There's no argument that discovering you have heart disease is an extremely upsetting and traumatic time for not only you as the sufferer, but also for the other people in your life who are likely to be affected by the news, whether this is your immediate family, your loved ones or even your work colleagues. For many individuals, this news has come as a complete surprise and may have even been discovered as a result of tests for something completely unrelated. This is a very common occurrence as many people do not realise there is a problem until; the symptoms of something more serious present themselves, such as a sharp chest pain from a suspected heart attack.
For many individuals, a diagnosis of heart disease does not necessarily mean that they need to 'prepare for the worst'. In fact, heart disease that is recognised within a sensible time frame can often be managed or treated very well indeed. There's now a wide range of treatments and medications which have been developed through scientific research into this condition. In addition, some sufferers with early signs may be able to alter their lifestyle and manage the condition through preventative lifestyle changes, such as controlling the level of fatty foods consumed on a regular basis or increasing the level of physical exercise the sufferer undertakes in order to improve general health and improve the condition of the heart. Many approaches like this can be specifically recommended by your doctor or healthcare professional, but the key here is to understand that conventional medicine is not always the only option available. As with all types of illnesses and ailments, there's a range when it comes to how serious a problem is. Some sufferers may not realise the problem exists due to a very mild case, while others may require more positive action and treatment to address.
Living with heart disease is understandably difficult and can have an enormous impact way beyond the scope of most non-sufferers. This means it can often be difficult for those being supportive to actual have a realistic grasp of the difficulties and worrying being faced by the sufferer. It is important to remember that coping and living with heart disease is a matter of adjustment and does not signal the end of life as you know it. With support and the implementation of careful changes, you can learn to live a full and contented life while managing heart disease well.
Wednesday, 31 October 2012
Cholesterol Tests Explained
Some people are confused about cholesterol tests and what the different numbers mean. Although your Doctor can explain the way the tests work, sometimes a common sense explanation is required to ensure you are not getting the wrong message.
One of the problems is that the overall cholesterol figure returned by the tests is actually irrelevant in terms of the total picture. This is because there are two types of cholesterol, HDL and LDL. And if you add your triglycerides level into the mix it can start to get a little confusing.
The main thing to remember is that the ratio of HDL to LDL is all-important; that's the balance of so-called good versus bad cholesterol. The higher HDL is in relation to LDL, the better for your overall cholesterol.
The Ideal Test Results
In general terms, a total cholesterol figure of no more than 200 milligrams per deciliter is ideal. But then you need to look at the break down of LDL and HDL. The ratio of HDL to total cholesterol should be less than 3.0, or 60 mg and LDL should be less than 80 mg - your triglyceride level should be less than 100 mg.
Now you know the optimum levels of good and bad cholesterol, what does it all mean for you? Once you've got your results, it's a good idea to discuss with your doctor what they all mean and importantly, what action you should be taking.
It's very enticing to simply start on a prescription of statin drugs to control LDL, but first you should find out if there are any natural remedies or changes in your lifestyle you can try first.
In some ways, it's a bit like getting your school exam results; we're strong in some areas but need some work in others. In this case, your cholesterol results should paint a picture which is uniquely relevant to your own situation, emphasizing areas which may need work and commitment before even considering any medication.
The Next Step
Once you understand your cholesterol test results you can begin to work out a plan of action. For example, if your triglyceride levels are high, it might mean you need to cut down on sugars and maybe switch from soda drinks to fruit juice. If your LDL is elevated, you could look at introducing more fruit into your diet. Or are some natural supplements required to help balance your cholesterol?
Whatever you look at doing to control your cholesterol, it's important you get the information and have it explained in a common sense way so that any action you take is informed and likely to bring success.
One of the problems is that the overall cholesterol figure returned by the tests is actually irrelevant in terms of the total picture. This is because there are two types of cholesterol, HDL and LDL. And if you add your triglycerides level into the mix it can start to get a little confusing.
The main thing to remember is that the ratio of HDL to LDL is all-important; that's the balance of so-called good versus bad cholesterol. The higher HDL is in relation to LDL, the better for your overall cholesterol.
The Ideal Test Results
In general terms, a total cholesterol figure of no more than 200 milligrams per deciliter is ideal. But then you need to look at the break down of LDL and HDL. The ratio of HDL to total cholesterol should be less than 3.0, or 60 mg and LDL should be less than 80 mg - your triglyceride level should be less than 100 mg.
Now you know the optimum levels of good and bad cholesterol, what does it all mean for you? Once you've got your results, it's a good idea to discuss with your doctor what they all mean and importantly, what action you should be taking.
It's very enticing to simply start on a prescription of statin drugs to control LDL, but first you should find out if there are any natural remedies or changes in your lifestyle you can try first.
In some ways, it's a bit like getting your school exam results; we're strong in some areas but need some work in others. In this case, your cholesterol results should paint a picture which is uniquely relevant to your own situation, emphasizing areas which may need work and commitment before even considering any medication.
The Next Step
Once you understand your cholesterol test results you can begin to work out a plan of action. For example, if your triglyceride levels are high, it might mean you need to cut down on sugars and maybe switch from soda drinks to fruit juice. If your LDL is elevated, you could look at introducing more fruit into your diet. Or are some natural supplements required to help balance your cholesterol?
Whatever you look at doing to control your cholesterol, it's important you get the information and have it explained in a common sense way so that any action you take is informed and likely to bring success.
Control and Treatment of High Cholesterol
A diet low in cholesterol and saturated fats will reduce the level of LDL-cholesterol ("bad cholesterol").
What are the foods that cause an increase cholesterol in blood?
These are foods high in cholesterol and / or saturated fats. Cholesterol is present exclusively in animal foods. Thus, all meat and its derivatives, seafood, kids, egg yolks, milk and its derivatives (butter, yogurt, curd, cheese, cream, whipped cream) contain cholesterol.
Saturated fats are found in:
animal foods: meat, milk and dairy products;foods: cakes, sandwich cookies, chocolates, croissants, pies, hydrogenated fat, creamy ice cream;plant foods: coconut, lard, coconut palm oil.
What are the foods recommended to control lipid levels in the blood?
Unsaturated fats (monounsaturated and polyunsaturated) provide a lot of calories, lower cholesterol and blood should be used as a substitute to saturated. Both reduce LDL-cholesterol ("bad cholesterol"), while polyunsaturated tend to reduce HDL-cholesterol ("good cholesterol") also, while the monounsaturated not reduce or even increase that fraction of cholesterol and are thus more recommended.
The monounsaturated fats are present in some vegetable oils, such as olive and canola oil, walnuts, hazelnuts, cashews, almonds and avocados.
Regarding polyunsaturated are found in vegetable oils such as soybean, corn and sunflower margarines.
The plant foods such as fruits, vegetables, tubers and cereals, contain neither cholesterol nor saturated fat, can be consumed to replace animal.
What are the foods that produce increased blood triglycerides?
In some people, blood triglycerides may increase with higher consumption of fatty foods. However, the most common is that this increase depends on the sensitivity of some individuals to sugars and sweets, alcoholic beverages (regardless of whether or distilled fermented), or the masses and foods containing starch.
What other steps to control blood lipids?
Besides proper diet, regular physical activity is important for the control of changes in blood lipids. Any type of exercise, especially those involving large muscles, done by at least 30 minutes a day and regularly helps reduce LDL cholesterol and triglycerides and increased HDL-cholesterol. The weight control is also important and should remain as close to the ideal.
There are medications for the treatment of changes in blood lipids?
Today we have very effective and safe drugs to reduce LDL-cholesterol and triglycerides. They should only be used when dietary changes, weight loss and regular physical activity are not sufficient to control lipid profile. Unfortunately, we do not have drugs that can raise HDL cholesterol alone. This can be achieved with smoking cessation and weight loss, if any, and the increase of regular physical activity. Remember, your doctor is the only one able to know what the best remedy for the modification of blood lipids, thus only take medicine with medical advice.
Is there any danger in reducing blood lipids?
There, however. The risk for atherosclerosis decrease. However, the drugs, when used, can produce side effects. Hence the recommendation of medical monitoring.
How long should the treatment be done?
The treatment of lipid profile is similar to other chronic conditions such as hypertension and diabetes, and should be followed for life. It is very important that changes in dietary habits are maintained regularly. Medications, when prescribed, must be taken indefinitely for them to produce the final benefit is the reduction in the risk of onset of manifestations of atherosclerosis.
Useful Tips to control levels of blood lipids in the day-to-day:
Use skim milk and yogurt or "light"Give preference to low-fat cheeses (fresh, ricotta, cottage) and margarinesPrepare foods using vegetable oils: soybean, corn, canola, sunflower and olive oilBeware of fried foods, especially those made with lard and butterVary the meat, beef interspersed with birds and fishRemove visible fat from meat and skin from poultry before cooking if possibleAvoid preparations containing: cream, whipped cream, mayonnaise, chocolate, hydrogenated fat, condensed milkEat egg yolks and preparations with moderatelyFor seasoning salads use olive oil, vinegar and lemonThe masses must be accompanied by red sauces or vegetablesUse the oven or microwave to prepare breaded Milanese andGive preference to snacks to baked than friedAnd cold meats (sausage and sausage) of birds can be consumedCanned fruit, popsicles, gelatin, jams, are exempt from fats or cholesterol, but beware the calories because fattening and sugar can increase the level of blood triglyceridesWhen composing the meal, merge foods with natural foodsUse salt sparingly. Beware the overuse of table salt shakerMaintain a healthy weightBecome more active in their day-to-day. Avoid staying long periods sittingAvoid smokingIf user of alcoholic beverages, do so in moderation
What are the foods that cause an increase cholesterol in blood?
These are foods high in cholesterol and / or saturated fats. Cholesterol is present exclusively in animal foods. Thus, all meat and its derivatives, seafood, kids, egg yolks, milk and its derivatives (butter, yogurt, curd, cheese, cream, whipped cream) contain cholesterol.
Saturated fats are found in:
animal foods: meat, milk and dairy products;foods: cakes, sandwich cookies, chocolates, croissants, pies, hydrogenated fat, creamy ice cream;plant foods: coconut, lard, coconut palm oil.
What are the foods recommended to control lipid levels in the blood?
Unsaturated fats (monounsaturated and polyunsaturated) provide a lot of calories, lower cholesterol and blood should be used as a substitute to saturated. Both reduce LDL-cholesterol ("bad cholesterol"), while polyunsaturated tend to reduce HDL-cholesterol ("good cholesterol") also, while the monounsaturated not reduce or even increase that fraction of cholesterol and are thus more recommended.
The monounsaturated fats are present in some vegetable oils, such as olive and canola oil, walnuts, hazelnuts, cashews, almonds and avocados.
Regarding polyunsaturated are found in vegetable oils such as soybean, corn and sunflower margarines.
The plant foods such as fruits, vegetables, tubers and cereals, contain neither cholesterol nor saturated fat, can be consumed to replace animal.
What are the foods that produce increased blood triglycerides?
In some people, blood triglycerides may increase with higher consumption of fatty foods. However, the most common is that this increase depends on the sensitivity of some individuals to sugars and sweets, alcoholic beverages (regardless of whether or distilled fermented), or the masses and foods containing starch.
What other steps to control blood lipids?
Besides proper diet, regular physical activity is important for the control of changes in blood lipids. Any type of exercise, especially those involving large muscles, done by at least 30 minutes a day and regularly helps reduce LDL cholesterol and triglycerides and increased HDL-cholesterol. The weight control is also important and should remain as close to the ideal.
There are medications for the treatment of changes in blood lipids?
Today we have very effective and safe drugs to reduce LDL-cholesterol and triglycerides. They should only be used when dietary changes, weight loss and regular physical activity are not sufficient to control lipid profile. Unfortunately, we do not have drugs that can raise HDL cholesterol alone. This can be achieved with smoking cessation and weight loss, if any, and the increase of regular physical activity. Remember, your doctor is the only one able to know what the best remedy for the modification of blood lipids, thus only take medicine with medical advice.
Is there any danger in reducing blood lipids?
There, however. The risk for atherosclerosis decrease. However, the drugs, when used, can produce side effects. Hence the recommendation of medical monitoring.
How long should the treatment be done?
The treatment of lipid profile is similar to other chronic conditions such as hypertension and diabetes, and should be followed for life. It is very important that changes in dietary habits are maintained regularly. Medications, when prescribed, must be taken indefinitely for them to produce the final benefit is the reduction in the risk of onset of manifestations of atherosclerosis.
Useful Tips to control levels of blood lipids in the day-to-day:
Use skim milk and yogurt or "light"Give preference to low-fat cheeses (fresh, ricotta, cottage) and margarinesPrepare foods using vegetable oils: soybean, corn, canola, sunflower and olive oilBeware of fried foods, especially those made with lard and butterVary the meat, beef interspersed with birds and fishRemove visible fat from meat and skin from poultry before cooking if possibleAvoid preparations containing: cream, whipped cream, mayonnaise, chocolate, hydrogenated fat, condensed milkEat egg yolks and preparations with moderatelyFor seasoning salads use olive oil, vinegar and lemonThe masses must be accompanied by red sauces or vegetablesUse the oven or microwave to prepare breaded Milanese andGive preference to snacks to baked than friedAnd cold meats (sausage and sausage) of birds can be consumedCanned fruit, popsicles, gelatin, jams, are exempt from fats or cholesterol, but beware the calories because fattening and sugar can increase the level of blood triglyceridesWhen composing the meal, merge foods with natural foodsUse salt sparingly. Beware the overuse of table salt shakerMaintain a healthy weightBecome more active in their day-to-day. Avoid staying long periods sittingAvoid smokingIf user of alcoholic beverages, do so in moderation
Tuesday, 30 October 2012
5 Things Your Cardiologist May Forget to Tell You
If you are seeing a cardiologist, you are either a hypochondriac or you may have heart disease. Maybe you have a family history. Maybe you are overweight, a smoker, type A (stressed) personality, and you eat a high-fat diet and have a sedentary lifestyle. Well, you know the cardiologist is going to tell you there are a lot of changes you have to make if you want to live.
If you are a new patient to the cardiologist, there will be many tests. There will be a total blood workup, a stress test, EKG, maybe even more tests. Your doctor wants to be sure of your condition before treating you. When tests are done, and the cardiologist sits down to discuss your prognosis, it is a good idea to have written down a list of questions for the doctor. Here is a sample list of what to ask a cardiologist, because the doctor may forget to tell you these specifics:
1. Do I have any blockages, and if so, what percentages? If there are blockages in your arteries, your heart is not getting the blood flowing through it that it should. The heart must work harder to pump the blood through the partially-blocked arteries. This is called arteriosclerosis, or "hardening of the arteries". It puts you at a very high risk of hypertension (high blood pressure), and heart attack. If the blockage is minor, you may be able to correct it by increasing the good fats (monounsaturated and polyunsaturated) and decreasing saturated and trans fats from your diet. However, if the blockage is major, surgery is required, either an angioplasty (a balloon instrument is inflated to stretch the artery) or installing a shunt (it remains in the artery and holds it open).
2. How does my heart condition affect other health issues (if you are, for example, diabetic)? Could there be an unfavorable interaction between my medications? Sometimes, doctors prescribe medications based on the condition you are seeing them for. Especially if another condition is being treated by a different doctor, you need to make sure the cardiologist is aware of all your medications, prescription or over-the-counter.
3. Are there activities I should avoid? Heart disease may change a lot about your usual behavior. You know what you usually do, but the doctor doesn't. Because you know your daily activities the best, only you know what to ask a cardiologist in this area.
4. Are there certain foods I should avoid? Of course there are. But you know what foods you like, and this is the time you should find out if you have to say goodbye to your favorite food. Also, the cardiologist may be able to make recommendations for comparable substitutes.
5. Where can I find a reliable source to learn more about my condition? It is your heart... your health. Take responsibility for understanding the full implications of your condition. The cardiologist should be able to direct you to good sources for in-depth information about your condition. When the doctor directs you to a specific resource, take the time to research. When you return to the cardiologist next time, you'll likely have another list of what to ask a cardiologist.
This list should help you ask the right questions of your cardiologist.
If you are a new patient to the cardiologist, there will be many tests. There will be a total blood workup, a stress test, EKG, maybe even more tests. Your doctor wants to be sure of your condition before treating you. When tests are done, and the cardiologist sits down to discuss your prognosis, it is a good idea to have written down a list of questions for the doctor. Here is a sample list of what to ask a cardiologist, because the doctor may forget to tell you these specifics:
1. Do I have any blockages, and if so, what percentages? If there are blockages in your arteries, your heart is not getting the blood flowing through it that it should. The heart must work harder to pump the blood through the partially-blocked arteries. This is called arteriosclerosis, or "hardening of the arteries". It puts you at a very high risk of hypertension (high blood pressure), and heart attack. If the blockage is minor, you may be able to correct it by increasing the good fats (monounsaturated and polyunsaturated) and decreasing saturated and trans fats from your diet. However, if the blockage is major, surgery is required, either an angioplasty (a balloon instrument is inflated to stretch the artery) or installing a shunt (it remains in the artery and holds it open).
2. How does my heart condition affect other health issues (if you are, for example, diabetic)? Could there be an unfavorable interaction between my medications? Sometimes, doctors prescribe medications based on the condition you are seeing them for. Especially if another condition is being treated by a different doctor, you need to make sure the cardiologist is aware of all your medications, prescription or over-the-counter.
3. Are there activities I should avoid? Heart disease may change a lot about your usual behavior. You know what you usually do, but the doctor doesn't. Because you know your daily activities the best, only you know what to ask a cardiologist in this area.
4. Are there certain foods I should avoid? Of course there are. But you know what foods you like, and this is the time you should find out if you have to say goodbye to your favorite food. Also, the cardiologist may be able to make recommendations for comparable substitutes.
5. Where can I find a reliable source to learn more about my condition? It is your heart... your health. Take responsibility for understanding the full implications of your condition. The cardiologist should be able to direct you to good sources for in-depth information about your condition. When the doctor directs you to a specific resource, take the time to research. When you return to the cardiologist next time, you'll likely have another list of what to ask a cardiologist.
This list should help you ask the right questions of your cardiologist.
Tuesday, 23 October 2012
Driving Your Body To The Limits - Extra Care Needed
When You Drive Your Body to Its Limits... Extra Maintenance is Required!
Athletes are not usually thought of when we speak of groups that are at risk. We don't always think of athletes... but we should. An athlete's life could be classed as dangerous to one's health. In fact, couch potatoes often live longer than athletes.
Scientifically the explanation is because of higher activity levels, there have been extra, unmet nutritional demands on athletes.
Athletes can use up more minerals than people who are sedentary. Athletes can lose more sweat in 5 years than couch potato's do in 75 years. When a person sweats they are not just losing water... their sweat contains up to 60 essential minerals. Essential minerals are so called because if any of them are missing for any length of time, the result can be the onset of a degenerative disease, many of which are life threatening! The conclusion drawn from this is if athletes don't get additional nutrients in their diets, their very lives can be at risk.
Now what's the message here? You don't have to be an athlete to sweat, you might be in the military. You could be a tradesman -roofer, carpenter, electrician, plumber, or perhaps a carpet fitter. You could be a farmer, a dance instructor. Perhaps you work in a bakery. Or maybe work in an air conditioned insurance agency or even hang meat in a cold store, never sweating at your work place, but then you go to a health club/gym where you go to work out - and sweat 3 nights a week. If you are not replacing the minerals that you are losing during sweating then you won't to make it to 100 and you are likely going to be sick and miserable for the last 12 to 15 years of your life. Exercise without mineral supplementation is a negative, not a positive. Would you run your car without oil.
The point is that it isn't just Athletes we're talking about. Ordinary people are suffering mineral deficiency every day too.
An athlete needs many more calories than a 'normal' human but if too much of their nutrition is empty calorie foods then their vital organs and cells become mineral depleted and also depleted of other vital nutrients. This is the cause of heart attacks in athletes - mineral depletion - because nutrition didn't keep up with bodily demands. I remember well in 2012 football player Patrice Muamba almost died... at just 24 years old.
Athletes need more supplements, minerals, phytonutrients and vitamins. So, if you are active, you need more, not less nutrition. That means anyone who is fit or indeed not so fit but pretty active. The best mineral supplements are plant derived rather than cheaper metallic minerals. This is because plant derived minerals are massively smaller than their metallic counterparts. This means that plant derived minerals are fully and quickly absorbed by the body whilst only 10% - 20% of metallic minerals are absorbed in the normal daily body cycle.
Athletes are not usually thought of when we speak of groups that are at risk. We don't always think of athletes... but we should. An athlete's life could be classed as dangerous to one's health. In fact, couch potatoes often live longer than athletes.
Scientifically the explanation is because of higher activity levels, there have been extra, unmet nutritional demands on athletes.
Athletes can use up more minerals than people who are sedentary. Athletes can lose more sweat in 5 years than couch potato's do in 75 years. When a person sweats they are not just losing water... their sweat contains up to 60 essential minerals. Essential minerals are so called because if any of them are missing for any length of time, the result can be the onset of a degenerative disease, many of which are life threatening! The conclusion drawn from this is if athletes don't get additional nutrients in their diets, their very lives can be at risk.
Now what's the message here? You don't have to be an athlete to sweat, you might be in the military. You could be a tradesman -roofer, carpenter, electrician, plumber, or perhaps a carpet fitter. You could be a farmer, a dance instructor. Perhaps you work in a bakery. Or maybe work in an air conditioned insurance agency or even hang meat in a cold store, never sweating at your work place, but then you go to a health club/gym where you go to work out - and sweat 3 nights a week. If you are not replacing the minerals that you are losing during sweating then you won't to make it to 100 and you are likely going to be sick and miserable for the last 12 to 15 years of your life. Exercise without mineral supplementation is a negative, not a positive. Would you run your car without oil.
The point is that it isn't just Athletes we're talking about. Ordinary people are suffering mineral deficiency every day too.
An athlete needs many more calories than a 'normal' human but if too much of their nutrition is empty calorie foods then their vital organs and cells become mineral depleted and also depleted of other vital nutrients. This is the cause of heart attacks in athletes - mineral depletion - because nutrition didn't keep up with bodily demands. I remember well in 2012 football player Patrice Muamba almost died... at just 24 years old.
Athletes need more supplements, minerals, phytonutrients and vitamins. So, if you are active, you need more, not less nutrition. That means anyone who is fit or indeed not so fit but pretty active. The best mineral supplements are plant derived rather than cheaper metallic minerals. This is because plant derived minerals are massively smaller than their metallic counterparts. This means that plant derived minerals are fully and quickly absorbed by the body whilst only 10% - 20% of metallic minerals are absorbed in the normal daily body cycle.
Diet and Heart Disease
Approximately thirty-five years ago public health authorities in the United States decided that people should limit fat in their diet, primarily saturated fat. The main concern was as that saturated fats raise blood cholesterol and increases the risk of heart disease. The McGovern committee's report, "Dietary Goals for The United States" was published in 1977. Although possibly not based on solid scientific data, the committee's main results were confirmed a few years later by the USDA. The main conclusion was that Americans should "avoid too much fat, saturated fat and cholesterol".
Soon, the demonization of fat, primarily saturated fat, spread around the globe. Public health authorities in Scandinavia and the rest of Europe based their recommendation on the same arguments as the USDA. Although possibly a misinterpretation or oversimplification of the available evidence, in a few years time this led to something we could call the "low-fat mania".
Food manufacturers started providing us with low-fat varieties of almost every food alternative we know. But, fat is difficult to replace, because it is an essential component of good and tasty food. Instead of fat, different types of refined simple sugars, such as the famous high fructose corn syrup were used to make people like the low-fat varieties.
As the years went by it became apparent that obesity was on the rise. People were getting fatter and fatter, despite all the low-fat food. Furthermore, type 2 diabetes seemed to be skyrocketing. Was it because we were not following the public health guidelines or was it because of the guidelines themselves? Is it possible that public authorities were wrong? Is it sensible to make general recommendations on diet and nutrition that applies for everybody? Should the obese, sedentary, middle-aged male follow the same diet recommendation as the thirty years younger normal weight, well-trained university student?
Death rate from coronary heart disease has declined in the United States and Europe for the last 25-30 years. This is due to many different factors. Medical and surgical therapy has improved, smoking has become less frequent, cholesterol levels are lower and treatment of high blood pressure has improved. We do not know whether dietary recommendations have been helpful in this respect. However, many specialists believe that the increased frequency of obesity and type 2 diabetes may soon reverse the declining death rate from heart disease,
Recent research and experience has shows that one of the most effective way for an obese or overweight person to lose weight was to cut down on carbohydrates and increase fat consumption. This concept was but forward by Dr. Robert Atkins in his book, The Atkins Diet Revolution, published 1972. Although severely criticized by the scientific and medical community at that time, the low carbohydrate, high fat concepts have survived the test of time. The low carbohydrate supporters blame the "low-fat mania", induced by public health recommendations for the current obesity epidemic, that they say is all down to over consumption of sugars and carbohydrates.
For many years, a huge discussion has evolved around the concept that a calorie is a calorie. If you eat more than you burn, you will gain weight, if you burn more than you eat you will lose weight. If this is true, the cause of obesity is quite simply that people eat too much and exercise to little. The cure for obesity would also be very simple; eat less and exercise more.
However, there is a lot of evidence indicating that it is not all about calories. Some recent studies have indicated that weight loss seems to be greater on a low-carbohydrate diet than on a conventional low-fat diet that has the same number of calories. However, this is not true for all studies. Different macronutrients may possibly have different effects depending on individual factors, such as stature, body weight, age, metabolism, insulin resistance and level of physical exercise.
Recent scientific evidence indicates that public health authorities may have to reconsider their recommendations on the consumption of macronutrients such as fat and carbohydrates. The fear of fats may have been overemphasized and there is evidence that over consumption of sugar and simple refined carbohydrates may be an important causative factor in the current obesity epidemic.
Soon, the demonization of fat, primarily saturated fat, spread around the globe. Public health authorities in Scandinavia and the rest of Europe based their recommendation on the same arguments as the USDA. Although possibly a misinterpretation or oversimplification of the available evidence, in a few years time this led to something we could call the "low-fat mania".
Food manufacturers started providing us with low-fat varieties of almost every food alternative we know. But, fat is difficult to replace, because it is an essential component of good and tasty food. Instead of fat, different types of refined simple sugars, such as the famous high fructose corn syrup were used to make people like the low-fat varieties.
As the years went by it became apparent that obesity was on the rise. People were getting fatter and fatter, despite all the low-fat food. Furthermore, type 2 diabetes seemed to be skyrocketing. Was it because we were not following the public health guidelines or was it because of the guidelines themselves? Is it possible that public authorities were wrong? Is it sensible to make general recommendations on diet and nutrition that applies for everybody? Should the obese, sedentary, middle-aged male follow the same diet recommendation as the thirty years younger normal weight, well-trained university student?
Death rate from coronary heart disease has declined in the United States and Europe for the last 25-30 years. This is due to many different factors. Medical and surgical therapy has improved, smoking has become less frequent, cholesterol levels are lower and treatment of high blood pressure has improved. We do not know whether dietary recommendations have been helpful in this respect. However, many specialists believe that the increased frequency of obesity and type 2 diabetes may soon reverse the declining death rate from heart disease,
Recent research and experience has shows that one of the most effective way for an obese or overweight person to lose weight was to cut down on carbohydrates and increase fat consumption. This concept was but forward by Dr. Robert Atkins in his book, The Atkins Diet Revolution, published 1972. Although severely criticized by the scientific and medical community at that time, the low carbohydrate, high fat concepts have survived the test of time. The low carbohydrate supporters blame the "low-fat mania", induced by public health recommendations for the current obesity epidemic, that they say is all down to over consumption of sugars and carbohydrates.
For many years, a huge discussion has evolved around the concept that a calorie is a calorie. If you eat more than you burn, you will gain weight, if you burn more than you eat you will lose weight. If this is true, the cause of obesity is quite simply that people eat too much and exercise to little. The cure for obesity would also be very simple; eat less and exercise more.
However, there is a lot of evidence indicating that it is not all about calories. Some recent studies have indicated that weight loss seems to be greater on a low-carbohydrate diet than on a conventional low-fat diet that has the same number of calories. However, this is not true for all studies. Different macronutrients may possibly have different effects depending on individual factors, such as stature, body weight, age, metabolism, insulin resistance and level of physical exercise.
Recent scientific evidence indicates that public health authorities may have to reconsider their recommendations on the consumption of macronutrients such as fat and carbohydrates. The fear of fats may have been overemphasized and there is evidence that over consumption of sugar and simple refined carbohydrates may be an important causative factor in the current obesity epidemic.
Fat and Heart Disease
For decades, the consumption of dietary fats, saturated fats in particular, has been associated with the risk of heart disease. Recently, however, this association has been strongly debated by many specialists.
Physiologically fats are long chains of carbohydrate molecules. The predominant fats in foods and in the body are triglycerides which are made up of three fatty acids attached to a glycerol molecule. Sterols, such as cholesterol and phospholipids, are also common types of dietary fat.
Fatty acids are chains of carbon and hydrogen, ending with a so-called carboxyl group. The chain lengths vary from 4 to 24 carbons. The term saturated implies that all hydrogen bonds are used (thus, the term saturated) and no more hydrogen atoms can therefore be incorporated into the molecule. The term unsaturated means that there is room for more hydrogen atoms, monounsaturated meaning that there is room for one such atom and polyunsaturated meaning that there is room for more than one atoms. Although so-called trans fats may be found in small amounts in nature, they are usually produced synthetically by partial hydrogenation of polyunsaturated fatty acids. This is done in food processing to make liquid oils more solid and to increase the shelf life of the product. Trans fatty acids have been shown to increase the risk of heart disease.
From a health perspective, there are certain fats that are considered important due to their proposed effect on heart disease. Polyunsaturated fatty acids, such as omega - 3 are considered healthy options. Usually, however, fats in food are a combination of saturated, monounsaturated and polyunsaturated fatty acids. We commonly tend to identify fat in the food based on the type of fatty acid that is predominant. Butter and steak for example predominantly contain saturated fatty acids and olive oil for example contains mainly unsaturated fatty acids.
The polyunsaturated omega - 6 and omega - 3 are building blocks for the so-called prostaglandins. The prostaglandins play an important role for inflammation in the human body. Omega-3 are building blocks for anti-inflammatory prostaglandins and the omega-6 are building block for inflammatory ones. Both these fats therefore play an important role. However, it has been suggested that the overabundance of omega-6 in the western diet compared to omega-3 may be undesirable.
Some studies indicate that consumption of saturated fats may increase blood levels of LDL-cholesterol (LDL-C). There is an association between blood levels of LDL- c and the risk of cardiovascular disease. Some studies have shown that replacing saturated fatty acids with polyunsaturated may decrease the risk of heart disease. Otherwise, there is indeed very weak scientific evidence linking saturated fat with increased risk for cardiovascular disease. For example, there is no evidence that that replacing saturated fats with carbohydrates is beneficial.
The main reason saturated fats are linked to an increased risk of heart disease is their tendency to elevate LDL-C. The lower the blood levels of this substance, the less risk of heart disease. This observation has been the main focus of dietary recommendations in heart disease prevention for decades. However, saturated fats seem to raise HDL-cholesterol (HDL-C) and lower triglycerides, which may actually reduce the risk of heart disease.
It is important not to confuse saturated fat with trans fat. Saturated fat is a natural fat found in animal products such as meat, milk and cheese. Saturated fat is also typically found in tropical oils such as coconut, palm and palm kernel oils. On the other hand, the majority of trans fats in our food are manufactured
Although saturated fats are often thought of as a group, it is important to keep in mind that they are not all the same. There are many different types of saturated fats and they may have different health effects. Grouping them all together is based on their chemical nature, not their effects on health. Saturated fats with carbon chain lengths of 14 (myristic) and 16 (palmitic), which are chiefly found in full fat dairy products and red meat, are most likely to increase blood levels of cholesterol. Stearic acid (18 carbon) which is also found in beef, and is the main fatty acid of cocoa butter, appears to increase cholesterol less.
A summary of available studies, recently published in The European Journal of Nutrition, indicated that dairy fat consumption does not increase the risk of heart disease. A metaanalysis, published 2010 in The American Journal of Clinical Nutrition, did not show an association between the intake of saturated fats and coronary artery disease.
Thus, the common assumption that saturated fats are associated with heart disease appears to lack scientific evidence.
Physiologically fats are long chains of carbohydrate molecules. The predominant fats in foods and in the body are triglycerides which are made up of three fatty acids attached to a glycerol molecule. Sterols, such as cholesterol and phospholipids, are also common types of dietary fat.
Fatty acids are chains of carbon and hydrogen, ending with a so-called carboxyl group. The chain lengths vary from 4 to 24 carbons. The term saturated implies that all hydrogen bonds are used (thus, the term saturated) and no more hydrogen atoms can therefore be incorporated into the molecule. The term unsaturated means that there is room for more hydrogen atoms, monounsaturated meaning that there is room for one such atom and polyunsaturated meaning that there is room for more than one atoms. Although so-called trans fats may be found in small amounts in nature, they are usually produced synthetically by partial hydrogenation of polyunsaturated fatty acids. This is done in food processing to make liquid oils more solid and to increase the shelf life of the product. Trans fatty acids have been shown to increase the risk of heart disease.
From a health perspective, there are certain fats that are considered important due to their proposed effect on heart disease. Polyunsaturated fatty acids, such as omega - 3 are considered healthy options. Usually, however, fats in food are a combination of saturated, monounsaturated and polyunsaturated fatty acids. We commonly tend to identify fat in the food based on the type of fatty acid that is predominant. Butter and steak for example predominantly contain saturated fatty acids and olive oil for example contains mainly unsaturated fatty acids.
The polyunsaturated omega - 6 and omega - 3 are building blocks for the so-called prostaglandins. The prostaglandins play an important role for inflammation in the human body. Omega-3 are building blocks for anti-inflammatory prostaglandins and the omega-6 are building block for inflammatory ones. Both these fats therefore play an important role. However, it has been suggested that the overabundance of omega-6 in the western diet compared to omega-3 may be undesirable.
Some studies indicate that consumption of saturated fats may increase blood levels of LDL-cholesterol (LDL-C). There is an association between blood levels of LDL- c and the risk of cardiovascular disease. Some studies have shown that replacing saturated fatty acids with polyunsaturated may decrease the risk of heart disease. Otherwise, there is indeed very weak scientific evidence linking saturated fat with increased risk for cardiovascular disease. For example, there is no evidence that that replacing saturated fats with carbohydrates is beneficial.
The main reason saturated fats are linked to an increased risk of heart disease is their tendency to elevate LDL-C. The lower the blood levels of this substance, the less risk of heart disease. This observation has been the main focus of dietary recommendations in heart disease prevention for decades. However, saturated fats seem to raise HDL-cholesterol (HDL-C) and lower triglycerides, which may actually reduce the risk of heart disease.
It is important not to confuse saturated fat with trans fat. Saturated fat is a natural fat found in animal products such as meat, milk and cheese. Saturated fat is also typically found in tropical oils such as coconut, palm and palm kernel oils. On the other hand, the majority of trans fats in our food are manufactured
Although saturated fats are often thought of as a group, it is important to keep in mind that they are not all the same. There are many different types of saturated fats and they may have different health effects. Grouping them all together is based on their chemical nature, not their effects on health. Saturated fats with carbon chain lengths of 14 (myristic) and 16 (palmitic), which are chiefly found in full fat dairy products and red meat, are most likely to increase blood levels of cholesterol. Stearic acid (18 carbon) which is also found in beef, and is the main fatty acid of cocoa butter, appears to increase cholesterol less.
A summary of available studies, recently published in The European Journal of Nutrition, indicated that dairy fat consumption does not increase the risk of heart disease. A metaanalysis, published 2010 in The American Journal of Clinical Nutrition, did not show an association between the intake of saturated fats and coronary artery disease.
Thus, the common assumption that saturated fats are associated with heart disease appears to lack scientific evidence.
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