The fat you eat is the fat you wear. At least that’s the case when it comes to saturated and trans fat. We know lower the total cholesterol, then lower the risk of stroke, heart disease, atherosclerosis, and certain types of cancers. We also know that a low carb – high fat diet impairs exercise and endothelial function. There’s much debate on whether dietary cholesterol affect serum cholesterol. In studies for people following meat-based diet where 85% or more of their caloric intake was from red meat. Their Low-density lipid protein, LDL cholesterol was significantly increased. Higher LDL is a major risk factor for heart disease. You know, the number one cause of death in America.
Only about 20% of dietary cholesterol in the blood comes from food, and the rest in manufactured by the liver. Excess cholesterol in the blood is a risk factor for heart disease. Cholesterol plays a crucial role in production of vitamin D and hormones like testosterone and estrogen. Lipid proteins assist with the movement of cholesterol throughout the blood, and the different types of lipid proteins are:
- Chylomicrons are very large particles that mainly carry triglycerides (fatty acids from your food). They are made in the digestive system and so are influenced by what you eat.
- Very-low-density lipoprotein (VLDL) particles also carry triglycerides to tissues. But they are made by the liver. As the body’s cells extract fatty acids from VLDLs, the particles turn into intermediate density lipoproteins, and, with further extraction, into LDL particles.
- Intermediate-density lipoprotein (IDL) particles form as VLDLs give up their fatty acids. Some are removed rapidly by the liver, and some are changed into low-density lipoproteins.
- Low-density lipoprotein (LDL) particles are even richer in pure cholesterol, since most of the triglycerides they carried are gone. LDL is known as “bad” cholesterol because it delivers cholesterol to tissues and is strongly associated with the buildup of artery-clogging plaque.
- High-density lipoprotein (HDL) particles are called “good” cholesterol because some of them remove cholesterol from circulation and from artery walls and return it to the liver for excretion.
The liver can manufacture all cholesterol the body requires, so dietary cholesterol is not required. High dietary saturated fat and cholesterol is associated with higher serum cholesterol. For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication.
Not all fat is the same! Saturated and transaturted fats are mostly animal tissue, fried oils and more. There’s another form of fat that’s health promoting called omega-3 fatty acid.
Omega-3 fatty acids are a group of three essential types of fat: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid. (DHA) ALA, the most common omega-3 fatty acid in Western diets, is found in plant oils (canola, soybean, flax), and nuts. EPA and DHA are primarily found in fatty fish like salmon, mackerel, and sardines. Omega-3s, being polyunsaturated fats, serve as healthier alternatives to saturated fats in the diet, contributing to various health benefits.
It’s worth noting that these fatty acids play crucial roles in supporting overall health, including heart health, brain function, and reducing inflammation
