Low Fat Diets May Not Prevent Cardiovascular Disease - Blog - Persona Nutrition

Low Fat Diets May Not Prevent Cardiovascular Disease

For decades, health care providers have been recommending that people lower their fat intake to improve their cholesterol levels and reduce their risk of cardiovascular disease.  It may not be that simple.

Usually, a person at high risk of cardiovascular disease is tasked with the goal of lowering their LDL cholesterol and increasing their HDL.  To help a patient achieve these improved numbers, a doctor will often prescribe a low-fat diet in lieu of, or in conjunction with, drug therapy.  A recent review of the research (Schwingshackl & Hoffmann, 2013) surrounding this topic has shown that while a low-fat diet (less than 30% of calories from fat) may help reduce LDL cholesterol levels (that’s a good thing!), it does not significantly improve HDL levels (that’s not so good.)  In fact, better HDL levels were seen in people who ate high-fat diets.

So what’s a body to do?  Eat low fat for low LDL levels?  Eat high fat for better HDL levels?  Throw up your hands and just up your statin dosage???  Hold on – there are better options.

  • Think Quality rather than Quantity.  Rather than counting fat calories, focus on where the fat in your diet comes from.  Try to include more healthy fats in your diet, and less of the unhealthy fats.  Healthy fats come from cold water fish, extra virgin olive oil, avocados, seeds, nuts and nut butters; even small amounts of fat from meats, poultry, and cheese are fine from time to time.  Unhealthy fats are found in pastries, deep fried foods, snack chips, frozen pizza, and most items on a fast food menu.
  • Take your fat intake to the next level: Omega-3’s.  Substituting omega-3 fats for other types of fat in your diet helps reduce chronic, low-level inflammation throughout your body, and also helps improve your LDL cholesterol.  Omega-3’s are found in cold water fish, walnuts, hemp seeds, flax seeds, and chia seeds.  You can also ensure that you’re getting your daily intake of Omega-3’s by taking a fish oil supplement.  If you’re a vegetarian, look for flax oil supplements
  • Get moving!  Physical activity improves your HDL cholesterol levels.  It can be as simple as taking a stroll around the neighborhood.  Consistency is key here: get your body moving every day for at least 30 minutes.
  • Consider nutritional supplements.  Chromium, garlic extract, red yeast rice, vitamin C, and citrus bioflavonoids (naturally occurring pigments found in citrus fruits) have all shown promise in improving cholesterol levels.  Be sure to check with your health care provider before adding supplements to your health care regime, especially if you’re already taking cholesterol medication.

 

Source

  1. Schwingshackl, L. M., & Hoffmann, G. P. (2013).   Comparison of Effect of Long-Term Low-Fat vs High-Fat Diets on Blood Lipid   Levels in Overweight or Obese Patients: A Systematic Review and   Meta-Analysis. Journal of the Academy of Nutrition and Dietetics,   1640-1661.

 

 

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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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