How bad fats affect
your body
Saturated and trans fats raise the level of LDL-
cholesterol (known as bad cholesterol) in your
blood, which harms your heart.
How arteries can get blocked
Atherosclerosis (or clogged arteries) develops from low-density lipoprotein cholesterol (LDL), so-called ‘bad cholesterol’. When LDL-cholesterol gets through the wall of an artery, oxygen free-radicals react with it to form oxidised-LDL. The body's immune system responds by sending specialised white blood cells to absorb the oxidised-LDL. These white blood cells cannot process the oxidised-LDL, and ultimately grow then rupture, depositing a greater amount of oxidised cholesterol into the artery wall. This triggers more white blood cells, continuing the cycle.
Eventually, the artery becomes inflamed. The cholesterol plaque causes the muscle cells to enlarge and form a hard cover over the affected area. This hard cover is what causes a narrowing of the artery, reducing the blood flow and increasing blood pressure.
If this interferes with the blood supply to the heart or brain, it can lead to strokes, heart attacks and various other heart diseases.
“…It is better to substitute animal fats, (butter, etc...) with soft margarines and
monounsaturated oils, (olive or canola), or polyunsaturated oils (corn or
sunflower), and to limit intake of fried foods, fatty meats and salt intake.”- World Health Organization
Trans fats
A study published in 2005* linked the consumption of trans fats with the development of endothelial dysfunction, which is thought to be a key event in the development of 'furred arteries' atherosclerosis).
*Lopez-Garcia E, Schulze MB, Meigs JB, Manson JE, Rifai N, Stampfer MJ, Willett WC, Hu FB,
“Consumption of trans fatty acids is related to plasma biomarkers of
inflammation and endothelial dysfunction”- Journal of Nutrition, Mar 2005;135(3):562-6.
Saturated fats
The relationship between dietary fats and cardiovascular disease, especially coronary heart disease, has been extensively investigated... Saturated fatty acids raise total and low-density lipoprotein (LDL) cholesterol... The most effective replacement for saturated fatty acids in terms of coronary heart disease outcome are polyunsaturated fatty acids, especially linoleic acid (a n-6 polyunsaturated fat mainly from vegetable oils such as sunflower, safflower, corn, palm, groundnut, canola and soya oils).
Agriculture and Consumer Protection, 2003, Diet, Nutrition and the Prevention of Chronic Diseases, WHO Technical Report Series 916, Section; 5.4.4.
Disease Statistics
Cardiovascular disease is the number one cause of death in Europe, killing 4.3 million Europeans each year. It causes 48% of all European deaths: 54% deaths (women); 43% (men).
“Limit energy intake from total fats and shift fat consumption
away from saturated fats to unsaturated fats and towards the elimination
of trans-fatty acids…”- World Health Organization
Further Reading
Healthy eating
Health eating advice from the Food Standards Agency.
www.eatwell.gov.uk
Make sure you get your 5 a day.
www.5aday.nhs.uk
British Nutrition Foundation guidance to nutrition.
www.nutrition.org.uk
Check out advice on diet and nutrition, and get motivated with the BBC.
www.bbc.co.uk/health/
Find out what is in season and delicious recipes in the UK.
www.thinkvegetables.co.uk
Lifestyle and exercise
Advice on maintaining a healthy heart and lifestyle.
www.bhf.org.uk
Simple steps to healthy eating and living.
www.takelifeon.co.uk
Health Information and Self Care Advice.
www.nhs24.com
H·E·A·R·T UK is a charity which provides immediate access to the advice of doctors, nurses and dieticians.
www.heartuk.org.uk
British Dietetic Association provides practical advice on a healthy lifestyle for adults and teenagers.
www.bdaweightwise.com
Over 500 walking initiatives in England and Wales.
www.whi.org.uk/walkfindersearch.asp?key=F15|0|2E8744565659|p|744|0&parentkey=F15|0|2E8744565659|p|744|0
Stop smoking
Check out the following links to help you quit.
www.bhf.org.uk/Smoking/
www.quit.org.uk
www.gosmokefree.co.uk
www.ash.org.uk
www.canstopsmoking.com/
Carotid Artery or Iliac Artery
In atherosclerosis, the walls of your arteries becomes thick and stiff because of the build-up of fatty deposits. The fatty deposits are called plaques, and if they become too big, the flow of blood is restricted. Atherosclerosis and its serious consequences, including heart attack and stroke, develop over years.
Long-term Trials
Five long-term randomised trials compared the effects on coronary heart disease endpoints of diets high in polyunsaturated diets with those high in saturated fats (Sacks 2002). In these trials, foods rich in saturated fats (e.g. fatty meats and diary products) were replace by foods rick in polyunsaturated fats (e.g. soya bean, corn, sunflower and safflower oils). The interventions resulted in substantial reductions in incidence of coronary heart disease that went along with cholesterol reduction.
Source: The American Journal of Medicine, Volume 113, Issue 9, Pages 13-24 F. Sacks