It is therefore important to focus on the types of fat being consumed in a diet (mono, poly, trans or saturated fats), rather than the overall levels of fat being consumed.
The types of fat in the diet determine the amount of total, HDL, and LDL cholesterol in the bloodstream. Monounsaturated fats, are found in high concentrations in vegetable oils (olive, peanut ,canola oils), seeds (pumpkin, sesame), nuts (almonds, hazelnuts, pecans) and avocados.
The primary source of trans fats is through partially hydrogenated vegetable oils – made by heating vegetable oil in the presence of hydrogen gas, causing the oil to become solid, more stable and less likely to spoil. Animal products (red meat, poultry and dairy products) are the prime sources of saturated fats (with the exception of a few vegetable oils and junk foods).
Recommendations to reduce or limit dietary intake of saturated fats are made by Health Canada, the US Department of Health and Human Services, the UK Food Standards Agency, the Australian Department of Health and Aging, the Singapore Government Health Promotion Board, the Indian Government Citizens Health Portal, the New Zealand Ministry of Health, the Food and Drugs Board Ghana, the Republic of Guyana Ministry of Health, and Hong Kong's Centre for Food Safety.
Reducing dietary fat intake represents a conceptually new approach to further improve outcome of patients with breast cancer. You’re interested in switching from the sugar-burning Carb Paradigm to the Fat Paradigm, and you understand that you should be eating more animals and fewer carbs to lose weight, right? Ditch grains: refined grains, whole grains, bread, pasta, muffins, biscuits, bagels, cereal, baked goods, pancakes.
Ditch sugar: white sugar, candy, cake, cookies, pastries, milk chocolate bars, high fructose corn syrup, soda, milkshakes masquerading as coffee drinks. Eat animals from the sea: salmon, sardines, trout, mackerel, crab, shrimp, oysters, mussels, clams. Eat unlimited produce: leafy greens of all kinds, colorful plants, berries, cruciferous vegetables, assorted fruits, roots, and tubers.
All of this and then some is nicely summarized in The Primal Blueprint Food Pyramid (click to enlarge).
This is the fourth of a 7-part course on how to achieve lifelong health with the Primal Blueprint.
While bad fats (saturated & trans fats) lead to an increase in bad cholesterol levels (LDL) that clog our arteries, good fats (unsaturated fats) increase good cholesterol levels (HDL) that help dispose of excess cholesterol in the blood.
This chemistry is solved by the body packaging fat & cholesterol into tiny, protein-covered particles called lipoproteins, which can mix easily with blood and flow with it. HDL cholesterol can be looked at as the garbage-truck of the bloodstream, collecting and getting rid of excess cholesterol. While a certain amount of fat is required for the healthy functioning of cells (and thus a certain level of triglycerides is good for the body), an excess of triglycerides (or fat) has a number of adverse health effects. People mistakenly consider the total amount of fat in their diet, as an indicator of its health effects.
Often, people opting for a low-fat diet, end up cutting back on fats that are good for the heart, along with the harmful fats.
Unsaturated fats are liquids at room temperatures, and are predominantly founds in foods from plants (such as vegetable oils, nuts and seeds).
Polyunsaturated fats are found in high concentrations in vegetable oils (sunflower, corn, soybean, flaxseeds), flax seeds, walnuts and fish.
Higher levels of LDL and triglycerides in the blood is one of the leading causes of heart diseases, cancers and diabetes.
Meat (both red meats & poultry) and Dairy products (milk, cheese, yogurts) are amongst the highest sources of saturated fats.
These properties are highly appealing to the processed food industry, leading to most fried snacks & fried restaurant foods, being leading sources of trans fats.
By replacing animal products for plant based foods, saturated fats are replaced by unsaturated fats, with significant positive implications towards prevention of heart diseases, cancer and diabetes. John McDougall on his recommended starch & plant food based diet that helps prevent leading diseases.
You get that, owing to their recent introduction into the human diet, people aren’t adapted to eating these foods.
I’ve given you a few basic tools to identify what foods might be preventing fat loss and promoting poor health, so you generally know what not to do, but now you want the details on what you should be doing. Favor grass-fed and pastured animals, which have better fatty acids and contain more vitamins and minerals (and taste better!). Wild-caught fish are best, though farmed shellfish are usually raised exactly like wild shellfish and thus are fine. Cumin, coriander, thyme, rosemary, sage, chili powder, mint, turmeric, and cayenne are a few of my favorites, but you can use anything else you like. Fat plays an important part of cell membranes, helping govern what gets into cells and what comes out.
When there is too much LDL cholesterol in the blood, these particles form deposits in the walls of our arteries. However, what really matters is the type of fat (not so much quantity) consumed and the total calories in the diet. Replacing animal products for plant based foods in our diet, helps raise levels of good fats at the expense of bad fats, helping combat heart diseases, cancer and diabetes. Omega – 3, is an important type of polysaturated fat, that cannot be made in the body and therefore needs to be consumed through external sources. While most plant based products have little or no saturated fats, certain vegetable oils (coconut, cottonseed, palm kernel) and prepared foods have high levels of saturated fats.
You see that contrary to being health-giving, grains, vegetable oils, and sugar are actually destroying our health and making us fat and sick. Spices and herbs add flavor to dishes and prevent the breakdown of vital nutrients during cooking so that when you add spices or herbs, your food tastes better and is actually healthier for you.
I certainly don’t, which is why I created Primal Fuel, a whole foods-based meal replacement shake. The body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds.
Such deposits, called plaque, narrow arteries and limit blood flow, eventually leading to a heart attack or a stroke. Bad fats (primarily trans and saturated fats) are bad for health – as they lead to a buildup of harmful LDL (low density lipoproteins) and triglycerides in the body. Due to other health issues relating to fish, the best sources of omega-3 oils include seeds (chia seeds, flax seeds), vegetable oils (flaxseed, canola, soybean) and walnuts. Fats are also biologically active molecules that can influence how muscles respond to insulin's "open up for sugar" signal; different types of fats can also fire up or cool down inflammation. However, good fats (primarily mono and poly saturated fats) are good for health – as they lead to a buildup of healthy HDL (high density lipoproteins) in the body.
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