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 Low Fat Diets and Heart Disease. Show all posts
Showing posts with label Low Fat Diets and Heart Disease. Show all posts
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.
The aim of the study was to compare the effects of a Paleolithic "Old Stone Age" diet and a low fat diabetes diet in patients with type II diabetes not treated with insulin. The study include 13 type II diabetic patients who consumed each diet for three months.
The diets comprised of:
(i) "Old stone age diet". 32% carbohydrate, 24% protein 39% fat. Meat consumption was 90% higher, egg consumption 163% higher and cholesterol consumption was 58% higher on the "old stone age diet" compared to the low fat diabetes diet. Also no sweetened drinks were consumed.
(ii) Low fat diabetes diet. 42% carbohydrate, 20% protein, 34% fat. Cereals consumption was 1463% higher, bread consumption 240% higher and potato consumption was 116% higher on the low fat diabetes diet compared to the "old stone age diet." Also 38 grams per day of sweetened drinks were consumed.
The study found:
(a) Compared to the diabetes diet, the old stone age diet resulted in 0.4% lower HbA1c levels.
(b) Compared to the diabetes diet, the old stone age diet resulted in 0.4 mmol/l (35 mg/dL) lower triglyceride levels.
(c) Compared to the diabetes diet, the old stone age diet resulted in 4 mmHg lower diastolic blood pressure levels.
(d) Compared to the diabetes diet, the old stone age diet resulted in an extra 3 kg in weight loss.
(e) Compared to the diabetes diet, the old stone age diet resulted in .08 mmol/l (3 mg/dL) higher levels of high density lipoprotrin (HDL) cholesterol.
All the measurements above show, that for patients with type II diabetes, the "old stone age diet" lowers the risk of heart disease and diabetes compared to a low fat diabetes diet.
This study was published in the American Journal of Clinical Nutrition Vol. 70, No. 6, 992-1000, December 1999
Study title and authors:
HDL-subpopulation patterns in response to reductions in dietary total and saturated fat intakes in healthy subjects
Lars Berglund, Elizabeth H Oliver, Nelson Fontanez, Steve Holleran, Karen Matthews, Paul S Roheim, Henry N Ginsberg, Rajasekhar Ramakrishnan, Michael Lefevre and for the DELTA Investigators
Department of Medicine and Pediatrics, Columbia University College of Physicians and Surgeons, New York; Pennington Biomedical Research Center, Baton Rouge, LA; and the Department of Physiology, Louisiana State University Medical School, New Orleans.
High-density lipoproteincholesterol (HDL-C) is known as the "good cholesterol". The American Heart Association give the advice that it may help to prevent heart disease.
The objective of the study was to investigate the effect of reductions in total and saturated fat intakes on High-density lipoproteincholesterol levels.
The study included 103 people of all ages and races who consumed one of three diets for 8 weeks.
The diets were either:
(i) 34.3% total fat,15.0% saturated fat (High saturated fat diet)
(ii) 28.6% total fat, 9.0% saturated fat (American Heart Association Step I diet)
The study found that the more that total fat and saturated fat was reduced, the more that the protective High-density lipoproteincholesterol was reduced. I.E. the low saturated fat diet reduced the protective High-density lipoproteincholesterol the most. This applied to all types of High-density lipoproteincholesterol.
To conclude: This study shows that a low fat diet increases heart disease risk.
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.
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 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 paper published in the Journal of Nutrition 1996 Apr;126(4 Suppl):1031S-41S and a recipe for steak and eggs.
Study title and authors: Considerations about dietary fat restrictions for children.
Lifshitz F, Tarim O.
Maimonides Medical Center, Brooklyn, NY, USA.
The paper examined the evidence regarding the appropriateness of low fat diets for children.
The review found:
(a) There is no data demonstrating any beneficial effects of low fat diets starting in childhood for children.
Books:
(b) Dietary fat restriction in early life has not been shown reduce disease incidence.
(c) Low fat diets in children are linked with suboptimal growth and development. Recent studies have shown an association between short stature and/or nutritional status and deficiencies in intrauterine and early life with coronary artery disease in adulthood.
(d) Low fat diets may lower (the good) high density lipoprotein cholesterol levels.
(e) Low fat diets may lower total cholesterol levels. However low total cholesterol levels may be associated with increased mortality, including deaths due to accidents, which is most important in children.
(f) Problems of associated psychological consequences, family conflicts and cost should not be ignored while implementing a low fat diet.
Lifshitz notes many qualities of dietary fat and that it is an essential component of a well-balanced diet:
(i) In addition to being an efficient energy source, fat, compared with other macronutrients, has the advantage of carrying more energy in a smaller volume. This is of vital importance for children who have limited intake capacity but extraordinary energy needs.
(ii) Fat and cholesterol constitute an essential structural element of the cellular membranes.
(iii) Essential fats are vital for the central nervous system including visual development and intelligence.
(iv) High blood pressure and clogged arteries may be among the consequences of insufficient essential fats. Therefore, low fat diets that could lead to essential fat deficiencies could be detrimental rather than beneficial.
(v) Fat is also necessary as a vehicle to carry the fatsoluble vitamins (A,D,E,K). Numerous studies have shown that low fat diets lead to vitamin and mineral deficiencies either because they are not consumed in adequate amounts in restricted diets or their absorption is decreased when fat intake is inadequate.
(vi) Low cholesterol diets may lead to hormonal problems as all adrenocortical hormones (such as aldosterone and cortisol) are synthesized from cholesterol.
To conclude: Low fat diets may be detrimental to childrens health.
Ingredients:
•1 good quality large steak (filet, surloin, ribeye, …);
•2-3 tbsp of your favorite cooking fat (tallow, butter or ghee are excellent here);
Food Mall: Rib Eye Steak
•2 free range eggs;
•Paprika to taste;
•Salt and pepper to taste;
Preparation:
1.Note: Let stand your steak for about 40 minutes at room temperature for a perfectly cooked and juicy result.
2.Heat a pan over medium-high heat and add 2 tbsp of your chosen cooking fat.
3.Season your steak with sea salt and freshly ground black pepper and add to the hot pan.
4.Cook the steak to your likings. About 3 minutes of each side will usually give you a nice and medium rare steak.
5.Remove the steak from the pan, set aside and lower the temperature to medium-low. Add the rest of the cooking fat.
6.Crack open the eggs in the hot pan, cover, season to taste with some paprika, salt and pepper and cook until the whites are just set.
7.Serve the steak with the eggs either on top or on the side and make sure to dip the juicy hot meat in the runny yolk for complete satisfaction.
This post includes a synopsis of a paper published in Social Science and Medicine Volume 39, Issue 3, August 1994, Pages 433-447 and a recipe for ground lamb with pumpkin, squash, and mushrooms.
Study title and author: The questionable wisdom of a low-fat diet and cholesterol reduction
Dale M. Atrens
Department of Psychology, The University of Sydney, Sydney 2006, N.S.W., Australia
In this review of heart disease, low-fat diets and cholesterol Atrens notes:
(a) An examination of the foundations that a low-fat diet and cholesterol reduction are essential to good cardiovascular health suggests that in many respects it was ill-conceived from the outset and, with the accumulation of new evidence, it is becoming progressively less tenable.
(b) Many studies have variously suggested that the relationship between dietary fat intake and death from heart disease is positive, negative and random. These data are incompatible with the view that dietary fat intake has any causal role in cardiovascular health.
(c) High cholesterol is as frequently associated with increased overall life expectancy as with decreased life expectancy. These findings are incompatible with labelling high cholesterol an overall health hazard.
(d) Numerous studies have shown that lifestyle and dietary advice to lower cholesterol levels is as likely to increase death from cardiovascular causes as to decrease it.
(e) The only significant overall effect of cholesterol-lowering that has ever been shown is increased death rates.
To conclude: Low fat diets and cholesterol lowering do not lower heart disease rates. However actively lowering cholesterol values results in an increase in death rates.
1 15 ounce can organic pumpkin
1 large yellow squash
8 ounces of sliced mushrooms
1 medium sweet-yellow onion
Crushed red pepper flakes
Coconut oil
Garlic powder
Black pepper
Salt
Directions:
Firstly chop onion and squash into bite-sized pieces. Open can of pumpkin. Then melt 2 tablespoons of coconut oil over medium heat in a wok. Add onions and stir-fry until they begin to soften. Add squash and mushrooms. Add salt, black pepper, and garlic powder to taste. Don’t fear your spices. A good dusting of spice brings out great flavor. Stir mixture well, cover and let cook on low while you brown the meat. Add ground lamb to a large skillet over medium heat. Use a spatula to break the lamb into small chunks and stir frequently as it browns. Add salt, black pepper, garlic powder, and crushed red pepper flakes to taste and continue stirring until the meat is completely browned. Browned lamb produces a fair amount of grease. Pour off as much grease as you can and then stir the meat in with the vegetables in the wok. Stir in pumpkin. Add salt, black pepper, and garlic powder to taste. Let the mixture simmer covered for a few minutes and then serve.
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.).
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.
■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!
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
(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.
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.
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.
•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!
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.
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.
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.
disease.
: 
: 
.
:
