It is no incident that people have begun to reduce their consumption of high-fat foods by following the usual nutritional advice as obesity and diabetes have increased.
It is true that the constant bad propaganda towards saturated fats and cholesterol is a mistake of modern nutrition. New studies increasingly show that saturated fats and cholesterol do not harm human health.
Thus, an article published in 2016 included an analysis of about 350,000 people saying that there is no association between saturated fat intake and heart disease.
There have also been several massive studies conducted on low-fat diets in modern nutrition. These studies show that low-fat diets have no effect on weight, heart disease or cancer.
The analysis makes clear that saturated fat “cover-arteries” does not cover the arteries. That is a meaningless statement. Dietary cholesterol is also harmless.
It is the truth that foods naturally high in saturated fat and cholesterol are the healthiest and most nutritious on the planet. Here, we will talk about five “cover-artery” meals that are really super healthy.
Taking yolk is the worst decision for nutrients but white parts of the egg are mostly made up of proteins.
It is logical that an entire egg contains all the proteins including fats, vitamins, and minerals sufficient to convert a fertilized cell into a baby chick.
It is not true that eggs damage the cholesterol level and contribute to heart disease. The eggs raise HDL cholesterol (the “good cholesterol”) and expand the size of LDL particles. Both factors are related to a lower risk of heart problems.
In addition, many important studies have not been able to find any relation between egg consumption and heart disease.
Whole eggs are also packed with the antioxidants lutein and zeaxanthin, which are very important for eye health. They also contain large amounts of choline, which is crucial for the brain, and of which 90% of people are not sufficiently provided.
The studies show that replacing a cereal-based breakfast with eggs could help you lose weight.
Of course, quality counts and not all eggs are created in the same way. It is better to look for eggs enriched with omega-3 or from natural farms.
In short: Eggs have been unfairly demonized because they contain cholesterol, but new studies show that they do not increase blood cholesterol. Eggs are among the most nutritious foods on the planet.
Raw red meat
In the past decade, red meat has had a very bad reputation. It causes all kinds of diseases, including heart problems, diabetes, and cancer.
But humans have been eating meat for thousands of years and these health problems are relatively new. Blaming old food for modern health problems doesn’t make much sense.
One reason for misconceptions about meat is that studies do not always differentiate between processed and unprocessed meat. And while it is true that processed meat is linked to some diseases, the same does not happen with unprocessed meat.
A massive study shows that processed meat was related to an increased risk of heart disease and diabetes but no effect was found in relation to unprocessed red meat. The study was conducted by Harvard University that analyses 20 studies with a total of 1,218,380 participants.
Another study conducted in Europe also showed no effects of raw meat consumption.
The relationship between red meat and cancer has been greatly exaggerated as well. Two review studies showed that this relationship is very weak in men and nonexistent in women.
Perhaps, the cooking method has some kind of influence because there is evidence that meat can form carcinogenic compounds if it is overcooked. The answer is not to avoid meat, but to make sure not to burn it.
Meat is loaded with vitamins, minerals and tons of important nutrients that many people do not even know exist, including creatine and carnosine.
In addition, red meat is an excellent source of animal protein, which is associated with increased muscle mass and improves long-term bone health.
With other foods, quality is a big factor in relation to meat. Grass-fed and open-field animals have a better nutritional profile than grain-fed animals. So, you have to eat meat, but make sure you buy quality and unprocessed products, but not overcook it.
In summary: Despite the bad reputation, unprocessed meat does not raise the risk of heart disease or diabetes. The relationship with cancer is very weak and probably caused by overcooking.
Bitter chocolate is packed with nutrients with powerful health benefits. When it contains 70% cocoa or more, it is one of the best sources of antioxidants on the planet, even better than blueberries.
It contains massive amounts of fiber, magnesium, copper, manganese, iron, and many other minerals. Studies show that it has many benefits for the heart:
- The dark chocolate can improve blood flow and lower blood pressure (20).
- It raises “good cholesterol” (HDL) and reduces the risk of LDL particles oxidizing, which makes them harmful (21).
- Several observational studies show that people who consume bitter chocolate regularly have between 50 and 57% lower risk of heart disease.
- Bitter chocolate has all these incredible effects on the heart. It may be a surprise to know that it is full of saturated fats. In fact, 43% of the calories in 85% bitter chocolate are made up of these fats.
Summary: Bitter chocolate has a high level of saturated fat, but also many benefits for the heart. It lowers blood pressure, elevates HDL and prevents oxidation of cholesterol, reducing the risk of heart problems.
The people who consume the most coconut fats are generally the healthiest people on the planet. This happens, for example, in the Tokelau archipelago (Oceania), where 60% of the calories in the diet come from the coconut.
Since most coconut calories come from saturated fats, this makes Tokelau residents, the largest consumers of saturated fats in the world. This town has excellent health, with no evidence of heart disease.
A large part of coconut oil fats come from medium-chain triglycerides and medium-length fatty acids. These fats can reduce appetite and speed up metabolism (24).
Several studies show that coconut oil can burn fat, especially those in the abdominal cavity, usually related to diseases.
In addition, there is evidence that coconut oil raises HDL and lowers LDL cholesterol and in total, compared to soybean oil.
Coconut oil may also help fight infections as it has a high lauric acid content, a beneficial fatty acid that kills bacteria, viruses and fungi.
The studies suggest that coconut oil’s fatty acids can help reduce Alzheimer’s symptoms.
Although it is higher in saturated fat than any other food on the planet, coconut oil is tremendously healthy for health, the brain, and the heart.
Summary: Coconut oil has a high content of fatty acids that can accelerate metabolism and reduce appetite. In addition, it reduces the risk factors for heart problems.
High-fat dairy products (butter and cheese)
Whole dairy products have hit two sides in recent decades. First, they were demonized because of their high saturated fat content. It is thought that High-fat dairy products cause heart problems.
Then, the obesity epidemic spread and skim dairy began to be recommended because they contained fewer calories.
However, studies do not support the claim that whole dairy products lead to weight gain. In fact, consuming whole dairy products is related to a lower level of obesity.
It is important to keep in mind that not all dairy products are the same. What the cows consume has a great effect on nutritional composition.
Most cows eat special grain-based foods today, but before it was more common for them to consume grass. The real fact is that dairy from grass-fed cows are different in important ways.
It is higher in very important fatty acids, such as omega-3, CLS and butyrates. In addition, it is one of the best sources of vitamin K2. Most people face the deficiency of the vitamin.
The vitamin helps regulate calcium metabolism, keeping it inside the bones. It may be one of the most important nutrients for bone and heart health.
Consuming products such as lard in countries, where cows are mostly grass-fed, is related to a lower risk of heart disease. A study in Australia, where cows feed like grass-fed, showed that people who ate milk had a 69% lower risk of dying from heart problems.