Healthy Tidbits

I think it is better to eat meat, and dairy, just eat smaller portions and less often. Our bodies need to eat meat to keep us healthy. You are better off staying away from all the junk foods. That is where we get into trouble, maybe if we look at our diet differently and eat fresh food- what was put on this earth might be helpful.

 (Berkeley Wellness)

Saturated Fat: Not Quite So Bad After All?

Saturated fat (as in meat, butter and milk) is the leading dietary culprit behind high blood cholesterol and heart disease. Right? Well, maybe not, recent research suggests.
Though saturated fat raises LDL (“bad”) cholesterol, this is offset somewhat by the fact that it mostly increases levels of larger LDL particles, which are now known to be less dangerous than smaller ones. This finding comes in part from research by Dr. Ronald Krauss, director of Atherosclerosis Research at Children’s Hospital Oakland Research Institute and a member of the Wellness Letter Editorial Board.
Not so black or white
The effect of saturated fat on blood cholesterol, like many other nutritional matters, varies from person to person, depending on genetic factors, body weight, and even gender (cutting down on saturated fat tends to lower LDL more in men than in women). It also depends on where the fat comes from. The saturated fat in chocolate, for instance, is composed of different fatty acids than that in beef and appears to be more neutral in its effect on blood cholesterol levels. And foods contain other substances besides saturated fat that also affect the risk of heart disease. Thus, it’s hard to generalize about isolated nutrients when context is so important.
The key point, according to Dr. Krauss, is not that saturated fat is completely off the hook, but rather that it’s essential to focus on what you eat in place of the saturated fat. If you cut down on certain types of foods, you end up eating more of something else. And when people reduce saturated fat, they tend to replace it largely with refined carbohydrates, such as white breads, pasta and sugary baked goods. Unfortunately, this tradeoff often has an adverse effect on blood cholesterol—lowering HDL (“good”) cholesterol and increasing triglycerides and the more dangerous, smaller LDL particles. Switching to foods containing trans fat is an even worse step.
On the other hand, replacing saturated fat with unsaturated fat (as in most vegetable oils and margarine) improves cholesterol levels. It also significantly reduces the risk of heart disease, according to a Harvard analysis of eight clinical trials in the journal PloS Medicine. Fiber-rich foods—notably vegetables, fruits and whole grains—are also good substitutes for animal fat. So are nuts and fatty fish; the latter supplies polyunsaturated fats called omega-3s, which are particularly heart-healthy.
Keep in mind: All fats and high-fat foods are high in calories. So whatever dietary changes you make, be certain you don’t end up consuming more calories, since weight gain and especially obesity have adverse effects not only on cholesterol levels, but also on nearly every aspect of cardiovascular health.