Tag Archives: margaric acid

Insane Medicine – It’s the dietary pattern that matters for heart health! Saturated fats – good or bad?

Insane medicine -butter
Insane medicine -Based on current evidence, per the Annals of Internal Medicine, there is no support for encouraging high consumption of polyunsaturated fats and low consumption of saturated fats.
  • The recent Annals  of Internal Medicine (2014) study mentioned in the photo above , reviewed the harm of saturated fat and found a poor connection between saturated fat consumption and cardiovascular risks based on a meta analysis of 600,000 people.
  • Fatty acids are classified as saturated, monounsaturated, or polyunsaturated. Nutritional guidelines generally encourage low consumption of saturated fats, high consumption of ω-3 polyunsaturated fatty acids from fish or plant sources, and avoidance of trans fats, particularly those from partially hydrogenated fat, to promote cardiovascular health.
  • The Annals study found no associations between total saturated fatty acids and coronary risk. The study found a “possible inverse association between circulating margaric acid (an odd-chain saturated fatty acid that is moderately correlated with milk and dairy fat consumption) and coronary disease, suggesting that odd-chain saturated fats, which reflect milk or dairy consumption, may have less deleterious effects in risk for coronary heart disease.”  Again, to summarize this, margaric acid, a saturated fat found in dairy, seemed to lower the risk of heart disease. So you can increase your low fat dairy intake.
  • Omega-6 polyunsaturated fats, found in vegetable oils and processed foods were linked to higher cardiac risks.
  • Trans-fatty acid intake increases risk of heart disease in this same study and monounsaturated fat has no effect on heart disease.
  • Circulating levels of eicosapentaenoic and docosahexaenoic acids (the 2 main types of long-chain ω-3 polyunsaturated fatty acids) and arachidonic acid are each associated with lower coronary risk in this study,.  ω-3 and ω-6 polyunsaturated fatty acid supplements did not help heart health.

Summary for what you should do:

  • This doesn’t mean you can eat all the saturated fats you want or replace them with processed food. Eating a lot of cream and fatty meats would be harmful in all likelihood.
  • Follow the Dietary Approaches to Stop Hypertension (DASH) Plan and the Mediterranean-type diet.
  • Be certain to follow a healthy pattern of eating, including vegetables, fruit and whole grains, legumes, nontropical vegetable oils and nuts. Include low-fat dairy products, poultry, and fish. Watch out for processed foods and limit sweets and sweetened beverages and red meat.
  • It is the pattern of eating, not the individual choices that affects your cardiac risk.