Rate the "Good Fats" on a scale of 1 to 5

[The_Chemist]

Im mostly interested in the Cholesterol (ldl) reducing benifits of fats, but also interested in the impact on overall health.

Rate these fats on a 1 - 5 scale in terms of making a notible impact on cholesterol. I always thought Oilve oil or Fish oil was the way to go, but Palumbo swears by evening primrose Oil.

Olive Oil
Udos 3.6.9
Fish Oil
Evening Primrose Oil
Flax Oil
Almond butter or ANPB

 

[Nathan]

Um, I have no idea how to go about this. I think they each have their associated benefits and I would be curious to know how one could make a noticeable different over others.

Like, let's say you normally eat 3 tbsps of olive oil over the course of th dy, and you replace those with 3 tbsps of evening primrose oil and keep your total daily calories and macronutrient ratios the same, I doubt you would see a difference in body compositiong. Now, there might be benefits for the prostate or liver or kidneys or something, not sure.

So, from a purely BBing standpoitn, my guess is the difference is negligible. From a health standpoint, I have no idea.

 

[The_Chemist]

Um, I have no idea how to go about this. I think they each have their associated benefits and I would be curious to know how one could make a noticeable different over others.

Like, let's say you normally eat 3 tbsps of olive oil over the course of th dy, and you replace those with 3 tbsps of evening primrose oil and keep your total daily calories and macronutrient ratios the same, I doubt you would see a difference in body compositiong. Now, there might be benefits for the prostate or liver or kidneys or something, not sure.

So, from a purely BBing standpoitn, my guess is the difference is negligible. From a health standpoint, I have no idea.

So you've basically gave me nothing to think about whatsoever. Thanks.

 

[Kabeetz]

You basically asked an idiotic question. Thanks.

 

[partagus]

Reduce Cholesterol? Eat some oates. I like Olive oil best

 

[poysyn]

id go with olive or fish..i'd say the difference is minimal at best..

 

[The_Chemist]

id go with olive or fish..i'd say the difference is minimal at best..

Ya.......thats mostly what ive been using so far. The debate for a superior oil was sparked when Palumbo presented some intelligent and well researched information touting evening primrose oil as vastly superior. I think the thread is on the MD board somwhere.....ill see if I can dig it up somewhere.

 

[Y_lifter]

The only ones I recognise that I have seen evidence for reductions of LDL's
are the Flax and Fish Omega 3 oils.

The others that I recognise would be more in the area of "better for you" vs
doing something proactive to LDL's..

Omega 3 fish oils even have Rx versions prescribed for high LDL and Trigliceride peeps.

 

[nodiggitydave]

I don't think it's a stupid question, you've just got to think - for my body (the awesome temple that it is) what would I rather consume?

For me, fish oil no doubt

 

[Kabeetz]

One is not BETTER than the rest. You need variety. Olive Oil, ANPB, Fish Oil as well as a variety of unsalted nuts should be in everybody's diet.

 

[magby]

Udo 3-6-9 blend is for sure #1

 

[jijipuku]

You should include them all(partitioned) in your diet.

 

[jenscats5]

"When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries. Plaques that build up can reduce blood flow through your vessels, increasing your risk of heart disease and stroke.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Here are the differences as well as the best food sources of these healthy fats:

* Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.
* Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
* Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils."

From: http://www.mayoclinic.com/health/fat/NU00262

Also:

Soluble fiber
Soluble fiber, may help reduce cholesterol by grabbing onto cholesterol and escorting it through your digestive system and out of your body. It also may reduce the intestinal absorption of cholesterol as well. Some of the best soluble fiber rich foods include; oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, broccoli, and sweet potato.

From: http://health.yahoo.com/experts/joybauernutrition/11456/foods-that-lower-cholesterol

HTH

 

[Matt_23]

don't forget sesame oil. it's the only oil you should use if cooking fried rice (and most other asian/southeast asian dishes). it is incredibly healthy. avocado oil is also great, as is coconut oil. sunflower and grapeseed oil also have their benefits. of course, the oil in salmon and tuna is also good. having a solid mix of "good" fats is the way to do it.