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April 29, 2010
In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- These Foods May Lower Heart Disease Risk
- 1 Quick Technique To Burn More Fat
Overweight? Shocking Proof that it may not be your fault
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These Foods May Lower Heart Disease Risk
Dear Reader,
Just out, the first conclusive evidence borne of randomized clinical trials suggests that replacing saturated fats with polyunsaturated ones does indeed cut your risk of heart disease.
Harvard School of Public Health (HSPH) researchers looked at eight studies with a total of 13.614 participants, finding that those who replaced saturated fats with the polyunsaturated kind had a 19% lower risk of heart disease than those who didn't make the change.
What's more, for every 5% increase in those good-for-you polyunsaturated fats in the diet, heart attack or heart related death risk was cut by 10%. The longer subjects stayed on a diet rich in polyunsaturated fats, the greater the benefits. For this research, the authors only used studies where participants increased their polyunsaturated fat intake as a replacement for saturated fats, and where any heart events could be documented.
For nearly 60 years we've been told to reduce consumption of saturated fats to keep heart disease at bay, though there's been mixed scientific evidence that doing this really cuts the risk. This work, published online in the journal PLoS Medicine, changes that.
"Saturated fat is not so bad for you that you can replace it with anything and get [a] benefit," explains lead study author Dr. Dariush Mozaffarian, the co-director of the Program in Cardiovascular Epidemiology at Brigham and Women's Hospital and Harvard Medical School, in Boston, Massachusetts. "The replacement matters."
Saturated fats are the ones found in butter, cheese, bacon and red meat, and are known to raise the levels of bad cholesterol that then block the arteries, especially the coronary arteries. The recommendation is that adults get no more than 11% of daily calories from these type of fats, though the average intake in the U.S. is less, probably 6-7% of total calories.
Over the years, the food industry has reduced the amount of saturated facts in many items, often replacing them with just as bad trans fats. The typical American diet often replaces these types of fats with increased consumption of refined carbs and grains. This isn't any better... the fats from those fat-free cookies, cakes or other foods are hardly nutrition packed choices.
Continues below...
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These Foods May Lower Heart Disease Risk Continued...
Today the Institute of Medicine, an independent organization that gives advice
to the U.S. government on health, recommends a range of 5%-10% of your calories
come from polyunsaturated fats. These research findings suggest that the top
number might actually be on the low side. In the study, the participants were
consuming 15% of their calories from polyunsaturated fats.
"
The specific replacement nutrient for saturated fat may be very important," points
out Mozaffarian. "Our findings suggest that polyunsaturated fats would be a preferred
replacement for saturated fats for better heart health."
Polyunsaturated fats are the fats in vegetable oils, and they might be just the
right replacement for the saturated kind. These fats increase the levels of good
cholesterol in the body, believed to help lower your risks of heart disease.
You can get these fats from natural sources like soybean oil, corn oil. Safflower
oil, fatty fishes like salmon, mackerel, herring and trout. Other natural sources
include walnuts and sunflower seeds.
Heart disease is a known killer, a leading cause of death among adults all over
the world. If you're concerned about your own risk, this study affirms that a
change in diet be a smart move - replace those saturated fats, but with healthy
options like the polyunsaturated kind. You best bet according to experts is that
you need to eat the right amount of calories in a healthy, balanced way.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=114661
http://news.bbc.co.uk/2/hi/health/8580899.stm
MedicineNet info on heart disease:
http://www.medicinenet.com/heart_disease/article.htm
American Heart Association info on polyunsaturated fats:
http://www.americanheart.org/presenter.jhtml?identifier=3045796
CNN Health story on heart health and saturated fats:
http://www.cnn.com/2010/HEALTH/03/24/moh.heartmag.saturated.fat/
Harvard Medical School:
http://hms.harvard.edu/hms/home.asp
Press release Harvard School of Public Health, March 22, 2010:
http://www.hsph.harvard.edu/news/press-releases/2010-releases/saturated-fat-polyunsaturated-fat-cut-heart-disease-risk.html
Dariush Mozaffarian, assistant professor at HSPH & department
of medicine at Harvard Medical School:
http://www.hsph.harvard.edu/faculty/dariush-mozaffarian/
PLoS Medicine:
http://www.plosmedicine.org/home.action
Study abstract in PLoS Medicine:
http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%
2Fjournal.pmed.1000252
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