Red Meat

I have always recommended limiting consumption of red meat. Red meat, ie beef and lamb, tends to be higher in saturated fat than its poultry counterpart. When foods high in saturated fat are cooked, the chemical bonds breakdown. Research with a large database (500, 000 participants) confirms my point. The study suggests that those who consumed about four ounces of red meat a day (the equivalent of about a small hamburger) were more than 30 percent more likely to die during the 10 years they were followed, mostly from heart disease and cancer.

As we consume these foods, are blood cholesterol levels are affected. LDL, or lousy cholesterol as I call it, rises, causing total cholesterol to rise as well. To keep our heart healthy, we want LDL levels low (at least below 100), HDL high (above 60 is best), and triglycerides low (under 150). HDL helps pull out the LDL from the bloodstream. Exercising is the best way to increase HDL but eating healthy, unsaturated fats such as olive oil, avocado, nuts, seeds, and fatty fish, can actually help overall cholesterol levels as well. Mainly you want the ratio of LDL to HDL to be lower than 4. Triglycerides are mainly affected by sugar and carbohydrate consumption, as well as alcohol intake.

Although cholesterol medication may help lower cholesterol, these medications tend to have side effects that are also detrimental to health. For example, Lipitor causes rhabdomyolysis, which is severe muscle damage, including damage to the heart muscle. Co-Q10, or coenzyme Q10, helps prevent this damage. Co-Q10 is an important factor in the production of energy (ATP) in the mitochondria. If one is deficient in Co-Q10, energy levels may suffer. As we age we tend to produce less Co-Q10 and people with heart disease have been found to have less in their heart muscle cells.

Nutrition in the News

The media is doing my job this week - spreading the message about health and nutrition.

NPR did a spread this morning on trans fat labeling. Since 2006, manufacturers have been required to label their products that contain trans fat. Trans fats, or hydrogenated or partially hydrogenated oils, are a made-up fat. Scientists added hydrogens to liquid fats to preserve the oil and make their shelf life longer. It worked, but in the meantime we have a fat that causes inflammation in the body, leading to high cholesterol, heart disease, arthritis, and poor immunity.

The FDA regulates the labeling and addition of trans fats. Labeling laws only require that food producers indicate trans fats in their products containing over 0.5 grams per serving. So labels read "0 grams trans fat" even if the food contains 0.49 grams per serving. The tricky part is, the manufacturer can easily change their serving size to make sure it does not reach the 0.5 barrier. Take Cheetos for example. The front of the package boast 0 grams trans fat, but the snack food in fact has hydrogenated oils, meaning it definitely has trans fat. So make sure to check the ingredients for key words like hydrogenated oil or partially hydrogenated oils and avoid foods like margarine, certain baked goods, commercial peanut butter, and some snack foods like chips or crackers.

Read the whole story here.