What advice should the American Heart Association be giving regarding saturated fat?

The following paper was published in Current Atherosclerosis Reports 2011 Sep 8.

Study title and authors:

Effects of Diet on High-Density Lipoprotein Cholesterol.

Siri-Tarino PW.

Atherosclerosis Research, Children's Hospital Oakland Research Institute, 5700 Martin Luther King Junior Way, Oakland, CA, 94609, USA, psiri@chori.org.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21901431

The American Heart Association give the advice that high-density lipoprotein cholesterol (HDL-C) is the "good cholesterol" and may help to prevent heart disease.

In this paper Siri-Tarino reviewed the effects of various diets on HDL-C levels.

Siri-Tarino found:
(a) Added sugars were associated with decreased HDL-C levels.
(b) HDL-C levels were increased by 4-5% with weight loss, omega-3 fatty acids, and a Mediterranean diet pattern.
(c) Replacement of dietary carbohydrate with polyunsaturated fats is associated with a 7% increase in HDL-C.
(d) Replacement of dietary carbohydrate with saturated fats is associated with a 12% increase in HDL-C. (Monosaturated fats effects were inbetween the polyunsaturated and saturated values)

On their own website the American Heart Association say that HDL-C is the "good" cholesterol which may help to prevent heart disease, and the scientific evidence says that consuming a high saturated fat diet will lift your HDL-C levels more than any other type of diet - so shouldn't the American Heart Association be telling us all to eat a high saturated fat diet?

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High cholesterol levels are associated with a 22% DECREASE in stroke incidence

The following study was published in Atherosclerosis 2011 Aug 22.

Study title and authors:

Comparison of risk factors for fatal stroke and ischemic heart disease: A prospective follow up of the health survey for England.
Hamer M, Batty GD, Stamatakis E, Kivimaki M.
Department of Epidemiology and Public Health, University College London, London, UK.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21889146

The study compared risk factors for stroke and ischemic heart disease in 82,380 participants over a ten year period (average age 55.4 years) who had no history of cardiovascular diseases.

The study found:
(a) High total cholesterol levels had no bearing on heart disease rates.
(b) High total cholesterol levels were associated with a 22% decrease in stroke incidence.

To conclude: Another study that shows high cholesterol levels may in fact offer protection from cardiovascular diseases.

Links to books that expand on the subject of cholesterol and cardiovascular diseases:
Cholesterol and saturated fat prevent heart disease
Fat and cholesterol are good for you
The great cholesterol con

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Low cholesterol and serious complications after an ischemic stroke

This post includes a synopsis of a study published in Cerebrovascular Diseases 2011 Aug 23;32(3):234-238 and a recipe for arrabiata with ground beef.

Study title and authors:
Cholesterol Levels and Risk of Hemorrhagic Transformation after Acute Ischemic Stroke.
D'Amelio M, Terruso V, Famoso G, Ragonese P, Aridon P, Savettieri G.
Dipartimento di Biomedicina Sperimentale e Neuroscienze Cliniche, University of Palermo, Palermo, Italy.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21860236

Books:

Hemorrhagic transformation (or conversion) is a serious complication which may occur 1 – 2 days after an ischemic stroke and may result in neurologic worsening that may be sudden or progressive (depressed level of consciousness, sluggish pupilary response, headache, vomiting)

The study evaluated the relationship between cholesterol levels and hemorrhagic transformation in 240 patients with ischemic stroke.

The study found:
(a) The risk of hemorrhagic transformation was significantly (2.8 times) higher in the groups of patients with the lowest total cholesterol compared to those with the highest total cholesterol.
(b) The risk of hemorrhagic transformation was significantly (5 times) higher in the groups of patients with the lowest low-density lipoprotein cholesterol compared to those with the highest low-density lipoprotein cholesterol.

To conclude: The results of the study confirm that lower total cholesterol and lower low-density lipoprotein cholesterol levels are associated with an increased risk of hemorrhagic transformation.

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Recipe of the day

Arrabiata with Ground Beef

Serves 4-6

Ingredients:

Food Mall: Ground Beef

1 large fresh red chilli

3 onions, chopped
1 pepper roughly chopped
1 large courgette, halved lengthways and chopped into slices
1kg ground beef
2 x 400g tins chopped tomatoes
2 large handfuls of fresh parsley, roughly chopped

Directions:
1.Chop the stalk off the chilli and discard and then halve the chilli down its length and deseed the flesh. Chop the red flesh into rough pieces, about 10mm wide. This is the moment to decide how hot you want your arrabiata. If you want it reasonably mild then discard the seeds and just retain the red flesh. If you are after a true arrabiata then retain at least half the chilli seeds.

2.Heat some oil in a wok or large pan with the chilli seeds (if you are keeping any). When the oil is hot add the onion.

3.Once the onion is starting to go soft, add the pepper and courgette for a few minutes until they are softening and starting to brown.

4.Once the vegetables are looking soft add the mince and keep this moving in the pan, breaking it up, until the mince is thoroughly browned.

5.Reduce the heat and stir in the parsley (I roughly chop this with scissors straight into the pan) and tins of tomatoes, adding in half a tin of water from rinsing the tins out.

6.Simmer over a medium heat for 10-20 minutes until the sauce is completely reduced, stirring occasionally to prevent it burning on the bottom of the pan. How long it takes to reduce will depend on how watery the tinned tomatoes are (I find that economy brands are much thinner and take longer to reduce well, even benefitting from an extra tin of tomatoes if I’m bothered, whereas better quality tinned tomatoes can reduce almost instantly and actually need a little extra water to ensure enough time has been allowed to infuse the flavours properly through the whole dish.

Arrabiata with Ground Beef

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Increase your magnesium levels by taking a bath!

This post features a synopsis of a paper on the absorption of epsom salts across the skin and a recipe for easy braised liver.

Study title and author:
Report on Absorption of magnesium sulfate (Epsom salts) across the skin
Dr RH Waring
School of Biosciences, University of Birmingham. B15 2TT, U.K. r.h.waring@bham.ac.uk

This paper can be accessed at: http://www.scribd.com/doc/2936282/Report-on-Absorption-of-magnesium-sulfate

The major components of Epsom Salts are magnesium and sulfate.

Books:

Magnesium has many benefits such as: Ease stress and improves sleep and concentration, help muscles and nerves function properly, regulate activity of 325+ enzymes, help prevent artery hardening and blood clots, make insulin more effective, reduce inflammation to relieve pain and muscle cramps, improve oxygen use.

Sulfate may help to: Flush toxins, improve absorption of nutrients, help form joint proteins, brain tissue and mucin proteins, help prevent or ease migraine headaches.

The study investigated if taking a bath with various amounts of Epsom salts added, increases blood levels of magnesium and sulfate.

The study found:

(a) All individuals had significant rises in blood magnesium and sulfate at a level of 1% Epsom salts .This equates to 1g Epsom salts per 100ml water or 600g Epsom salts per 60 litres, the standard size UK bath taken in this project (15 US gallons).

(b) Most volunteers had significantly raised magnesium and sulfate levels on baths with 400g Epsom salts added.

(c) Above the 600g/bath level, volunteers complained that the water felt 'soapy' although no volunteer complained of any adverse effects, even at Epsom salt levels of 2.5%.

(d) The values obtained suggest that most people would find maximal benefit by bathing 2 or 3 times/ week, using 500-600g Epsom salts each time.

To conclude: Bathing in Epsom salts is a safe and easy way to increase sulfate and magnesium levels in the body.

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Recipe of the day

Easy Braised Liver

Ingredients:

Lambs Liver

Lamb’s liver, cut into big chunks
Just-boiled water

Directions:
1.Throw the liver into the slow cooker pot and spread it out so that it is as flat as possible on the top instead of mounded up in the middle.

2.Pour over boiling water until the liver is just covered.

3.Cover with the lid and cook on low for 4-8 hours.

Braised Liver

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Vegetarian diets, particularly vegan diets, are associated with lower bone mineral density

This post includes a synopsis of a study published in the American Journal of Clinical Nutrition October 2009 vol. 90 no. 4 943-950 and a recipe for kale meatballs.

Study title and authors:
Effect of vegetarian diets on bone mineral density: a Bayesian meta-analysis

Lan T Ho-Pham, Nguyen D Nguyen, and Tuan V Nguyen

Books:

Department of Internal Medicine, Pham Ngoc Thach University of Medicine, Ho Chi Minh City, Vietnam (LTH-P); the Osteoporosis and Bone Biology Program, Garvan Institute of Medical Research, St Vincent's Hospital, Sydney, Australia (NDN and TVN); and the Faculty of Medicine, The University of New South Wales, Sydney, Australia (TVN).

This study can be accessed at: http://www.ajcn.org/content/90/4/943.abstract

The aim of the study was to estimate the effect of vegetarian diets on bone mineral density (BMD) by using a meta-analytic approach. Nine studies of 2749 subjects (1880 women and 869 men) were included in the analysis.

The study found:
(a) Overall, bone mineral density was 4% lower in vegetarians than in omnivores at both the femoral neck and the lumbar spine.
(b) Compared with omnivores, vegans had a significantly lower lumbar spine bone mineral density (6% lower).

To conclude: The study suggests that vegetarian diets, particularly vegan diets, are associated with lower bone mineral density.

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Recipe of the day

Kale Meatballs

Ingredients:

Food Mall: Ground Beef

1 lb Italian sausage

1 lb ground beef
1 bunch kale, tough stems removed and chopped finely in a food processor
1/2 red onion, finely diced
1/4 teaspoon nutmeg
Black pepper to taste

Instructions:
Preheat oven to 375, mix all ingredients together by hand and form into meatballs a little larger than golf balls. Fry the meatballs in a large skillet in coconut oil until all sides are browned. Move into a glass baking dish, cover tightly with tin foil and finish in the oven for 20 minutes.

Kale Meatballs

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Increased intake of dietary protein from animal sources is associated with a reduced incidence of hip fractures in postmenopausal women

This post includes a summary of a study published in the American Journal of Clinical Nutrition Vol. 69, No. 1, 147-152, January 1999 and a recipe for roast beef with crispy bacon, mustard and herbs.

Study title and authors:
Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women

Books:

Ronald G Munger, James R Cerhan and Brian C-H Chiu

Department of Nutrition and Food Sciences, Utah State University, Logan, and the Department of Preventive Medicine and Environmental Health, University of Iowa College of Medicine, Iowa City.

This study can be accessed at: http://www.ajcn.org/content/69/1/147.abstract
 
Munger evaluated the relationship between intake of protein and subsequent incidence of hip fracture in 32,050 postmenopausal women.
 
The study found:
(a) Those who ate the most animal sources of protein had a 69% decreased risk of hip fracture compared to those who ate the least.
(b) Protein from vegetable sources did not appear to protect against hip fractures.
 
To conclude: Increased intake of dietary protein from animal sources is associated with a reduced incidence of hip fractures in postmenopausal women.
 
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Recipe of the day

Roast Beef with Crispy Bacon, Mustard and Herbs

Ingredients:

Food Mall: Sirloin Roast

1 x 1.3kg/3lb beef topside, boneless rib or sirloin joint

Salt and freshly milled black pepper

30ml/2tbsp wholegrain mustard

60ml/4tbsp freshly chopped flat-leaf parsley

6-8 streaky bacon rashers, stretched

Method:

1.Preheat the oven to Gas mark 4-5, 180-190°C, 350-375°F.

2.In a small bowl mix together the mustard and parsley.

3.Place the topside joint on a chopping board, make several slits over the surface of the joint and season. Rub with the mustard and herb mixture over the surface of the joint and inside the slits. Wrap the bacon rashers around the joint.

4.Place the joint on a metal rack in a large roasting tin and open roast for 25 minutes per 450g/1lb plus 25 minutes, basting occasionally with any rich beefy juices.

5.Leave the joint to rest for 10-15 minutes, slice and serve with seasonal vegetables.

Roast Beef with Crispy Bacon

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Grain glutens are harmful to schizophrenics

This post includes a synopsis of a study published in Biological Psychiatry 1984 Mar;19(3):385-99 and a recipe for braised liver and bacon.

Study title and authors:
Is schizophrenia rare if grain is rare?
Dohan FC, Harper EH, Clark MH, Rodrigue RB, Zigas V.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/6609726?dopt=Abstract

Books:

Dohan analyzed 65,000 people for schizophrenia who consumed little or no grain in remote regions of Papua New Guinea, Malaita , Solomon Islands and on Yap , Micronesia.

The study found:
(a) Only 2 were schizophrenics.
(b) In Europe over 130 would have been expected.
(c) When these peoples became partially westernized and consumed wheat, barley beer, and rice, the prevalence reached European levels.

To conclude: The results indicate that grain glutens are harmful to schizophrenics.

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Recipe of the day

Braised Liver and Bacon

(serves 3)

Ingredients:

Books:

800g-1kg lamb’s liver, cut into big chunks

3 onions, chopped
6 rashers of thick cut smoky bacon, cut into big pieces
3 tbsp tomato puree

Directions:
1.Heat some oil in a pan and gently fry the onions until they are soft. Once softened, place these in the bottom of the slow cooker.

2.Next, add a little more oil to the pan and heat until the oil is almost smoking.

3.Throw the liver and bacon into the pan and keep them moving around for a few minutes until there is no more blood seeping out of the liver and then add the liver and bacon to the slow cooker.

4.In a jug mix the tomato puree with 1 pint of boiling water. Pour a little of this fluid into the hot pan and simmer briefly, using it to scrape up any meat juices and bacon fat that has crisped onto the pan then pour this into the slow cooker.

5.Pour the remaining tomato fluid over the liver and bacon and, if necessary, top up with some more boiling water until the liver is just covered.

6.Cover with the lid and cook on low for 4-8 hours.

Liver and Bacon



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