Low consumption of animal protein, fat, saturated fat, cholesterol and red meat is associated with higher rates of heart disease

This study was published in the American Journal of Clinical Nutrition 1999 Aug;70(2):221-7

 

Study title and authors:

Dietary protein and risk of ischemic heart disease in women.

Hu FB, Stampfer MJ, Manson JE, Rimm E, Colditz GA, Speizer FE, Hennekens CH, Willett WC.

Departments of Nutrition and Epidemiology, Harvard School of Public Health, Boston, MA, USA. frank.hu@channing.harvard.edu

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10426698

The study examined the association between dietary protein intake and incidence of heart disease. The study included 80,082 women, aged 34-59 years, who were without a previous diagnosis of heart disease, stroke, cancer, hypercholesterolemia, or diabetes.

The study found:

(a) Women who consumed the most protein had a 26% reduced rate of heart disease compared to the women who consumed the least protein.

(a:i) Women who consumed the most protein also ate 7.8% more fat than women who consumed the least protein.

(a:ii) Women who consumed the most protein also ate 12.8% more saturated fat than women who consumed the least protein.

(a:iii) Women who consumed the most protein also ate 64.0% more cholesterol than women who consumed the least protein.

(a:iv) Women who consumed the most protein also ate 16.1% more red meat than women who consumed the least protein.

(a:v) Women who consumed the most protein also ate 32.1% less carbohydrate than women who consumed the least protein.

(b) Women who consumed the most animal protein had a 16% reduced rate of heart disease compared to the women who consumed the least animal protein.

The data from the study shows that low consumption of protein, fat, saturated fat, cholesterol and red meat is associated with higher rates of heart disease in women.

 



In postmenopausal women, a greater saturated fat intake is associated with less heart disease, whereas a low saturated fat intake is associated with the biggest increase in blocked arteries

This post includes a summary of a paper published in the American Journal of Clinical Nutrition, Vol. 80, No. 5, 1175-1184, November 2004

Study title and authors:
Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women
Dariush Mozaffarian, Eric B Rimm and David M Herrington
From the Channing Laboratory, Department of Medicine, Brigham and Women's Hospital and Harvard Medical School, and the Departments of Epidemiology and Nutrition, Harvard School of Public Health, Boston (DM and EBR)

This paper can be accessed at: http://www.ajcn.org/cgi/content/abstract/80/5/1175?ijkey=e4610ec5427b8118b39ec347e078d34a367efd11&keytype2=tf_ipsecsha

The objective of the study was to investigate associations between dietary fat and carbohydrate and the amount of blockage in the arteries among postmenopausal women.

2,243 coronary artery diameters were measured over 3.1 years in 235 postmenopausal women with established coronary heart disease.

The study found:
(a) Those with the highest saturated fat intake had no change in their arteries.
(b) Those with the lowest saturated fat intake had the biggest increase in blockages in their arteries.
(c) Higher carbohydrate consumption was associated with an increase in blocked arteries.
(d) Polyunsaturated fat consumption was associated with an increase in blocked arteries, when it replaced other fats in the diet.

 

Mozaffarian found in postmenopausal women, a greater saturated fat intake is associated with less progression of heart disease, whereas those with the lowest saturated fat intake had the biggest increase in blockages in their arteries.

 



High saturated fat diet reduces the risk of developing cardiovascular diseases

This study was published in PLoS One 2012;7(2):e31637

Study title and authors:

Dietary fiber and saturated fat intake associations with cardiovascular disease differ by sex in the Malmö Diet and Cancer Cohort: a prospective study.

Wallström P, Sonestedt E, Hlebowicz J, Ericson U, Drake I, Persson M, Gullberg B, Hedblad B, Wirfält E.

Nutrition Epidemiology Research Group, Department of Clinical Sciences, Lund University, Malmö, Sweden. peter.wallstrom@med.lu.se

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22384046

This study investigated the association between nutrient intake and the risk of cardiovascular disease. The study included 8,139 male and 12,535 female participants, aged 44 to 73, who were followed for an average of 13.5 years.

The study found:

(a) Men who consumed the most dietary fat had a 5% reduced risk of cardiovascular disease compared to men who consumed the least dietary fat.

(b) Women who consumed the most dietary fat had a 14% reduced risk of cardiovascular disease compared to women who consumed the least dietary fat.

(c) Men who consumed the most saturated fat had an 11% reduced risk of cardiovascular disease compared to men who consumed the least saturated fat.

(d) Women who consumed the most saturated fat had an 13% reduced risk of cardiovascular disease compared to women who consumed the least saturated fat.

(e) Men who consumed the most carbohydrate had a 9% increased risk of cardiovascular disease compared to men who consumed the least carbohydrate.

(f) Women who consumed the most carbohydrate had an 18% increased risk of cardiovascular disease compared to women who consumed the least carbohydrate.

The data from the study shows that a high saturated fat diet reduces the risk of developing cardiovascular diseases.

 



An increase in carbohydrates and decrease in saturated fats leads to a rise in heart attack risk

This study was published in the American Journal of Clinical Nutrition 2010 Jun;91(6):1764-8

 

Study title and authors:

Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: importance of the glycemic index.

Jakobsen MU, Dethlefsen C, Joensen AM, Stegger J, Tjønneland A, Schmidt EB, Overvad K.

Department of Clinical Epidemiology Aarhus University Hospital, Aalborg, Denmark. muj@dce.au.dk muj@dce.au.dk

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/20375186

The study aimed to investigate the risk of myocardial infarction (heart attack) associated with a higher intake from carbohydrates and a concomitant lower intake from saturated fats. The study included 53,644 participants who were followed for 12 years.

The study found that for every 5% increase in carbohydrate consumption and concomitant 5% decrease in saturated fat consumption there was a 4% increase in the risk of a heart attack.

 





The metabolic syndrome may be caused by a high fructose, and relatively low fat, low cholesterol diet

This paper was published in the Archives of Medical Science 2011 Feb;7(1):8-20

Study title and authors:
Is the metabolic syndrome caused by a high fructose, and relatively low fat, low cholesterol diet?

Seneff S, Wainwright G, Mascitelli L.
Department of Electrical Engineering and Computer Science, MIT, Cambridge, MA, USA.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22291727

The metabolic syndrome is a term that has been used to describe a number of risk factors such as elevated triglyceride levels, small sized dense low density lipoprotein (LDL) cholesterol particles, low levels of high-density lipoprotein (HDL) cholesterol, obesity, insulin resistance, glucose intolerance and elevated blood pressure, and it is associated with an increased risk of type II diabetes and coronary heart disease.

The authors have developed a new hypothesis regarding metabolic syndrome; namely it is a consequence of a high intake in carbohydrates and food with a high glycemic index, particularly fructose, and relatively low intake of cholesterol and saturated fat.

The authors show how the risk factors for metabolic syndrome may be exacerbated by the above way of eating:
(a) Elevated triglyceride levels: Studies show that higher levels of dietary fructose lead to increased triglyceride levels and that zero-cholesterol diets have been shown to increase triglyceride levels.
(b) Small sized low density lipoprotein (LDL) cholesterol particles: The liver normally clears the dangerous small sized dense low density lipoprotein (LDL) cholesterol. However in conditions of excess dietary fructose (fructose is converted to fat by the liver) the liver is overwhelmed and cannot keep up in clearing all the dangerous small sized dense low density lipoprotein (LDL) cholesterol.
(c) Low levels of high-density lipoprotein (HDL) cholesterol: The scientific literature shows that low levels of high-density lipoprotein (HDL) cholesterol is the best predictor of heart disease and is associated with an increased risk of type II diabetes. This may be because that low concentrations of bile salts correspond to a reduction of HDL levels and that low-fat, high fructose diets lead to reduced bile salts because of the reduced need for the bile salts to digest fats.
(d) Obesity: Studies reveal that the obese are often deficient in vitamin D. The best sources of vitamin D are foods rich in saturated fat such as lard, butter and egg yolk.
(e) Insulin resistance: Scientific papers reveal that the overconsumption of fructose leads to liver insulin resistance.
(f) Glucose intolerance: In high carbohydrate, low fat diets, glucose and fructose enter the bloodstream very rapidly due to the abundance of carbohydrates and the lack of buffering in the gut by dietary fats. This causes a sharp rise in blood glucose levels and the excessive glucose and fructose may damage proteins.
(g) Blood pressure: Depleted amounts of cholesterol in the outer shells of fat cells weaken the structure of the cell walls and leads to sodium leakage, which results in excess sodium in the bloostream. This causes the blood vessels to constrict with the resulting increase in blood pressure.

The findings of this paper suggest the metabolic syndrome may be caused by a high fructose, and relatively low fat, low cholesterol diet.

Seneff concludes: "We would urge medical practitioners to encourage individuals exhibiting metabolic syndrome to strongly limit the consumption of dietary fructose and other high-glycemic-index carbohydrates, and to stop discouraging them from consuming foods rich in cholesterol."

Links to other studies:
High dietary intake of fructose leads to diabetes
LDL cholesterol size: does it matter?
Beneficial effects of a high fat, low carbohydrate diet on fat reduction in type 2 diabetic patients with obesity

Low fat diets increase the risk factors for heart disease

This study was published in the American Journal of Cardiology 2000 Jan 1;85(1):45-8.

Study title and authors:

High carbohydrate diets, triglyceride-rich lipoproteins, and coronary heart disease risk.

Abbasi F, McLaughlin T, Lamendola C, Kim HS, Tanaka A, Wang T, Nakajima K, Reaven GM.

Stanford University School of Medicine, California, USA

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11078235

High triglyceride levels and low (HDL-C) high-density lipoprotein - cholesterol levels are associated with higher rates of heart disease.

The study compared the effects of variations in dietary fat and carbohydrate content on concentrations of triglycerides and high density lipoproteins in 8, healthy, nondiabetic volunteers. The diets contained, as a percentage of total calories, either:

(i) 60% CHO, 25% fat, and 15% protein (High carbohydrate diet)

(ii) 40% CHO, 45% fat, and 15% protein (High fat diet)

The study found:

(a) Those on the high carbohydrate diet had an increase of 82% in their (bad) triglyceride levels compared to those on the high fat diet.
(b) Those on the high carbohydrate diet had a decrease of 12% in their (good) high density lipoprotein - cholesterol levels compared to those on the high fat diet.


The results of the study indicate that low fat/high carbohydrate diets increase the risk factors for heart disease.

Sugar and refined carbohydrates are implicated in heart disease - Fat is not

This post includes a summary of a paper published in the British Medical Journal 2 : 1109 21 October 1978 and a recipe for chestnut and bacon stuffing.

Study title and authors:

Books:

Changing social-class distribution of heart disease.

M G Marmot, A M Adelstein, N Robinson, G A Rose

This paper can be accessed at: http://www.bmj.com/content/2/6145/1109.abstract

Professor Marmot analysed mortality trends over 40 years in England and Wales and found that mortality from heart disease had become progressively more common in working-class men and women than in those from the middle and upper classes.

He found that rising heart disease was associated with higher sugar and refined carbohydrate consumption in the lower class. There was no correlation between change in heart disease and change in the social-class pattern of fat consumption.

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Recipe of the day

Chestnut and Bacon Stuffing

Ingredients:

Food Mall: Bacon

400g chestnuts

150g thick cut unsmoked bacon slices, cut into small chunks
2 medium onions, finely chopped
1 clove garlic, minced
75g butter
2 tbsp parsley, chopped
Zest and juice of ½ large lemon

Directions:

1.Start by cooking the chestnuts. These can be boiled, baked or roasted but be sure to pierce the skins before cooking to stop them from exploding. I roasted mine by cutting a cross into the shell, roasting on a dry baking sheet at 190C for 15 minutes and then shelling while still warm. Be warned that it takes a while to shell chestnuts so I actually did this the day before I made the stuffing.

2.Heat a couple of tablespoons of oil in a pan and gently fry the onion, bacon and garlic over a medium heat, stirring frequently to make sure they don’t burn.

3.While the onion and bacon is cooking, roughly mash the chestnuts in a bowl – not as easy as it sounds!

4.Once the onion and bacon are soft and cooked add the chestnuts, butter, parsley and lemon (zest and juice) to the pan.

5.Stir over a medium-low heat until the butter is melted and the mix is holding together in a single clump.

6.If you want to use as a cavity stuffing then place into the washed out cavity of a turkey or chicken before roasting. Alternatively, put it into a roasting dish and bake in the oven for 45mins to an hour until browned on top.

Chestnut and Bacon Stuffing

The connection between high carbohydrate diets, high blood sugar levels and heart disease

This post includes a synopsis of a study published in Diabetes Care November 16, 2009 and a recipe for peppered beef.

Study title and authors:
Inflammation markers and metabolic characteristics of subjects with one-hour plasma glucose levels
Gianluca Bardini, MD, PhD, Ilaria Dicembrini, MD, Barbara Cresci, MD and Carlo Maria Rotella, MD (c.rotella@dfc.unifi.it)
Section of Endocrinology, Department of Clinical Pathophysiology, University of Florence, Italy

This study can be accessed at: http://care.diabetesjournals.org/content/early/2009/11/12/dc09-1342.abstract

Inflammation, insulin resistance and metabolic syndrome have been shown to be risk factors for heart disease. See here and here.

Books:

The study examined the relationship between 1-hour blood glucose levels and inflammation, insulin resistance and metabolic syndrome. 1,062 subjects were enrolled and had a oral glucose load test. The study then compared those who had 1-hour blood glucose levels above 155 mg/dl with those whose 1-hour blood glucose levels were below 155 mg/dl.

The study found:
(a) Subjects with 1-hour blood glucose levels above 155 mg/dl showed a significant increase in inflammation compared to subjects with 1-hour blood glucose levels below 155 mg/dl.
(b) Subjects with 1-hour blood glucose levels above 155 mg/dl showed a significant increase in insulin resistance compared to subjects with 1-hour blood glucose levels below 155 mg/dl.
(c) 100% of the subjects with 1-hour blood glucose levels above 155 mg/dl had metabolic syndrome, whereas only 31% of the subjects with 1-hour blood glucose levels below 155 mg/dl.

Bardini notes how the study shows that high blood sugar levels (over 155 mg/dl) could be considered a new “marker” for heart disease risk.

High blood sugar is caused by eating foods with a high glycemic load such as cornflakes, coco pops, special K, grape nuts, bagels, dried dates, rice, buckwheat, macaroni, spaghetti and potatoes.

Foods with a low glycemic index maintain healthy blood sugar levels. Foods such as meat, poultry, fish, cheese, or eggs have a glycemic index of zero.

To conclude: Diets high in carbohydrates lead to high blood sugar levels which are a marker for heart disease risk.

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Recipe of the day

Peppered Beef

 

Ingredients:

Food Mall: Sirloin Roast Beef

1.3kg/3lb sirloin, or topside joint

1 large garlic cloves, peeled and finely chopped

15ml/1tbsp mixed peppercorns, crushed

Salt

50ml/2floz good quality balsamic vinegar

Method:

1.Place the garlic, peppercorns, salt and vinegar in a large non-metallic shallow dish and mix well.

2.Add the beef to the marinade mixture and coat well. Cover and refrigerate overnight.

3.Preheat the oven to Gas mark 4-5, 180-190°C, 350-375°F.

4.Remove the joint from the marinade and transfer to a metal rack in a large non-stick roasting tin and open roast for the preferred, calculated cooking time, basting occasionally with any meat juices. Cover with foil if browning too quickly.

5.Remove the joint from the tin and transfer to a warm platter. Cover and set aside to rest for 15-20 minutes.

6.Carve the joint and serve.

Peppered Beef



Women who eat the most carbohydrate have twice the risk of heart disease compared to women who eat the least carbohydrate

This post includes a summary of a study published in the Archives of Internal Medicine 2010 Apr 12;170(7):640-7 and a recipe for roast pheasant.

Study title and authors:
Dietary glycemic load and index and risk of coronary heart disease in a large italian cohort: the EPICOR study.

Books:

Sieri S, Krogh V, Berrino F, Evangelista A, Agnoli C, Brighenti F, Pellegrini N, Palli D, Masala G, Sacerdote C, Veglia F, Tumino R, Frasca G, Grioni S, Pala V, Mattiello A, Chiodini P, Panico S.

Nutritional Epidemiology Unit, Fondazione IRCCS (Istituto di Ricovero e Cura a Carattere Scientifico) Istituto Nazionale Tumori, Milan, Italy.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/20386010

This study which included 47,749 volunteers and lasted nearly 8 years found that women who ate the most carbohydrate had twice the risk of heart disease compared to the women who ate the least carbohydrate.

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Recipe of the day

Roast Pheasant

Ingredients:

Food Mall: Roast Pheasant

1 two- to three-pound pheasant

Salt and freshly ground black pepper to taste
1 bay leaf
1 clove garlic
Few celery leaves
1 slice lemon
4 slices bacon

Instructions:
1. Preheat oven to moderate (350 degrees)

2. Sprinkle the pheasant inside and out with salt and pepper. Place the bay leaf, garlic, celery leaves and lemon in the cavity. Tie the legs together with string and turn the wings under.

3. Cover the breast with bacon. Place the pheasant, breast up, on a rack in a baking pan and roast until tender, about thirty minutes per pound, basting frequently with drippings.

Roast Pheasant



Low fat meals increase heart disease risk factors

This post includes a synopsis of a study published in the Journal of Diabetes Science and Technology 2010 March; 4(2): 236–243 and a recipe for cabbage rolls.

Study title and authors:
Postprandial Insulin and Triglycerides after Different Breakfast Meal Challenges: Use of Finger Stick Capillary Dried Blood Spots to Study Postprandial Dysmetabolism
Sonia Kapur, Ph.D., Margaret N. Groves, M.Phil., David T. Zava, Ph.D., and Sanjay Kapur, Ph.D.
ZRT Laboratory, LLC, Beaverton, Oregon

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864157/

Books:

Kapur notes that high levels of insulin and glucose following a meal are recognized risk factors for heart disease.

The study examined insulin and glucose levels collected after five different breakfast meals which had various fat, protein and carbohydrate ratios.

The study found:
(a) Significantly lower glucose levels were seen after meal 2 (the highest fat/lowest carbohydrate content) compared to the other meals.
(b) Insulin returned to normal fasting levels in significantly more subjects (90%) after meal 2 (the highest fat/lowest carbohydrate content) and significantly fewer subjects (31%) after meal 4 (lowest fat/highest carbohydrate content) than the other meals.

To conclude: High fat meals lower heart disease risk factors, whilst low fat meals increase heart disease risk factors.

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Recipe of the day

Cabbage Rolls

Ingredients:

Sauce:

Food Mall: Ground Beef

1 can of diced tomatoes, drained

1 cup chicken broth

1 tablespoon dried basil

Black pepper to taste

Cabbage Rolls

1 lb grass fed ground beef

2 cups diced fresh spinach

1 small apple, finely diced

½ red onion, finely diced

4 garlic cloves, minced

2 tablespoons flat leaf Italian parsley, finely chopped

1 egg

1 teaspoon paprika

1 teaspoon sea salt

1 teaspoon black pepper

12-15 cabbage leaves

Instructions:

In a large mixing bowl, combine the sauce ingredients and set aside. Remove the core from a head of cabbage and place the cabbage leaves in your pressure cooker with one cup of water. Bring the pressure cooker up to pressure and cook for 30 seconds. Take the leaves out and set aside to cool. In a large bowl, mix together all filling ingredients. Depending on the size of your cabbage leaves, place approximately ¼ cup of filling on the bottom edge of each leaf. Fold in the two outside edges of the cabbage leaf and roll up the filling. Place each cabbage roll seam side down in your pressure cooker. Cover the rolls with the sauce. Bring the pressure cooker up to pressure and cook for 12 minutes. Serve immediately.

Cabbage Rolls



Diets high in carbohydrates which have a high glycemic load, increase heart disease risk by 98%

This post includes a synopsis of a study published in the American Journal of Clinical Nutrition 2000 Jun;71(6):1455-61 and a recipe for fillet steaks with tarragon and shallot butter.

Study title and authors:
A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women.
Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, Hennekens CH, Manson JE.
Departments of Epidemiology and Nutrition, the Harvard School of Public Health, Boston, MA 02215, USA. simin.liu@channing.harvard.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10837285

Books:

The objective of the study was to evaluate the relationship of the amount and type of carbohydrates with risk of  heart disease. 75,521 women aged 38-63 y with no previous diagnosis of diabetes or cardiovascular diseases were followed for 10 years. (729,472 person-years)

The study found that:
(a) The women who consumed foods with the highest glycemic load had a 98% increased risk of heart disease.
(b) Women who consumed foods with the highest carbohydrate content had a 23% increased risk of heart disease.
(c)  Women with high dietary glycemic loads consumed more carbohydrates, dietary fiber and cereal fiber, but had lower intakes of fats, cholesterol and proteins, than did women with low glycemic loads.
(d) The 2 most important contributors to dietary glycemic load in this population were mashed or baked potatoes and cold breakfast cereals.

Foods with a high glycemic load include:
cornflakes
coco pops
special K
grape nuts
bagels
dried dates
rice
buckwheat
macaroni
spaghetti
potatoes

To conclude: Diets high in carbohydrates which have a high glycemic load, are associated with a 98% increase in heart disease.

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Recipe of the day

Fillet Steaks with Tarragon and Shallot Butter

Ingredients:

Food Mall: Beef Fillet

4 beef fillet steaks

100g/4oz butter, softened

1 small shallot, peeled and finely diced
15ml/1tbsp freshly chopped tarragon
Salt and freshly milled black pepper

Method:
1.In a bowl blend together the butter, shallot, tarragon and seasoning. Form the butter into a sausage shape and wrap in cling film or foil and refrigerate.

2.Gently heat 50g/2oz of the tarragon and shallot butter in a large pan until foaming. Add the fillet steaks and cook over a medium heat, turning once. Remove from the pan and keep warm. Re-wrap any remaining butter and freeze for up to 3 months.



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.