Posts Tagged ‘saturated fat’

Prof. Ayers Anti-Inflammatory Diet and Lifestyle

Friday, December 10th, 2010

-::- Note: The below is posted here for archival and educational purposes -::-

Components of an Anti-inflammatory Diet (focus on meats, fish, eggs and leafy vegetables)

  • Low starch and other simple sugars — insulin and high blood glucose are inflammatory; so use complex polysaccharides (not starch); starch only in small portions (1/2 banana or one side of a hamburger bun) and preferably in unprocessed, less available forms, e.g. coarse ground or fat coated — bread with butter; less than 30 gm in any meal, less is healthier, grains are frequently a problem — gluten intolerance
  • No high fructose corn syrup — high free fructose (in contrast to sucrose) is inflammatory and contributes to crosslinking of collagen fibers, which means prematurely aged skin; sucrose is much better than alternative sweeteners
  • High ratio of omega-3 to omega-6 fats — most vegetable oils (olive oil is the exception) are very high in omega-6 fats and are inflammatory and should be avoided; omega-3 fats from fish oil cannot have their full anti-inflammatory impact in the presence of vegetable oils; omega-3 supplements are needed to overcome existing inflammation — take with saturated fats
  • No trans fats — all are inflammatory
  • Probiotics and prebiotics — the bacteria in your gut are vitally important in reducing inflammation; most of the bacteria that initially colonize breastfed babies and are also present in fermented products seem to be helpful; formula quickly converts baby gut bacteria to inflammatory species and should be avoided completely for as long as possible to permit the baby’s immune system to mature (at least 6 months exclusive breastfeeding.)
  • Saturated fats are healthy and reduce the peroxidation of omega-3 fatty acids at sites of local  inflammation, e.g. fatty liver.  Saturated fats should be the major source of dietary calories.
  • Vegetable antioxidants — vegetables and fruits, along with coffee and chocolate supply very useful, anti-inflammatory anti-oxidants
  • Sensible daily supplements: 1,000 mg vitamin C; 2,000-5,000 i.u vitamin D3 (to produce serum levels of 60ng/ml); 750 mg glucosamine
  • Associated anti-inflammatory lifestyle components:
exercise (cardiovascular and muscle building),
minimizing body fat,
dental hygiene
vagal nerve stimulation

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Dietary fat and risk of coronary heart disease in men: cohort follow up study in the United States

Thursday, November 18th, 2010
BMJ 1996; 313 : 84 (Published 13 July 1996)
  • Paper

Dietary fat and risk of coronary heart disease in men: cohort follow up study in the United States

  1. Alberto Ascherio, assistant professor of epidemiology and nutritiona,
  2. Eric B Rimm, assistant professor of epidemiology and nutritiona,
  3. Edward L Giovannucci, assistant professor of medicineb,
  4. Donna Spiegelman, associate professor of epidemiology and biostatisticsa,
  5. Stampfer Meir, professor of epidemiology and nutritiona,
  6. Walter C Willett, professor of epidemiology and nutritiona

+ Author Affiliations

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  1. a Harvard School of Public Health, Boston, MA 02115, USA

  2. b Harvard Medical School, Boston, MA 02115
  1. Correspondence to: Dr Ascherio

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