Heart disease risk factors are increased by a diet low in fat and high in carbohydrate

This post features a synopsis on a study published in Circulation 2000;102:1886 and a recipe for garlic pulled pork.

Study title and authors:
VLDL, Apolipoproteins B, CIII, and E, and Risk of Recurrent Coronary Events in the Cholesterol and Recurrent Events (CARE) Trial
Frank M. Sacks, MD; Petar Alaupovic, PhD; Lemuel A. Moye, MD, PhD; Thomas G. Cole, PhD; Bruce Sussex, MD; Meir J. Stampfer, MD, DPH; Marc A. Pfeffer, MD, PhD; Eugene Braunwald, MD
From the Department of Nutrition, Harvard School of Public Health, Boston, Mass (F.M.S., M.J.S.); the Department of Medicine, Harvard Medical School and Brigham and Women’s Hospital, Boston, Mass (F.M.S., M.J.S., M.A.P., E.B.); Oklahoma Medical Research Foundation, Oklahoma City (P.A.); University of Texas School of Public Health, Houston (L.A.M.); Washington University School of Medicine, St Louis, Mo (T.G.C.); and Memorial University of Newfoundland, St John, Newfoundland, Canada (B.S.).

This study can be accessed at: http://circ.ahajournals.org/cgi/content/short/102/16/1886

                                                                                                                                           Amazon:

Measurements of  VLDL–apolipoprotein (apo) B, VLDL cholesterol and apoCIII were compared in patients who had either a heart attack or coronary death, with those in patients who did not have a cardiovascular event in 5 years of follow-up.

All factors, when elevated, (1)VLDL–apolipoprotein (apo) B, (2)VLDL cholesterol and (3)apoC-III were associated with heart disease.

All these elevated heart disease factors are associated with a diet low in fat and high in carbohydrate.
VLDL–apolipoprotein (apo) B See here
VLDL cholesterol see here
apoC-III See here

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Recipe of the day

Garlic Pulled Pork
                                                                                                                                  Buy online:

Ingredients:                 

■1 pork shoulder cut (butt or picnic), weighing 3-4 pounds
■1-2 tablespoons kosher salt
■1/2 teaspoon cumin
■1 teaspoon of black pepper
■1-2 tablespoons of granulated garlic or garlic powder
■optional: 6 fresh garlic cloves, peeled
■The juice of one lime (or sour orange, if you can get one)
■1 onion
■1 bay leaf

Instructions:
Mix together salt, cumin, black pepper and granulated garlic.

Juice the lime over the seasonings and rub the mixture all over the pork.

If you love garlic as much as Pat does, you might want to use fresh garlic, too. Use a knife to slice six thin cuts in the pork and push each clove securely inside each cut. You don’t want the fresh garlic to fall out and touch the cooking vessel or it will burn and affect the flavor of the meat.

The meat should sit out of refrigeration a half hour before you put it in the oven. This ensures that it will cook evenly throughout. If you want to let the meat marinate in the rub longer than this, put it in the fridge for an hour or even overnight.

When you’re ready to cook, preheat the oven to 250 degrees Fahrenheit. Place the roast in a pan with one sliced onion and a bay leaf. Cover and roast for three to four hours, or until the middle of the roast reads about 190 degrees and falls apart easily when pulled with a fork.

Let the roast rest for twenty minutes or so, then uncover. You’ll notice a lot of liquid at the bottom. Use it as a sauce for the meat, which you will now viciously attack with two forks. It’ll fall apart pretty readily, and you’ll get the idea of the shredding method after a couple of pulls. Enjoy!

Low fat, high carbohydrate diets increase the risk of heart disease

This post includes a synopsis on a study published in the American Journal of Clinical Nutrition, Vol. 85, No. 6, 1527-1532, June 2007 and a recipe for baked chicken with pomegranate glaze.

Study title and authors:
Increased plasma concentrations of lipoprotein(a) during a low-fat, high-carbohydrate diet are associated with increased plasma concentrations of apolipoprotein C-III bound to apolipoprotein B–containing lipoproteins1,2,3
Min-Jeong Shin, Patricia J Blanche, Robin S Rawlings, Harriett S Fernstrom and Ronald M Krauss
1 From the Children's Hospital Oakland Research Institute, Oakland, CA

                                                                                                                                              Books:

This study can be accessed at: http://www.ajcn.org/content/85/6/1527.abstract

In this study 140 healthy men consumed for 4 weeks either:

(1) a high-fat, low-carbohydrate diet (HFLC diet 40% fat, 45% carbohydrate)

(2) a low-fat, high carbohydrate diet (LFHC diet 20% fat, 65% carbohydrate)

The study found that concentrations of Lp(a), triglycerides, ApoB, Apo C-III were all higher on the low fat, high carbohydrate diet compared to a high fat, low carbohydrate diet.

All 4 of these values on the low fat, high carbohydrate diet indicate an increased risk of heart disease:
Lp(a) See here
Triglycerides See here
ApoB See here
Apo C-III See here

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Recipe of the day

Baked Chicken with Pomegranate Glaze

Ingredients:
-1 large lemon                                                                                            Food Mall: Whole Chicken

-2 sprigs fresh rosemary

-1 (5-pound) whole chicken

-2 cups unsweetened pomegranate juice

-1 tablespoon Dijon mustard

-1/2 teaspoon finely chopped garlic

-2 tablespoons plus 1 teaspoon arrowroot

-1/4 teaspoon freshly ground black pepper

-Seeds from 1 pomegranate

Method:

Preheat oven to 375°F.

Pierce lemon in several places with a fork and place whole, along with rosemary, inside chicken cavity.

Tie chicken legs together and place in a roasting pan. Combine juice, mustard, garlic and arrowroot for basting. Pour mixture over chicken, and sprinkle with black pepper. Bake 20 minutes and baste. Bake another 20 minutes, and baste again.

Add pomegranate seeds. Reduce heat to 350°F and bake another hour, basting every 20 minutes.

Pour off liquid and reserve. Let chicken rest 15 minutes under a foil tent. Skim fat off reserved liquid.

Carve chicken and serve with reserved glaze.

A build up of arterial plaque associated with low fat diets

This post includes a synopsis of a study published in Diabetes Research and Clinical Practice 2008 Sep;81(3):338-44 and a recipe for Hugarian beef goulash.

Study title and authors:
Association of serum apolipoprotein B48 level with the presence of carotid plaque in type 2 diabetes mellitus.
Tanimura K, Nakajima Y, Nagao M, Ishizaki A, Kano T, Harada T, Okajima F, Sudo M, Tamura H, Ishii S, Sugihara H, Yamashita S, Asai A, Oikawa S.
Department of Medicine, Division of Endocrinology and Metabolism, Nippon Medical School, Tokyo, Japan.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18632179                 Books:

The carotid artery is an artery that supplies the head and neck with oxygenated blood. 

The study examined whether apoB48 levels are associated with the presence of carotid plaque in type 2 diabetic patients.

The study found that fasting  apoB48 levels were higher in the subjects with carotid plaque than those without.

ApoB levels are increased by a low fat/high carbohydrate diet. See here.

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Recipe of the day

Hungarian Beef Goulash

Ingredients:

•Cooking oil (lard, tallow, or butter are three good choices)
•1/2 Lb stewing beef, cut in cubes (choose grass-fed beef);
•2 medium onions, sliced;
•1 large garlic clove, crushed and minced;
•1 bell pepper, sliced;
•2 tbsp paprika (this can be adjusted to taste, don’t be scared to use a lot of it);
•2 tsp caraway seeds;
•1 can chopped tomatoes (fresh tomatoes is even better);
•1 1/2 cups of bone stock (beef stock is best, but anything will do);
•Chopped parsley for garnishing.

Technique:                                                                                                    Food Mall: Stewing Meat

1.Preheat your oven to 350 F. You can also use a crock-pot, on low temperature.

2.Brown the beef cubes in a pot with the cooking oil.

3.Put the beef aside and now brown and soften the onions. Add the garlic and bell pepper and cook to soften about 5 minutes on medium heat.

4.Put back the beef to the pot and add the spices, tomatoes and stock.

5.Put a lit on the pot and transfer to the hot oven or put the preparation in your crok-pot.

6.Let it cook for about 2 hours to 2 1/2 hours, until the beef is fork tender.

7.Enjoy and thank mother nature for the grass-fed beef!

Heart disease risk is lowered by a low carbohydrate diet

This post includes a synopsis of a study published in Arteriosclerosis, Thrombosis, and Vascular Biology 2001 Sep;21(9):1520-5 and a recipe for sweet and spicy grilled kale with ginger steak.

Study title and authors:
Exercise prevents the accumulation of triglyceride-rich lipoproteins and their remnants seen when changing to a high-carbohydrate diet.
Koutsari C, Karpe F, Humphreys SM, Frayn KN, Hardman AE.
Human Muscle Metabolism Research Group, Loughborough University, Loughborough, UK.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11557682

Healthy postmenopausal women aged 51 to 66 years either:                                              Books:

(1) A low-carbohydrate diet (35%, 50%, and 15% energy from carbohydrate, fat, and protein, respectively);

(2) A high-carbohydrate diet (corresponding values 70%, 15%, and 15%)

The study revealed that:
(a) (Bad) triglyceride levels were higher after the high-carbohydrate diet than after the low-carbohydrate diet.
(b) Concentrations of (the bad) apolipoproteins apoB-48 and apoB-100 were significantly higher after the high-carbohydrate diet.

High trigylceride and apoB levels may lead to heart disease. See here and here.

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Recipe of the day

Sweet and Spicy Grilled Kale with Ginger Steak

Ingredients:
1 1/2 pounds flank steak (although any type of steak will work with this marinade)
1 large piece of ginger root, roughly chopped

2-3 garlic cloves, roughly chopped                                                                  Food Mall: Flank Steak

1/2 cup tamari

2 tablespoons lemon juice
2 bunches of kale
2 cans of coconut milk
2 tablespoons tamari
2 tablespoons lemon juice
1 teaspoon red pepper flakes, or more to taste

Instructions:

Place steak in a bowl or sealed bag and cover with the ginger, garlic, tamari and lemon juice. Marinate for 4 hours in the refrigerator, flipping steak occasionally.

Pull the kale leaves from the stems (they are too chewy). Tear kale leaves in half, or larger leaves into thirds.

Heat the coconut milk on the stove until it is just about to begin simmering, then turn off the heat and add tamari and lemon juice. Pour the coconut milk over the kale leaves. Marinate in the refrigerator for 4 hours, stirring kale occasionally.

Heat the grill to high heat. Grill kale leaves 1-2 minutes on each side, until the leaves are wilted and slightly singed around the edges. Remove from the grill and sprinkle red pepper flakes on top. Chop the kale into smaller pieces if you like, as larger pieces of kale can sometimes be a bit chewy even after grilling.

Grill the steak 6-8 minutes a side. Let the steak rest 5 minutes before cutting into it.

Serve with kale leaves on the side.

                       

Apo B48, chylomicron remnants and heart disease

This post includes a synopsis of a study published in the European Journal of Clinical Investigation 1999 Mar;29(3):204-9 and a recipe for beef and mushroom ragout.

Study title and authors:
Post-prandial chylomicron response may be predicted by a single measurement of plasma apolipoprotein B48 in the fasting state.
Smith D, Watts GF, Dane-Stewart C, Mamo JC.

Department of Medicine, University of Western Australia, Australia.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10202376                   Books:

The clearance from the bloodstream of chylomicron remnants was assessed in male subjects. Elevated levels of chylomicron remnants in the bloodstream are associated with heart disease.

The study found that in the fasting state apo B48 concentration is a marker of chylomicron remnants.

Low fat/high carbohydrate diets cause elevated levels of apo B48. See here.

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Recipe of the day

Beef and Mushroom Ragout
                                                                                                                                   Food Mall: Steak
Ingredients:

500g shin beef or chuck steak

150g mushrooms, sliced

150g diced bacon
1 large onion, chopped
100ml beef stock
100ml red wine
2 or 3 sprigs thyme
1 tin chopped tomatoes
olive oil

Preparation method
1. Cut the meat into 2 -3 cm cubes.
2. Oil a frying pan and gently cook onions, mushrooms and chopped bacon until onions are soft. Place in slow cooker.
3. Add a little extra oil to the frying pan and brown the meat a few pieces at a time. Place in the slow cooker.
4. Deglaze the pan using the wine and pour into the pot, adding the tomatoes, thyme and stock.
5. Cook on low for 9 hours. Serve with rice and green salad.

Low fat/high carbohydrate diets are associated with higher heart disease risk

This post includes a synopsis of a study published in the Journal of Clinical Investigation 1999 Oct;104(8):1087-96

Study title and authors:
Effects of a low-fat, high-carbohydrate diet on VLDL-triglyceride assembly, production, and clearance.
Parks EJ, Krauss RM, Christiansen MP, Neese RA, Hellerstein MK.
Department of Food Science and Nutrition, University of Minnesota-Twin Cities, St. Paul, Minnesota 55108, USA.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10525047

Parks notes that low-fat, high-carbohydrate (LF/HC) diets commonly elevate (bad) triglyceride concentrations.

The study investigated the effects of a LF/HC diet and a control diet (higher in fat and lower in carbohydrate).

The study found that:
(a) The LF/HC diet resulted in a 60% elevation in (bad) triglyceride concentrations.
(b) The LF/HC diet resulted in a 37% reduction in very low density lipoprotein-triglyceride (VLDL-TG clearance) - which means higher levels of the (bad) VLDL-TG.
(c) The LF/HC diet resulted in a 18% reduction in whole-body fat oxidation - which means the body burns fat more slowly and makes you fatter.
(d) The LF/HC diet resulted in significant elevations in fasting apo B-48 concentrations. Apo B-48 concentrations are a marker for chylomicron remnants which are associated with heart disease.

The link between diabetes and high carb diets

This post includes a synopsis of a study published in Diabetes / Metabolism Reviews 1987 Apr;3(2):571-89 and a recipe for grilled garlic mushrooms, tomatoes with bacon.

Study title and authors:
Very low density lipoprotein metabolism in diabetes mellitus.
Ginsberg HN.
                                                                                                                                            Books:

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/3552533

Ginsberg's research finds that:
(a) Patients with diabetes have elevated levels of Very Low Density Lipoprotein Cholesterol (VLDL-C).
(b) Elevated levels of triglycerides are nearly universal in diabetics.
(c) The most common abnormality associated with high triglyceride levels diabetes appears to be overproduction triglycerides in VLDL-C. (Caused by eating diets high in carbohydrates)
(d) There were increased rates of the VLDL-C protein, apoB. (Again high carb diets are implicated)

High levels of triglycerides are caused by high carbohydrate diets. See here and here.

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Recipe of the day

Grilled Garlic Mushrooms, Tomatoes with Bacon

Ingredients:                                                                                                          Food Mall: Bacon

- 2cups sliced mushrooms

- 1cup diced tomatoes

- 3 rashes bacon, chopped
- 3tbs parsley, finely chopped
- 3tbs olive oil
- 3 garlic cloves, finely chopped
-Salt and Pepper to taste

Instructions:
- Pre-heat grill on medium-high heat.
- Place all ingredients in a bowl and combine well.
- Place on grill and cook, stirring occasionally for 5-8min, or until bacon has become slightly crispy and tomatoes and mushrooms have slightly shriveled. Add salt and pepper to taste.