Cholesterol & The French Paradox

By Frank Cooper

Summarized with permission of Monahan Publishing.
All rights reserved.

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Oils and Fats (Lipids)

Oils and fats, which generally constitute about 30 percent of our diet, have been a confusing subject in the past couple decades. Oils and fats are actually the same substance (lipids), but oils are in a liquid form and fats are more solid. Following are the natural lipids we eat, along with the foods that contain them and their uses in the body:

• Omega-3 oils: Fish and flaxseeds; anti-inflammatory, anti-clotting; turn rancid quickly when exposed to air so best when eaten fresh or in capsules.
• Omega-6 polyunsaturated: Seeds and nuts; lose their health benefits when pressed into oils because of exposure to oxygen.
• Omega-9 mono-unsaturated: Olive and sesame oils; these retain health benefits when exposed to oxygen. Be sure to get "cold-pressed" or "extra virgin" oils to insure they have not been processed or chemically extracted.
• Saturated fats: beef, lamb and pork: These fats are necessary for the health of cells; as natural fats, they don't cause heart disease but processed versions of them do.

The food industry tried to deal with this oxygenation problem by processing the oils and adding preservatives but then they become quite harmful to the body. Following are some of these processed oils that should not be used:

• Canola oil is genetically modified rapeseed oil which is produced cheaply in Canada. While the health benefits have been touted, there is very little truth behind them.
• Trans fats and hydrogenated (processed) oils are more stable but they are quite indigestible and cause damage to the DNA in cells. Even 1-2 tablespoons per day can greatly increase your chance of developing heart disease or cancer. Trans fats are actually banned in many European countries but not in the U.S.
• Interesterfied oils were developed as a replacement for trans fats. This process uses enzymes to change oil molecules into fats. While long-term studies have not yet been done, it looks as if they have the same bad effects as trans fats. They are not required to be labeled; they are generally called "vegetable oil".

Unprocessed palm or coconut oil are good alternatives, since they are easy to digest, very stable and healthy for the cells. European bakers now use them quite extensively, as do good quality baked items in the U.S.

Media Reports

• Eggs: The Australian and American Heart organizations have opposite ideas about eating eggs. The American group says that they have too much cholesterol in them while the Australians advocate eating them a couple times per week. The fact is that people who eat eggs actually lower their cholesterol because the body doesn't have to produce as much when it is present in foods. Eggs should be fresh, free of antibiotics and hormones, and cooked with low heat and little or no fat.
• Milk: The processes of pasteurizing and homogenizing milk destroy its natural enzymes and make it harder for many people to digest. It is also quite common for people to be allergic to milk, causing inflammation or skin reactions. If it can be tolerated, it has some health benefits even after processing.
• Cheese: Since cheese is generally a high fat food, it has been on the banned list for years. Natural cheeses are heart-healthy in moderation. However, cheese that is processed or made into a "low-fat" product will contain trans fats and other unhealthy ingredients so avoid them.
• Margarine: This item is made from hydrogenated oils and completely stripped of nutrients so it should never be used. Also stay away from margarines that have had olive oil or plant sterols added in an attempt to be healthier -- they aren't.
• Butter: Comprised of about 80 percent fat, butter was once shunned as too fatty but has now been reclaimed. In moderation, it is a very acceptable food for toast, baking, and cooking. Organic is definitely preferred to avoid the farm chemicals and antibiotics that taint regular butter.
• Meat and animal fats: Cooking meats thoroughly and at the lowest possible temperature will insure that they are appropriate for the body's use. Beef from grass-fed animals is better quality and has more omega-3 oils.
• Fish: The many varieties of fish provide us with vitamins and minerals in addition to omega-3 oils. Poaching is the gentlest way to cook fish, preserves the nutrients, and requires no additional oil. Be sure the fish come from a place where exposure to mercury and PCBs are minimal.
• Nuts: Because these are seeds, they are filled with nutrients, particularly minerals. A 10-year study of nurses found that those who ate about a pound of nuts per week reduced their risk of heart disease by 40 percent. Nuts should be eaten raw or dry roasted.
• Fiber: This important substance, found in fruits, vegetables, and nuts, helps remove waste from our bodies. The bran from grains is not as helpful to the digestive tract because it is non-soluble and harsh; it also often contains toxic chemicals from the growing process. If a fiber supplement is needed, buy an organic fiber blend.
• Vitamin E: This vitamin, found in raw nuts and unprocessed oils, is important as an anti-oxidant and to prevent clotting. The best forms to buy as a supplement are alpha, beta, delta, and gamma tocopherols.
• Magnesium: Needed to keep muscles calm, this mineral is typically deficient. It is found in whole grains, nuts, seeds, fish and leafy green vegetables.
• Exercise: Since the heart is a muscle, it benefits from exercise but this must be done along with a healthy diet to avoid CHD. Both of these will reduce stress too.

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