Fat
Body fat stores energy and insulates against cold. Fat is also an important constituent of the brain and nerves, but most importantly it is part of the membrane of all cells.
Most fats are fatty acids, which may be attached to glycerol as triglycerides or phospholipids, which also have a phosphate group attached. The fatty acids may be saturated (having no double bindings) or unsaturated (having one or more double bindings). Most saturated fats are solid (like lard), but unsaturated fats are fluid (like oils) at body temperature.
Cholesterol is a special fat, which is produced in the body where it is a precursor for important molecules such as bile acids, steroid hormones, sex hormones, and vitamin D, which are necessary for good health!
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Essential Fatty acids
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The omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Alpha-Linolenic acid (ALA) is an essential omega-3 fatty acid that must be acquired through the diet. ALA is found in seeds (chia, flaxseed, hemp), nuts (notably walnuts), and many common vegetable oils.
The word linolenic is an irregular derivation from linoleic, which is derived from the Greek word linon (flax). Oleic means “of or relating to oleic acid” because saturating linoleic acid’s omega-6 double bond produces oleic acid.
Dietary sources
Below is a list of foods having the highest content of Alpha-Linolenic acid (ALA) in g per 100 grams of the food.
Since you may also be interested in foods with a high alpha-linolenic acid (ALA) content AND few calories, the list also includes the number of calories.
The list is made using ECstep’s Personal Nutrition Data Program. Commercial brand products are not included in this list.
Seed oils are the richest sources of alpha-linolenic acid, notably those of hempseed, chia, perilla, flaxseed (linseed oil), rapeseed (canola), and soybeans.
Although the best source of ALA is seeds, most seeds and seed oils are much richer in the omega-6 fatty acid, linoleic acid. Exceptions include flaxseed (must be ground for proper nutrient absorption) and chia seeds.
The most important omega-3 acids are Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are readily available from fish and algae oil and play a vital role in many metabolic processes. They can also be synthesized by humans from dietary alpha-linolenic acid, but with an efficiency of only a few percent.
Multiple studies have shown a relationship between alpha-linolenic acid and a slightly increased risk of prostate cancer.
There is some evidence ALA consumption might have a slight preventative effect on cardiovascular diseases.
Alpha-Linolenic Acid becomes rancid more quickly than many other oils. This is a reason why producers choose to partially hydrogenated oils containing alpha-linolenic acid, such as soybean oil. Soybeans are the largest source of edible oils in the U.S. Please note that about 40% of soy oil production is partially hydrogenated forming unhealthy trans fats.
Reference: 1
Sources
Here is a list of foods having the highest content of eicosapentaenoic acid (EPA) in g per 100 grams of the food.
Since you may also be interested in foods with a high eicosapentaenoic acid (EPA) content AND few calories, the list also includes the number of calories.
The list is made using ECstep’s Personal Nutrition Data Program. Commercial brand products are not included in this list.
EPA is obtained in the human diet by eating oily fish or fish oil, e.g. cod liver, herring, mackerel, salmon, menhaden and sardine, and various types of edible algae. It is also found in human breast milk.
The human body converts a portion of absorbed alpha-linolenic acid (ALA) to EPA. The efficiency of the conversion of ALA to EPA, however, is much lower than the absorption of EPA from food containing it.
Effects
EPA seems to have a beneficial effect in lowering inflammation in cardiovascular and some rheumatic diseases.
Large doses (2.0 to 4.0 g/day) are generally required to achieve a significant (> 15%) lowering of triglycerides, and at those doses, the effects can be significant (from 20% to 35% and even up to 45% in individuals with levels greater than 500 mg/dL).
It appears that EPA lowers triglycerides and does not raise low-density lipoprotein (“bad cholesterol”).
Omega-3 fatty acids may be useful for treating depression.
Reference: 1
Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina.
It can be synthesized from alpha-linolenic acid or obtained directly from maternal milk (breast milk), fish oil, or algae oil.
Most of the DHA in fish and multi-cellular organisms with access to cold-water oceanic foods originates from photosynthetic and heterotrophic microalgae, and becomes increasingly concentrated in organisms the further they are up the food chain. DHA manufactured using microalgae is vegetarian.
In organisms that do not eat algae containing DHA nor animal products containing DHA, DHA is instead produced internally from alpha-linolenic acid, a shorter omega-3 fatty acid manufactured by plants (and also occurring in animal products as obtained from plants).
DHA in breast milk is important for the developing infant.
In humans, DHA is either obtained from the diet or maybe converted in small amounts from eicosapentaenoic acid (EPA).
Rates of DHA production in women are 15% higher than in men.
DHA is the most abundant omega-3 fatty acid in the brain and retina. DHA comprises 40% of the polyunsaturated fatty acids (PUFAs) in the brain and 60% of the PUFAs in the retina. Fifty percent of the weight of a neuron’s plasma membrane is composed of DHA.
DHA deficiency is associated with cognitive decline. DHA levels are reduced in the brain tissue of severely depressed patients.
While the potential roles of DHA in the mechanisms of Alzheimer’s disease are under active research, studies of fish oil supplements, which contain DHA, have failed to support claims of preventing cardiovascular diseases.
Potential health effects
Algal DHA of 900 mg per day decreases heart rate and improves memory and learning in healthy, older adults with mild memory complaints.
In middle-aged adults, higher DHA levels are related to better performance on tests of nonverbal reasoning and mental flexibility, working memory, and vocabulary.
A 2017 pilot study found that fish oil supplementation reduced the depression symptoms emphasizing the importance of the target DHA levels.
In one preliminary study, men who took DHA supplements for 6–12 weeks had lower blood markers of inflammation.
Nutrition
Below is a list of foods having the highest content of docosahexaenoic acid (DHA) in g per 100 grams of the food.
Since you may also be interested in foods with a high docosahexaenoic acid (DHA) content AND few calories, the list also includes the number of calories.
The list is made using ECstep’s Personal Nutrition Data Program. Commercial brand products are not included in this list.
Ordinary types of cooked salmon contain 500–1500 mg DHA and 300–1000 mg EPA per 100 grams. Additional rich seafood sources of DHA include caviar (3400 mg per 100 grams), anchovies (1292 mg per 100 grams), mackerel (1195 mg per 100 grams), and cooked herring (1105 mg per 100 grams). Brains from mammals are also a good direct source, with the beef brain, for example, containing approximately 855 mg of DHA per 100 grams in a serving.
Algae-based DHA
DHA is widely used as a food supplement. It was first used primarily in infant formulas. In 2004, the US Food and Drug Administration endorsed qualified health claims for DHA.V
Some manufactured DHA is a vegetarian product extracted from algae, and it competes on the market with fish oil that contains DHA and other omega-3s such as EPA. Both fish oil and DHA are odorless and tasteless after processing as a food additive.
Vegetarians and Vegans
Vegetarian diets typically contain limited amounts of DHA, and vegan diets typically contain no DHA. In preliminary research, algae-based supplements increased DHA levels. While there is little evidence of adverse health or cognitive effects due to DHA deficiency in adult vegetarians or vegans, breast milk levels remain a concern for supplying adequate DHA to the developing fetus.
Fish oils
Fish oil is widely sold in capsules containing a mixture of omega-3 fatty acids, including EPA and DHA. Oxidized fish oil in supplement capsules may contain lower levels of EPA and DHA.
Reference: 1
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The omega-6 fatty acids include linoleic acid (LA) and arachidonic acid (AA).
Linoleic acid (LA) is an essential polyunsaturated omega-6 fatty acid that must be obtained in the diet.
The word “linoleic” derives from the Greek word linon (flax). Oleic means “of, relating to, or derived from the oil of olive” or “of or relating to oleic acid” because saturating the omega-6 double bond produces oleic acid.
Below is a list of foods having the highest content of linoleic acid (LA) in g per 100 grams of the food.
Since you may also be interested in foods with a high linoleic acid (LA) content AND few calories, the list also includes the number of calories.
The list is made using ECstep’s Personal Nutrition Data Program. Commercial brand products are not included in this list.
It is found in the lipids of cell membranes. It is abundant in many nuts, fatty seeds (flax seeds, hemp seeds, poppy seeds, sesame seeds, etc.), and their derived vegetable oils; comprising over half (by weight) of poppy seed, safflower, sunflower, corn, and soybean oils.
The consumption of linoleic acid is vital to proper health, as it is an essential fatty acid.
The first step in the metabolism of linoleic acid is performed by alpha 6 desaturase, which converts LA into gamma-Linolenic acid (GLA).
There is evidence suggesting that infants lack alpha 6 desaturase of their own, and must acquire it through breast milk. Studies show that breast-milk-fed babies have higher concentrations of GLA than formula-fed babies, while formula-fed babies have elevated concentrations of LA.
GLA is converted to dihomo-alpha-linolenic acid (DGLA), which in turn is converted to arachidonic acid (AA).
There are some suggested negative health effects related to this inflammation-promoting function of linoleic acid as an omega-6 fatty acid.
Linoleic acid has become increasingly popular in the beauty products industry because of its beneficial properties on the skin. Research points to linoleic acid’s anti-inflammatory, acne reductive, skin-lightening, and moisture retentive properties when applied topically on the skin.
Reference: 1
Arachidonic acid (AA) is a polyunsaturated fatty acid present in the phospholipids of membranes of the body’s cells and is abundant in the brain, muscles, and liver. Skeletal muscle is an especially active site of arachidonic acid retention, accounting for roughly 10-20% of the phospholipid fatty acid content typically.
Arachidonic acid is a key inflammatory intermediate and can also act as a vasodilator.
Arachidonic acid in the human body usually comes from dietary animal sources (meat, eggs) or is synthesized from linoleic acid.
Arachidonic acid is not one of the essential fatty acids. However, it does become essential if a deficiency in linoleic acid exists or if an inability to convert linoleic acid to arachidonic acid occurs.
Arachidonic acid is the precursor that is metabolized by various enzymes to a wide range of biologically and clinically important eicosanoids and metabolites of these eicosanoids: prostaglandins, prostacyclin, leukotrienes and thromboxanes.
Arachidonic acid promotes the repair and growth of skeletal muscle tissue via conversion to prostaglandin PGF2alpha during and following physical exercise.
Arachidonic acid is one of the most abundant fatty acids in the brain and is present in similar quantities to docosahexaenoic acid (DHA). The two account for about 20% of its fatty-acid content. Like DHA, neurological health is reliant upon sufficient levels of arachidonic acid.
Arachidonic acid is also involved in early neurological development. In one study, infants (18 months) given supplemental arachidonic acid for 17 weeks demonstrated significant improvements in intelligence, as measured by the Mental Development Index. This effect is further enhanced by the simultaneous supplementation of AA with DHA.
Alzheimer’s disease
In adults, the disturbed metabolism of AA may contribute to neuropsychiatric disorders such as Alzheimer’s disease and bipolar disorder. There is evidence of significant alterations in the conversion of arachidonic acid to other bioactive molecules in these conditions.
Studies on arachidonic acid and the pathogenesis of Alzheimer’s disease is mixed, with one study of AA and its metabolites that suggests they are associated with the onset of Alzheimer’s disease, whereas another study suggests that the supplementation of arachidonic acid during the early stages of this disease may be effective in reducing symptoms and slowing the disease progress.
Additional studies on arachidonic acid supplementation for Alzheimer’s patients are needed. Another study indicates that air pollution is the source of inflammation and arachidonic acid metabolites promote the inflammation to signal to the immune system of the cell damage.
Bodybuilding supplement
Arachidonic acid is marketed as an anabolic bodybuilding supplement in a variety of products. Supplementation of arachidonic acid (1,500 mg/day for 8 weeks) has been shown to increase lean body mass, strength, and anaerobic power in experienced resistance-trained men.
These results suggest that AA supplementation can positively augment adaptations in strength and skeletal muscle hypertrophy in resistance-trained men.
An earlier clinical study examining the effects of 1,000 mg/day of arachidonic acid for 50 days found supplementation to enhance anaerobic capacity and performance in exercising men. AA supplementation during resistance-training promoted significant increases in relative peak power with other performance-related variables approaching significance. These findings support the use of AA as an ergogenic.
Dietary arachidonic acid and inflammation
Increased consumption of arachidonic acid will not cause inflammation during normal metabolic conditions unless lipid peroxidation products are mixed in.
Arachidonic acid is metabolized to both pro-inflammatory and anti-inflammatory eicosanoids during and after the inflammatory response, respectively.
Arachidonic acid is also metabolized to inflammatory and anti-inflammatory eicosanoids during and after physical activity to promote growth.
However, chronic inflammation from exogenous toxins and excessive exercise should not be confused with acute inflammation from exercise and sufficient rest that is required by the inflammatory response to promote the repair and growth of the micro-tears of tissues.
However, the evidence is mixed. Some studies giving between 840 mg and 2,000 mg per day to healthy individuals for up to 50 days have shown no increases in inflammation or related metabolic activities.
However, others show that increased arachidonic acid levels are actually associated with reduced pro-inflammatory IL-6 and IL-1 levels and increased anti-inflammatory tumor necrosis factor-beta. This may result in a reduction in systemic inflammation.
Arachidonic acid does still play a central role in inflammation related to injury and many diseased states. How it is metabolized in the body dictates its inflammatory or anti-inflammatory activity.
Individuals suffering from joint pains or active inflammatory disease may find that increased arachidonic acid consumption exacerbates symptoms, presumably because it is being more readily converted to inflammatory compounds.
Likewise, high arachidonic acid consumption is not advised for individuals with a history of inflammatory disease, or who are in compromised health.
Of note, while ARA supplementation does not appear to have proinflammatory effects in healthy individuals, it may counter the anti-inflammatory effects of omega-3 fatty acid supplementation.
Health effects of arachidonic acid supplementation
Arachidonic acid supplementation in daily doses of 1,000–1,500 mg for 50 days has been well-tolerated during several clinical studies, with no significant side effects reported.
All common markers of health, including kidney and liver function, serum lipids, immunity, and platelet aggregation appear to be unaffected with this level and duration of use.
Furthermore, higher concentrations of ARA in muscle tissue may be correlated with improved insulin sensitivity. Arachidonic acid supplementation in the diets of healthy adults appears to offer no toxicity or significant safety risk.
While studies looking at arachidonic acid supplementation in sedentary subjects have failed to find changes in resting inflammatory markers in doses up to 1,500 mg daily, strength-trained subjects may respond differently.
One study reported a significant reduction in resting inflammation (via marker IL-6) in young men supplementing 1,000 mg/day of arachidonic acid for 50 days in combination with resistance training.
This suggests that rather being pro-inflammatory, supplementation of ARA while undergoing resistance training may actually improve the regulation of systemic inflammation.
A meta-analysis looking for associations between heart disease risk and individual fatty acids reported a significantly reduced risk of heart disease with higher levels of EPA and DHA (omega-3 fats), as well as the omega-6 arachidonic acid.
A scientific advisory from the American Heart Association has also favorably evaluated the health impact of dietary omega-6 fats, including arachidonic acid. The group does not recommend limiting this essential fatty acid.
In fact, the paper recommends individuals follow a diet that consists of at least 5–10% of calories coming from omega-6 fats, including arachidonic acid.
It suggests dietary AA is not a risk factor for heart disease and may play a role in maintaining optimal metabolism and reduced heart disease risk. Maintaining sufficient intake levels of both omega-3 and omega-6 fatty acids, therefore, is recommended for optimal health.
Arachidonic acid is not carcinogenic, and studies show dietary level is not associated (positively or negatively) with the risk of cancers. AA remains integral to the inflammatory and cell growth process, however, which is disturbed in many types of disease including cancer.
Therefore, the safety of arachidonic acid supplementation in patients suffering from cancer, inflammatory, or other diseased states is unknown, and supplementation is not recommended.
Reference: 1
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The essential fatty acids must be supplied with the food. All other fats are not essential and need not be present in the diet.
The essential fatty acids are important for the formation of healthy cell membranes, proper development and functioning of the brain and nervous system, and production of hormone-like substances called eicosanoids (thromboxanes, leukotrienes and prostaglandins) being responsible for regulating blood pressure, blood viscosity, vasoconstriction, immune and inflammatory responses.
The eicosanoids typically have a short active lifetime starting with synthesis from fatty acids and ending with metabolic elimination by enzymes. However, if the rate of synthesis exceeds the rate of metabolic elimination, the excess eicosanoids may have deleterious effects.
The omega-6 eicosanoids are more inflammatory than the omega-3 eicosanoids, which are often referred to as anti-inflammatory. In fact the omega-3 eicosanoids are just less inflammatory and they are being produced at a much slower rate.
So, excess omega-6 fatty acids interfere with the health benefits of omega-3 fatty acids.
A high proportion of omega−6 to omega−3 fatty acids in the diet is associated with increased risk of inflammatory activity as in thrombotic disease, cardiovascular disease, type 2 diabetes, obesity, metabolic syndrome, rheumatoid arthritis, asthma, cancer, psychiatric disorders (depression, schizophrenia), and autoimmune diseases.
The excess synthesis of inflammatory omega-6 eicosanoids have been attempted to be controlled medically (e.g. COX-1 and COX-2 inhibitors (aspirin, nonsteroidal anti-inflammatory drugs (NSAID)), LOX inhibitors (asthma medication like montelukast, pranlukast and zafirlukast) and antimania medications (lithium, valproate and carbamazepine) targeting the arachidonic acid cascade in the brain.
Obviously, the simplest way to maintain good health would be to consume fewer omega-6 and more omega-3 fatty acids.
Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (memory and performance) and behavioral functions.
They are also important in maintaining the health of the heart and they may reduce the risk of cancer and arthritis. They also reduce inflammation.
Omega-6 fatty acids help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
Omega-6 fatty acids tend to promote inflammation. In fact, some studies suggest that elevated intakes of omega-6 fatty acids may play a role in the Complex Regional Pain Syndrome.
Sources
The health effects of omega-3 fatty acids come mostly from EPA and DHA. The richest sources of these are oily fish like sardines, herring, salmon, trout, and mackerel.
Important sources of ALA are oils from flaxseeds, rapeseeds, soybeans, pumpkin seeds, purslane, and walnuts.
Please note that ALA from plant sources needs to be converted in the body to EPA and DHA, and many people do not make these conversions very effectively. Therefore EPA and DHA are the most nutritious omega-3 fatty acids.
Furthermore, the absorption of essential fatty acids is much less from plant than animal sources.
For these reasons oily fish would be the recommended primary source. You can see data on the content of omega-3 and omega-6 fatty acids in selected foods here.
Fish oil supplements have passed safety standards for potential contaminants including heavy metals (mercury, lead, nickel, arsenic, and cadmium).
These metals do not accumulate in the oil but may bind with the protein in the fish flesh. However, researchers from Harvard’s School of Public Health find that the benefits of fish intake generally far outweigh the potential risks.
Daily intake
Thus the general recommendation would be to increase intake of omega-3 and decrease intake of omega-6 fatty acids.
An amount of 3 grams daily of omega-3 fatty acids is considered safe.
Deficiency
Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry scaly skin, arthritis, heart problems, mood swings or depression, and poor circulation.
Omega-6 fatty acid deficiency symptoms can include arthritis-like symptoms, skin eruptions, slow wound healing, behavioral disturbances, and heart and circulatory problems. Pregnant women may experience miscarriages and men may become sterile.
However, it may be difficult to attribute certain symptoms to a specific omega-3 or omega-6 fatty acid deficiency since many symptoms may have a relation to an imbalance between the two types of essential fatty acids in the diet.
Excess
As mentioned above the general problem with the average Western diet is the dominance of omega-6 over omega-3 fatty acids. Doses of 6.6 grams of omega-3 fatty acids (EPA 4.4 grams DHA 2.2 grams) daily have been tolerated without major side effects. However, larger amounts of fish oil may increase the risk of bleeding.
References: 1 , 2 , 3 , 4 , 5
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Omega-3 and omega-6 fatty acid content in selected foods
The table shown below gives information about the omega-3 and omega-6 fatty acid content in a number of foods. It is based on information from the public USDA National Nutrient Database.
The food items are ranked according to the % omega-3 fatty acid content of the essential fatty acids present in the food.
As you can see the foods with the highest content of omega-3 fatty acids are oily fish like salmon and mackerel.
Note also that tuna canned in water has a much higher omega-3 fatty acid content than tuna canned in oil. This is because the oil used is poor in omega-3 fatty acids. This oil diffuses into the meat of the fish. For this reason, tuna (and sardines) canned in water should be preferred.
It may be surprising that pistachios, sesame seeds, poppy seeds, pumpkin seeds, and almonds contain virtually no omega-3 fatty acid.
Also note that even if spinach has a favorable omega-6 to omega-3 ratio, the amount of essential fatty acids is very low.
The plant source with the highest content of omega-3 fatty acids is flax seeds.
However, the omega-3 fatty acid in all plant sources is alpha-linolenic acid (ALA), which needs to be converted in the body to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the best omega-3 fatty acids. This conversion is relatively slow for many people. In addition, the absorption of essential fatty acids is much less from plant than animal sources.
So if you need to boost your intake of omega-3 fatty acids, you would obtain the best effect by eating oily fish or the oils derived from these.
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Facts About Cholesterol
Cholesterol is a special kind of fat, which is an essential structural component of cell membranes – ensuring proper membrane permeability and fluidity (1).
A person of average weight synthesizes about 1 g of cholesterol in the body each day. The total body content of cholesterol is about 35 g – mainly located in the cell membranes.
The amount of synthesized cholesterol in the body depends on the amount absorbed from the diet. If much is absorbed from the diet, synthesis in the body decreases. If little is absorbed, synthesis in the body increases.
Therefore, cholesterol intake in food has little effect on total body cholesterol content or concentrations of cholesterol in the blood.
Here is a list of foods having the highest content of cholesterol in g per 100 grams of food.
The list is made using ECstep’s Personal Nutrition Data Program. Commercial brand products are not included in this list.
Since cholesterol is insoluble in blood, it is transported in the circulatory system within lipoproteins.
There are several types of lipoproteins called, in order of increasing density, chylomicrons, very-low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), low-density lipoprotein (LDL), and high-density lipoprotein (HDL).
The different lipoproteins contain apolipoproteins, which serve as ligands (binding molecules) for specific receptors on cell membranes. In this way, the lipoprotein particles are molecular addresses that determine the endpoints for cholesterol transport.
HDL cholesterol is a powerful antioxidant. It scavenges free radicals and prevents oxidative damage in the system. Hence the term “good cholesterol” for HDL cholesterol.
Atherosclerosis
This is a condition in which arterial walls react to injury with chronic inflammation with an accumulation of white blood cells and low-density lipoproteins (LDL) containing cholesterol. Hence the term “bad cholesterol” for LDL cholesterol.
Such formation of atherosclerotic plaques (see picture) leads to narrowing and stiffening of the arteries and may be complicated by thrombosis formation, which in turn may cause myocardial infarction (heart attack) or stroke.
The presence of LDL cholesterol in the inflammatory atherosclerotic plaques led to the hypothesis that elevated cholesterol concentration in the blood is the cause of atherosclerosis. It has even been postulated that the more LDL there is in the blood, the more rapidly atherosclerosis develops.
Does it help to lower cholesterol in the blood?
A total of 22 controlled clinical trials including 127,116 individuals have studied the effect of lowering cholesterol in the blood using drugs or diet. The very clear overall result was that lowering cholesterol does not reduce total mortality or mortality from coronary heart disease (2).
It has also been shown that the degree of atherosclerosis, and atherosclerotic growth, are independent of the concentration or the change of LDL-cholesterol in almost all studies performed (3).
In recent years the effects of statins have been studied (4). Statins are drugs that can lower cholesterol levels by inhibiting its production.
In people with established coronary heart disease (CHD), statins have a slight effect in reducing the risk of subsequent heart attacks (secondary prevention). Whether statins can prevent coronary heart disease and stroke in people with elevated cholesterol levels but without signs of any such disease (primary prevention) is questionable.
Furthermore, the effect of statins on cardiovascular disease seems not clearly associated with the cholesterol-lowering effect. It seems that the statins work mainly by improving endothelial function and modulating the inflammatory response in the atherosclerotic plaques.
In fact, cholesterol may have a protective anti-infectious effect as supported by highly significant inverse correlations between total-cholesterol concentration in the blood and mortality from infectious causes (5).
Indeed a high cholesterol concentration in the blood may be an attempt to combat inflammatory processes in the body including those taking place in the atherosclerotic plaques.
Thus elevated cholesterol may be an effect of atherosclerosis rather than its cause.
At this time there seems to be increasing evidence that the cause of atherosclerosis may be infection (6).
Factors associated with atherosclerosis
The most important risk factors for atherosclerosis are:
• diabetes mellitus (the elevated and varying blood sugar concentrations damage the vascular lining)
• high blood concentration of LDL (however, as described this may be an effect of atherosclerosis)
• low blood concentration of HDL (however, this could also be an effect of atherosclerosis)
• tobacco smoking (substances in the smoke damage the vascular lining)
• hypertension (elevated blood pressure – damages the vascular lining)
• elevated blood C-reactive protein (CRP) concentrations (indicative of inflammation)
• advanced age
• male gender
• atherosclerosis in the close family
Damage to the vascular lining may facilitate an infection being established in the arteries.
How to prevent atherosclerosis
First of all, you should try to reduce the risk factors mentioned above. You can reduce the risk of type 2 diabetes mellitus by cutting carbohydrates and avoiding being overweight. Abstaining from tobacco smoking and having an elevated blood pressure treated are also important.
Any signs of chronic infection should be treated with adequate antimicrobial therapy.
A certain amount of exercise and sufficient amounts of protein, essential fatty acids, vitamins, and minerals are also important.
Don’t be an anti-cholesterol fanatic. Cholesterol is necessary for your body. It is even produced in the body, where – as previously mentioned – it has very important functions.
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Facts About Trans Fat
In food production, trans fats occur during the processing of polyunsaturated fatty acids by adding hydrogen through a process called hydrogenation, which makes the oils less likely to spoil.
Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life, and have a less greasy feel.
Trans Fats Are Not Good For Your Health
The consumption of trans fats may increase the risk of coronary heart disease by raising levels of “bad” LDL cholesterol and lowering levels of “good” HDL cholesterol.
Dietary trans fatty acids are more deleterious with respect to coronary heart disease than saturated fatty acids.
Nutritional authorities consider all trans fats as equally harmful to health and recommend that consumption of trans fats be reduced to trace amounts.
Sources
Below is a list of foods having the highest content of trans fat in g per 100 grams of the food.
The list is made using ECstep’s Personal Nutrition Program. Commercial brand products are not included in this list.
In some countries (e.g. Denmark) laws effectively ban the use of trans fats.
How To Avoid Trans Fat
How do you know whether a food contains trans fat? Look for the words “partially hydrogenated” vegetable oil on the nutritional labels. That’s another term for trans fat.
“Fully” or “completely” hydrogenated oil doesn’t contain trans-fat but saturated fat, because all double bindings have been replaced by single bindings (see picture at the top).
If the label says just “hydrogenated” vegetable oil, it could mean the oil contains some trans fat.
Although small amounts of trans fat occur naturally in some meat and dairy products, it’s the trans fats in processed foods that seem to be more harmful.