The only fat you REALLY need to avoid is
trans fat or trans fatty acids...
Saturated fat, though bad, can still be consumed, but try to get under 10g daily, if possible, which is 50% of the RDA. Saturated fat is generally solid at room temperature and it's usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything these ingredients are used in, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin. The less saturated fat you eat, the better - a high intake has been linked with an increased risk of coronary heart disease...
Dietary fatty acids and coronary heart disease.
Wolfram G.
Department of Food and Nutrition, Technical University Munich, Alte Akademie 16, D-85350 Freising, Germany.
[email protected]
Epidemiological studies have confirmed a strong association between fat intake, especially saturated and trans fatty acids, plasma cholesterol levels and rate of coronary heart disease (CHD) mortality. Meanwhile it is clear, that early atherosclerosis is largely preventable by modifying nutritional behaviour and lifestyle. There is clear evidence that a diet moderate in total fat (25-35 % energy) is superior to extremes in dietary fat. Because fat is energy dense moderation in fat intake is also essential for weight control. Saturated fatty acids are very potent in increasing LDL-cholesterol concentration in plasma a dangerous risk factor for early CHD. Unsaturated fatty acids have numerous beneficial health effects. The results of prospective cohort studies fit well to the experimental experience of the antihypercholesterolemic action of Omega-6 fatty acids and the antithrombotic, vasodilatory and antiarrhythmic properties of Omega-3 fatty acids, while the optimistic rating of Omega-9 fatty acids is less supported by epidemiologic studies. The results of prospective cohort studies are confirmed by intervention trials revealing that saturated fatty acids enhance early development of CHD whereas polyunsaturated fatty acids, especially of the Omega-3 type, significantly preserve from CHD. In context with a prudent diet pattern favourable dietary fatty acid composition offers the best chance for a reduced risk of CHD.
PMID: 12915326 [PubMed - in process]
Imperial College School of Medicine, Imperial College Road, London SW7 2AZ.
Studies have shown that Asian Indians, both in India and the UK, have a high prevalence of coronary heart disease (CHD). A diet rich in saturated fats and a secondary lifestyle are contributory factors. There is published data recommending dietary change as one measure for primary prevention of CHD in India. The aims of the study were to: Investigate patients' understanding and awareness of dietary measures in the prevention of CHD Advise patients on how to modify their diet, taking into consideration religious and financial constraints. Provide some answers to the questions which patients often have about CHD and its prevention. The project was carried out at the R G Kar Hospital, a government hospital in north Kolkata (formally Calcutta), West Bengal, in eastern India and at a general practice six kilometres south of the hospital. Patients admitted with angina, myocardial infarction, elevated serum cholesterol or a past medical history of diabetes mellitus or ischaemic heart disease, were identified. A questionnaire was devised containing a list of foods commonly used by those on Bengali food. Patients were asked to mark on the list, or report verbally, those they felt were suitable for them to eat. They were also asked about their daily food intake and advised as to how their diet could be modified. At the hospital, 28 subjects were interviewed. Of the responses relating to identification of suitable foods 48% were found to be correct; of the responses identifying unsuitable foods 39% were correct. In general practice, 62 subjects were interviewed; 50% of the responses identifying suitable foods were correct whereas 60% of the responses identifying unsuitable foods were correct. The study showed that there is a need for further patient education regarding the effects of diet on the heart. The study was of greater use in the general practice setting, which caters for a middle class population; this group is at greater risk of CHD due to their food habits and lifestyle. Lower classes are, however, also at risk but are less likely to consume many of the unhealthy foods simply on account of their higher price.
PMID: 14669497 [PubMed - in process]
and another one
When considering dietary fat quantity, there are two main factors to consider, impact on body weight and plasma lipoprotein profiles. Data supporting a major role of dietary fat quantity in determining body weight are weak and may be confounded by differences in energy density, dietary fiber, and dietary protein. With respect to plasma lipoprotein profiles, relatively consistent evidence indicates that under isoweight conditions, decreasing the total fat content of the diet causes an increase in triglyceride and decrease in high-density lipoprotein (HDL) cholesterol levels. When considering dietary fat quality, current evidence suggests that saturated fatty acids tend to increase low-density lipoprotein (LDL) cholesterol levels, whereas monounsaturated and polyunsaturated fatty acids tend to decrease LDL cholesterol levels. Long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) (20:5n-3) and docosahexaenoic acid (DHA) (22:6n-3), are associated with decreased triglyceride levels in hypertriglyceridemic patients and decreased risk of developing coronary heart disease (CHD). Dietary trans-fatty acids are associated with increased LDL cholesterol levels. Hence, a diet low in saturated and trans-fatty acids, with adequate amounts of monounsaturated and polyunsaturated fatty acids, especially long-chain omega-3 fatty acids, would be recommended to reduce the risk of developing CHD. Additionally, the current data suggest it is necessary to go beyond dietary fat, regardless of whether the emphasis is on quantity or quality, and consider lifestyle. This would include encouraging abstinence from smoking, habitual physical activity, avoidance of weight gain with age, and responsible limited alcohol intake (one drink for females and two drinks for males per day).
Okay fats to consume are the unsaturated mon/poly saturated fats. Omega 3 is great and should be consumed daily...
http://www.hsph.harvard.edu/reviews/transfats.html
http://www.bantransfats.com/abouttf.htm
http://vm.cfsan.fda.gov/~dms/qatrans2.html
http://www.cspinet.org/nah/6_99/transfat3.html
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