Heart Disease & Fat - The American Paradox

Before the 1920s, heart disease was rare in the United States. By the mid 1950s, however, heart disease was the leading cause of death, as it still is today, for both men and women.
If fat is so bad for us, one would assume that Americans started eating more of it in the 1900s, in step with these rising rates of heart disease, not to mention rising rates of diabetes and obesity. That assumption, however, is incorrect.
Internationally renowned nutritionalist and biochemist Mary G. Enig, PhD, has studied the eating patterns of Americans dating back as far as the late 1800s. In her highly regarded book ‘Know Your Fats’ (Bethesda Press, 2000), she convincingly uses U.S. Department of Agriculture data to show that fat consumption and heart disease have no connection whatsoever. According to her review of government health records and food consumption statistics, Americans cut back on animal fat between 1910 and 1970. In the early 1900s, Americans were eating mostly saturated and monounsaturated fats in the form of butter. lard, coconut oil, and olive oil. By the 1970s, Americans were eating fewer animal fats and less butter and lard. Since the 1970s, Americans have cut back on saturated fat even more.
Has all of this fat cutting done any good for our hearts? No. Heart disease rates are going up, not down.

When someone offers you food that you are trying not to eat

Saying no requires you to put aside your need to please others. Be assertive. Say something like, “I feel flattered that you thought to bring me this find. I am trying hard to lose weight, however, and this is not one I can eat. I feel horrible that I need to turn away your offer, but I hope you understand.” If this person is a true friend or supporter, he or she will sympathize. Friends and loved ones should want to help us grow into our better selves. If you feel guilty about turning down these requests to eat, realize that the friend or loved one is the person who should feel guilty. That person is the one who is blocking you from growing into a better you.

Success Story

Maureen Wellington lost 12 pounds on The Stubborn Fat Fix!

This is the only diet that works for me. I just needed a little guidance and motivation to get myself to do it. The Berkowitzes handed me a list of food recommendations, and I follow it. I’ve lost 2.5 to 3 inches all over my body. This weight loss is costing me a small fortune in alterations. I feel so much better now too. My blood pressure and blood sugar are down.

Since I committed myself to the plan, I have not had any cake, pie, or ice cream. Do I miss them? No; I’m better off if I don’t eat sweets. I keep them out of the house. I now watch everything that goes in my mouth. I’m more aware of eating, and I reach for real foods rather than processed foods. It’s a healthy lifestyle, bottom line.

After you reach your weight goal

You will need to remain conscious of your eating choices for the rest of your life. You don’t, however, have to eat 100 percent healthy all of the time. Most of the time, eat real foods: eggs, meat, vegetables, fruit, whole grains, legumes, and so on. Some of the time, splurge. It’s okay to enjoy ice cream every once in a while. It’s okay to savor a chocolate chip cookie or a small slice of pie. It’s okay as long as you hold yourself to a reasonable portion and stay in control as you eat.

Break old habits

Our bodies signal us to eat based on our usual eating habits. You get hungry at 8am because you usually eat at 8am. Same with lunchtime. Same with dinner. If you snack at mid afternoon, you’ll start to get hungry for your snack around the time you usually eat it. If you decide not to snack or have a meal at a given time, your body will still expect the snack, and even if you are not physically hungry, you can get a case of pseudo-hunger where you feel hungry even if you just ate 20 minutes earlier!

Hypoglycemia: The underappreciated blood sugar disorder

Poor eating habits, the addition of unhealthy ingredients, increased stress and poor sleeping habits has led to the increased incidence of this underappreciated blood sugar disorder: hypoglycemia. Individuals with hypoglycemia can often have symptoms that include: headaches, increased irritability, difficulty concentrating, palpitations, light-headedness, fatigue, anxiety, excessive sweating or urination, leg cramps, dizziness and clamminess. Other symptoms can be related to eating. Patients I see with this diagnosis often feel more tired after meals, feel “sick” when they either miss a meal or if a meal is delayed. Traditionally treatment for hypoglycemia has been to give sugar. Unfortunately, this treatment only provides temporary relief and in very sensitive individuals causes an even greater reaction thirty minutes to two hours later. Although, a strict low carbohydrate diet is helpful, it does not always solve the problem by itself. At the Center for Balanced Health, we help patients manage their hypoglycemia by telling them to: - Eat five to six small meals a day about every three hours. Think of yourself as a fuel-efficient automobile. You want constant flow of energy (glucose) throughout the day. - Avoid meals that are too small or too large especially at night. Meals that are too small will not provide enough energy to get you through the day. Meals that are too large place a larger burden on your metabolic system to process these nutrients and thus can trigger a hypoglycemic reaction. - DON'T skip meals especially breakfast. Breakfast is the most important meal of the day because it sets the tone. - Balanced eating. Always have some protein and fat at each meal or snack. Avoid and limit foods high in sugar or other refined carbohydrates especially on a empty stomach. Still utilize a controlled carbohydrate approach and get your carbohydrates from foods high in fiber (dark green leafy vegetables, non starchy vegetables, avocado, high fiber low carbohydrate crackers as examples) - Get a good night’s sleep. Good sleep helps replenish your system so that your body works more efficiently. - Use of a fiber supplement (make sure you take with enough water) or eating a high fiber food (without refined carbohydrates or sugar) before meals or snacks can help slow the absorption of carbohydrates and thus prevent rapid declines in blood sugar. - Exercise regularly. Strength training can improve glucose metabolism - Avoid alcohol, caffeine, tobacco use - Avoid the use of stimulants If you suspect hypoglycemia, the best diagnostic test is a glucose tolerance test with insulin levels and an HgbA1c. I usually do this test in my office because a glucose challenge can sometimes precipitate symptoms of low blood sugar.

Include Vegetables at every Meal

Vegetables contain fiber, so they will fill you up and keep you regular. Vegetables also contain important antioxidants, nutrients that protect your cells from oxidative damage. Add more veggies by rounding out lunch and dinner with side salads and heaping servings of steamed or sautéed broccoli, cauliflowers, greens, or another veggie of your choice.