Sep
16
2017

Healthy Oils For A Healthy Body

By | coconut oil, fish oil, Inflammation, olive oil, omega-3 fatty acids, polyunsaturated oil

Healthy oils for a healthy body? Quite frequently the news are full of articles that want to inform you what fat or oil to eat. At the end the consumer often faces information overload and confusion.

Here I am reviewing what we know about the various oils.

1. Coconut oil not as good as it was thought

This review article pointed out that coconut oil does elevate the bad cholesterol, called LDL cholesterol. This is not a desirable effect, as it can lead to heart disease and possibly heart attacks. On the other hand coconut oil also elevates HDL cholesterol, the good cholesterol that mobilizes LDL cholesterol. The article points out that coconut oil may be a better choice than butter. Butter does not elevate HDL cholesterol to offset the effects of LDL cholesterol. Researchers felt that the occasional use of coconut oil instead of butter would be justifiable. But they advised strongly against the daily use of coconut oil. Instead they recommended olive oil, canola or soybean oil, along with nuts and seeds, as your primary fats. I agree with olive oil, but have concerns about canola or soybean oil, as I explain it later in this article.

Dr. Andrew Weil reviewed coconut oil in Self Healing August 2014. He said that the effect on cardiovascular health remains largely unclear. He is not aware of any “study that has shown using coconut oil leads to significant weight loss”. It is basically a thumbs down assessment for coconut oil. You may want to use it occasionally for baking or a special Thai food meal.

Let’s remember that the long-lived populations such as in Okinawa and others never used coconut oil.

2. Polyunsaturated fatty acids used in processed food

A news release in 2016 describes new FDA food guidelines. They recommend that saturated fat should not exceed 10% of the total daily caloric intake, but there are still different opinions: some studies show that saturated fat may not be responsible for hardening of the arteries. Other studies have shown that breast cancer is more common in persons who consume more saturated fat .

In the 1980’s the news came out that saturated fats would be bad for arteries. At that time there was a switch to polyunsaturated fatty acids. These consist of safflower oil, canola oil, sunflower seed oil, corn oil, soybean oil and grape seed oil.

However, the irony is that these vegetable oils were highly unstable and lead to oxidation causing heart disease and cancer.

In contrast olive oil is a much more stable oil. And long-lived populations in the Mediterranean seem to be the proof, that it is a healthy fat source for them and for us.

Personally I have cut out polyunsaturated fatty acids out of my food and I suggest you do the same. We know now that polyunsaturated fatty acids lead to inflammation via the arachidonic acid pathway. This can cause gout, arthritis, diabetes, and inflammation of the arteries with subsequent clots causing heart attacks and strokes. I don’t need all of these diseases, I am doing fine without polyunsaturated fatty acids.

3. Omega-6 to omega-3 ratio

The cell membrane consists of two lipid layers at a specific ratio of omega-6 essential fatty acids and omega-3 essential fatty acids. It also contains triglycerides, phospholipids and protein. Safflower oil, canola oil, sunflower seed oil, corn oil, soybean oil and grape seed oil are mostly omega-6 fatty acids and the type of polyunsaturated fatty acids that prevail in processed foods. With the consumption of too much processed food the body has a problem constructing cell memranes. When you compare the metabolism of omega-6 fatty acids with that of omega-3 fatty acids, there is a fundamental difference. The linoleic acid of omega-6 fatty acids metabolizes into arachidonic acid, which causes pro-inflammatory mediators, PGE2 and LTB4. On the other hand with omega-3 fatty acids alpha-linolenic acid (ALA) is metabolized into EPA, DHA and the anti-inflammatory mediators PGE3 and LTB5.

Disbalanced omega-6 to omega-3 ratio

It is easy to understand why a surplus of omega-6 fatty acids from processed foods will disbalance the omega-6 to omega-3 ratio. This ratio should be 1:1 to 3:1, but many Americans’ omega-6 to omega-3 ratio is 6:1 to 18:1. Omega-6-fatty acids cause arthritis, heart disease and strokes. Be particularly careful in avoiding soybean oil, which is the most popular oil in the last few decades to foul up the omega-6 to omega-3 ratio through processed foods. Read labels to avoid soybean oil and other omega-6 fatty acids.

When it comes to balancing omega-3 and omega-6 fatty acids in your diet, be aware that nutritional balancing can help you restore the ideal omega-6 to omega-3 ratio of 1:1 to 3:1. An easy way is to simply cut out processed foods as much as possible. Supplement with molecularly distilled fish oil capsules to add more omega-3 fatty acids into your food intake.

4. Fish oil

What we learned from this is the importance of fish oil as a supply of omega-3 fatty acids. But nuts also supply us with omega-3 fatty acids. Eating fish three times per week is another way to get enough fish oil on board. There is a word of caution. Our oceans are so contaminated with mercury that you want to be careful and eat only fish low in mercury content. Avoid swordfish, tuna fish or grouper.

But wild salmon and mackerel are fish low in mercury and safe to eat. I would recommend that you eat seafood at least three times per week to have a good source of omega-3 fatty acid. In addition I would also recommend you take omega-3 supplements. I take it in the form of molecularly distilled high potency omega-3. I take 2 capsules twice a day. In addition I take 750 mg of krill oil once per day, another source of molecularly distilled marine omega-3 supplement.

5. Cold pressed virgin olive oil

Organic olive oil contains monounsaturated fatty acids that are neutral in terms of effects on the cardiovascular system. But it also contains a lot of polyphenols and among these in particular hydroxytyrosol that lower blood pressure and protects you from hardening of the arteries. This likely is the main reason why the Mediterranean diet is so healthy, apart from its emphasis on vegetables, which further makes it desirable. In a 2012 study from Spain it was found that mortality from heart attacks was 44% lower than that of a control group who did not incorporate olive oil in their diet.

Only two tablespoons of virgin olive oil per day protect you from heart disease. It does so by reducing the total cholesterol level in the blood as well as the LDL cholesterol level. At the same time the more polyphenol is contained in olive oil (such as in extra virgin olive oil), the more HDL your body will produce, which is essential to extract oxidized LDL from arterial plaque. On top of that polyphenol rich olive oil will increase the size of the HDL particles (these larger particles are called HDL2), which are more efficient in extracting oxidized LDL from arterial plaque.

Effects of olive oil

Olive oil has been shown to lower blood pressure and prevents heart attacks and strokes.

A Sept. 2014 study in humans showed that higher polyphenol olive oil as found in extra virgin olive oil caused an increase in the more effective HDL2 particles, which cleans out plaque from arteries more efficiently than the regular, cheaper olive oil. You should use mainly olive oil for your regular cooking. Cold pressed, virgin olive oil is more expensive than the regular olive oil, but this is what has been proven to enhance health and to prolong life, if you consume it regularly.

Healthy Oils For A Healthy Body

Healthy Oils For A Healthy Body

Conclusion

Sometimes it is useful to think about what fats you are consuming. We tend to eat too many omega-6 fatty acids from processed foods. These are polyunsaturated fatty acids found in safflower oil, canola oil, sunflower seed oil, corn oil, soybean oil and grape seed oil. Food merchants use these polyunsaturated fatty acids to have a longer shelf life of their products. But the more omega-6 fatty acids we consume, the higher the omega-6 to omega-3 ratio gets. This leads to inflammation in the body and the arteries. It causes heart attacks, strokes and other illnesses. Years ago I cut polyunsaturated fatty acids out of my food intake. Instead I use organic cold pressed extra virgin olive oil. It is full of polyphenols (and among these in particular hydroxytyrosol). It lowers blood pressure and prevents heart attacks and strokes. I am not convinced that the hype around coconut oil can be verified. At this point I would suggest only occasional use of it.

You need to eat fish three times per week and other seafood as a source of omega-3 fatty acids. This is important to keep your omega-6 to omega-3 ratio well balanced. I also take fish oil supplements regularly like krill oil once daily and fish oil capsules twice a day. You can buy these molecularly distilled to ensure they are mercury contamination free.

Aug
29
2015

Problems With The Western Diet

By | Cancer, Cardiovascular disease, Diabetes, Fitness, heart attack, Heart Disease, Inflammation, lifestyle, Nutrition, Prevention

Lately there have been various news reports cautioning us about the Western diet. We eat too much processed food, we eat too much sugar and we have to be careful with how much fat and what kind of fat we eat. Take this story from the CNN. Half the world lives in big cities. And this number will reach 70% in the year 2050, if the urbanization trend continues at the same rate. With it comes the consumption of fast food. The wealthier people are, the more meat they eat. This is exactly what is bad for us. Too much meat can cause gout, particularly when paired with alcohol. First it is time to explain some more about the Western diet. “The biggest features of a Western diet are overconsumption of over-refined sugars, highly refined and saturated fats, animal protein and a reduced intake of plant-based fibers,” says Ian Myles. He is located at the U.S. National Institute of Allergy and Infectious Diseases. This statement is specific enough: we are eating too much fat, red meat, salt and sugar, and too little fiber.

Too much fat

In processed foods we get too many omega-6 fatty acids, which have been shown to cause clogging of arteries and causing heart attacks and strokes, if not balanced with enough omega-3 fatty acids. But many processed foods still have hidden trans fats, which distribute free radicals in your system; this in turn causes hardening of the arteries again. Free radicals also age you faster. A candy bar with palmitic acid and fructose for instance, leads to a slow grade inflammation. The immune system mistakenly takes palmitic acid for the gut bacterium E.coli and mounts an immune reaction. This low-grade inflammation causes inflammation in the blood vessels, but also weakens the immune system. The sugar part of the candy bar oxidizes LDL cholesterol leading to clogging of arteries, which causes heart attacks and strokes.

Too much red meat

Grain fed and antibiotic treated regular beef changes the gut bacteria and can cause super bugs. The change of the gut flora can lead to inflammation in the gut lining and something called “leaky gut syndrome”. We carry almost 2 pounds of gut bacteria in us at any given time. But residual antibiotics from regular beef and chicken reduces that amount and changes the composition of our gut flora.

You can read in this blog that the changes taking place from consuming regular beef changes your liver metabolism and leads to accelerated hardening of the arteries, which in turn causes deadly heart attacks and strokes. On the other hand, grass fed beef or organic beef do not do this. To prevent leaky gut syndrome, heart attacks and strokes from developing you can take probiotics every day, which should include these two species: Lactobacillus acidophilus and Bifidobacterium bifidus. This keeps your gut flora stable and does not allow your food to undermine your health.

To much salt and sugar

Too much salt is often in processed food to prolong the shelf life. But we humans are very sensitive to overdoses of salt. Our kidneys have to work overtime to get rid of the excess salt. We need to drink enough water to allow the kidneys to produce urine, which will eliminate the excess salt. Persistent excessive salt intake will also cause high blood pressure. High blood pressure can cause heart problems, strokes and aortic aneurysms. Restaurant food often contains too much salt and sugar.

Too little fiber

The more food is processed, the less fiber it will contain. If you go for the pizza, it may taste good, but where is the fiber? If you eat bread and butter, where is the fiber? You may say that you like a donut. I ask you again: where is the fiber? The end result is that toxins that normally would have been bound to fiber in the colon and were eliminated in the stool are now interacting with the wall of the colon causing colonic polyps and colon cancer. It may not only be fiber as plant-based diets rich in fruits, non-starchy vegetables, legumes, and whole grains were shown to be associated with a lower risk of the most common cancers. That’s the reason why people who consume a Western diet have higher rates of cancer in general. They lack fruits and vegetables.

Polyunsaturated fatty acids

The recommendation in the 1980’s until about 2010 of a low fat diet to prevent heart attacks and strokes has failed miserably. It turned out that polyunsaturated fatty acids are of the omega-6 type, which gets metabolized into arachidonic acid and causes inflammation. The immune system gets suppressed from the chronic inflammation and the person becomes more prone to infections. As low fat diets are typically high in carbohydrates, there is a calorie surplus causing weight gain. Dr. Fife explains in his book that polyunsaturated acids interfere with the insulin receptor feeding into insulin resistance, which makes it even more difficult to control the metabolism and leads to more weight gain (Ref.1). The end result is what we have observed over the last few decades, a relentless obesity wave in the civilized world. It is a direct result of the Western diet.

Cancer caused by the Western diet

Breast cancer, colon cancer and prostate cancer are cancers that are related to the Western diet. But there are likely many other cancers that are also caused by it.

We know that free radicals cause cancer, such as from trans fats and rancid polyunsaturated fatty acids found in processed foods. Cancer is more common in obese people and people with diabetes.

Habits that make us eat more

There are habits that make us eat more like snacking and falling for so-called “fitness food” which contains dubious ingredients. It may come as a surprise, but married people can also fall prey to unhealthy habits together, forgetting about working out and sneaking in “skinny cocktails”. Read what Cynthia Sass, registered dietician had to say about this on CNN.

Solution to the Western diet

You may expect me to say that you should modify this or that in the Western diet. Modification does not work. You have to get radical here! The real solution is to abandon the Western diet altogether. Replace it with the Mediterranean diet without sugar and starchy foods. It is not that as bad as you can see from 1 week of recipes that my wife included in my book: “A survivor’s Guide To Successful Aging”.

You can eat cooked organic spinach, a piece of meat with slices of Avocado for breakfast. Cooking is done mostly with coconut oil or olive oil. Alternatively you may enjoy an egg or egg white vegetable omelette with lots of greens, mushrooms, onions and salsa and avocado on the side. Add to this caffeinated or decaffeinated coffee with stevia. Alternatively, a bowl of rolled oats, flaxseed and nuts with fresh fruit and organic milk, goat milk or yoghurt would make an excellent, sustaining breakfast. I am mentioning all of this to show you that you can get away from your familiar pancakes with maple syrup, sausages, waffles, toasts and muffins etc.

Food needs to be prepared form scratch with organic ingredients. GMO foods need to be avoided as the final judgment on these is decades away, and you do not want to become a human guinea pig.

Problems With The Western Diet

Problems With The Western Diet

Conclusion

The only way to “improve” a Western diet is to eliminate it and replace it by the Mediterranean diet. Throw all the processed food into the trash where it belongs! Avoid omega-6 fatty acids (polyunsaturated fatty acids), which have been shown to weaken the immune system and cause insulin resistance. The best fats are omega-3-fatty acids from marine oils (fish oil), coconut oil and olive oil. Forget all the other oils that are heavily advertised. They are not healthy.

I stick to organic foods although they are more expensive. Don’t forget that apart from a good diet you need to engage in a regular exercise program in order to prevent heart disease and cancer. And don’t stress out over the changes that you are about to make. Remember to manage your stress and relax!

References:

  1. Bruce Fife, C.N., N.D.: “The Coconut Oil Miracle”, 5th edition,2013, Penguin Books, NY 10014

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