List of good saturated fat foods worse,diet plans meals lose weight,quick easy ways to lose weight naturally video - You Shoud Know

22.01.2015
As well we know, appropriate diet is very crucial when it comes to lowering high blood pressure (hypertension) with lifestyle approaches. In addition, systolic pressure is the measurement of force against the artery walls when your heart pumps blood. Actually, it is ok to get some sodium from your diet, but make sure you get it not too much. If you have hypertension, the following are list of bad foods rich in salt you should restrict in your diet (reference; Canadian Nutrient File 2011). Rice (especially brown rice), barley, quinoa, oats and wheat are some grains low in sodium. In general, most frozen fruits and vegetables contain very little salt – even some of them are free of salt. The following are other foods rich in sodium that you may not expect before (according to an outline released by the U.S. Other foods rich in salt that may shock you include; a cup of spaghetti sauce (it contains about 1,203 mg of sodium), a cup of seasoned bread crumbs (2,111 mg), and a packet of dehydrated onion soup mix can contain almost 3,132 mg of sodium!
Most of salt found in foods that you eat are added in processing (though salt also can be found naturally in certain foods – but only in small amounts). See also some helpful ideas on how to make and cook foods low in salt or even free in salt in this section! According to DASH diet, the recommended total fat intake a day for hypertensive people should be lower than 27 percent of their total calories – and most of their total fat intake should come from healthy fats (unsaturated fats). Saturated fats and trans-fat foods can increase your LDL (it stands for low density lipoprotein – and it is commonly considered as ‘bad cholesterol’). Foods high in cholesterol also can cause high cholesterol, but saturated fats are more harmful and can cause more impact on the raised LDL level in your bloodstream. Full your diet with more healthy unsaturated fats so thus most of your dietary fat doesn’t come from unhealthy fats. Avocados, fish (like tuna and salmon), and some nuts are great sources of unsaturated fats. Experts have confirmed that too much drinking alcohol can be bad for your heart and cardiovascular system. So if you drink, ensure your do it so moderation (not more than one drink a day for women, and not more than 2 drinks for men – recommended by the American Heart Association)! Medium chain FA, commonly called medium chain triglycerides (MCT) are formed when three MCFA are bound together as a “tri”-glyceride molecule. In fact, a New York Times article goes on to say how lauric acid the main fatty acid in coconut oil actually increases HDL. Extra virgin olive oil or EVOO and hazelnut oil are mostly made up of monosaturated fats like oleic acid which is also found in lard, tallow, avocado and eggs. Most people use animal fat and saturated fat interchangeably since we have been conditioned to believe that animal fat is synonymous with saturated fat and that both are bad for you.
One of the big problems is the oxidation of oils either before we eat them or after that makes them dangerous to human health. When cooking with good fats use the tropical oils or toasted sesame oil for sauteing at a higher heat setting (over medium).
Keep in mind that any product made with GMO seeds or grains will also be significantly higher in Roundup pesticide residues. SubscribeEnter your email address below to receive updates each time we publish new content. With our nutrition and fitness guides you will improve your health and become stronger easily. Many of us have heard the term saturated fats, but we may not understand exactly what saturated fats are, or how they work exactly. The first thing that you should know is that saturated and unsaturated fats are found in quite a few different foods and that they are completely different.
Since we know that too much saturated fat can raise your cholesterol and put you at risk for heart problems, the question then becomes how much saturated fat is safe to eat? The fact is, it is impossible to avoid having fat in our diet, but most people eat far too much fat, and when they do it is normally the saturated fats cause spikes in cholesterol and heart problems later in life. Now that we know all fats are not created equally, let's start with talking about monounsaturated fats. This article is taken from a talk I gave at the 29th Annual Meeting of the Doctors for Disaster Preparedness in Albuquerque last week, on the controversial subject of saturated fats. The medical establishment and government health authorities say that consumption of saturated animal fats is bad for us and causes heart disease. Animals and tropical plants contain saturated fats while plants outside the tropics have mostly unsaturated fats. A hundred years ago less than one in one hundred Americans were obese and coronary heart disease was unknown.
In 1913 a Russian physiologist fed high doses of cholesterol to rabbits and showed that cholesterol caused atherosclerotic changes in the rabbit’s arterial intima like that seen with human atherosclerosis. In 1948, government-funded investigators began following some 5,000 men and women in Framingham, Massachusetts to see who developed coronary heart disease. Ancel Keys, the father of K-rations for the military, published a study in 1953 that correlated deaths from heart disease with the percentage of calories from fat in the diet.
He followed this up with a more detailed Seven Country Study published in 1970, using three of the countries that were in the original six-country study – Italy, Japan, and the U.S. Next, in 1984 the Center for Science in the Public Interest, a consumer advocacy group, joined the fray and started to coerce fast-food restaurants and the food industry to stop baking and frying food with animal fats and tropical oils. The USDA dietary guidelines and the American Heart Association group trans fats and saturated fats together and demonize them both as solid fats. While there are plenty choices of healthy foods that can help lower blood pressure (BP), there are also some bad foods you need to restrict and avoid because they can cause bad impact on your BP. And as a result, your systolic blood pressure can increase because there will be more force against your artery walls – either for your diastolic blood pressure.
On the other hand, diastolic pressure is the measurement when your heart at rest or in between beats. The good news, although too much consumption of sodium can cause hypertension, but however it is also needed by the body in small amounts to help control your blood pressure!


But for people with hypertension, the dietary salt intake should be lower than 1,500 mg a day – recommended in DASH diet (the Dietary Approaches to Stop Hypertension)! But there are also some products of them that contain some sodium or even pretty high in sodium. Overtime, high bad cholesterol deposits in the bloodstream can cause narrowing and hardening arteries such as a condition called atherosclerosis. This is the major reason for why it’s important to restrict saturated fats – even if you don’t have hypertension.
These healthy fats are not only helpful to avoid excessive consumption of unhealthy fats, but some are also rich omega-3 fatty acids that can be good for the health of your heart in long term.
I apologize for being late on delivery of my recent blogs but my brother’ passing kept me occupied.
They can be saturated meaning that all of the carbon atoms have their full complement of hydrogen atoms bonded to them or they can be unsaturated in the form of omega 6 polyunsaturated fatty acids (?6 PUFA). There are other oils that for one reason or another are good for you and there are others that are very bad. Short chain fatty acids come from the bacterial breakdown of fiber in the gut into FA like butyrate which is anti-inflammatory. EVOO is rich in hydroxytyrosol a powerful anti-inflammatory polyphenol found in olives and known to be cardioprotective. Some nut oils are better than others: hazelnut is one of the best, walnut and almond oil are both high in polyunsaturated fats which are not healthy overall but are still good relatively speaking when compared to the bad fats on my list. Walter Willett of Harvard University found that by evaluating the best studies to date, no correlation existed between saturated fat intake and risk of heart disease. After you finish this section you’ll start to appreciate the fact that had I followed my cardiologist’s advice and continued to eat these dangerous fats I’d be dead.
Cooking your food in omega-6 vegetable oils produces a variety of very toxic chemicals, as well as forming trans-fats. Most vegetable oils are GM (genetically modified), including more than 90 percent of soy, corn and canola oils. Vegetable oils contribute to the overabundance of damaged omega-6 fats in your diet, throwing off your omega-6 to omega-3 ratio. These are known to suppress immunity, especially cell mediated immunity, and they are frequently and easily oxidized without heating, which converts them into especially harmful oils. One of the most disturbing features of omega 6 FA’s is that they also contribute to the generation of cancers, the spread of metastasis, and the increase in growth of tumors. Omega 6 oils should be removed from your kitchen pantry and replaced with EVOO and other fats on the good list.
While we have been told to avoid saturated fats, most of us don’t know why and moreover, whether unsaturated fats should be avoided as well.
The exact amount depends upon the calories that you eat, but most experts agree that less than 10% of your calories should come from saturated fats.
That includes the ten percent from saturated fats previously discussed, so you can make up the difference with unsaturated fats, above the saturated fats that you eat, to a maximum of thirty percent. Try to stick to the recommended amounts of saturated and unsaturated fats and you will be thankful for it later on, as well as being on your way to creating healthy eating habits that will do much more than keep cholesterol in line. These are fats manufactured to create shelf stable foods for the grocery store, and are also sold in the form of household cooking oils.
According to the lipid hypothesis – the label used for the diet-cholesterol theory of heart disease – saturated fats raise serum cholesterol levels, and high blood cholesterol causes obstructive plaques to form in arteries, called atherosclerosis. This pathologic process causes coronary heart disease and the need for coronary artery bypass surgery, which is what I do. The carbon atoms of saturated fats have a full complement of hydrogen atoms attached to them.
Over the ensuing decades other investigators did atherosclerosis research on cholesterol-fed rabbits, which they cited in support of the diet-cholesterol theory of heart disease. They found that people with elevated cholesterol were more likely to be diagnosed with CHD and die from it. He found that fat consumption was associated with an increased rate of death from heart disease in the six countries that he studied. Department of Agriculture and Department of Health and Human Services has published every five years an updated Dietary Guidelines for Americans.
I will be sending out new blogs probably every other week instead of every week because of new time constraints.
The lists below come from a slide I use in seminars and teaching on proper diet and nutrition. The first cold pressing EVOO is the olive oil to use since it is the only one with high levels of polyphenols. This fat has been shown to dramatically decrease the risk for breast, colon and possibly prostate cancer. Although many of the nut oils are high in ?6PUFA they contain other elements that help to reduce CVD risk.
The very worst are the TFA simply because they are completely unnatural and have very powerful inflammatory actions which I will discuss later. Frying destroys the antioxidants in oil, actually oxidizing the oil, which causes even worse problems for your body than trans-fats. They provide the starter molecules for the production of a key inflammatory fatty acid called arachidonic acid (pronounced arakidonic) or AA. Here is some information on the differences between saturated fats and unsaturated fats and how you should use them.
For instance, on a 2000 calorie per day diet, 200 of your calories should be coming from products that have saturated fat. That means, for a 2000 calorie per day diet, you should be getting 600 calories or less from fats, and 200 or less or those should be from saturated fats.
Eating a lot of these will go a long way to keeping down our bad cholesterol (also known as LDL cholesterol).
Trans Fat can be identified by the word "hydrogenated", or the words "partially hydrogenated" in the list of ingredients on a product.
This straightens out the fatty acid molecules and packs them closer together, giving vegetable oil so treated a solid texture like lard. Now, a century later, the two most common causes of death are coronary heart disease and cancer, which account for 75 percent of all deaths in this country.


This study further cemented the association of fat consumption and death from heart disease, which led to the McGovern Report. The most recent one, published in December 2010, recommends reducing saturated fat intake to 7 percent of caloric intake, down from its previously recommended 10 percent. It turns out that every cell in the body can make certain powerful hormones called eicosanoids from the FA’s we eat. It is not intended to be an exhaustive list but I did try to jot down the most common oils you’ll encounter. The PREDIMED study found that eating a handful of nuts per day and the liberal use of EVOO dramatically reduced the risk for stroke among other things. Heating these delicate oils will alter their molecular structure and render them less powerful as an anti-inflammatory substance. AA goes on to give you a variety of inflammatory prostaglandins which contribute to pain, decreased blood flow, and cellular aging.
If you were to figure it out in grams, you can assume 1 gram of fat for each 10 calories, so on a 2000 calorie per day diet, around 20 grams should be your maximum.
That is why it is quite common for monounsaturated fats to be referred to as heart healthy fats. Artificially created trans fats have hydrogen atoms that wind up being located on opposite sides of the carbon double bond, which straightens the molecule out and makes it mimic saturated fat. But the Center for Science in the Public Interest’s well-orchestrated saturated fat attack coerced McDonalds and other fast-food chains to switch to partially hydrogenated, trans-fat vegetable oil.
Because of their chemical structure, the cheap seed oils form inflammatory eicosanoids which I will define in the next section. Listed are good and bad fats, ones that reduce inflammation and the pro-inflammatory fats respectively. For health maintenance try a tablespoon per day, or cook with it since it is heat stable and reusable also because of its stability. Some have suggested that the high intake of EVOO in both Crete and Sicily may account for the longevity of these islanders.
A quick literature search confirms the multitudes of studies that put nuts in the very good for you category. Once a cooking oil becomes oxidized it takes on a new role as a pro-oxidant: a free radical maker. The whole omega 6 FA thing got started when researchers discovered that the omega 6’s reduced total and LDL cholesterol. Unsaturated fats are heart healthy and can lower LDL cholesterol and raise HDL cholesterol. Various studies have shown that they are a leading cause for increased heart disease, and many other medical conditions. They are also used prolong the shelf life of bakery products, snack chips, imitation cheese, and other processed foods.
Procter and Gamble published a free cookbook with 615 recipes, from pound cake to lobster bisque, all of which required Crisco.
The Cretans also eat greens with every meal choosing from among thousands found in the mountains and foothills. This definitely does not make the list of healthy cooking oils, and is being phased out in food preparation at many dining establishments. There are 30,000 of them now – a 60-fold increase for a population that has only doubled since 1950.
The company succeeded in demonizing lard, and during the 20th century Crisco and other trans fat vegetable oils gradually replaced saturated animal fats and tropical oils in the American diet. On the rare occasion that I eat this kind of food, such as Christmas day, I’ll fry bacon, Canadian bacon, eggs and French toast using coconut oil.
Use the expensive EVOO first cold press for all of your non-heat related activities like for salad dressing. It’s best to get your CLA from pastured animal products such as butter and full-fat cheeses. These are the oils that nutritionists and cardiologists have been telling you for decades to consume more of because they lower your LDL. It’s true they can lower cholesterol but they also generate oxLDL and AA among other decidedly unhealthy things.
Use every day EVOO for cooking at lower heat levels, and use the saturated fats like coconut for high heat sauteing. While your ?6PUFA oxidizes on your plate as you are eating, the Elites loudly proclaim they are good for your heart because of this LDL lowering effect. It’s only a matter of time before the public learns the truth regarding the dangers of the omega 6 oils which include all of the fats listed in the last two categories above: canola, safflower, sunflower, corn, cotton, soy, grape seed and peanut oil to name most of them. These medium chain FA once vilified as being artery clogging no longer have that stigmata except in the empty halls of nutritionist’s minds and in hospital menus still showing evidence of the ancient ways like viewing 30,000 year old cave paintings. On the other hand I experimented browning meatballs with coconut oil to be used in a tomato sauce, and it was let’s just say not indicated. If you must eat polyunsaturated oil look for the high-oleic versions such as high oleic safflower oil.
That’s what happens when you try to layer scientific findings on top of dead paradigms, like the Diet-Heart Hypothesis.
Recently I have read about “pulling” or using this to rinse your mouth out to help treat gingivitis and general mouth care. These oils will lower your LDL cholesterol while they promote metastasis of cancers and atherosclerosis.
I will go into greater detail on the mechanism of why the omega 6 FA’s are bad but for now let’s look at a few highlights as to why they should be avoided. They generate high levels of free radicals and arachidonic acid (AA) which encourages inflammatory diseases to sprout up like dandelions in the spring.




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