Is coconut oil bad? Know your good fats from bad fats
Fats are controversial and coconut oil has been getting a bad rap. Thankfully recent studies show which fats to embrace and which to avoid.
To know which fats are good for you you need to understand good HDL and bad LDL cholesterol. These are small fat and protein packages that transport cholesterol through the bloodstream.
High-density lipoprotein (HDL) or good cholesterol protects arteries from cholesterol and removes excess plaque.
Low-density lipoprotein (LDL) or bad cholesterol accumulates in the arteries and narrows arteries with plaque (atherosclerosis).
Triglycerides. High levels are associated with heart disease and diabetes. Risk factors include smoking, physical inactivity, excessive drinking, overweight, and a diet high in sugars and grains.
Particle size and cholesterol health
HDL, LDL, and triglycerides are in in small and large particles. The large particles are harmless, while the small, dense particles are dangerous because they can accumulate in the arteries and cause inflammation and plaque that leads to heart disease.
Your doctor will note on your lab test:
HDL versus LDL
The ratio between triglycerides to HDL
The ratio between total cholesterol and HDL
We now know the ratio between your HDL and your LDL, and especially the size of the particles, is more important than total cholesterol.
Also, the Mayo Clinic says total non-HDL may be more useful than your cholesterol ratio. You figure your non-HDL cholesterol by subtracting your HDL cholesterol number from your total cholesterol number.
Either option is a better risk predictor than your total cholesterol level or LDL level.
However, in some cases, a genetic tendency toward extremely high cholesterol may require medical intervention.
Are saturated fats ok?
Coming from tropical oils and animal products, saturated fats are solid or semi-solid at room temperature. Common sources are beef, pork, lamb, poultry skin, high-fat dairy, palm oil, and coconut oil.
Why are saturated fat controversial and associated with bad cholesterol and heart disease?
Four hand-picked studies done nearly 40 years ago ignore recent studies on fat intake. The old studies didn't do take into consideration that saturated fats:
Raise HDL (“good”) cholesterol.
Change LDL (“bad”) cholesterol from dangerous dense particles to large particle LDL, which does not increase heart disease risk.
Support brain health.
Reduce stroke risk.
A recent meta-analysis showed no significant evidence linking dietary saturated fat with increased cardiovascular disease risk.
For some people it's necessary to moderate saturated fat intake because:
Saturated fat intake can cause more disruptive sleep (yet increased fiber can help increase sleep quality).
ApoE4 carriers (increased Alzheimer's risk) see a much higher spike in LDL cholesterol from high saturated fat in the diet, without a matching rise in HDL. They may benefit from lower intake of saturated fat which can lower LDL cholesterol and improve HDL/LDL ratio.
A small percent of the population does experience high LDL along with increased inflammation levels measured by C-reactive protein.
Ask my office about a diet that is sufficient in healthy fats, void of bad fats, and customized to your dietary needs.
One of the main goals at RedRiver Health and Wellness Center is to work with patients to improve their health, wellbeing, and quality of life. The RedRiver Health and Wellness Center team is passionate about helping ailing patients achieve optimal health, and we truly care about the success of each and every patient.
RedRiver chiropractic physicians are great advocates for prescribing physicians and endocrinologists. In fact, many of our patients see their prescribing physician(s) more frequently while under our care than they would otherwise. Our goal is not to replace our patients’ primary care physicians and specialists, but to complement their care by providing patients with nutrition, diet, lifestyle and educational support and strategies. This way, patients can learn to manage their symptoms more efficiently. We have developed rewarding relationships with many prescribing physicians across the country, and we strive to continue to building relationships with MDs, DOs, NPs, and NMDs. When health professionals can work together for the benefit of the patient’s health, it becomes a win/win situation for the one who matters most—the patient.