Latest news with #saturatedfat
Yahoo
3 days ago
- Health
- Yahoo
We Asked 3 Cardiologists the #1 Change to Make for Lower Cholesterol—They All Said the Same Thing
Reviewed by Dietitian Maria Laura Haddad-GarciaCutting back on saturated fat is one of the best ways to help lower cholesterol levels. Increasing your intake of heart-healthy fats like olive oil and nuts can improve your heart health. Plant-based foods and fiber-rich meals can help support naturally lower cholesterol your healthcare provider says you need to get your cholesterol down to a healthy range, it's natural to feel unsure about where to start. The good news? Even small diet and lifestyle habits can have a big impact. We asked cardiologists what the most effective first step is, and they all said the same thing: Cutting back on saturated fat. Here's why it matters—and how to make it work in your everyday life. Cholesterol is a waxy, fat-like substance that the liver produces. This compound is not only found in cells all throughout the body, but also in some of the foods you eat. Some cholesterol is good for you and supports healthy functioning, such as with vitamin and hormone production, says Matthew Vorsanger, M.D. But when there's too much cholesterol in the blood, it can lead to health problems. There are two main types: high-density lipoprotein (HDL), often called 'good' cholesterol, and low-density lipoprotein (LDL), known as 'bad' cholesterol. 'Elevated LDL increases the risk of cholesterol build-up in the arteries that can lead to serious health conditions, such as heart attack and stroke,' Vorsanger says. So, how does saturated fat fit into the mix? It turns out that saturated fats—which are found in fatty cuts of meat, full-fat dairy products and many processed foods—can raise your LDL cholesterol levels. Of course, genetics and other factors can also play a role. However, across several studies, researchers have found that diets low in saturated fats and high in unsaturated fats are associated with lower cholesterol levels and a reduced risk of heart disease. 'Reducing saturated fat intake is the best change people can make to lower their cholesterol,' says Sarah Speck, M.D., M.P.H. Saturated fat changes the way the liver metabolizes cholesterol. So, cutting back on saturated fat helps reduce LDL-cholesterol, largely by improving the liver's ability to remove LDL from the bloodstream. Fat isn't an enemy. Your body needs fat for proper growth and development, including hormone production and the absorption of fat-soluble vitamins. However, 'The body needs fat as an essential nutrient, but the type of fat can determine our health,' says Barbara Hutchinson, M.D. Attempting to eliminate all saturated fats from your diet is unlikely to lead to a sustainable change. And in fact, there's no need to. Vorsanger recommends sticking to the official guidelines. The Dietary Guidelines for Americans suggest keeping saturated fat to less than 10% of your daily calories, while the American Heart Association recommends aiming for less than 6%. Increasing your intake of monounsaturated and polyunsaturated fats is another effective way to lower LDL cholesterol levels. Foods rich in these types of fat include nuts, seeds, olive oil, fatty fish and avocado. Specks notes that the protein content in leaner animal proteins is just as beneficial, but these animal sources of protein have less saturated fat. Think poultry and fish. When choosing beef or pork, go for leaner cuts and limit portion size. When it comes to dairy, opt for low-fat or nonfat options. 'This can help not only to reduce saturated fat intake, but also to increase fiber intake,' Vorsanger says. 'Soluble fiber found in vegetables, fruits, whole grains, beans, lentils and seeds [such as] chia and ground flax seeds can help to lower LDL and total cholesterol levels,' Vorsanger says. This type of fiber binds with cholesterol and bile acids, reducing how much they are absorbed into your bloodstream. Plus, plant-based foods like whole grains, nuts and legumes contain small amounts of naturally occurring compounds called plant sterols that can help lower LDL cholesterol, Hutchinson says. Cardiologists agree that a heart-healthy lifestyle goes beyond what's on your plate. These changes can also help lower cholesterol and protect your heart: Get Moving:. Aim for 150 minutes of moderate-intensity activity each week. Walking, jogging, swimming and dancing are all good options, but find something that feels good to you. Prioritize Sleep: 'This is important since chronic sleep deprivation also leads to biochemical turmoil, which affects hormones and choices that will alter our cholesterol levels,' Speck says. Manage Stress: While not all stress is within your control, excessive levels of stress can be hazardous to your health. 'Taking a proactive approach to managing stress will lower cholesterol levels by reducing the detrimental effects of stress hormones on our metabolism,' Speck says. Some things that can help include journaling, stretching, deep breathing or simply spending time in nature. If you're working on lowering your cholesterol, cardiologists agree that cutting back on saturated fat is one of the most impactful changes you can make. You don't have to steer away from it completely. Instead, try opting for leaner animal protein or plant-based options more often than not. Plus, research has also shown that lifestyle habits like being physically active, getting enough sleep and managing stress are also key to keeping your cholesterol levels in check. As always, speak with your healthcare provider before making major dietary or lifestyle changes, especially if you have existing health conditions or take medications. And remember: it's not about perfection. Every step—no matter how small—gets you closer to a healthier heart. Read the original article on EATINGWELL
Telegraph
25-05-2025
- Health
- Telegraph
Beef dripping is back in the kitchen, but is it any good for you?
However for those now concerned about the calorie and saturated fat content of their meat, its fairly easy to make beef healthier. One gram of fat is worth nine calories which means that diligently trimming just 50g off your cut of beef could save you up to 450 calories. Plus – leaner cuts of beef (such as sirloin) tend to be less fatty anyway, so they're ideal for those concerned about calories or saturated fat content, but not great for those hoping to harvest some dripping. On the plus side, there are ways beef fat can be considered healthy. Three ways beef dripping is good for you 1. It doesn't contain any artificial trans fats 'This is because artificial trans fats are created through processing', explains Nichola Ludlam-Raine, a registered specialist dietitian and the author of How Not To Eat Ultra-Processed – and beef fat, quite clearly, comes straight from its source. 'It's quite similar to butter in this respect,' she says. Artificial trans fats pose significant health risks, with one wide-ranging review finding they can cause a significant increase in LDL ('bad') cholesterol with a corresponding decrease in HDL ('good') cholesterol, which can increase heart disease risk. Therefore, the fact that beef dripping doesn't contain these artificial fats is a big health plus. 2. It contains some useful vitamins and minerals Beef dripping contains some fat-soluble vitamins, like vitamin E, which helps to maintain healthy skin and eyes and vitamin K, which supports blood clotting. However, the amount of these vitamins found in beef dripping are low and, as Ludlam-Raine points out, 'if you're getting a lot of these vitamins from saturated fats, then there's probably something very wrong with your diet'. It also contains choline and omega-3 – two essential nutrients which the body cannot make. 3. It has benefits for the skin For centuries, people have used beef dripping on their skin for its supposed healing power. More recently some celebrities have claimed that by smearing it on their skins it gives them a more youthful appearance. Dr Sharon Wong, consultant dermatologist and hair specialist, describes it as a thick occlusive product, similar to Vaseline which 'acts as a sealant, preventing water loss from the skin and supporting the skin barrier'. People with dry scaly skin conditions may therefore find it useful as a moisturiser, she explains, with one 2024 study by researchers at Alabama College of Osteopathic Medicine concluding that it may help skin conditions such as dermatitis, psoriasis, dry skin and wounds. However, as it is pure fat, Dr Wong advises those with oily skin and acne avoid it, as it may worsen conditions or cause breakouts. Indeed, the 2024 study also found that topical application of beef fat may increase fatty acid concentration in the skin. Many believe dripping has anti-ageing powers as it contains fat-soluble vitamins, such as vitamin A which stimulates collagen production – a protein that gives skin its firmness and elasticity. However Dr Wong says 'this has not been substantiated and beef dripping is unlikely to deliver the same results as a retinol ', which has been specifically formulated for skincare purposes. Dr Wong says those who use it should apply it once or twice daily, to patches of dry skin, and to choose products from reputable brands which 'have clear information regarding the ingredients, sourcing of tallow, and shelf life'. How does beef dripping compare to other cooking oils? Because it's a saturated fat, both Prof Berry and Ludlam-Raine agree that beef dripping is not a healthy option for cooking. Sadly even organic beef dripping is unlikely to be much healthier than the standard variations. 'It may have an improved omega-3 to omega-6 ratio but that's likely to be really minimal, so there aren't any major nutritional benefits,' Ludlam-Raine says. Prof Berry goes as far to say to the claim that beef dripping is healthier than seed oils is based on 'vast quantities of nonsense' and 'misinformation'. It has the advantage of having a high smoke point, which means 'it doesn't go rancid or literally doesn't smoke at high temperatures,' Ludlam-Raine explains. However, our experts agree that beef dripping should be enjoyed as an occasional treat. Whilst cooking oils that are higher in healthy fats and antioxidants are better for regular cooking. The healthiest alternatives to beef fat Extra virgin olive oil Extra virgin olive oil takes the top spot when it comes to the healthiest oils to cook with as almost three-quarters of its fat is monounsaturated, which has a range of health benefits: 1. Protects the heart Monounsaturated fats are vital for lowering levels of low-density lipoprotein (LDL) cholesterol. This 'bad' cholesterol raises the risk of suffering a heart attack or stroke when concentrations in the blood are too high. A 2022 study in Frontiers in Nutrition found regular consumption of olive oil was associated with a lower risk of cardiovascular disease and all-cause mortality. 2. Supports gut health Prof Berry says extra virgin olive oil contains healthy bioactive plant compounds, like polyphenols, which support the gut microbiome. These act as a prebiotic and encourage the growth of beneficial bacteria while inhibiting harmful ones, providing a boost to the gut. 3. Boosts the brain A 2022 study from researchers at Harvard University found that half a tablespoon of extra virgin olive oil each day slashed the risk of dying from Parkinson's or Alzheimer's by 29 per cent and dementia by 28 per cent. Scientists have linked healthy fats to improved cognition as the brain needs these fatty acids for neurotransmitter production. Rapeseed oil Rapeseed oil may be better for those on a budget, Ludlam-Raine says, as it's cheaper than extra virgin olive oil but is still a healthier choice. 'It's really high in unsaturated fatty acids and has a good ratio of omega-3 to omega-6 fats,' Ludlam-Raine says. These fatty acids are essential, meaning the body can't make them so we must get them from our diet. Whilst omega-3 fatty acids are anti-inflammatory, omega-6 fats tend to promote inflammation which means maintaining a balanced ratio in the body is important for overall health and to reduce the risk of chronic diseases. The expert verdict: is beef dripping good for you? 'Although dripping can add delicious flavour to food, it's something you should enjoy just once in a while as it has no health benefits,' Prof Berry concludes. Ludlam-Raine agrees, and says that those who enjoy it should continue to eat it, but in moderation. 'I'm a big proponent of the 80-20 rule where 80 per cent of the time you eat wholefoods, then 20 per cent of the time you eat your soul foods ie 'treats'', Ludlam-Raine says. 'If beef dripping is your treat, then that's fine, but it shouldn't be an everyday thing and you shouldn't be convinced into thinking it's the 'elixir of life'. The bottom line is that I would never buy it or give it to my family.'
Daily Mail
20-05-2025
- Health
- Daily Mail
Is cooking with beef fat REALLY healthier than seed oils? That's what wellness gurus claim - now DR EMILY LEEMING delivers her surprising verdict
What's more divisive than politics? Try talking about which type of fat you should cook with. The conventional wisdom tells us butter, lard and beef tallow (dripping) – produced from rendering beef fat – are high in 'bad' saturated fats that raise cholesterol and heart disease risk; while seed oils, such as rapeseed and sunflower, contain healthier fats that can reduce cholesterol and protect the heart.
Daily Mail
13-05-2025
- Health
- Daily Mail
EXCLUSIVE Why butter, cheese and ice cream could help you live longer: Top epidemiologist shares stunning discovery that could change our view on saturated fats forever
Could a type of saturated fat in butter, cheese and ice cream improve your health? It might sound absurd, given the health messages we've had for years about saturated fat being 'bad'. Yet an increasing body of research suggests that a saturated fat, known as C15:0 (or pentadecanoic acid), might strengthen our cells, calm inflammation, lower cholesterol and even heal our livers.
