Good Fats, Bad Fats

Good Fats, Bad Fats

By Eleanor Roberts, PhD | Medically reviewed by Pat F. Bass III, MD, MPH

One type of fat protects your heart, the other puts you at risk for cardiovascular disease. It's wise to know the difference.

The body needs certain healthy fats to construct cell membranes, insulate nerves, and ensure that many vitamins — D and K, for example — work the way they should.

But not all fats are good for you. Some, in the wrong amounts, can seriously damage your health.

Are you doing everything you can to manage your heart condition? Find out with our interactive checkup.

Types of Healthy Fats

 Dietary fats fall into three categories:

  Saturated fats. Animals are the primary source of saturated fats, with high levels found in beef and full-fat dairy products and medium levels in poultry and eggs. Some vegetable oils, such as palm oil, also contain a lot of saturated fat. Saturated fats are necessary for the body — but in small amounts. Less than 10 percent of your daily calories should come from saturated fats, preferably from lean poultry and low-fat or fat-free dairy products. For people who consume 2,000 calories per day, only 20 grams at most should come from saturated fat.

Unsaturated fats. These good fats are what you should eat the most of as part of a heart-healthy diet. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil, and canola oil have high concentrations of monounsaturated fats. Fish, flax seeds, flaxseed oils, corn oil, soybean oil, and sunflower oil contain polyunsaturated fats.


Omega-3 fatty acids — found in some types of fish like salmon and herring, and in plant products, such as soybean oil, canola oil, walnuts, and flaxseed — are a type of polyunsaturated fat that are thought to be particularly good for the heart.

   

 

 Trans fats. These are the fats you may want most but shouldn’t have. Most unsaturated fats are liquid at room temperature. To make them solid, food manufacturers add extra hydrogen, making it a “hydrogenated,” 

    or trans, fat. The highest levels of trans fats are found in baked goods, animal products, and margarine.

Effects of Non-Healthy Fat

Eating a meal high in saturated fats — lots of steak, with potato salad loaded with eggs and mayo — creates the following reaction in the body:

•  Triglyceride (made from excess calories and stored in fat cells) levels go up. High triglyceride levels increase the risk of high blood pressure, diabetes, and heart problems. [8,9]
•  Blood vessels narrow.
• Blood pressure goes up 
• LDL levels increase.

 And even though trans fats come from vegetable sources, they can cause more heart problems than saturated and unsaturated fats. For this reason many food manufacturing companies and restaurants are no longer using trans fats, and most food labels state their trans fat content.

Good Effects of Fats

Replacing some saturated fat from animal sources with healthy fat from plant sources can reduce LDL and triglyceride levels and your risk of cardiovascular disease.

One study found that replacing harmful carbohydrates — found in processed foods like white rice, white bread, and so on — with foods such as nuts and fatty fish, decreases LDL (“bad cholesterol”) levels and increases those of HDL (“good cholesterol”). The researchers also found that eating foods rich in good fat:

•              Lowered blood pressure
•              Reduced heart risk
•      Improved lipid level

If you’re smart, you’ll opt for unsaturated fats every time.

A Word About Fish

 Fish is a heart-healthy source of dietary protein that is low in saturated fat and high in omega-3 fatty acids. It is especially important that postmenopausal women and middle-aged and older men eat the recommended amounts of fish and shellfish (up to 12 ounces per week) to reduce cardiovascular disease risks, according to the American Heart Association (AHA). The AHA cautions that some fish types may be high in environmental pollutants such as mercury and therefore recommends that children and pregnant women avoid fish types that are thought to have the highest mercury levels (for example, king makerel, swordfish, shark, tilefish). The AHA also recommends varying the kinds of fish you eat to minimize effects of these environmental contaminants.

The bottom line is that you need healthy fat in your diet, in limited amounts. And it does matter what kind of fat you eat. For cardiovascular health, limit your intake of saturated fat, avoid trans fat, and make sure most of the fat you eat is good fat from fish, nuts, and healthy oils.

Lose Weight and You May Reverse Your Heart Disease

Lose Weight and You May Reverse Your Heart Disease

By T. Jared Bunch, MD

Published Mar 17, 2015

For heart disease prevention in patients with atrial fibrillation, weight loss efforts count, but endurance wins.

A number of years ago I cared for a retired football player. He was a college star and a fringe player professionally. His once fit body had succumbed to the consequences of many jaw-dropping hits as he attempted to catch passes over the middle of the football field. Since retirement, his activity levels had plummeted, and he became overweight and developed heart disease. Some of this change was due to chronic pain. However, a lot of it was due to a transition in life that led to less activity and weight gain.

When we met, he had high blood pressure, prediabetes, and atrial fibrillation. We talked about his health conditions and weight gain. We discussed lifestyle changes and the need to start medications for his high blood pressure, atrial fibrillation, and high cholesterol.

After this long discussion he said, “I am committed. I want to do this without medications.”

I actually hear this a lot. We will all face health problems, many of which come because of our lifestyles and choices. With the realization that disease has developed, we often use this moment to become motivated for change. Unfortunately, for most of us, sustaining high levels of motivation can be challenging, and we often fall back into more comfortable lifestyle habits. I believe there is merit in the initial desire to change. I also know that endurance is essential for lifestyle changes to work.

Medications make up for such human tendencies in most people with disease. They work immediately when motivation is high and often have a sustained benefit even if motivation is lost.

Medications are valuable in disease management, but a lot of my patients, like this athlete, believe there is a better way.

The ‘Lifestyle Effect’ on Blood Pressure and Cholesterol

At the American College of Cardiology 64th Annual Scientific Sessions in SanDiego, one study presented on March 16th focused on the value of our initial motivation to change, as well the additive value of endurance. Two outstanding researchers, Rajeev Pathak, MBBS, and Prashanthan Sanders, MBBS, PhD, from the University of Adelaide in Australia led the study. These are physicians committed to the long-term care of atrial fibrillation patients. Atrial fibrillation is one of the most common heart rhythm disorders and can cause stroke, heart failure, poor quality of life, and even death. These physicians know that, in most people, atrial fibrillation can be prevented and perhaps in those patients in whom it has already developed, the disease can be reversed.

The Australian study involved 355 patients who had developed atrial fibrillation. Unlike most clinics in the United States, the one where these patients were treated also sent them to a lifestyle modification clinic. Drs. Pathak and Sanders examined the impact of early weight loss after lifestyle counseling in the clinic. Their findings are reason for great optimism in those who have atrial fibrillation, high blood pressure, diabetes, or any combination of these diseases.

Here is a summary of what they reported:

1.            Blood pressure improved as the amount of weight loss increased — from less than 3 percent, to 3 percent to 9 percent, and then over 10 percent.
2.           Those patients who had more than a 10 percent weight loss were able to reduce their need for blood pressure medications by 50 percent, on average, while maintaining normal blood pressure levels.
3.         High cholesterol also improved. In those who experienced a 3 percent to 9 percent weight loss, cholesterol decreased by 25 milligrams per deciliter (mg/dL), on average.
4.         For those who lost more than 10 percent of their weight, the average cholesterol decrease was even better, approximately 45 mg/dL. The cholesterol improvement was observed in the group with the greatest weight loss despite the fact that 50 percent of them stopped taking their cholesterol medications. This is drug-free control of cholesterol.
5.         The group with more than 10 percent weight loss also had less diabetes — from 30 percent having prediabetes or diabetes to only 4 percent with these diseases at the last follow-up visit.

How Did the Heart Respond?

Data on patients’ hearts showed that when lifestyle changes are made, heart disease could be reversed. The heart chamber that creates atrial fibrillation decreased in size to near normal levels. The wall thickness of the heart, which typically is felt to be permanent despite use of medications, decreased, making the heart more flexible and adaptive. As a consequence, the amount of atrial fibrillation decreased dramatically.

In the group with weight loss of more than 10 percent, the burden of atrial fibrillation fell by 50 percent. In all weight loss categories, atrial fibrillation levels decreased from 20 percent to 50 percent. These patients reported that they felt better and their quality of life improved.

Lifestyle change was not a miracle cure, as many people still experienced some atrial fibrillation. But the study highlights the value of personal choices and lifestyle changes in disease management. The study provides evidence that you can take control of your health.

The study authors provided two important additional insights:

•                First, those who had sustained weight loss or continued to lose weight did the best. This is not overly surprising, but it gives us incentive to keep up the fight.

•                Second, those who lost weight initially and then gained it back still did better than those who never lost weight. In fact, even if their weight continued to fluctuate, they were 20 percent less likely to experience atrial fibrillation. This finding teaches us that initial effort is important as well, even if we slip up and have trouble keeping away from old habits.

What Was the Key to Long-Term Weight Loss?

The authors give a lot of credit to the use of a lifestyle clinic. Patients had the opportunity to use a team of professionals to help them. This team also made them accountable for change. Those who refused to participate in the clinic and did it on their own were most likely to not lose weight. This tells me we need to surround ourselves with a good supportive team that will expect us to endure and help us when times are difficult. This team may come from family, friends, and, hopefully, as prevention emphasis spreads in the United States, lifestyle clinics.

Kevin Durant, professional basketball player with the Oklahoma City Thunder of the National Basketball Association, provided insight into his greatness when during his Most Valuable Player award acceptance speech he said, “I failed so many and got back up. I’ve been through the toughest times with my family, but I’m still standing.”

We are all going to struggle, at times, with consistently making healthy decisions. This new study teaches us that it is worth it. It also teaches us that it is important to get back up each time we fall, and try again.

Photo credit: Hamza Tarkkol/Getty Images

Posted in: Atrial Fibrillation

5 ways to sleep better

5 Easy Ways to Sleep Better Tonight

By Mollie Bloudoff-Indelicato, Everyday Health Staff Writer

We've all been there. You snuggle down under the covers and wait for sleep — and wait and wait and wait. Up to 70 million American adults struggle with sleep disorders, which can reduce your productivity and raise your risk of illness. If counting sheep just isn't cutting it, use our five simple steps to get more rest.

Nibble These Before Napping

The CDC recommends avoiding large meals before bedtime, but if you're constantly up late at night, chow down on cherries to help you sleep better. This rosy red fruit contains phytochemicals like melatonin, which is a known sleep aid that your body secretes at night to help you fall asleep and stay asleep. For insomniacs who need a melatonin boost, doctors can prescribe the chemical in pill form, but you can also find it in foods like tomatoes, olives, barley, rice and walnuts. Milk is also naturally high in melatonin, possibly to help give mothers a respite from fussy babies.

Sample Songs

Listening to music before bed can help you fall asleep. Studies in the Journal of Advanced Nursing suggest that music is a beneficial (and non-pharmalogical!) method of improving your ability to fall asleep and the quality of your shuteye. Next time you're having trouble getting some zzs, turn on some soothing music and let the calming beats lull you into dreamland.

Sniff Lavender


A little lavender oil on your pillow before bed could help you fall asleep. Research suggests, though doesn't prove, that aromatic wafts of lavender offer relief for insomniacs, according to studies in the journal Chronobiology International and the European Journal of Integrative Medicine. The scent of chamomile and ylang-ylang, a plant native to the Philippines, may also induce sleepiness, according to the journal Evidence-Based Complementary and Alternative Medicine. 

Experiment on your own until you find just the right dose of the smelly herb. Just make sure you don't go too long without sleep before using aromatherapy. People who are sleep deprived start to lose their ability to identify different scents, which could negate the effects of lavender, according to the Journal of Sleep Research.


Turn Down the Temp  When you go to bed for the night, check your room temperature. People generally sleep better when it's cool, about 61 degrees to 66 degrees Fahrenheit, according to a study in the journal La Presse Medicale."For normal sleepers, the drop in core temperature is marked by an increase in temperature in the hands and feet, as the blood vessels dilate and the body radiates heat," reported the New York Times referencing the French study. So turn down the thermostat to save time falling asleep — and save money on your electricity bill! That is, unless you're going commando, in which case researchers suggest cranking the heat to between 86 degrees and 90 degrees Farenheit.

Curl Your Toes

Curling (and uncurling) your toes while lying in bed can help you fall asleep faster, according to the University of Maryland Medical Center.The repetitive movement helps some people relax, shipping them off to dreamland. The exercise also works with other muscle groups like your legs, abdomen and arms. Give it a try next time you're ready for bed!

Isagenix Fats 101

Isagenix Fats 101

Fats are an important part of a healthy diet because they are crucial to so many functions in the body.

Getting adequate amounts of good fats every day is part of healthy, balanced eating. In Isagenix products, GMO-free good fats are supplied in healthy amounts for optimal nutrition. What sources of fat are used, you ask? Read on to learn what fats we use, the reason behind using them, and how they contribute to healthy products for you.

Olive Oil                  

The star of Mediterranean cuisine is also the main source of fat in IsaLean® Shakes, IsaLean Soups, and IsaLean PRO. Olive oil has been long recognized for its role in a healthy diet. Rich in monounsaturated fats, olive oil has been lauded as beneficial for heart health (1, 2). Studies have also shown that those who habitually consume a moderate amount of olive oil in their diets live longer and healthier lives (3).

MCT Oil

Another major player in the IsaLean and IsaLean PRO family of products, coconut oil provides medium-chain triglycerides (MCTs) such as lauric acid. MCTs act a little different than long-chained versions of saturated fats from animal sources. They are more easily used for an energy source. Evidence suggests that when added to a healthy diet, MCTs may also contribute to improved body composition without adversely affecting blood lipid profiles (4).

Sunflower Oil

Extracted from the seeds of sunflowers, sunflower oil is mainly comprised of polyunsaturated fats. These include essential omega-6 and omega-3 fatty acids. In addition, like olive oil, the type of sunflower oil used in Isagenix products is made up of about 80 percent monounsaturated fat, specifically oleic acid also found in olive oil.

Safflower Oil    

Similar to sunflower oil, safflower oil is extracted from the seed of the safflower. Safflower oil is selected because of its high concentration of monounsaturated and polyunsaturated fatty acids, omega-6 and omega-3 fatty acids. High-oleic safflower oil is commonly used to increase the monounsaturated fatty acid profile of foods to benefit heart health (5).

Canola Oil

Canola oil is praised by scientists who consider it one of the healthiest oils due to being rich in both monounsaturated and polyunsaturated essential fats. When it replaces other sources of fats in the diet, such as saturated and trans fats, it is shown to support healthy blood lipid profiles (6). In Isagenix products, canola oil supplies an important source of omega-3s and omega-6s.

(As there are several myths circulated over the Internet surrounding the use of canola oil, please also see “Canola: The Myths Debunked.”)

Palm Kernel Oil

While coconut oil is the source for MCTs in Isalean Shake, palm kernel oil is what supplies it in IsaLean Bars. Principally, it’s used in small amounts in IsaLean Bars coatings. What sets palm kernel oil apart is that it can act as a rich source of stable lauric acid (also found in coconut oil) (7, 8). When fractionated or modified, the lauric acid portion of the oil is separated out from the rest of the fatty acids, leaving the oil less likely to melt.

Isagenix understands that palm kernel oil suppliers have been the target of increased inquiry over sustainability concerns. Isagenix is pleased to announce that, as part of meeting its No-Compromise Quality Policy, the company is committed to only using Certified Sustainable Palm Kernel Oil (CSPKO). This globally recognized certification set in place by the Roundtable on Sustainable Palm Oil (RSPO) holds farmers to stringent sustainability criteria, with the well-being of the environment, natural resources, and local wildlife as a priority.

Good Fats for Life

Fats are crucial to so many functions in the body. Different fats offer different advantages, whether it’s supplying monounsaturated, medium-chained saturated fats, or polyunsaturated essential fats. The variety of fats supplied through Isagenix products help ensure that consumers receive enough to meet optimal nutritional needs, while knowing that they come from sustainable sources.

References

•                Estruch R, Ros E, Salas-Salvado J et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368:1279-90.

•                Tresserra-Rimbau A, Medina-Remon A, Perez-Jimenez J et al. Dietary intake and major food sources of polyphenols in a Spanish population at high cardiovascular risk: The PREDIMED study. Nutr Metab Cardiovasc Dis 2013.

•                Buckland G, Mayen AL, Agudo A et al. Olive oil intake and mortality within the Spanish population (EPIC-Spain). Am J Clin Nutr 2012;96:142-9.

•                Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015 Feb;115(2):249-63. doi: 10.1016/j.jand.2014.10.022.

•                Jenkins DJA, Chiavaroli L, Wong JMW, Kendall C, Lewis GF, Vidgen E, Connelly PW, Leiter LA, Josse RG, Lamarche B. Adding monounsaturated fatty acids to a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. CMAJ. 2010 Dec 14; 182(18): 1961–1967. doi:  10.1503/cmaj.092128

•                Lin L, Allemekinders H, Dansby A, Campbell L, Durance-Tod S, Berger A, JH Jones P. Evidence of health benefits of canola oil. Nutr Rev. 2013 Jun; 71(6): 370–385. Published online 2013 May 2.  doi:  10.1111/nure.12033

•                May CY, Nesaretnam K. Research advancements in palm oil nutrition. Eur J Lipid Sci Technol. 2014 Oct; 116(10): 1301–1315. Published online 2014 Oct 6.  doi:  10.1002/ejlt.201400076

•                Gee PT. Analytical characteristics of crude and refined palm oil and fractions. European Journal of Lipid Science and Technology. MAR 2007. DOI: 10.1002/ejlt.200600264

Grilled Corn, Avocado and Tomato Salad with Honey Lime Dressing.

Grilled Corn, Avocado and Tomato Salad with Honey Lime Dressing.

                            

INGREDIENTS:

1 pint grape tomatoes

1 ripe avocado

2 ears of fresh sweet corn

2 tbsp fresh cilantro, chopped

HONEY LIME DRESSING:

Juice of 1 lime

3 tbsp vegetable oil

1 tbsp honey

Sea salt and fresh cracked pepper, to taste

1 clove garlic, minced

Dash of cayenne pepper

DIRECTIONS:

Remove husks from corn and grill over medium heat for 10 minutes. The corn should have some brown spots and be tender and not mushy. Cut the corn off the cob then scrape the cob with the back of your knife to get the juices. Set aside and let cool. Slice the tomatoes in half. Dice the avocado and chop the cilantro.

HONEY LIME DRESSING

1. Add all the dressing ingredients in a small bowl and whisk to combine. Set aside.

2. Combine the sliced tomatoes, avocado, cilantro and grilled corn and honey lime dressing and mix gently so everything is evenly coated. Be careful not to mash the avocados. Let the salad sit for 10-15 minutes to let flavors mingle.