high levels of high density lipoprotein-cholesterol (HDL-C) are associated with lower rates of cardiovascular disease, no matter what the levels of low density lipoprotein-cholesterol (LDL-C) are.

The best way to raise your high density lipoprotein-cholesterol (HDL-C) levels is to consume a diet rich in saturated fat. See here, here and here.  

 



High concentrations of HDL cholesterol are associated with a decreased risk of colon cancer

This post includes a synopsis of a study published in the Gut journal on 2011 Mar 7 and a recipe for grass-fed beef stock.

Study title and authors:
Blood lipid and lipoprotein concentrations and colorectal cancer risk in the European Prospective Investigation into Cancer and Nutition                                                                 
van Duijnhoven FJ, Bueno-De-Mesquita HB, Calligaro M, Jenab M, Pischon T, Jansen EH, Frohlich J, Ayyobi A, Overvad K, Toft-Petersen AP, Tjønneland A, Hansen L, Boutron-Ruault MC, Clavel-Chapelon F, Cottet V, Palli D, Tagliabue G, Panico S, Tumino R, Vineis P, Kaaks R, Teucher B, Boeing H, Drogan D, Trichopoulou A, Lagiou P, Dilis V, Peeters PH, Siersema PD, Rodríguez L, González CA, Molina-Montes E, Dorronsoro M, Tormo MJ, Barricarte A, Palmqvist R, Hallmans G, Khaw KT, Tsilidis KK, Crowe FL, Chajes V, Fedirko V, Rinaldi S, Norat T, Riboli E.

Bilthoven, The Netherlands.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21383385
                                                                                                                                            Books:

This study of more than 520,000 investigated the association of high density lipoprotein (HDL) cholesterol and apolipoprotein A-I (apoA) with the incidence of colorectal cancer.

The study found:
(a)  For every 16.6 mg/dl (.43 mmol/l) increase in HDL cholesterol there was a 22% decreased risk of colon cancer.
(b) For every 16.6 mg/dl (.43 mmol/l) increase in apolipoprotein A-1 there was an 18% decreased risk of colon cancer.

An analysis of 27 trials found the best way to raise HDL cholesterol is to eat saturated fat. See here.

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

Recipe of the day

Grass-Fed Beef Stock                                                                                   Food Mall: Beef
Ingredients:
4 pounds of beef marrow, knuckle bones, bits of leftover beef
3 pounds meaty rib or neck bones
4 or more quarts cold water
1/4 cup vinegar
3 onions, coarsely chopped (or your bag of collected frozen onion parts)
3 carrots coarsely chopped (I omit this sometimes)
3 celery sticks, coarsely chopped (I omit this if I don’t have celery)

Preparation:
Place all of your bones that have meaty bits on them on a large cookie sheet or roasting pan and brown in the oven at 350 degrees until well-browned (30-60 minutes usually). Meanwhile, throw all of your non-meaty marrow bones into a pot, add the water, vinegar and vegetables. Let sit while the other bones are browning. Add the browned bones to the pot, deglaze your roasting pan with hot water and get up all of the brown bits, pour this liquid into the pot. Add additional water if needed to cover the bones. Bring to a boil and remove the scum/foam that rises to the top. No need to remove the floating fat. Reduce heat, cover and simmer for at least 12 hours and as long as 72 hours. The longer you cook the stock, the more rich and flavorful it will be.

Remove the bones with a slotted spoon and/or tongs. Strain the stock into a large bowl, then ladle into mason jars. Let the jars sit until they are pretty cool, then freeze or refrigerate. You can remove the congealed fat after refrigerating or even freezing.