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 Heart Disease. Show all posts
Showing posts with label High Fat Diets and Heart Disease. Show all posts
The aim of the study was to investigate whether dietaryfatpredictscoronaryheartdiseaseevents in middle-aged type two diabetic subjects. In the study the dietary habits of 366 type two diabetic men and 295 women, aged 45-64 years and free from coronary heartdisease, were assessed with a 53-item food frequency questionnaire. They were followed up for seven years.
The study found:
(a) Women who died of heart disease consumed 7.7% less fat compared to the other women in the study.
(b) Women who died of heart disease consumed 7.5% less saturated fat compared to the other women in the study.
(c) Men who died of heart disease consumed 1.7% less fat compared to the other men in the study.
(d) Men who died of heart disease consumed 0.5% less saturated fat compared to the other men in the study.
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.
This study investigated the relationship between intakes of various nutrients and total death rates and heart disease death rates. The study included 8,218 urban and rural Puerto Rican man aged 45 to 64 who were followed for six years.
Regarding fat and saturated fat intake, the study found:
(a) Urban men who died consumed 12% less fat compared to the urban men who survived.
(b) Urban men who died consumed 11% less saturated fat compared to the urban men who survived.
(c) Urban men who died of heart disease consumed 2% less fat compared to the urban men who survived.
(d) Urban men who died of heart disease consumed 5% less saturated fat compared to the urban men who survived.
(e) Rural men who died consumed 12% less fat compared to the rural men who survived.
(f) Rural men who died consumed 12% less saturated fat compared to the rural men who survived.
(g) Rural men who died of heart disease consumed 13% less fat compared to the rural men who survived.
(h) Rural men who died of heart disease consumed 9% less saturated fat compared to the rural men who survived.
(i) Urban men who died consumed 10% less cholesterol compared to the urban men who survived.
(j) Rural men who died consumed 8% less cholesterol compared to the rural men who survived.
The data from the study reveals that men who consume the most fat and saturated fat live longer and have a lower risk of dying from heart disease.
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 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.
This study was published in Diabetologia 2005 Jan;48(1):8-16
Study title and authors:
Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women.
McAuley KA, Hopkins CM, Smith KJ, McLay RT, Williams SM, Taylor RW, Mann JI
Edgar National Centre for Diabetes Research, Medical and Surgical Sciences, University of Otago, PO Box 56, Dunedin, New Zealand. kirsten.mcauley@stonebow.otago.ac.nz
High levels of C-reactive protein and triglycerides are associated with an increased risk of heart disease. See here and here.
This study investigated the effects of 3 diets on diabetes and heart disease risk factors, such as weight, triglyceride levels and C-reactive protein levels in 96 overweight insulin-resistant women.
The diets were either:
(i) High-carbohydrate, high-fibre diet
(ii) High-protein diet
(iii) High-fat diet
The study found:
(a) When compared with the high carbohydrate diet, the high fat and high protein diets were shown to produce significantly greater reductions in weight loss.
(b) When compared with the high carbohydrate diet, the high fat and high protein diets were shown to produce significantly greater reductions in triglyceride levels.
(c) All diets reduced C-reactive protein levels. The high carbohydrate diet reduced them by 14.8% and the high protein diet by 17.3%. However by far the largest decrease in the dangerous C-reactive protein levels was on the high fat diet, with a 52.6% reduction.
This study reveals how a high fat diet is effective in reducing the risk of heart disease, with weight loss and the reduction of heart disease risk factors such as triglyceride and C-reactive protein levels.
This study was published in the International journal of environmental research and public health 2009 Oct;6(10):2626-38
Study title and authors: Food choices and coronary heart disease: a population based cohort study of rural Swedish men with 12 years of follow-up.
Holmberg S, Thelin A, Stiernström EL.
Research and Development Centre, Kronoberg County Council, Box 1223, SE-351 12 Växjö, Sweden. sara.holmberg@ltkronoberg.se
This study involved 1,752 men over 12 years and investigated the association of various food items with heart disease.
The study found:
(a) Daily intake of fruit and vegetables was associated with a 61% lower risk of coronary heart disease when combined with a high dairy fat consumption.
(b) Daily intake of fruit and vegetables was associated with a 70% higher risk of coronary heart disease when combined with a low dairy fat consumption.
(c) Choosing wholemeal bread or eating fish at least twice a week showed no association with the outcome.
We are always been advised by the 'experts' that fruit and vegetables are good for our health. This study finds this is only true if they are consumed with a high fat diet. Eating them with a low fat diet leads to a higher risk of heart disease.
This post includes a synopsis of a study published in the American Journal of Epidemiology (1976) 104 (3): 225-247 and a recipe for portobello mushrooms with beef and aubergine.
Study title and authors: ACCULTURATION AND CORONARY HEART DISEASE IN JAPANESE-AMERICANS
MICHAEL G. MARMOT and S. LEONARD SYME
School of Public Health, U. of California Berkeley, CA 94720
Marmot notes that amongst men of Japanese ancestry, occurrence of coronary heart disease is lowest in Japan, intermediate in Hawaii, and highest in California. However this difference of occurrence had not been explained by dietary factors, and may be due to social and cultural differences.
To test the hypothesis that social and cultural differences may account for the heart disease differences between Japan and the United States, 3809 Japanese-Americans in California were classified according to the degree to which they retained a traditional Japanese culture.
The study found:
(a) Those that adopted Western culture had a three- to five-fold excess in heart disease prevalence.
(b) Those that adhered to the traditional Japanese culture had heart disease prevalence as low as that observed in Japan.
(c) Those that adhered to the traditional Japanese culture and ate higher fat American foods had 49% LESS heart disease than those who adhered to the traditional Japanese culture and ate the lower fat Japanese foods.
(d) Those that adopted the Western culture and ate the higher fat American foods had 34% LESS heart disease than those who adopted the Western culture and ate the lower fat Japanese foods.
To conclude: The study suggests that cultural and social issues may determine the prevalence of heart disease.The study also shows that the higher fat Western diet offers protection from heart disease compared to the low fat Japanese diet.
2.Heat a large, shallow, non-stick frying pan until hot and dry fry the mince for 7-10 minutes until brown. Add the aubergines and the reserved chopped mushroom and cook for a further 3-4 minutes, stirring occasionally. Season and add the freshly chopped herbs.
3.Meanwhile, place the mushrooms on a flat baking sheet, season, add butter and roast for 3-4 minutes.
4.Spoon the beef filling evenly over the mushrooms.
5.Serve with simply dressed salad leaves and baby cherry tomatoes.
This post includes a summary of a paper published in the Journal of Atherosclerosis Research Volume 4, Issue 4, 8 July 1964, Pages 289-312
Study title and authors: Cardiovascular disease in the Masai
G.V. Mann a, R.D. Shaffera, R.S. Anderson a, H.H. Sandstead a, H. Prendergast b, J.C. Mann b, S. Rose b, J. Powell-Jackson b, S. Moitanik b, J. Ol Monah b, S.M. Isaac b, Onesimo H. Msangi b, E. Frank b, J. Martin c, J. Lane c, I. Rasmussen c and K. Dicks c
The Nutrition Division, Vanderbilt University Medical School, Nashville, Tenn. (U.S.A.)
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
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.
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.
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.
Published in the Br J Nutr. 2009 Oct;102(8):1220-7. Epub 2009 May 19.
Associations between dietary macronutrient intake and plasma lipids demonstrate criterion performance of the Multi-Ethnic Study of Atherosclerosis (MESA) food-frequency questionnaire.
Nettleton JA, Rock CL, Wang Y, Jenny NS, Jacobs DR.
Division of Epidemiology, School of Public Health, University of Texas Health Sciences Center, 1200 Herman Pressler, RAS E-641, Houston, TX 77030, USA. jennifer.a.nettleton@uth.tmc.edu
The study investigated the relationship of carbohydrate and fat intake with the levels of blood high density lipoprotein (good) HDL-cholesterol and (bad) triglycerides.
High HDL-cholesterol levels are associated with lower heart disease risk, see here, whereas higher triglyceride levels are associated with higher heart disease risk. See here.
This post includes a synopsis of a paper published in the Journal of the American Medical Association 1994;271:1421-1428 and a recipe for sausages with parsnip mash and mushrooms.
Study title and authors: Effects of Varying Carbohydrate Content of Diet in Patients With Non—Insulin-Dependent Diabetes Mellitus
Books:
Abhimanyu Garg, MBBS, MD; John P. Bantle, MD; Robert R. Henry, MD; Ann M. Coulston, RD; Kay A. Griver, RD; Susan K. Raatz, MS, RD; Linda Brinkley, RD; Y-D. Ida Chen, PhD; Scott M. Grundy, MD, PhD; Beverley A. Huet, MS; Gerald M. Reaven, MD
From the Center for Human Nutrition and Department of Internal Medicine (Drs Garg and Grundy) and the General Clinical Research Center (Dr Garg and Mss Brinkley and Huet), University of Texas Southwestern Medical Center at Dallas; Department of Internal Medicine, Stanford (Calif) University School of Medicine (Drs Chen and Reaven and Ms Coulston); Department of Medicine, University of Minnesota, Minneapolis (Dr Bantle and Ms Raatz); Department of Medicine, University of California—San Diego (Dr Henry); and the Veterans Affairs Medical Center, San Diego, Calif (Dr Henry and Ms Griver).
The objective of the study was to determine the effects of a diet high in carbohydrate versus a diet high in fat on blood sugar and cholesterol values in patients with diabetes. 42 patients were involved in the study and they received a diet of either:
(i) 55% carbohydrate, 30% fat (high carbohydrate diet)
(ii) 40% carbohydrate 45% fat (high fat diet)
The study found that:
(a) The high carbohydrate diet increased (bad) triglyceride levels by 24% compared to the high fat diet.
(b) The high carbohydrate diet increased (bad) very low-density lipoprotein cholesterol (VLDL) levels by 23% compared to the high fat diet.
(c) The high carbohydrate diet increased (bad) daylong insulin levels by 9% compared to the high fat diet.
•2 garlic cloves, minced;
•2 lb parsnip, coarsely chopped;
•2 tsp cooking fat;
•5 tbsp butter or ghee;
•1 lb button mushrooms;
•1/2 cup coconut milk or heavy cream;
•2 tbsp chopped fresh oregano;
•Pinch of nutmeg;
•Salt and pepper to taste;
Preparation:
1.Boil the parsnips for about 15 minutes, until soft.
2.Drain the water, add half the butter, the coconut milk or heavy cream, a pinch of nutmeg and salt and pepper to taste and mash well with a potato masher. You can also use a food processor for convenience. Reserve the mashed parsnips in the covered pot so they stay warm.
3.Heat a large skillet over medium heat and cook the sausages in a large skillet with the cooking fat for about 15 minutes, turning occasionally.
4.Set the sausages aside and add the mushrooms to the already hot skillet with the other half of the butter. Cook until well browned, about 5 minutes and add the chopped oregano.
5.Serve the mashed parsnips covered with the sausages, mushrooms and all the drippings.
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.
This post features a synopsis about a study published in Swiss Medical Weekly 2 0 0 4 ; 1 3 4 : 7 2 0 – 7 2 4 and a recipe for pork and chicken stir fry
Study title and authors: Books:
LDL size: does it matter?
Kaspar Berneisa, Manfredi Rizzob
a University Hospital Bruderholz, Department of Internal Medicine, Switzerland
b Department of Clinical Medicine and Emerging Diseases, University of Palermo, Italy
Berneisa reviewed the evidence concerning LDL cholesterol size and disease.
There are basically two different types of low density lipoprotein cholesterol (LDL). These are classified as (good) pattern A which are large and 'fluffy' and (bad) pattern B which are small and 'dense'.
Berneisa notes that:
(a) Pattern B small dense LDL have been accepted as a heart disease risk factor.
(b) Pattern B small dense LDL are associated with a greater than two fold increased risk for developing type 2 diabetes.
(c) It has been shown that a very low fat, high carbohydrate diet can increase pattern B LDL.
(d) High fat diets are associated with an increase of pattern A large LDL and a decrease of pattern B small dense LDL.
Preheat 12 inch non-stick skillet or wok to medium high.
In batches so as not to crowd, stir fry chicken and pork with olive oil and pepper (3 batches requires 1 T olive oil for each). Takes 1-2 minutes for each batch.
Remove cooked meat from pan and set aside.
Add 1 T olive oil to pan with broccoli and julienne vegetables. Cover skillet with lid 3 - 4 minutes.
Remove lid and stir fry by tossing consistently for 1 minute. Clear area in center of pan with spoon and add garlic and red pepper. Cook 1 minute. Toss and then add mushrooms, olive oil and stir fried meat back to pan. Cover and heat 2-3 minutes.
Turn off heat and transfer stir fry to large serving platter and garnish with roasted sesame seeds.
Japan, intermediate in Hawaii, and highest in California. However this difference of occurrence had not been explained by dietary factors, and may be due to social and cultural differences. 
: 
Powell-Jackson b, S. Moitanik b, J. Ol Monah b, S.M. Isaac b, Onesimo H. Msangi b, E. Frank b, J. Martin c, J. Lane c, I. Rasmussen c and K. Dicks c
disease.
. 
. See 
.
