TRUTH REVEALED: FATS AND CHOLESTEROL ARE NOT TO BLAME FOR HEART DISEASE (UPDATED 2020)

Fats And Cholesterol Both Remains In Controversy Since The Beginning. Thousands Of Research And Studies Have Done And Still, People Don’t Know Whether To Eat Fats Or Not Is It Negligence Of People Who Are In Charge Of Our Government.

Now A Food That We Are Eating From Million Years Declared As A Threat To The Human Body By Some Scientists Based On Research Which Has No Proper Evidence And The Whole World Followed Them And That One Statement Becomes The Biggest Mistake In The History Of Mankind. Recently In 2015 USA In Annual Dietary Guidelines, They Remove Cholesterol From The List Of Naughty Food List And Declared It Safe. But The Big Question Arises Here Is Since 1961 When These Guidelines (Cholesterol Caused Heart Disease) Came Into Coverage

It’s Been 58 Years What Do They Do These All Years And Now Sudden From Nowhere After So Many Years They Are Saying That Cholesterol Is Not Harmful To Us.

Fat is the most important macro-nutrient our body needs. Fats have many functions in our body including the building of sex hormones, cell membranes, carrier of fat-soluble vitamins, provide energy to our body, etc. Our body loves to work on fats and it thrives on it.

Cholesterol is in controversy since the beginning when a statement by AHA (American Heart Association) came into headlines where they stated We need to reduce dietary fat to avoid the risk of heart disease. They also stated that increasing levels of cholesterol can cause a heart attack or heart disease. The studies were influenced by carbohydrate lobby, that’s where the problem starts to begin.

Between 1988 to 1990 fat also blamed for Obesity and Fat gain and in 2000 Government “Report on Nutrition and Health” labeled fat as the unhealthiest part of our diet. Whole theory related to fats and cholesterol changed suddenly in 2011 when USDA stated there is no relationship between heart attack and cholesterol. They found that in most cases of a heart attack the cholesterol levels are normal. So how it takes so long to find out this.

WHAT ARE SATURATED FATS?
Saturated fats contain a high proportion of fatty acid molecules without double bonds and are healthy.

Despite many studies stated that saturated cause clogged arteries or heart disease but the new evidence or studies prove that this is not true. If you include more saturated fat in your low carb or Keto diet it can be so beneficial for your health because it helps optimize cholesterol levels, boosts cell integrity, and Burning Fat.

BENEFITS:

Optimize your cholesterol levels
Boosts cells integrity
Burning Fat
Increase ketone Production
Improves heart health
SOURCES:

Most animal foods, Eggs, Butter, Coconut Oil, Ghee.

WHAT ARE UNSATURATED FATTY ACIDS?
Fatty acid in which at least one double bond is available is called unsaturated fatty acids. Unsaturated fatty acids can reduce the risk of a heart attack. They contribute to the structure of the brain and also important for membranes around every body cell.

A fatty acid chain which contains one double bond is known as monounsaturated fatty acids and fatty acid chain which contain two or more double bond is known as polyunsaturated fatty acids.

1. WHAT ARE MONOUNSATURATED FATTY ACIDS?
   Monounsaturated fatty acids are fatty acids that have one double bond in the fatty acid chain with all of the remainder carbon atoms being single-bonded. Many studies have linked MUFA’s with many health benefits including

Improve cholesterol levels
Improve insulin sensitivity
Reduce the risk of heart disease and increase longevity
SOURCES

Olive oil, Nuts, Avocado, Sesame Seeds

1. WHAT ARE POLYUNSATURATED FATTY ACIDS?
   Fatty acids that contain two or more double bond in their back end is known as Polyunsaturated fatty acids. Our body does not make essential fatty acids so we need to provide them through our diet. Polyunsaturated Fatty acids include Omega-3 and Omega-6. These are essential fatty acids our need for brain function and cell growth.

BENEFITS:

Reduce Triglycerides
Reduce the risk of diabetes
Lower your blood pressure
Control your blood sugar

SOURCES:

Walnuts, Flax Seed, Flax Oil, Fish

WHAT ARE TRIGLYCERIDES?
Triglycerides are the type of fat found in our blood. Triglycerides are essential for our body but in excess increase the risk of heart attack and many other diseases. When we eat extra calories- especially carbohydrates our liver increases the production of triglycerides.

LOWER YOUR TRIGLYCERIDES LEVELS

1. Nutrition

Eating the right food or providing our body with proper nutrition you can lower your triglycerides levels. Avoid (Refined Carbs, Sugar, and Junk Food).

1. Exercise

Workout can 4 to 5 days a week it can not only lower your TG levels but it can even boost your overall health.

CHOLESTEROL
One of the most controversial nutrients which always stays in news headline for its effect on our health and our daily life. Despite the mixed review, the truth is we need cholesterol to minimize the risk of heart disease. Because some type of cholesterol is so beneficial for our health and we just need to take care of VLDL in our body and we can do that just by improving our eating habits.

TYPES OF CHOLESTEROL

1. HDL (High-Density Lipoproteins)
   High levels of HDL can prevent heart disease but the low level can increase the risk of heart disease. HDL scavenges through the bloodstream and removes LDL. Damage in the inner walls of vessels is the first step towards atherosclerosis, which causes heart attack and strokes. HDL does the work of cleaner there it scrubs the walls and keeps them healthy and clean. We can increase our HDL levels by eating saturated fats such as Ghee, Butter, Coconut Oil, and dairy products.

Smoking can lower HDL levels. So QUIT SMOKING
Keep ideal body composition can also add to a good level of HDL and prevention of heart disease.
Eating the right food helps you in every way keep your cholesterol at optimal levels.
A high-fat diet provides your body with the essential raw material to make HDL cholesterol.

1. LDL-C (Low-Density Lipoproteins)
   LDL-C type of cholesterol which is important for our immune system. So, if your levels of LDL-C are too low then it can lead to poor immunity, and on the other side too much can lead to inflammation. So, it is important to maintain levels of LDL-C.

Eliminate trans fats
Eat food rich in omega -3
Increase your physical activity
Quit smoking
Eat the right food eliminate (sugar, white bread, rice, wheat, etc.)

1. VLDL-C (Very Low-Density Lipoproteins)
   VLDL-C carry triglycerides and other fats in the blood throughout the body.

If your report has a high level of VLDL that indicates an increase in blood triglyceride levels. Preventing or reducing insulin resistance is essential to keeping VLDL at optimal levels. We can do this by cutting out carbs from our diet.

Lower your body fat levels can help lower the VLDL level.
Avoid sugary food and alcohol
Fats and Cholesterol both are important for our body to function optimally.

To conclude just keep your nutrition in place because at last what matters is your nutrition so eat healthily and be healthy.

The information on this article has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure, or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.