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"Healthy Fats There's more than one side to every story, and this holds true for the subject of dietary fat. Fat is calorie dense, and even eating the "good" fats in large amounts can add inches to your waistline. Yet your body needs a certain amount of fat, as fats are critical for the body to perform essential functions (see "Benefits of Dietary Fats," page 98). The best way to manage fats in your diet is to balance them: focus on eating the fats that are known to be beneficial (such as monounsaturated and omega-3 fats)." - Steven V. Joyal, What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease (Get the book.)

"These fatty acids may be only a small part of your total dietary fat, but small changes in your diet can add up to significant health benefits, and this is one change that is well worth making. I t is not always easy to make sense of I the research on trans fats but here's the short answer: if you can avoid trans fats, you should. These fatty acids may be only a small part of your total dietary fat, but small changes in your diet can add up to significant health benefits, and this is one change that is well worth making." - Marion Nestle, What to Eat (Get the book.)

"The people in my research study held their dietary fat to very low levels. (Although my nutrition plan requires no calorie counting, my research shows that a diet drawn from the recommended categories of foods holds fat consumption at 9 to 11 percent of total calories consumed.) Just like those in the Monell Center study, my patients lost their craving. After twelve weeks, they no longer felt as if they were in a constant state of denial, and they began to reap the myriad benefits of eliminating the fats from their nutrition. This is a lifestyle change that works." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"Olives never grew at all; northerners depended for their dietary fat upon butter and lard. The Gauls (and the Germans, the Baits, and the Saxons) accordingly produced relatively little that Rome wanted: lumber, meat, slaves, and some metals. The empire had established its Rhine and Danube boundaries for military, rather than commercial or agricultural reasons." - William Rosen, Justinian's Flea: The First Great Plague and the End of the Roman Empire (Get the book.)

"Focus on dietary fat. For cancer prevention, some fats may be worse than others. While high-fat diets have been associated with an increased risk of colon and prostate cancer, it's the type of fat (rather than the total amount) that looks to be most important for preventing many types of cancer, including breast cancer. We may be adding ovarian cancer to that list, too. Although not definitive, a new study in Cancer Causes and Control found that women whose diets included large amounts of olive oil reduced their ovarian cancer risk by 30 percent." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "JUST THE FATS: THE ROLE OF dietary fat IN FOOD SYNERGY It's the million-dollar question: Is fat in the diet a health boost or bust? Nutrition researchers have learned a lot about fat and health in recent years, and it seems the answer is both. Let's start with the good news. There are some "smart fats" that, when eaten as part of a healthy, plant-rich diet, actually benefit the body. I find this personally liberating because without some good fats to play with, I would have a tough time creating recipes I think you would love." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"The Effect of dietary fat on Thermogenesis Individuals predisposed to obesity because of decreased diet-induced thermogenesis have been shown to be extremely sensitive to marked weight gain when consuming a high-fat diet, compared to lean individuals. However, individuals predisposed are not only more sensitive to the weight-gain promoting effects of a high-fat diet, they tend to consume much more dietary fat than lean individuals, and they tend to exercise less." - Michael T. Murray and Michael R. Lyon, Hunger Free Forever: The New Science of Appetite Control (Get the book.)

"They had acquired the disease after being fed a diet deliberately loaded with fat; when the dietary fat was reduced, their disease had reversed.5 There was no doubt in my mind that further research into the nutrition-disease connection was well worth the effort. Our local dietitians were skeptical about my theory, and several senior cardiologists at the Cleveland Clinic did not believe there was a connection between diet and coronary disease. Nonetheless, I pursued my studies. Then, in April 1984, I had a personal epiphany—and in effect became the first subject of my own experiment." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"On the other hand, more recent research—an analysis of 13 dietary fat intervention studies—implies that dietary fat reduction can result in lowered serum levels of estradiol (the strongest form of estrogen), which may aid in breast-cancer prevention.15 So what should one do with this sometimes confusing array of information? What follows are some pointers for modifying your dietary fat intake—both the total amount and the types. It is a good idea to limit total dietary fat to no more than 25 to 30 percent of calories." - Linda Ojeda, Menopause Without Medicine: The Trusted Women's Resource with the Latest Information on HRT, Breast Cancer, Heart Disease and Natural Estrogens (Get the book.)

"It may be years before we understand each step and every nuance of the process by which dietary fat and cholesterol destroy coronary arteries. But we are well aware of the general outlines. Simply stated, just as you need stone to build a stone wall, you need a specific level of fat and cholesterol in your bloodstream to narrow and clog your arteries with atherosclerosis. When the cholesterol carried in the bloodstream reaches unsafe levels—levels I will discuss in Chapter 4—fat and cholesterol are deposited on the linings of the blood vessels. These deposits are called plaques." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"The most important such nutrition campaign has been the thirty-year effort to reform the food supply and our eating habits in light of the lipid hypothesis—the idea that dietary fat is responsible for chronic disease. At the behest of government panels, nutrition scientists, and public health officials, we have dramatically changed the way we eat and the way we think about food, in what stands as the biggest experiment in applied nutritionism in history." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Conversely, prostate tumor growth rate was reduced by a fat-free diet in Dunning rats [140] or by lowering dietary fat intake in athymic nude mice injected with LNCaP cells (a human prostate cancer cell line) [141, 142]. With regard to specific types of fat, fish oils containing high levels of omega-3 fatty acids, such as EPA and DHA, generally suppressed prostate tumor growth in rodents, whereas omega-6 polyunsaturated fatty acids, such as linoleic acid, promoted tumor growth [130, 143, 144]." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"The type of dietary fat profile linked to type 2 diabetes is an abundance of saturated fat and trans fatty acids (hydrogenated vegetable oils) along with a relative insufficiency of monounsaturated and omega-3 fatty acids. One of the key reasons appears to be the fact that since dietary fat determines cell membrane composition, such a dietary pattern leads to reduced membrane fluidity, which in turn causes reduced insulin binding to receptors on cellular membranes and/or reduced insulin action." - Michael T. Murray, Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care (Get the book.)

"WEIGHT CONTROL: A study found that grape seed extract may be helpful in limiting absorption and accumulation of dietary fat in cells observed under a microscope. Tips on Using Grapes SELECTION AND STORAGE: • Look for grapes that are intact, plump, and free of wrinkles. • Red grapes should be mostly red, green grapes should have a slight yellowish hue, and blue-black and purple grapes should be deep in color. • Wrap unwashed grapes in a paper towel, place in a plastic bag, and put in the refrigerator for longer storage. • Grapes will keep fresh for several days at room temperature." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"About one quart of this fat-emulsifying substance is produced every day and stored temporarily in the gallbladder, to be released when ingested dietary fat makes its way to the intestines. In addition to emulsifying fat, bile also lubricates the intestines, assists in absorption of fat-soluble vitamins, and promotes peristalsis (wavelike muscular movements in the intestines that keep your bowels moving on their way to the exit). Also, some toxins are carried out of the body in the bile through the stool." - Brenda Watson and Leonard Smith, The Detox Strategy: Vibrant Health in 5 Easy Steps (Get the book.)

"According to a USDA survey in "What We Eat in America," roughly half the adults in this country keep their dietary fat intake in the recommended range of 20 to 35 percent calories from fat; 44 percent of us exceed that. For a person eating 2,000 calories a day, the acceptable range requires eating no more than 78 grams of fat (about what's found in 7 tablespoons of butter). If you look at our sodium consumption, the picture is more grim." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Not all advice on nutritional habits for women with amenorrhea is related to dietary fat, calories, body weight, or eating disorders. Some nutritional guidance is relevant to the prevention of osteoporosis, a potential consequence of amenorrhea. Please see Chapter 14 for more information on preventing osteoporosis. Supplements Vitamin A and the Carotenes. Carotenemia, an abnormal elevation of plasma carotene levels, may result from an excessive ingestion of carotene-rich vegetables, anorexia, and impaired ability of the body to metabolize carotenes." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"I was flabbergasted at the news too, because no one in charge—not in the government, not in the public health community—has dared to come out and announce: Um, you know everything we've been telling you for the last thirty years about the links between dietary fat and heart disease? And fat and cancer? And fat and fat? Well, this just in: It now appears that none of it was true.We sincerely regret the error. No, the admissions of error have been muffled, and the mea culpas impossible to find." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Lycopene, a fat-soluble nutrient that helps prevent cancer and heart disease, relies on a bit of dietary fat to transport it into the bloodstream. So the nutrients in those tomatoes or that spinach in your salad is getting an express ride into your system when you use some healthy olive oil-based dressing on your salad. the simple value of soup. As the researchers put it, "Eating soup as part of lunch or dinner led to both decreased consumption of calories and a slower rate of eating." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"The American Heart Association currently bestows (for a fee) its heart-healthy seal of approval on Lucky Charms, Cocoa Puffs, andTrix cereals, Yoo-hoo lite chocolate drink, and Healthy Choice's Premium Caramel Swirl Ice Cream Sandwich—this at a time when scientists are coming to recognize that dietary sugar probably plays a more important role in heart disease than dietary fat. Meanwhile, the genuinely heart-healthy whole foods in the produce section, lacking the financial and political clout of the packaged goods a few aisles over, are mute." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"The liver turns it into a bile salt, a digestive enzyme that helps break down dietary fat in the small intestine. Afterward, this by-product descends into the colon to be excreted along with digestive wastes. We've simplified the scenario, but the bottom line is that these conversions naturally lower the content of cholesterol in the blood. A lower concentration of blood cholesterol also serves to coax excess cholesterol out of cells, including the cells that line blood vessels, and into the circulation." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"The reduction in total serum cholesterol was 34-49% greater than would be predicted by differences in dietary fat and cholesterol. The researchers concluded, "A diet consisting largely of low-calorie vegetables and fruit and nuts markedly reduced lipid risk factors for cardiovascular disease. Several aspects of such diets, which may have been consumed early in human evolution, have implications for cardiovascular disease prevention." 28." - Susan E. Schenck, The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet (Get the book.)

"A close look at the cultures with low rates of breast cancer showed an obvious common denominator: a low intake of dietary fat and correspondingly low cholesterol levels. The same was true for cancers of the colon, prostate, and ovary, and for diabetes and obesity.2 The more I read, the more convinced I became that the connection between nutrition and disease was critical. The correlation seemed most vivid in coronary artery disease, the leading killer of men and women in the United States." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"Essential Fatty Acids (EFAs) The essential fatty acids also play a very important role, which is why I am very hesitant to encourage dietary fat intake that is too low to get the benefits of EFAs. In diabetes the essential fatty acid metabolism is impaired. The Delta-6 desaturatase enzyme, which is necessary to convert linoleic acid to gamma linolenic acid (GLA), is inhibited in diabetes." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"On the other hand, more recent research—an analysis of 13 dietary fat intervention studies—implies that dietary fat reduction can result in lowered serum levels of estradiol (the strongest form of estrogen), which may aid in breast-cancer prevention.15 So what should one do with this sometimes confusing array of information? What follows are some pointers for modifying your dietary fat intake—both the total amount and the types. It is a good idea to limit total dietary fat to no more than 25 to 30 percent of calories." - Linda Ojeda, Menopause Without Medicine: The Trusted Women's Resource with the Latest Information on HRT, Breast Cancer, Heart Disease and Natural Estrogens (Get the book.)

"Reducing the dietary fat intake to 20 percent of total calories results in significant decreases in circulating estrogens in women with benign breast disease.17 Since fibrocystic breasts are a result of estrogen dominance, it is logical that decreasing estrogen in the body or its influence on breast tissue would improve the symptoms of breast pain and swelling. However, a slight reduction in fat intake has repeatedly showed very little, if any, effect on breast problems, including breast cancer. A more rigorous approach to lowering the amount of fat in the diet is clearly needed." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Lowering the level of dietary fat has been in the news for a long time now. The American Heart Association says that 30 percent or less of our total calories should be from fat. Many alternative practitioners advise even lower intakes because of some of the additional benefits, such as reduction of breast, ovarian, and uterine cancer risk. In addition to amount of fat, the type of fat is also important. Understanding the harmful effects of some fats and the beneficial effects of others can be confusing. A little explanation of terms and concepts may go a long way in clarifying the issue." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Women who take in insufficient calories, such as strict vegetarians who eat no animal products or others with extreme diets, may have insufficient dietary fat and low cholesterol. Adequate cholesterol is needed to manufacture hormones. If no cholesterol is found in the diet and the liver is not manufacturing adequate cholesterol, these women may have amenorrhea due to insufficienr hormone levels. Measuring the cholesterol level can be telling in such cases." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Insulin receptors on the outside of the cells may not accept insulin, or there are too few receptors as the glucose enters the cells, or the cells don't use it properly, or excess dietary fat accumulates in the cell and disrupts glucose absorption. Part of the issue is that the ability to move from glycogen to glucose is blocked within the cells and there is a backup. This whole system is somewhat affected by free radical production associated with hyperinsulinemia. This elevated free radical production activates Nuclear Factor kB, which is a DNA regulator that acts within the cell nucleus." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"There's another issue worth considering in regard to weight loss and dietary fat: Researchers have recently been learning that it's not just the amount of fat in the diet that affects weight loss or gain; it's also the type of fat. Studies have found that diets high in saturated fat promote weight gain beyond the simple mathematics of caloric intake. In one study on mice, researchers found that subjects fed varying types and amounts of fat benefited most from a diet of healthy fats." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

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