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The most common reasons people lower the fat in their diet are weight loss or weight maintenance, and prevention and treatment of diseases, such as heart disease, high cholesterol, high blood pressure, cancer, and diabetes. Extremely low-fat, high-fiber, vegetarian diets—such as those developed by Max Warmbrand, ND, Nathan Pritikin, and Dean Ornish, MD—have been clinically proven to reverse coronary artery disease, particularly when combined with exercise and stress reduction. Coronary artery disease is the leading cause of death and disability in the United States.
The American diet provides an average of 34% of calories from fat, with 12% of these calories coming from saturated fat. However, the American Heart Association, The National Cancer Institute, and the American Dietetic Association recommend that only 20% to 30% of our daily caloric intake should come from fat, with 10% or less coming from saturated fat. The American Heart Association also recommends that we consume less than 300 mg or less of cholesterol per day; this equals a little more than the amount of cholesterol in one large egg, which is 213–220 mg. The average daily intake of dietary cholesterol is 220–260 mg for women and 360 mg for men.
Not all fats are bad. The body needs certain types of fat to function. An ultra-low fat diet (providing less than 10% of calories from fat) may cause an essential fatty acid (EFA) deficiency. EFAs (including omega-3 and omega-6 fatty acids) are essential for the body’s cell membranes. With too little fat in the diet, the body may not properly absorb fat-soluble nutrients, such as vitamins A, D, E, and K, and carotenoids, essential for the health of the eyes, skin, immune system, bones and teeth.
Saturated fats Found in red meat and dairy products, saturated fats raise blood cholesterol levels and increase the risk of heart disease. Avoid them by staying away from meats, whole milk products, butter, cream, and other dairy products that are not labeled “nonfat” or “fat-free.”
Polyunsaturated fats (PUFAs) Found in vegetable oils such as corn oil, sunflower oil, and safflower oil, PUFAs contribute to heart disease and cancer. Although PUFAs lower cholesterol levels in most studies, the relationship between PUFAs and cardiovascular disease and cancer remains unclear. The same is not true with regard to fish oil and olive oil, both of which are associated with reduced risk of cardiovascular disease and may be associated with reduced risk of certain cancers. A more healthful alternative to PUFAs are monounsaturated fats, which are found in abundance in olive oil.
Trans fatty acids (TFAs) TFAs are found in processed foods containing partially hydrogenated oils, including most commercial snack foods, “vegetable shortenings,” and margarines. Partially hydrogenated oils are also used in deep-frying, so many fast foods, such as French fries, contain large amounts of TFAs. TFA consumption greatly increases the risk of heart attack. Avoid TFAs by eating as many whole, unrefined foods as possible.
Highly processed foods Be aware that highly processed low-fat or fat-free products often have as many or more calories as the full-fat versions and should be avoided. Simply because a food is low-fat or fat-free, doesn’t mean that unlimited quantities can be consumed. An excess of calories—whether from fat-free or high-fat foods—will be converted to body fat, regardless of whether those calories come from fat or from sugar (carbohydrate).
Bread, cereal, rice, and pasta to avoid:
Dairy products to avoid:
Fats, oils, and sweets to avoid:
Note: Be aware that many “fat-free” or “reduced fat” foods contain high amounts of sugar (such as high fructose corn syrup) which is converted by the body into fat.
Protein (meat, poultry, fish, eggs, nuts, and beans) to avoid:
Vegetables and Fruits to avoid:
Bread, cereal, rice, and pasta:
Fats, oils, and sweets:
Protein (meat, poultry, fish, eggs, nuts, and beans):
Vegetables and fruits:
American Heart Association
1615 Stemmons Freeway
Dallas, TX 75207–8806
http://www.americanheart.org
American Dietetic Association
216 West Jackson Boulevard
Chicago, IL 60606–6995
http://www.eatright.org
National Cancer Institute (NCI)
Cancer Information Service
9000 Rockville Pike
Building 31, Room 10 A-24
Bethesda, MD 20892
http://www.nci.nih.gov
Eat More, Weigh Less: Dr. Dean Ornish’s Advantage Ten Program for Losing Weight Safely While Eating Abundantly by Dean Ornish, MD, New York: Quill, 2001
Secrets of Fat-Free Greek Cooking by Elaine Gavalas, Garden City Park, NY: Avery Publ., 1999.
The National Cancer Institute of the National Institutes of Health
Action Guide for Healthy Eating: Action List for Fat
http://www.pueblo.gsa.gov/cic_text/food/guideeat/Alistpg.html
Barnard RJ, Lattimore L, Holly RG, et al. Response of non-insulin-dependent diabetic patients to an intensive program of diet and exercise. Diabetes Care 1982;5:370–4.
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Martin W. Nathan Pritikin and atheroma. Med Hypotheses 1991;36:181–2.
Mattar JA, Salas CE, Bernstein DP, et al. Hemodynamic changes after an intensive short-term exercise and nutrition program in hypertensive and obese patients with and without coronary artery disease. Arq Bras Cardiol 1990;54:307–12.
The National Cancer Institute of The National Institutes of Health. Action Guide for Healthy Eating: Action List for Fat. 1999 (Online) http://www.pueblo.gsa.gov/cic_text/food/guideeat/Alistpg.html
Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Lancet 1990;336:129–33.
Ornish D, Denke M. Dietary treatment of hyperlipidemia. J Cardiovasc Risk 1994;1:283–6.
Ornish, D. Eat More, Weight Less. New York, NY: Harper, 1993.
Ornish D, Scherwitz LW, Billings JH, et al. Intensive lifestyle changes for reversal of coronary heart disease. JAMA 1998;2800:2001–7.
Ornish D, Scherwitz LW, Doody RS, et al. Effects of stress management training and dietary changes in treatment of ischemic heart disease. JAMA 1983;249:54–9.
Rosenthal MB, Barnard RJ, Rose DP, et al. Effects of a high-complex-carbohydrate, low-fat, low-cholesterol diet on levels of serum lipids and estradiol. Am J Med 1985;78:23–7.
Sacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New Engl J Med 2001;344:3–10.
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Slabber M, Barnard HC, Kuyl JM, et al. Effects of a low-insulin response, energy-restricted diet on weight loss and plasma insulin concentrations in hyperinsulinemic obese females. Am J Clin Nutr 1994;60:48–53.
The United States Department of Agriculture. USDA coordinated nutrition research program on health and nutrition effects of popular weight-loss diets. January 10, 2001. (Online) http://www.usda.gov/news/releases/2001/01/whitebac.htm
Watts GF, Lewis B, Brunt JN, et al. Effects on coronary artery disease of lipid-lowering diet, or diet plus cholestyramine, in the St. Thomas’ Artherosclerosis Regression Study (STARS). Lancet 1992;339:563–9.
Zavaroni I, Bonini L, Fantuzzi, M, et al. Hyperinsulinaemia, obesity, and syndrome X. J Int Med 1994;235:51–6.
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The information presented in VitaminLore is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
