YOUR GUIDE TO FATS
It’s All Been a Big Fat Lie
This information is for educational purposes only. This information should
not be taken as a substitute for qualified medical advice.
AND THE WINNER IS…
• Did you Make Last Week’s Recipe of the Week?
• Sammie Patties and Vegetable Soup
• Did You Do Last Week’s Action Items?
• Reduce Sugar to 15 g (3.5 tsp)
• Change Your Lunch
• Enter the drawing to win this week’s prize if you
reduced sugar to 15 g and changed your lunch!
FOCUS POINT OF THE WEEK: WALK
WITH INTEGRITY
• “The godly walk with integrity; blessed are their children who
follow them.” Proverbs 20:7
• The godly walk with integrity – their actions MATCH UP with
what they know to be right.
• We have an obligation to DO what
is right because now we KNOW
what is right! God expects it!
• Walk with integrity!
• Leave a legacy of health for
your children!
AGENDA
• What is the Truth About Dietary Saturated Fat,
Cholesterol, and Heart Disease?
• Why Do We Still Believe Eating Fat Causes Heart
Disease
• Types of Fat – the Good the Bad and the Ugly
• Action Items for the Week
• Eliminate Industrial Fats
• Change Your Dinner
THE DIET-HEART HYPOTHESIS
1. Eating fat raises cholesterol in your blood.
2. Cholesterol in your blood causes heart disease.
Steak, eggs,
and butter will
give you a
heart attack!
OH NO!
ANTHROPOLOGY
• There are many cultures that eat a lot of dietary fat and don’t
have heart disease
• Masai in Africa – 60-70% of their calories come from fat in
meat, blood and milk
• Inuit in Alaska – 90% of their calories come from fat in
seals, whales, and other mammals
WHAT IS THE TRUTH ABOUT DIETARY
SATURATED FAT, CHOLESTEROL AND HEART
DISEASE?
http://vimeo.com/12515512
http://vimeo.com/12515546
IS TOTAL CHOLESTEROL RELATED TO
HEART DISEASE?
• If high total cholesterol was a cause of Heart Disease, would
these facts be true?
Women: NO Relation b/w
Cholesterol and HD
Elderly: NO Relation b/w
Cholesterol and HD
Across Countries: NO Relation b/w
Cholesterol and HD
• Across 40 studies, lowering cholesterol did not prevent HD
READING A CHOLESTEROL TEST– WHAT
MATTERS IS THE PATTERN
Pattern B
HIGH Risk for Heart Disease
Pattern A
LOW Risk for Heart Disease
HDL
HDL
Triglycerides
Triglycerides
Small Dense
LDL
Large Bouyant
LDL
HOW CAN YOU ACHIEVE THE BEST
PATTERN?
Eating MORE Carbs and LESS Saturated Fat =
Risk Factors for Heart Attack!
HOW CAN YOU ACHIEVE THE BEST
PATTERN?
Eating MORE Saturated Fat and LESS Carbs=
Heart Health!
SO WHY ARE WE TOLD TO EAT
LOW FAT / HIGH CARB?
It All Started With
Ancel Keys’ Seven Countries Study
http://youtu.be/v8WA5wcaHp4
LOWFAT CODIFIED IN 1977
• 1977 – Diet-Heart Hypothesis, despite lack of
evidence, became public policy
• Select Committee on Nutrition and Human Needs
produced the first ever Dietary Goals for the United States
• They “took a grab bag of ambiguous studies and speculation,
acknowledged that the claims were scientifically
contentious, and then officially bestowed on one
interpretation the aura of established fact.”
– Gary
Taubes, Good Calories, Bad Calories
• http://youtu.be/xbFQc2kxm9c
WHY DOES THE MYTH LIVE ON?
• Perpetuated by doctors and researchers who are protecting
their pockets and reputations
• 8/9 doctors who write the cholesterol guidelines receive
money from drug companies
• 2/3 of medical research is funded by Big Pharma
• Market for statins (cholesterol lowering drugs) is $25
billion
• Practitioners frequently lag behind cutting edge research by as
much as 30 years
ANCEL KEYS, 1997
“There’s no connection whatsoever between cholesterol
in food and cholesterol in blood. And we’ve known that all
along. Cholesterol in the diet doesn’t matter at all unless
you happen to be a chicken or a rabbit.”
JANUARY, 2010, LANDMARK STUDY FROM
HARVARD
• Meta-analysis: 347,747 SS; 8 countries; 21 studies; 25
years
• “There is no significant evidence for concluding that
dietary saturated fat is associated with an increased
risk for heart disease.”
• Dr. Krauss, principal investigator: “It’s the wrong
message that saturated fats are artery-clogging or evil.”
SATURATED FATS (SAFA)
• Solid at room temp
• Found in meat, coconut, avocado, butter, dairy
• Vital for bodily functions like vitamin absorption, calcium uptake,
immune function, cell membrane structure
• Less susceptible to oxidation – less disease risk
• Promotes satiety + lack of insulin response = great for weight
control
• Eat as much as you like
• Good source of vitamins and energy
• Coconut oil is particularly good cooking fat
• Anti-viral, anti-fungal, anti-bacterial, Alzheimers
MONOUNSATURATED FATS (MUFA)
• Liquid at room temp
Food
Mono
• Found in olive oil,
flaxseed oil, avocado,
nuts, meats
Olive oil
75%
15%
Avocado
65%
15%
Steak
45%
35%
• Eat as much Mono as
you like, but be wary of
the polyunsaturated fats
in them too
Saturated
POLYUNSATURATED FATS (PUFA)
• Liquid even when refrigerated
• Go rancid easily, esp. when heated
• Found in grains, industrial oils, fish, nuts
• Heating causes oxidation, which results in:
• Free radical damage
• Cell membrane damage
• Wrinkles
• Arterial plaque build-up
• Associated with heart disease
• Associated with cancer
OMEGA-6 AND OMEGA-3
• Total PUFA should be no more than 4% of daily calories
• Omega-6: Omega-3 ratio should be 1:1
• SAD has ratio of 20:1 or 30:1, causing:
• Systemic inflammation
• High blood pressure
• Obesity
• Blood clots
• Diabetes
• Suboptimal brain
development
• Heart Disease
• Cancer
• Autoimmune disease
• Metabolic Syndrome
• Depresses immune function
• Depresses neurological
function
ACHIEVING 1:1 RATIO
• Completely avoid industrial oils, fast food, processed food
• Purchase grass-fed beef and pastured chicken rather than
conventionally raised
• 2-4 servings fatty fish (salmon, herring, sardines, mackerel) per
week
• Can’t do grass fed and pastured?
• Choose lean meats and cook in good fats
• Supplement with krill or fish oil (1-3 g/day)
(talk to doctor, esp if taking blood
thinner or aspirin)
• Purchase grass-fed beef and pastured chicken rather than
conventionally raised
• Grass fed beef 5:1, conventional beef 9:1
• Pastured eggs 1.5:1, conventional eggs 20:1
TRANS FATS
• Unnatural, hydrogenated, chemically altered, shelf stable
• Spreads, packaged foods, frozen foods, fast food, baked goods,
chips, crackers, breakfast foods, cookies, candy, toppings,
dressings, dips
• Key words: Shortening, hydrogenated, trans fat
• Body does not recognize them
• Body does not eliminate them
• Trans fats are absorbed thru cell membranes and ruin metabolism
• Inflammation, atherosclerosis, diabetes, obesity, immune system
dysfunction
• Cause redistribution of fat tissue into abdomen
(apple shaped body)  Metabolic Syndrome
ACTION PLAN – WEEK 3
• Read “Your Guide to Fats”
• Action Item: Eliminate Industrial Oils and Start Using Healthy
Fats Like Butter and Coconut Oil
• NO: margarine, shortening, canola oil, corn oil, soybean oil,
vegetable oil, sunflower oil, safflower oil
• Action Item: Change your Dinner to be Fit4God (see blog entry
“Seven Days of Dinner Menus”)
• Recipe of the Week: Maple Mustard Glazed Salmon
• Focus Point: Walk with integrity! Leave a legacy of health for
your children!