Joel Fuhrman - Eat To Live

Eat to Live 133

urated fat intake offers a degree of protection against strokes and

does not have the cholesterol-raising and other negative effects of

saturated fats.^50 The studies showing the nutritional value of mono-

unsaturated fats lend support to the Mediterranean diet and those

advocating a diet rich in olive oil. Obviously, some omega-6 fat is still

essential and necessary for normal disease resistance.

My view is that ihin individuals should consume more monoun-

saturated fats from wholesome high-fat vegetation such as avocados,

raw nuts, and seeds. Heavier people, because of their higher risk of

heart disease, diabetes, and cancer as well as the very limited occur-

rence of hemorrhagic stroke in the overweight, should limit their in-

take of these fats. Since heavier people have more stored fat on their

body, they do not benefit from a higher intake of dietary fat the same

way thin individuals do. As the overweight lose weight, they are al-

ready on a high-fat diet, consuming their stored body fat.

Let me remind you that the best fats are the monounsaturated

fats and essential fats (omega-3 and omega-6) present in whole, nat-

ural plant foods, including avocados, olives, and raw nuts and seeds.

Studies continue to show that consumption of raw nuts protects

against both heart attack and stroke, without the risks of increasing

heart disease and cancer, as is the case with the high consumption of

animal-origin fats.^31 When the fats you consume are from whole

food, rather than oil, you gain nature's protective package: a balance

of vitamins, minerals, fibers, and phytonutrients.

Trans Fat: A Wolf in Sheep's Clothing

Which is worse for your heart and your waistline — a McDonald's

Quarter Pounder, a large order of fries, Dunkin' Donuts, or a Haagen-

Dazs ice cream?

The answer is that it doesn't matter; they all contain significant

disease-promoting substances such as saturated fat or trans fat. Dough-

nuts and french fries are fried in partially hydrogenated oil, rich in

trans fats. A doughnut could be worse for you than eating eight strips

of bacon. Even Oreo cookies, Wheat Thins, and other cholesterol-

free foods are deceptively dangerous.

Trans fats do not exist in nature. They are laboratory-designed and

have adverse health consequences. They interfere with the body's

production of beneficial fatty acids and promote heart disease.^32 As

trans fatty acids offer no benefits and only clear adverse metabolic