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
Showing posts with label High Fat Diets and Cholesterol. Show all posts
Showing posts with label High Fat Diets and Cholesterol. Show all posts
This study examined the effects on mood of reducing dietary fat in ten male and ten female healthy volunteers aged between 20 and 37 years.
Each volunteer consumed a diet containing 41% energy as fat for 1 month. For the second month half of the subjects changed to a low-fat diet (25% energy from fat) and the remainder continued to eat the diet containing 41% energy from fat.
The study found:
(a) Anger and hostility significantly increased after 1 month in those on the low-fat diet.
(b) There was a slight decline in anger and hostility in those on the higher fat diet.
(c) Tension and anxiety declined in those consuming the higher fat diet but did not change in the group consuming the low-fat diet.
(d) There was a decline in concentrations of (the good) high density lipoprotein cholesterol (HDL-C) after the low-fat diet and a small increase in subjects consuming the higher fat diet.
To conclude: The results suggest that a change in dietary fat content from 41 to 25% energy may have adverse effects on mood.
This post includes a synopsis of a study published in the British Medical Journal1963;1:571-5762 March 1963 and a recipe for roast leg of lamb with spring onions and mint.
Study title and authors: DIET AND PLASMA CHOLESTEROL IN 99 BANK MEN
Books:
J. N. MORRIS, D.Sc., F.R.C.P. JEAN W. MARR J. A. HEADY,. Ph.D.
Social Medicine Research Unit of the Medical Research Council, London Hospital
G. L. MILLS,* Ph.D. Courtauld Institute of Biochemistry, Middlesex Hospital. London
T. R. E. PILKINGTON,* M.D., M.R.C.P. Medical Unit, St. George's Hospital, London
The study investigated the relationship between dietary fat intake and cholesterol levels. The study included ninety-nine British bank men aged 40-55, whose individual diets were studied by the week's weighed method, showed a wide range in food intake and in casual plasma cholesterol. Total fat-consumption varied from 84 to 189 g. a day, that of animal fat from 55 to 173 g. a day. The cholesterol level varied from 154 to 324 mg./100 ml.
The study found there was no association between the amout of fat the men ate and their individual cholesterol levels.
To conclude: This study shows that dietary fat has no bearing on cholesterol levels.
6 cloves garlic
2 tablespoons fennel seeds
1/2 teaspoon fine sea salt
1 tablespoon cracked black pepper
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 bunch spring onions or 4 large leeks, white and light green parts only, roughly chopped
1 large bulb fennel, cored and thinly sliced
1/4 cup white wine or water
1/2 cup chopped fresh mint
Method:
Preheat oven to 475°F. Place lamb in a roasting pan fitted with a rack.
Put garlic, fennel seeds, salt and pepper in a food processor. Pulse until coarsely ground, stopping to scrape down the sides of the bowl several times. Transfer mixture to a small bowl and stir in a tablespoon of the oil. Rub mixture over lamb.
Roast lamb 10 minutes. Lower oven temperature to
300°F and continue roasting until lamb reaches desired doneness, about 1 1/2 hours for medium. Transfer lamb to a cutting board and let rest 15 minutes.
While lamb rests, heat remaining 2 teaspoons oil in a large skillet over medium-high heat. Add onions and fennel and cook 2 minutes. Add wine, cover, and continue to cook until vegetables are very soft, about 10 minutes more. Season to taste with salt and stir in mint leaves. Carve lamb and serve slices with spring onion mixture.
This post includes a synopsis of a study published in the American Heart Journal Volume 63, Issue 4, April 1962, Pages 437-442 and a recipe for Meditteranean brochettes with salsa rossa.
Study title and author: Cardiovascular studies in the Samburu tribe of Northern Kenya
A. G. Shaper M.B., Ch.B., M.R.C.P., D.T.M. & H.
Books:
Department of Medicine, Makerere College Medical School, Kampala, Uganda.
The study examined the diet and the effects of the diet of the Samburu tribe of Northern Kenya.
Shaper found that:
(a) The Samburu tribe live on a diet of milk and meat.
(b) They had no increase in weight with age.
(c) They show no rise in blood pressure until a very advaced age.
(d) Cholesterol levels are comparable with those found in groups living on low-fat diets.
(e) They have a low incidence of coronary heart disease.
To conclude: The Samburu consume a very high fat diet and have a low incidence of heart disease.
450g/1lb sirloin steaks, cut into 2.5cm/1inch cubes
For the herb marinade:
Food Mall: Sirloin Steak
Salt and freshly milled black pepper
15ml/1tbsp fresh chopped oregano or thyme
15ml/1tbsp freshly chopped parsley
30ml/2tbsp red wine vinegar
For the salsa rossa:
45ml/3tbsp extra virgin olive oil
3 medium plum tomatoes, skinned, deseeded and roughly chopped
100g/4oz prepared roasted red peppers in oil, drained and chopped
1 red or green chilli, deseeded and finely chopped, optional
30ml/2tbsp freshly chopped basil
Method:
1.Thread the steaks onto 4 small wooden skewers (previously soaked in cold water for 20 minutes) and transfer to a shallow dish.
2.Mix all the marinade ingredients together and spoon over the brochettes and coat on both sides. Cover and marinate for up to 2 hours or overnight in the refrigerator.
3.Meanwhile prepare the salsa rossa, in a small bowl mix all the ingredients together. Season to taste, cover and transfer to a cool place.
4.Cook the brochettes on a prepared barbecue or preheated grill for 12-16 minutes, turning occasionally until any meat juices run clear.
The objective of the study was to determine the effects of a 24-week ketogenic diet (consisting of 30 g carbohydrate, 1 g/kg body weight protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat) in 83 obese patients.
The results of the study revealed that:
(a) The weight and body mass index of the patients decreased significantly.
(b) HDL (good) cholesterol levels significantly increased.
(c) LDL (bad) cholesterol levels significantly decreased.
(d) The level of (bad) triglycerides decreased significantly.
As a major component of the high-density lipoprotein complex (HDL"good cholesterol"), ApoA-I helps to clear cholesterol from arteries and gives protection from heart disease.
The study examined the mechanisms responsible for the decrease in HDL cholesterol levels after the consumption of a diet low in total fat, saturated fat, and cholesterol. Twenty-one subjects with aa average age of 58 years were placed on:
Diet (1) Higher fat (15% protein, 49% carbohydrate, 36% fat, and 150 mg/1000 kcals of cholesterol)
and then switched to:
Diet (2) An National Cholesterol Education Program (NCEP) Step 2 diet lower fat (15% protein, 60% carbohydrate, 25% fat, and 45 mg/1000 kcals of cholesterol).
This post includes a synopsis of a study published in The Journal of Lipid Research, 51, 3324-3330 November 2010 and a recipe for a succulent bison roast.
Study title and authors: Changes in lipoprotein(a), oxidized phospholipids, and LDL subclasses with a low-fat high-carbohydrate diet
Nastaran Faghihnia*, Sotirios Tsimikas†, Elizabeth R. Miller†, Joseph L. Witztum† and Ronald M. Krauss*,1
*Department of Atherosclerosis Research, Children's Hospital Oakland Research Institute, Oakland, CA
†Department of Medicine,† University of California, San Diego, La Jolla, CA
The study compared the effects of 2 diets on different types of cholesterol in 63 healthy subjects over a 4 week period.
The diets were:
(i) 20% fat, 65% carbohydrate, 15% protein (low-fat, high carbohydrate diet).
(ii) 40% fat, 45% carbohydrate, 15% protein (high-fat, low-carbohydrate diet).
The study found that:
(a) The (bad) Lp(a) levels increased by 11.8% on the low fat/high carbohydrate diet compared to the highfat/low carbohydrate diet.
(b) The (bad) apolipoprotein (apo)B levels increased by 5.6% on the low fat/high carbohydrate diet compared to the highfat/low carbohydrate diet.
(c) LDL cholesterol particle size decreased to a (bad) smaller size on the low fat/high carbohydrate diet compared to the highfat/low carbohydrate diet.
(d) The total number of (bad) very low density lipoprotein (VLDL) particles increased by 24% on the low fat/high carbohydrate diet compared to the highfat/low carbohydrate diet.
(e) The (bad) triglyceride levels increased by 23% on the low fat/high carbohydrate diet compared to the highfat/low carbohydrate diet.
(f) The (good) high density lipoprotein (HDL) levels were 11% lower on the low fat/high carbohydrate diet compared to the highfat/low carbohydrate diet.
(g) The (good) Apo A-1 levels were 5% lower on the low fat/high carbohydrate diet compared to the highfat/low carbohydrate diet.
■2 tablespoons Herbes de Provence (or other spices of your choice)
■1 teaspoon dried minced garlic (don’t use fresh or it might burn)
■1/2 teaspoon kosher salt
■2 tablespoons oil
■1 white or yellow onion, sliced
■1 each parsnip, turnip and rutabaga, cubed
Instructions:
Preheat oven to 450 degrees Fahrenheit.
Using a knife, carefully slice most of the silver skin off the meat. The silver skin is the thin, white layer covering parts of the roast.
In a small bowl mix together Herbes de Provence, garlic, salt and oil.
Rub the entire roast with the mixture then stick a thermometer into the thickest part of the roast. In a roasting pan, surround the meat with the chopped vegetables. Lightly drizzle the vegetables with oil then put the pan, uncovered, in the oven for 15 minutes.
Reduce oven heat to 300 degrees and cook the meat for approximately 35-45 minutes more, or until the thermometer reaches 140-145 degrees. The meat in the photo, cooked rare, was taken out of the oven at 140 degrees.
Remove the meat from the oven but leave the oven on so the vegetables can continue to cook. Let the meat rest on a cutting board for 15 minutes, uncovered or very lightly covered with foil. Remove the vegetables from the oven, slice the meat thinly, and serve.
Published in the European Journal of Clinical Nutrition (2011) 65, 240–246; doi:10.1038/ejcn.2010.235;
Gastrointestinal transit, post-prandial lipaemia and satiety following 3 days high-fat diet in men
M E Clegg1,2, P McKenna1, C McClean3, G W Davison3, T Trinick4, E Duly4 and A Shafat1
1Faculty of Education and Health Sciences, University of Limerick, Limerick, Ireland, UK
2School of Life Sciences, Functional Food Centre, Oxford Brookes University, Oxford, UK
3Sport and Exercise Sciences Research Institute, University of Ulster, Belfast, Northern Ireland, UK
4Ulster Hospital, Dundonald, Northern Ireland, UK
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levels by 15% and 12% respectively. 
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