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Am I eating too much Saturated fat?

saturated fat eating too much?

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#31 mccoy

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Posted 09 March 2018 - 12:26 PM

And, on hearth health, I heard about the calcification score (CAC) provided by CT imaging cited by Joel Kahn, that seems to be the best to actually determine heart health, beyond the usual lipids/glucose/pressure and so on tests. This because you can actually measure coronary calcification which constitutes the ultimate hazard as far as I understood.

 

https://drjoelkahn.c...therosclerosis/

 

 

 

 



#32 Mind

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Posted 16 April 2018 - 04:52 PM

 It's better to do it and get it off your mind and focus on worthwhile endeavors right? Even if everything's alright, it's peace of mind. 

 

Another data point came in the other day when I got an eye exam. Apparently arteries in the eye are a proxy for other arteries in the body (blockages, calcification, etc.). They had a new digital imager at the optometrist's office that takes detailed pictures of the back of your eye. All of the arteries in my eye looked great (from what I could tell and in the opinion of the optometrist). Not a guarantee that everything is perfect in my heart as well, but a good sign.


Edited by Mind, 16 April 2018 - 04:53 PM.

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#33 Rocket

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Posted 17 April 2018 - 05:34 PM

Obvious question.... Have you had your blood tested to see what your lipids are? (I have not read this entire thread).

 

Supplements that will lower lipids are *REAL* Niacin and Taurine. I take about 20-30g of Taurine a day. My total cholesterol at my last test about a month ago was VERY low. Lower than before taking Taurine and only being on Niacin.

 

I like to eat 2-3 raw eggs a day for their cholesterol which I believe is very healthy for the body.

 

 



#34 TheFountain

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Posted 24 August 2018 - 04:16 AM

Obvious question.... Have you had your blood tested to see what your lipids are? (I have not read this entire thread).

 

Supplements that will lower lipids are *REAL* Niacin and Taurine. I take about 20-30g of Taurine a day. My total cholesterol at my last test about a month ago was VERY low. Lower than before taking Taurine and only being on Niacin.

 

I like to eat 2-3 raw eggs a day for their cholesterol which I believe is very healthy for the body.

20-30 GRAMS? 

 

How does that much Taurine not cause any side effects in an individual?

 

I take about a gram a day tops. I think i've experimented with taking more than that before and it gave me anxiety. 



#35 DukeNukem

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Posted 27 August 2018 - 09:11 PM

>>> On a side note, wasn't Duke Nukem on a very high SAFA's diet for a long time? Does anybody know if he's still doing that and doing well on it? I know he was past his 50s. <<<

I'm still as healthy as ever, and I still eat a high-fat paleo-ish diet. I mostly post health stuff in a private forum for the game industry, and a little on FB.

My main dietary advice is essentially the same:
 

o Avoid all lectin-containing grains (except white rice in moderation--but never eat whole grain brown rice). Sorghum is an example grain that's perfect fine to consume.
o Avoid any oil/fat with over 10% polyunsaturated fatty acids. (All animal fats are fine. Avocado, coconut, olive and macadamia fats are best from the plant world.)

o Avoid fructose. (This include table sugar/sucrose, and treat fruits like candy as a rare treat.)

o Don't drink calories (sodas, alcohols, fraps, sports drinks, etc.)

Bonus advice:
o Avoid wheat and corn, in ANY form, like the plague.

o Don't use NSAIDs (including aspirin and ibuprofen), and recent research shows they destroy you gastrointestinal mucosal lining (leaky gut, brain fog, and auto-immune conditions are among the many issues that can then happen).

o Consume resistance starch and other prebiotics daily (like inulin). Your gut bacteria is your life. Feed it.
o ONLY consume A2-type casein dairy, such as goat and sheep milk products, or the newly available A2 milk (here in the USA).
o Glycation is one of the best indicators of aging. Keep you A1c levels below 4.5 if you are trying to slow down your internal aging. Carbs = aging.
o BTW, yes, I eat a lot of non-starchy plant foods, given that these are low-carb naturally. Just before writing this, I ate about 10 celery stalks.

I also still take a 60 pills a day, and workout twice a week using short-duration, maximal effort training. About 10% body fat, and in perfect health, can still do anything I want to, athletically, at a very high level. For fun activities I do disc golf, martial arts, mountain biking, tennis, snow skiing, and water sports in the summer. I also manage several companies. I really believe staying creatively challenged and active is also a big key to longevity.
 


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#36 shadowhawk

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Posted 27 August 2018 - 11:01 PM

I think DN is great thjough we disagree on some things.  Good to see you and you have taught me much. Thanks.



#37 mccoy

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Posted 30 August 2018 - 10:58 AM

As far as I anecdotally experienced, I used to ingest a significant amount of SAFAs (edit: 36 g per day) as a lacto-ovo (from cheese, yogurt, chocolate and butter mainly) and displayed a good lipid profile. That was my case before eating vegan. I believe it was the high amount of phytosterols, fiber, EVOO, fruit and vegetables with all the protective phytochemicals therein.

 

Now my weekly average as a vegan is 26 g day-1, and I suppose my lipid profile should be even better. But I'm going to check it. Mainly EVOO, chocolate and cacao, nuts, soymilk. Even as a vegan it seems hard to drop below 15-20 g day-1 SAFAs, unless you follow McDougall's suggestions and have no EVOO nor nuts and check your chocolate as well.

 

But those are mainly healthy fats as Dr. Valter Longo, who nearly got the nobel prize, writes:

 

 

Healthy fats: EVOO, all nuts and seeds, avocados, olives....

 

Interestingly enough, I had my blood drawn last month and total cholesterol as a vegan, eating almost zero cholesterol, is more than as a lacto-ovo, even though by not a great measure . 

Conversely, my fasting blood glucose is lower than as a lacto-ovo, even though I eat many more carbs.

Go figure!

 

(Note: The results might have been influenced by an FMD carried out 10 days prior to the blood analyses)



#38 mccoy

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Posted 30 August 2018 - 11:04 AM

Duke Nukem's suggestions are of course purely from a Paleo-standpoint.

 

I do not agree on all of'em (my subjective experience shows otherwise), but many are sensible, and junk food is avoided and lots of vegetables are eaten. That's all healthy stuff. Plus the exercise.

 

Not everyone is intolerant to lectins, phytates, phytochemiclas, gluten and so on, which have beneficial xenohormetic effects (those are plant toxins). To those who are really intolerant, then not eating them will often turn out to be very beneficial.

 

Interesting reference to A2-type casein, which I didn't know.

 

By the way, sheep and goat's cheese are the only source of dairy products suggested by Valter longo, the eminent biogerontologist (they are eaten in some blue zones areas like Ogliastra-Sardinia).



#39 DukeNukem

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Posted 01 September 2018 - 08:54 PM

>>> I had my blood drawn last month and total cholesterol <<<

"Total cholesterol" is the most useless stat in all of health. What actually matters is your small particle LDL count. THIS is the type of LDL that leads to endothelia inflammation and heart disease. And small particle LDL is ONLY created by consuming too many carbs/sugars. Now then, we all know that doctors call LDL "bad cholesterol" (which is wrong on TWO counts: Large particle LDL is absolutely essential for life, and LDL is NOT cholesterol), and when they do, you can dismiss them as uninformed idiots--find a better doctor!

>>> Duke Nukem's suggestions are of course purely from a Paleo-standpoint. <<<

Note at all. They're true of everyone. And yes, lectins are harmful to everyone (no exceptions, sorry), especially many of the new world lectins (meaning: they did not exist in Africa/Asia/Europe--the old world) like WGA (found in whole grain wheat) that binds PERMANENTLY to cellular insulin receptor sites blocking the effectiveness of insulin that's released by the pancreas, and can eventually lead to ongoing insulin resistance. All lectins (btw, gluten is a lectin) bind permanently to cellular structures causing structural and chemical dysfunction, and many make it to our brains (brain fog, anyone?). Luckily, many of our cells die and get replaced, which means there's hope for people who stop consuming lectin-packed grains.

Note that Asians learned long ago that brown rice is less healthy than white rice, just through experience. That's why ALL Asian cultures went to the extreme effort of taking the brown hulls off of their rice, leaving only the albumen (white starchy part). Similarly, Mediterranean-area Europeans (such as the French) went to all the extra effort of removing the hulls and bran from their wheat, trying to make their bread as white as possible. They too, through experience, knew that the whole grain made their people sick. Meanwhile, the Egyptians ate whole grain wheat and suffered from rampant conditions of inflammation, such as heart disease, tooth decay, arthritis, etc.

Back to WGA (which causes insulin resistance), you want to avoid this completely. Note that of ALL human indicators of longevity, degree of insulin resistance is one of the top three indicators. The more insulin resistant a human, the sooner (on average) that human will die.

Gluten also binds with the leptin receptor site, which is also a highly undesirable thing:
https://www.ncbi.nlm...les/PMC4308898/

BTW, as a general paradigm to living longer, here's my highest-view list of recommendations:

 
o Eat an anti-inflammatory diet (which happens to be a high fat and high vegetable diet). 
o Take key supplements to make up for food deficiencies and boost health functions. 
o Don't take medications. Instead correct the root issue(s)--usually diet or bad health habit. 
o Maintain muscle mass. Humans don't live long when they lose 40%+ muscle mass. 
o Do play-style activities (as a way to move and exercise), like biking, tennis, golf, etc. 
o Sleep 8 hours a day (this is when your body cleans and restores itself). 
o Remain a social human being--stay connected with people/friends/family/animals. 
o Keep learning and stay engaged with creative challenges.

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#40 Peter14

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Posted 02 September 2018 - 03:44 PM

I think you're making an assumption that has no basis in fact.  Asians and others milled brown rice because they preferred the taste, not because they thought it was "healthier".  In fact, white rice is now enriched with B vitamins particularly thiamine because people eating milled white rice were coming down with beriberi.  https://www.ncbi.nlm...es/PMC2889456/  

 

Please don't conflate gluten with all lectins.  The Blue Zones like Sardinia, Okinawa, traditional Greeks, and the Seventh Day Adventists of Loma Linda California, all ate primarily plant based diets with a lot of beans.  

Asia Pac J Clin Nutr. 2004;13(2):217-20.

Legumes: the most important dietary predictor of survival in older people of different ethnicities.

These are the healthiest and longest living people on the planet.  In fact vegetarian Seventh Day Adventists, live on average 10 years longer than their fellow Californians. 


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#41 DukeNukem

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Posted 02 September 2018 - 04:55 PM

When you cook beans you destroy the lectins. (But not so with grain lectins.) If you eat certain raw beans you can die--that's how potent lectins can be. So, cooked beans are completely okay for the most part.

 

 


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#42 Peter14

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Posted 02 September 2018 - 05:42 PM

True.  There are many traditional foods that must be cooked. Legumes, Tubers, many grains.  Doesn't fit into Paleolithic world view, but  I still think that a well planned plant based diet is probably the healthiest. The only diet that actually was able to reverse atherosclerosis.   I have to admit that I can't stick to such a draconian regimen.  I think though that Valter Longo may be on to something with a diet plant based with the addition of fish, nuts, beans and olive oil.  


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#43 pamojja

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Posted 02 September 2018 - 06:34 PM

.. plant based diet is probably the healthiest. The only diet that actually was able to reverse atherosclerosis.

 

I now strongly believe we are all different and might need different diets.

 

Personally been low fat vegan since age 10 and developed serious atherosclerosis at age 41, with a 80% blockage at the abdominal aorta bifurcation giving me a 60% walking-disability. Added eggs, fish, only little organically raised meat and loads of healthy fats back in - beside comprehensive supplementation - and 6 years later the disability has been revoked.
 

So in my case a purely plant based diet was one of the co-factors for developing atherosclerosis.


Edited by pamojja, 02 September 2018 - 06:36 PM.

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#44 DukeNukem

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Posted 03 September 2018 - 01:11 AM

>>> So in my case a purely plant based diet was one of the co-factors for developing atherosclerosis. <<<

A plant-based diet--which is an unnatural human diet--is missing at least 10 important nutrients (most plant-only eaters are only aware of the need to supplement with B12). Long-chain saturated fatty acids is one of the key things missing from a plant-only diet, and can only be found in non-plant foods, like meats. (Even fish very rarely have them, because saturated fatty acids turn hard when cold, and thus cold water fish would not be able to swim if they contained them--that's why they have the anti-freeze version: long-chain polyunsaturated fatty acids.)

 

And, if someone's version of a planet-based diet includes a lot of grains, then the result will be no less than what happened to the Egyptians, which have been well studied and have been well-noted for having high rates of atherosclerosis, because a high-grain diet is quite inflammatory.

A plant-only diet might be a moral-based diet, but it's definitely not a health-based diet.

 


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#45 DukeNukem

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Posted 03 September 2018 - 01:21 AM

BTW, the greatest revelation of the famous China Study was that wheat was the leading cause of heart disease:

https://deniseminger...-disease-oh-my/

In addition, the China Study even showed that if you eat whole wheat (which includes the bran, where WGA (wheat germ agglutinin--which binds to human insulin receptor sites, taking them out of commission) resides), you're going to increase your insulin resistance, exactly as I said above a few days ago.
 

The wheat-bran eaters had a 14.9% increase in insulin resistance (calculated by HOMA-IR) and a 9.3% increase in C-reactive protein. In other words, they lost some insulin sensitivity and gained some inflammation—two risk factors for heart disease. 

 

 


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#46 Peter14

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Posted 03 September 2018 - 02:28 AM

As I said.  I think that Valter Longo"s plant based diet with fish,  olive oil, beans and limited grains  and fruit conforms to the Blue Zones with large groups of people that have better health and longevity than the rest of the population.     Wheat!.  Yeah wheat is problematic.  Never was a big bread eater.   I haven't touched wheat since my brother did his 23 and me and found out he had the gene for Celiac disease.  I figured I do too. Most modern plant advocates don't say:  Hey eat a lot bread.  Joel Furhman's diet is veg, beans, nuts, limited fruit, mostly berries and some seeds.  I don't think t wheat is the staple of a modern plant based diet.  

 

Much of what is on this site is anecdotal.  That's okay.  True for you, maybe not for me.  

BTW If you like  Denise Minger, perhaps you would like this article. https://deniseminger...t-1/#more-13758

She doesn't think it is all black and white.  There's a lot of that going around these days.  Nuance is a dirty word. .  

I personally now have a health issue without a known nutritional component.  I wish it did.  I would be a raving vegan or ketogenic guy who puts butter and coconut oil in his coffee, if I thought it would help. 

The Denise Minger article is called: 

IN DEFENSE OF LOW FAT: A CALL FOR SOME EVOLUTION OF THOUGHT (PART 1)

 

I think I'm done here.  


Edited by Peter14, 03 September 2018 - 02:34 AM.

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#47 DukeNukem

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Posted 03 September 2018 - 06:23 PM

I've read all of Minger's writings, including her book. But nothing she's written violates the general "rules" of health/diet that I go by. For example, the potato hack diet and the rice hack diet are both very high in resistance starch, while being very low in inflammatory omega-6 fats. These types of hack diets, while being very high in carbs, are not addicting and do not lead to ongoing cravings for more. So they are not diets where people over-consume calories--usually they under-consume and lose weight.

Moreover, the resistance starch is turned into short-chain saturated fatty acids, like butyrate, fulfilling important roles in the body. There's good evidence that these short-chain saturated fatty acids are correlated with longevity. (I personally consume at least two ounces of resistance starches each day to help feed my microbiome.)

If you were to do a pure sugar hack diet, you wouldn't get the same results at all (as with potatoes or rice).


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#48 aribadabar

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Posted 09 September 2018 - 07:54 AM

 

>>> Duke Nukem's suggestions are of course purely from a Paleo-standpoint. <<<

Note at all. They're true of everyone. 

 

What is your ApoE profile?

My understanding is that's what dictates how one handles lipids.


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#49 TheFountain

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Posted 05 December 2018 - 01:28 AM

>>> On a side note, wasn't Duke Nukem on a very high SAFA's diet for a long time? Does anybody know if he's still doing that and doing well on it? I know he was past his 50s. <<<

I'm still as healthy as ever, and I still eat a high-fat paleo-ish diet. I mostly post health stuff in a private forum for the game industry, and a little on FB.

My main dietary advice is essentially the same:
 

o Avoid all lectin-containing grains (except white rice in moderation--but never eat whole grain brown rice). Sorghum is an example grain that's perfect fine to consume.
o Avoid any oil/fat with over 10% polyunsaturated fatty acids. (All animal fats are fine. Avocado, coconut, olive and macadamia fats are best from the plant world.)

o Avoid fructose. (This include table sugar/sucrose, and treat fruits like candy as a rare treat.)

o Don't drink calories (sodas, alcohols, fraps, sports drinks, etc.)

Bonus advice:
o Avoid wheat and corn, in ANY form, like the plague.

o Don't use NSAIDs (including aspirin and ibuprofen), and recent research shows they destroy you gastrointestinal mucosal lining (leaky gut, brain fog, and auto-immune conditions are among the many issues that can then happen).

o Consume resistance starch and other prebiotics daily (like inulin). Your gut bacteria is your life. Feed it.
o ONLY consume A2-type casein dairy, such as goat and sheep milk products, or the newly available A2 milk (here in the USA).
o Glycation is one of the best indicators of aging. Keep you A1c levels below 4.5 if you are trying to slow down your internal aging. Carbs = aging.
o BTW, yes, I eat a lot of non-starchy plant foods, given that these are low-carb naturally. Just before writing this, I ate about 10 celery stalks.

I also still take a 60 pills a day, and workout twice a week using short-duration, maximal effort training. About 10% body fat, and in perfect health, can still do anything I want to, athletically, at a very high level. For fun activities I do disc golf, martial arts, mountain biking, tennis, snow skiing, and water sports in the summer. I also manage several companies. I really believe staying creatively challenged and active is also a big key to longevity.
 

Could you please remind us what your updated viewpoint on eggs and cholesterol is?

 

I am also interested in your opinion of Duck eggs. 



#50 Juangalt

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Posted 31 December 2018 - 11:17 PM

I don't think the grams matter independently of other variables. If you ate that much in conjunction with a high sugar/carbohydrate diet, it would be far less healthy than if you ate a low sugar paleo/keto/carnivore diet.


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#51 TheFountain

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Posted 21 June 2019 - 09:01 PM

By the way, I'm 57, I was able to retrieve my data as a lacto OVO, interestingly even as I ate less carbs blood glucose was the same as presently that I eat lots of carbs. 

Again, the protective plant-derived hormetic compounds seem to work.

 

This dates back to october 2016, from post in the CR society forum:https://www.crsociet...lacto +profile:

 

 

Total lipids now as a vegan are 156 grams, I increased calories since I've been working out and exposing myself to cold temperatures.

 

Are you using Statins sir?



#52 ekaitz

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Posted 11 July 2019 - 05:51 PM

 

Back to WGA (which causes insulin resistance), you want to avoid this completely. Note that of ALL human indicators of longevity, degree of insulin resistance is one of the top three indicators

 

Which ones would you say are the other two?
 



#53 pamojja

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Posted 11 July 2019 - 07:34 PM

Could you please remind us what your updated viewpoint on eggs and cholesterol is?

 

Though not directed at me. Here the change of basic lipids for the last 10 years, adding 2 daily eggs and loads of healthy fats back in:

 

Attached File  Lipids.png   487.76KB   1 downloads


Edited by pamojja, 11 July 2019 - 07:37 PM.

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#54 TheFountain

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Posted 03 August 2019 - 05:24 AM

Obvious question.... Have you had your blood tested to see what your lipids are? (I have not read this entire thread).

 

 

Hey, I had my last Lipid profile last month and my lipids were 62, while total Cholesterol was 227, HDL was 75. 

 

What ya think about it?



#55 TheFountain

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Posted 08 December 2019 - 04:15 AM

My most recent Lipid profile is total Cholesterol 220, HDL 83 and Lipids 57.

 

Yay me????


Duke i'd like to know yours?



#56 Lady4T

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Posted 03 February 2020 - 10:50 PM

Saturated fats are good for you!

 

FYI, here are just a couple of easy-to-read articles:

 

 

Why You Should Try The PUFA-Free Diet
Why the oils you may be eating are ruining your health and making you look older.
https://www.harpersb...pufa-free-diet/

Excerpt:
What if there was a substance that you were consuming regularly that was severely hampering your efforts to get healthy? What if this substance was linked to accelerated aging and a variety of common health problems? What if this substance was used in numerous "health" foods and in numerous restaurants? What if you were taking supplements that contained high amounts of a harmful substance that you were told was healthy? Well, this is happening and you are most likely unaware of it, the most damaging thing you can put in your body is not sugar and it is not gluten, it's PUFAs. Here, I break down the ins and outs of the oils to consume and not consume and why.


Omega-6 vegetable oils as a driver of coronary heart disease
https://openheart.bm...ent/5/2/e000898

Summary
The consumption of the omega-6 polyunsaturated fat linoleic acid has dramatically increased in the western world primarily in the form of vegetable oils. OxLDL is thought to play an important role in atherosclerosis formation; however, it is the oxidised linoleic acid contained in LDL that leads to harmful OXLAMs, which induces atherosclerosis and CHD. Thus, reducing the amount of dietary linoleic acid, mainly from industrial vegetable/seed oils, will reduce the amount of linoleic acid in LDL and likely reduce oxLDL as well as the risk for CHDcoronary heart disease.
In summary, numerous lines of evidence show that the omega-6 polyunsaturated fat linoleic acid promotes oxidative stress, oxidised LDL, chronic low-grade inflammation and atherosclerosis, and is likely a major dietary culprit for causing CHD, especially when consumed in the form of industrial seed oils commonly referred to as ‘vegetable oils’.


 


Edited by Lady4T, 03 February 2020 - 10:52 PM.

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#57 TheFountain

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Posted 06 July 2020 - 04:53 AM

https://www.longecit...vs-plant-based/







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