Do you know about - All About Fat and Cholesterol!
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How is All About Fat and Cholesterol!
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Fats can be broken down into three dissimilar classifications of fatty acid saturation. These are saturated, monounsaturated and polyunsaturated.
Saturated fat and Dietary cholesterol. Politically strict nutrition, so what that government advertise for you to eat or a typical college educated dietitian would have you eat is based on us reducing our fat intake particularly saturated fat from animal sources.
Saturated fat and dietary cholesterol have been grouped together here because they are presented as the twin villains of the civilized diet. If this were true that saturated fat and cholesterol did cause health problems and death then none of us would be here because studies propose that our ancestors consumed huge amounts of saturated fat and cholesterol. Studies on North American Indians, Eskimos and other tribes propose that as much as 80% of their diet was from fat and most of that fat was saturated animal fat but they lived very healthy, happy lives.
Like saturated fat, dietary cholesterol has been wrongly blamed for causing heart disease and other health problems. Some of the studies that defend saturated fat and cholesterol with the truth are shown below.
The Framingham Heart Study is the the longest running population based study of American adults ever conducted. In 1948 6,000 population were monitored in two groups, one group moving small amounts of cholesterol and saturated fat and the other group moving large amounts of cholesterol and saturated fat. After 40 years the director of the study had to admit 'the more saturated fat one ate, the more cholesterol on ate, the more fat one ate, the lower the persons serum cholesterol....we found that the population who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighted the least and were the most physically active.'
Another example of the politically strict nutrition being forced through the truth is a milit-year British study moving sever thousand men. Half were asked to reduce saturated fat and cholesterol in their diets and to stop smoking and to growth the amounts of unsaturated oils such as margarine and vegetable oils. After one year the two groups were assessed again. The group on the diet consisting of low saturated fat and cholesterol and who stopped smoking whilst moving more unsaturated fats had 100% more deaths than those on the diet consisting of high saturated fat and cholesterol even though this group carried on smoking. Even though the study showed this the author ignored these results in favour of the politically strict conclusion.
A look at what cholesterol does for our body. Our blood vessels become damaged in a number of dissimilar ways. through irritation caused by free radicals or viruses or just being structurally weak are a few. When this damage is caused the body's natural healing substance which is cholesterol steps in to fix the damage that has been caused. Some more vital roles that cholesterol plays in the body, these consist of acting as a precursor to vital hormones that help deal with stress and safe the body against heart disease and cancer. They also help furnish sex hormones like androgen, testosterone, estrogen and progesterone. The body produces vitamin D from sunlight and cholesterol acts as a precursor to that making it. Bile salts are made from cholesterol and bile salts are vital for digestion and assimilation of fats in the diet. Cholesterol is an antioxidant which means it protects against heart disease and cancer. Serotonin is the body's natural 'feel good' chemical, cholesterol is needed for permissible function of serotonin receptors in the brain. Low serotonin levels have been associated to aggressive and violent behaviour and suicidal tendencies. Mothers milk is especially rich in cholesterol which gives them permissible development of the brain and nervous system. Cholesterol plays a vital role in maintaining the health of the intestinal wall. Along with saturated fat cholesterol gives the cell membrane stiffness and stability.
So now your confused about cholesterol, yes? You now know how cholesterol is vital for the body so let me simplify and elucidate how cholesterol can be bad. You have probably heard of Ldl and Hdl cholesterol, Ldl and Hdl is not unmistakably cholesterol. Ldl stands for low density lipoprotein and Hdl stands for high density lipoprotein. So cholesterol is just cholesterol not good or bad cholesterol. Ldl has managed to get the title of 'bad' and Hdl has been given the title 'good'. Ldl carry the cholesterol to tissue so that the cholesterol can do its job and Hdl carries cholesterol away from tissue back to the liver to be recycled after its been used in the tissue. So they both have uses and they are both good and vital for our bodies. The way that Ldl can be bad is when someone were to eat junk, processed food or a very low fat diet and the Ldl would be small and dense. This now means that it is able to get stuck in the middle of the cells that line the arteries. Then they go rancid and cause problems. But stay away from processed food and eat the strict way and your Ldl will be 'light and fluffy' as they should be and wont get stuck and cause problems. So let me be very plain and straight transmit with this, cholesterol is good, Hdl is good, Ldl (light and fluffy) is good, Ldl (small and dense) is bad.
Monounsaturated and Polyunsaturated. These fatty acids are described as unsaturated because some hydrogen is absent from the chain of carbons. This causes two effects which are a double bond being formed in the middle of one or more of the carbon atoms and the fatty acid bending at each double bond. Unsaturated fats come into two main categories, these are monounsaturated and polyunsaturated.
Monounsaturated fatty acids are oils that consist of only one double bond which means that the molecule has a single bend in it. The body is able to recognise the distinct shape and distance of the varied monounsaturated fatty acids and utilise them accordingly. The body tissues are able to synthesise monounsaturated fatty acids from saturated fatty acids where necessary.
Polyunsaturated fatty acids are long chains of carbon atoms, with any missing hydrogen molecules so possessing more than one double bond so there is a distinct bend at each of these double bonds which gives a dissimilar shape and a dissimilar function to monounsaturated. Polyunsaturates have 2 sub-divisions which are carefully vital to the daily diet. They are vital to the diet because the human body cannot synthesise them itself. These sub-divisions are omega 3 fatty acids and omega 6 fatty acids. These are generally called the vital fatty acids (Efa).
At the beginning of the 20th century most of the fatty acids in the diet were whether saturated or monounsaturated primarily from butter, lard, coconut oil and small amounts of olive oil. Today most of the fats in the diet are polyunsaturated from vegetable oils derived mostly from soy, as well as from corn, safflower, canola and sunflower. Contemporary diets can consist of as much as 30% of fat as polyunsaturated oils, but scientific study indicates that this number is far too high. It has been indicated that our intake of polyunsaturates should not be much greater than 4% of the calorie total. This should be nearby 1 ½ omega 3 and 2 ½ omega 6. Efa consumption in this range is found in native populations whose intake of polyunsaturated oils comes from the small amounts found in legumes, grains, nuts, green vegetables, fish, olive oil and animal fats but not from market vegetable oils. Inordinate consumption of polyunsaturated oils has been shown to contribute to a large number of disease conditions including increased cancer and heart disease, immune law dysfunction, damage to liver, reproductive organs and lungs, digestive disorders, depressed studying ability, impaired growth and weight gain. As unsaturated oils tend to become oxidised or rancid when subjected to heat, oxygen and moisture in cooking and processing that is a hypothesize they cause so many health problems. Rancid oils are characterised by free radicals which are single atoms or clusters with an unpaired electron in an outer orbit.
Another hypothesize that polyunsaturates are doing population harm is that the ratio of omega 3: omega 6 is way off what is should be. In the Contemporary diet population are moving far too much omega 6 and not adequate omega 3. Most of these polyunsaturates that are getting consumed are the market vegetable oils in the form of omega 6 with very low omega 3. study has shown that too much omega 8 in the diet creates an imbalance that can interfere with yield of foremost prostaglandins. This disruption can result in increased tendency to form blood clots, inflammation,, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cell proliferation, cancer and weight gain. Too dinky of the omega 3 is harmful as omega 3 fatty acids are vital for cell oxidation, metabolising foremost sulphur containing amino acids and fro maintaining permissible balance in prostaglandin production. Deficiencies have been associated with asthma, heart disease and studying deficiencies. In increasing to moving far too much vegetable oils that consist of very dinky omega 3 and large amounts of omega 6, the Contemporary agricultural and market practices have reduced the number of omega 3 fatty acids in commercially available vegetables, eggs, fish and meat. For example, organic eggs from hens allowed to feed on insects and green plants can consist of omega 3 and omega 6 fatty acids in the useful ratio of approximately one to one. However market supermarket eggs can consist of as much as nineteen time more omega 6 than omega 3.
They are foremost because they act as precursors to local hormone like substances called prostaglandins, which act as potent regulators of metabolism within the cells. The combined effects of these prostaglandins are far reaching within the body and scantness in these single fatty acids can lead to ill health.
Hydrogenated fats (trans-fatty acids or Tfa).
Many processed foods and even those plan to be salutary are laden with Tfa. Structurally Tfa are closer to plastic than fat.
The process of hydrogenation should turn you off forever. Manufactures begin with the cheapest oils that are already rancid from the extraction process. They then mix these oils with tiny metal particles which is ordinarily nickel oxide. The oil is then subjected to hydrogen gas in a high pressure, high climatic characteristic reactor. To make the oil a good consistency soap like emulsifiers and starches are squeezed into the mixture. This mixture is then again faced with high temperatures when it is steam cleaned to remove the unpleasant odour. At this stage the margarines natural colour is a grey which is removed by bleach. Dyes and strong flavours must then be added to make it look butter. This stock is now packaged and advertised as being a salutary alternative to butter. There is abundance of study to show that margarine causes cancer and heart disease. 85,000 women took part in an 8 year study by the Harvard healing School which associated margarine to heart disease.
Cooking with oils.
Everyone uses oils to cook with but not all oils are the same. whether refined or not all oils are sensitive to heat, light and exposure to oxygen. Heating an oil changes its characteristic. Oils that are salutary at room climatic characteristic can become unhealthy when heated above distinct temperatures. Heating an oil causes the carbon bonds to break apart creating risky free radicals. Also antioxidants such as vitamin E which safe the body against free radicals are destroyed by heating and pressure. This is why when you choose an oil it is foremost to choose according to the type of cooking your doing. When applying the oil to the pan always add the oil first and turn heat up gradually.
Extraction of the oils from fruits, nuts and seeds used to be achieved by slow moving stone presses, but today oils produced in large factories are obtained by crushing the oil bearing seeds and heating them up to 230 degrees. The oil is then squeezed out at pressures from 10 to 20 tones per inch. In order to citation the last 10% of the oil processors treat the pulp with one of a number of solvents- ordinarily hexane. The solvents are then boiled off but up to 100 parts per million still remain. So left in the oil is toxic solvents and the also retain toxic pesticides from the seeds and grains. Bht and Bha both suspected of causing cancer and brain damage are often added to these oils to replace vitamin E and other natural preservatives destroyed by heat. Going for oils that are extracted by a polite process not using heat can keep the oil in its natural state holding all of the antioxidants. The polite processing will retain the integrity of the fatty acids and the numerous natural preservatives in the oil. Going for a cold press oil such as an extra virgin olive oil packaged in opaque packaging and holding it in a fridge will retain its freshness and costly store of antioxidants for years.
Up to 50°c. These oils can not take any heat and should not be used for cooking. Flax seed oil Borage oil Hemp seed oil Cod liver oil
Up to 100°c These oils are Ok for baking as the moisture inside the bread or muffin keeps the inside under 100°c. Safflower oil Sunflower oil Pumpkin oil
Up to 160°c These oils are fine for light sauteing at low temperatures. Sesame oil Pistachio oil Hazelnut oil Olive oil
Up to 190°c These oils are far more garage at high climatic characteristic and are the best to use for frying. Coconut oil Ghee (clarified butter) Palm oil Lard
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