Fats and Cholesterol

Fats fall into two categories: saturated and unsaturated. Unsaturated fats can be either monounsaturated or polyunsaturated. Unsaturated fats are better for you than their saturated counterparts, since consuming saturated fats raises the level of cholesterol in the blood. Saturated fats do this in two ways: They help create more cholesterol in the liver, and they suppress LDL receptors on liver cells, reducing the speed of removal of LDL from the blood.

Saturated fats are primarily found in foods of animal origin, such as butter, egg yolks, lard, milk, ice cream, meat, and poultry. They are also prevalent in chocolate, coconut and its oils, vegetable shortening, and palm oil. Saturated fats are solid at room temperature.

Unsaturated fats, on the other hand, are liquid at room temperature. Foods that contain monounsaturated fats and polyunsaturated fats may help to decrease your blood-cholesterol level if substituted for foods containing saturated fats.b While polyunsaturated fats, common in corn oil and sunflower-seed oil, reduce both good and bad cholesterol, monounsaturated fats, plentiful in olive oil and canola oil, reduce only the bad cholesterol without affecting the good cholesterol.

Fats, of course, are a necessary part of our diet. Without them, for instance, there would be no absorption of vitamins A, D, E, and K. The fat requirements of the body, however, are very small. They are easily met through the consumption of vegetables, beans, grains, and fruits. So minimizing the intake of saturated fats does not deprive the body of needed nutrients.

Why Reduce Fats and Cholesterol

Will a diet rich in fats and cholesterol always increase blood cholesterol? Not necessarily. Thomas, mentioned in the opening article, decided to take a blood test after his interview with Awake! The results revealed that his cholesterol levels were within the desired limits. His liver was evidently able to keep the cholesterol level regulated.

This, however, does not mean that Thomas is risk free. Recent studies indicate that dietary cholesterol may affect the risk of coronary heart disease independently of its effect on blood cholesterol. “Cholesterol-rich foods promote heart disease even in people with low blood cholesterol,” says Dr. Jeremiah Stamler, of Northwestern University. “And that’s why eating less cholesterol must be of concern to all people, irrespective of their blood cholesterol level.”

There is also the matter of fat in the diet. Too much fat in the blood, be it from saturated or unsaturated fat in the food, causes red blood cells to clump together. Such thickened blood does not pass through the narrow capillaries, causing the tissues to be deprived of needed nutrients. Clumped cells moving along the arteries also disrupt the oxygen distribution to artery walls, causing surface damage, where plaque can easily begin to form. But there is another danger in consuming excessive amounts of fat.

Cancer and Diet

“All fats—saturated and unsaturated—are involved in the growth of certain kinds of cancer cells,” says Dr. John A. McDougall. One survey of the international incidence of colorectal cancer and breast cancer showed alarming differences between Western nations, where diets are high in fat, and developing nations. In the United States, for example, colorectal cancer is the second most common cancer for men and women combined, while breast cancer is the most common for women.

According to the American Cancer Society, groups of people who relocate to a country with high incidences of cancer eventually develop the cancer rate of that land, depending on the length of time it takes for them to switch to the new life-style and diet. “Japanese immigrants to Hawaii,” notes the cancer society’s cookbook, “are developing a Western cancer pattern: high for colon and breast cancer, low for stomach cancer—the reverse of the Japanese pattern.” Evidently, cancer is linked to diet.

If your diet is high in total fat, saturated fat, cholesterol, and calories, you need to make some changes. A good diet can lead to good health and can even reverse many ill effects of a bad diet. In view of such options as painful bypass surgery, which often costs $40,000 or more, this is surely desirable.

The third tier has two smaller sections. One section has such foods as milk, yogurt, and cheese; and the other includes meat, poultry, fish, dry beans, eggs, and nuts.a Only moderate amounts of foods should be eaten from these groups. Why? Because most of these foods are rich in cholesterol and saturated fat, which can increase the risk of coronary disease and cancer.

An important factor for everyone is keeping dietary-fat intake below 30 percent of total calories and saturated fat below 10 percent. You can do this without becoming a vegetarian and without unduly sacrificing your enjoyment of eating. How?

An Important Key

“Substitution is the key,” says Dr. Peter O. Kwiterovich, of The Johns Hopkins University School of Medicine. “Substitute foods low in total fat, saturated fat, and cholesterol for foods high in these fats.” Use vegetable oil and soft margarine in place of animal fat, solid shortening, or ghee—a clarified butter commonly used in India. Avoid the use of such vegetable oils as palm oil and coconut oil, which are high in saturated fats. And drastically limit your consumption of commercially made bakery products—doughnuts, cakes, cookies, and pies—since they commonly contain saturated fats.

In addition, substitute skim or low-fat (1 percent) milk for whole milk, margarine for butter, and low-fat cheeses for regular cheeses. Also, replace ice cream with ice milk, sherbet, or low-fat frozen yogurt. Another way to decrease cholesterol in your diet is to reduce your consumption of egg yolks to one or two per week; use egg whites or egg substitutes in cooking and baking.

Meat is listed in the same section of the Food Guide Pyramid as poultry and fish. However, fish, chicken, and turkey often contain less fat per serving than such meats as beef, lamb, and pork, depending on the cuts used and the method of preparation. Regular hamburger, hot dogs, bacon, and sausage are usually especially high in saturated fat. Many dietitians recommend limiting the amount of lean meat, fish, and poultry consumed per day to no more than six ounces [170 g]. Although organ meats, such as liver, may have dietary benefits, it should be remembered that they are frequently high in cholesterol.

Between regular meals many people enjoy snacks, which often consist of potato chips, peanuts, cashews, cookies, candy bars, and so forth. Those who recognize the value of a healthful diet will replace these with low-fat snacks that include homemade popcorn without added butter or salt, fresh fruit, and raw vegetables like carrots, celery, and broccoli.

Keeping Count of Calories

When you center your diet on complex carbohydrates instead of high-fat foods, there are positive benefits. You may also lose weight if you are overweight. The more grains, vegetables, and beans you can substitute for meat, the less fat you’ll be accumulating on your body.

When Eating Out

Fast-food restaurants have become popular. But caution is needed because the foods they offer are usually high in saturated fat and calories. A large or double hamburger, for example, contains between 525 and 980 calories—many of them from fat. Often, fast foods are fried or served with fattening cheeses, toppings, or dressings. Eating such meals will likely take its toll on your health.