Heart Disease
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2.11 There is no “processed” or “refined” food that will match the nutritional qualities of the same product in its unprocessed and natural form. We should base our diets on whole unprocessed foods like wholegrains, fresh fruits and vegetables, nuts and seeds, greens/salads.
Excessive Blood Cholesterol
2.12 Blood is composed of two parts – the cells and the plasma or serum. The serum is the part in which cholesterol is carried and the term “serum cholesterol” is therefore used as well as “blood cholesterol “. Cholesterol is a sterol, or solid alcohol, which does not dissolve in water. This means that for it to be transported to those parts of the body in which it is required, there must be adequate fat in which it can dissolve, that is, it is a fat soluble substance.
2.13 Cholesterol in the blood comes from two main sources: your diet and what you make yourself. Typically, a large amount of cholesterol is made in your body primarily by the liver from dietary saturated fats (animal and dairy fats) and transfats that you eat. A small quantity of cholesterol is ingested from outside, that is, taken in the daily diet. Cholesterol is found in food items like milk, cheese, butter, egg, meat and fish.
2.14 Fats/Oils – A moderate quantity of fat is required by the body which is best obtained from nutritious home-made foods prepared with germinated (sprouted) cereals and grains. Fats are categorised as saturated and unsaturated:
(i) Saturated Fats – These, also called saturated fatty acids (SFA), are largely found in animal-based foods and dairy products but also in palm and coconut oils. Saturated fats are known to increase LDL cholesterol i.e. bad cholesterol. Other plant-based oils can become saturated partially or completely when hydrogenated and are known as transfats. Transfats also raise the bad cholesterol and increase the risk of heart disease several times more than natural saturated fats.
(ii) Unsaturated Fats – These are divided into polyunsaturated fats and monounsaturated fats: –
(a) Polyunsaturated Fats – These, also called polyunsaturated fatty acids (PUFA), are largely found in corn oil, groundnut oil, sunflower oil, safflower oil and soya oil. PUFA helps to lower bad LDL cholesterol but also lowers good HDL cholesterol. However, Omega-3 fats, also called essential fatty acids (EFA) are particular protective type of polyunsaturated fats which help lower total cholesterol, triglycerides, LDL bad cholesterol and increase good HDL cholesterol. Omega-3 fats are mainly found in oily fish such as herrings, kippers, mackerel, pilchards, sardines, salmon, tuna, trout and anchovies. Flaxseeds and walnuts are also a rich source of Omega-3. Our bodies can also make Omega-3 from mustard/canola oil.
(b) Monounsaturated Fats – These can help lower bad LDL cholesterol and do not lower the good HDL cholesterol. These fats are largely found in rice bran oil containing oryzanol, olive oil, mustard/canola oil, sesame oil, almond oil and walnut oil.
