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What Is Tallow & Is It Good for You? Separating Fact vs. Fiction

The AHA! Team — Mon, 11 Aug 2025 05:07:40 +0000

Jillian Levy, CHHC via NaturalHealth365 – Want to know a little-known fact about McDonald’s french fries? Before McDonald’s started using hydrogenated vegetable oils to fry its fries, the company used good, old-fashioned beef tallow. Many other fast food restaurants did, too, including Burger King, Wendy’s, Hardee’s, Arby’s, Dairy Queen, Popeyes and Bob’s Big Boy. For centuries, tallow (or beef fat) was considered a healthy and delicious fat for frying, baking and more. It was only once cheap, highly processed vegetable oils became widely available in the U.S. and elsewhere that tallow and similar animal fats (like schmaltz and lard) went out of fashion. Can you still eat tallow? Yes, and in moderation, some it can be a healthy fat to cook with, especially compared to margarine or processed shortening. Grass-fed beef fat can be a great source of oleic acid, conjugated linoleic acid (CLA) and other fatty acids that are thought to be good for increasing “good” cholesterol levels and supporting cognitive/brain health and a strong metabolism. What is tallow? Tallow is fat rendered from beef (or less often mutton), which is why it’s sometimes called beef lard. Like many other saturated fats, it’s solid at room temperature but melts into a liquid when heated. Tallow’s appearance and texture are described as being similar to butter’s, since it’s solid and a beige/white color when cooled. However, it has a drier, waxy texture and somewhat different taste than butter. Types Although most people refer to only beef fat as tallow, technically other animal fats can also be called by the same name. Some commercial types of tallow contain fat derived from multiple animals, including mutton, pigs and hogs. Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs. Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat. This fatty tissue around the kidneys stores many nutrients, especially when the cattle is grass-fed. Tallow can also sometimes be referred to as shortening, which is defined as any fat that is solid at room temperature and used in baking. Nutrition facts Tallow is a mostly saturated animal fat, although it contains some unsaturated fats too. The breakdown of fats in tallow is estimated to be 45 percent to 55 percent saturated fat, 40 percent to 50 percent monounsaturated fat and 3 percent to 7 percent polyunsaturated fat. According to the U.S. Department of Agriculture, one tablespoon of tallow has about: Calories: 115 Total Fat: 12.8 g Saturated Fat: 6.4 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 5.4 g 0 grams of carbs, protein, sugar or fiber In terms of nutrient content, the highest-quality beef tallow comes from grass-fed cattle, as opposed to those conventionally raised on feedlots and fed grains. Grass-fed cattle tend to store more omega-3s, CLA and other beneficial compounds in their bodies compared to cows that are fed less healthy diets. Tallow rendered from grass-fed cattle provides some of the following nutrients: Vitamins A, D, K, E and B12 Choline CLA Other fatty acids, including oleic acid, palmitoleic acid, stearic acid, linoleic acid and others Health benefits What are the benefits of tallow? Here are some of the reasons this fat has been used in cooking, baking and more for centuries. 1. Provides healthy fats, including cholesterol In the 1950s, researchers first began advocating for a lower-fat diet since animal fats were being linked to development of coronary heart disease. However, since this time we’ve come to understand that foods high in fat and cholesterol actually provide certain health benefits. As mentioned above, tallow provides both saturated and monounsaturated fats. It’s made up of about 40 percent to 50 percent monounsaturated fats, which are considered one of the most heart-healthy fats in our diets. This is the same type of fat found in olive oil. The type of saturated fat found in tallow is believed to have a mostly neutral effect on blood cholesterol levels, or the ability to raise “good” HDL cholesterol, meaning that consuming it in moderate amounts shouldn’t increase your risk for cardiovascular disease. Consuming saturated fat as part of a healthy diet has also been shown in some cases to have an inverse relationship with obesity-related type 2 diabetes. 2. May help support weight loss/management Tallow is rich in CLA, a fatty acid that studies have suggested can support a healthy metabolism and may lead to fat burning. Consuming animal fats can be especially helpful for weight loss if you follow a high-fat keto diet, which leads to ketosis to enhance fat-burning. 3. Can help you absorb essential vitamins You need fats in your diet to absorb fat-soluble vitamins, including vitamins A, D, E and K. These essential vitamins help support your immune system, skeletal system, heart, skin and more. 4. Has a high smoke point Compared to other cooking fats and oils, including olive oil and butter, tallow has a higher smoke point around 420 to 480 degrees Fahrenheit. Smoke point refers to the temperature at which an oil starts to burn, smoke and lose many of its nutritional benefits. Tallow can be used at high temperatures without causing its chemical composition to change. When cooking at high heat, such as roasting, frying and baking, use it over oils like canola, corn and even virgin olive oil, which are prone to oxidizing at high temperatures and can contribute to problems such as formation of free radicals. 5. Can help hydrate skin Why is tallow good for your skin? It’s rich in fatty acids that help form the lipids that keep skin protected and moisturized. These include palmitoleic acid, stearic acid and oleic acid (the same type of fat found in olive oil). Consuming fats can help support the skin, while some fats, including tallow, can also be applied topically to your skin. Some benefits of tallow for skin health include: Improving moisture and treating dryness Helping increase skin’s flexibility and ability to heal Supporting the protective barrier function of skin 6. Provides a stable energy source Tallow, rich in saturated fats, is metabolized slowly, providing a steady energy source. Saturated fats provide a slow-burning energy source beneficial for sustained mental and physical performance. Fats from animal sources have been shown to sustain energy levels without causing rapid blood sugar spikes, supporting physical and mental performance. 7. May aid hormone regulation The fatty acids in tallow are essential for hormone production. Saturated fats, like those in tallow, are precursors to steroid hormones such as cortisol and testosterone, which are vital for stress response, reproductive health and overall homeostasis. 8. Supports the immune system Tallow contains fat-soluble vitamins, including A, E and D, which are known to enhance immune function. These vitamins play a critical role in regulating immune responses and maintaining skin integrity, the first line of defense against pathogens. 9. Holds anti-inflammatory properties CLA found in animal fats like tallow has been documented to reduce systemic inflammation. Studies have revealed its role in mitigating inflammatory cytokines, contributing to overall anti-inflammatory effects. In addition, a balanced dietary fat profile has been associated with decreased markers of systemic inflammation. 10. Can boost brain health Tallow is a source of saturated fats and omega-3 fatty acids, which are crucial for maintaining brain structure and function. These fats support the myelin sheath surrounding neurons, enhancing cognitive performance and protecting against neurodegenerative conditions. The brain relies heavily on saturated fats and omega-3 fatty acids for structural integrity and function. These fats, abundant in tallow, have been linked to improved cognitive health and reduced risks of neuroinflammation. 11. May help balance blood sugar Fats, including those in tallow, slow carbohydrate absorption and reduce postprandial blood sugar spikes. This steady absorption rate can contribute to improved glycemic control, particularly in those with insulin resistance. 12. May benefit heart health Tallow contains a mix of saturated and monounsaturated fats, with about 45 percent to 55 percent being monounsaturated fats like oleic acid. Monounsaturated fats are generally considered beneficial for heart health, as they may help regulate blood sugar levels and support cardiovascular function. As noted above, some research has suggested that the specific saturated fats in tallow, such as stearic acid, may have a neutral impact on cholesterol levels. There is some indication that consuming tallow as part of a balanced diet may help improve cholesterol levels. One long-term study of men found that those on a diet low in saturated fats and cholesterol, and enriched in polyunsaturated fats, had fewer fatal atherosclerotic events compared to the control group. However, it’s important to note that this study did not specifically examine tallow. While some components of tallow may have potential benefits for heart health, the scientific evidence is not conclusive. The balanced composition of fats in tallow and its potential effects on cholesterol levels warrant further investigation. However, it’s important to note that individual responses to dietary fats can vary, and overall diet quality and lifestyle factors play crucial roles in heart health. As with any dietary change, it’s advisable to consult with a healthcare professional before significantly altering fat intake. How to use In terms of cooking, what is tallow good for? Because it has a high smoke point, it’s a good fat for frying, baking, sauteing and roasting. It can help give crusts, pastries, fried foods and baked goods a crumbly texture. Some popular uses for tallow include making: Donuts Fritters Pie crusts Flour tortillas Mexican recipes, like fried plantains and tamales Cookies Pound cake Biscuits Fried pork, chicken and other fried meats Lardo Fried vegetables, latkes and veggie fritters Where to buy tallow Look for organic tallow sourced from grass-fed cows at a local farmers market or health food store. You may also be able to find it at your local butcher shop. How to make tallow Purchase some grass-fed beef fat, such as from a butcher shop or farmers market. You may need to buy a big chunk before grinding or cutting it up and rendering it into liquid fat. Grind the fat, or cut it up into very small pieces (or ask the butcher to do this for you). Put the fat into a slow cooker on low or medium for several hours. You will hear crackling noises while it cooks. Once the noise stops and there are only liquid tallow and some crispy bits (called greaves or cracklings), it’s done. Try to turn the heat off as soon as the noise stops. Let it cool off for an hour, then strain it through a mesh strainer and store in a glass mason jar. If you keep it in an airtight container it doesn’t need to be refrigerated short term, however some people choose to refrigerate it if keeping it for a while. Tallow soap Traditionally, many soap bars were made with tallow, since it helps harden and lather soap while also supporting skin’s natural barrier. If you’re familiar with making soap at home using vegetable oils, you can try using tallow instead. To make homemade tallow soap, combine it with sodium hydroxide, water, jojoba or almond oil, along with essential oils, such as lavender, to improve the smell and soothing quality. Alternatives What can you use instead of tallow (besides lard)? Grass-fed butter is a good alternative and can be used in similar ways as tallow, since they contain mostly the same types of fats. Both are between 40 percent to 60 percent saturated fat. Some people may prefer the taste of butter, especially in baked goods. However, one advantage of tallow is that it’s dairy-free and tolerated by those with lactose intolerance/dairy allergies. Quality oils, such as coconut oil and avocado oil, can also be good alternatives that supply you with a mix of healthy fats. However, refined vegetable oils are not the best choice, since they are often rancid due to exposure to high heat and are very high in pro-inflammatory omega-6 fatty acids. What...

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What Is Trans Fat? Plus How to Remove It from Your Diet for Good

AHA Publisher — Fri, 25 Jun 2021 07:00:32 +0000

Christine Ruggeri, CHHC via Dr. Axe – We know the body needs healthy fats to run at an optimal level. The problem is the standard American diet contains far too many trans fat foods and artificial ingredients. Americans consume far more trans fats than what’s recommended or considered healthy, with about 19 percent of their calorie consumption coming from saturated and trans fats. The recommended intake is less than 10 percent of total calories for saturated fats and as little as possible from trans fats. Now, the truth about saturated fat is that it can be healthy when eaten in moderation and when consuming the proper types of saturated fat, such as MCT oil. Trans fats, however, are downright dangerous. What Is Trans Fat? Trans fats, or trans fatty acids, are naturally present in meat and dairy products of ruminant animals. Some animals naturally produce trans fats in their guts, and food from these animals can contain small quantities of these fats. There are also industrial or artificial trans fats that make up most of this fatty acid’s consumption. These are created by adding hydrogen to liquid vegetable oils to make them more solid. They are known as the unhealthiest fats you can eat, but manufacturers often use them in fried and processed foods. These cooking oils are often genetically modified and downright unhealthy, linked to the development of cardiovascular disease and metabolic syndrome. They can even become rancid, causing more health concerns. Dangers of Trans Fats Trans fats are consumed at way too high of quantities in the U.S., and the health effects are staggering. Here’s a breakdown of the key dangers of eating foods containing trans fat. 1. Impact Cholesterol Levels Trans fats raise bad (LDL) cholesterol levels and lower good (HDL) cholesterol levels. Research published in the American Journal of Clinical Nutrition indicates that there’s unequivocal evidence that trans fatty acids increase plasma concentrations of LDL cholesterol and reduce concentrations of HDL cholesterol. Researchers estimate that, conservatively, 30,000 premature deaths in the United States are attributable to consumption of trans fatty acids. 2. Increase Risk of Heart Disease Consuming too many trans fats foods may increase the risk of heart disease and stroke. Research from Harvard Medical School that included controlled trials and observational studies found that trans fatty acid consumption from partially hydrogenated oils (PHOs) “adversely affects multiple cardiovascular risk factors and contributes significantly to increased risk of coronary heart disease events.” Those findings are corroborated in research published in the Pakistan Journal of Medical Sciences, which suggests that high consumption of trans fats in Pakistan may be one of the factors for the increased burden of cardiovascular disease. Researchers suggest that consumption of dietary fats low in trans fatty acids would be helpful in reducing the risk of heart disease in South Asia. Another study published in Molecular Nutrition & Food Research indicates that trans fat intake is associated with a variety of cardiovascular complications, including atherosclerosis and other deleterious cardiovascular effects. 3. Increase Risk of Diabetes Trans fats have also been proven to contribute to obesity and diabetes. One study published in the New England Journal of Medicine includes over 84,000 women who were free of heart disease, diabetes and cancer when the study began. During 16 years of follow-up, researchers documented 3,300 new cases of type 2 diabetes, with overweight and obesity the most important predictors. They highlighted that those who consumed the most trans fatty acids had a 40 percent higher risk of having diabetes compared to those with lower risk diets and lifestyle patterns. Research from the Wake Forest University School of Medicine found that a trans fats diet induces abdominal obesity and changes in insulin sensitivity in monkeys, and it’s believed to do the same in humans. Trans Fat Foods It’s no wonder the U.S. has a health crisis on its hands, particularly in regard to obesity and heart disease, given how many trans fats we consume. Trans fatty acids are present naturally in some meat and dairy products, but research suggests that overconsumption of industrial trans fat foods is the most dangerous to your health. Trans fats are present in PHOs that are commonly used in fried foods. You’ll find trans fats in these foods: Frozen pizza Mozzarella sticks Packaged baked goods Packaged chips and snacks Packaged and refrigerated dough Fried meats and fast foods Margarine Vegetable shortening Nondairy coffee creamers How to Avoid Them The best way to avoid eating trans fats is by eating a diet rich in fresh, whole foods that includes vegetables, fruits, organic meats and legumes. Stick to healthy fats, like those found in olive oil, avocado, nuts and wild-caught salmon. If you eat a packaged food product, read the label carefully, and avoid foods that contain partially hydrogenated oils or other items. Even some “trans fat free” foods can contain 0.5 grams per serving, so read the ingredient list to be sure the food is actually free of these damaging fats. It’s possible for trans fats to be present in processed foods but not listed on the ingredient label, even as PHO. That’s why reducing your consumption of processed foods as much as possible is so important for your health. Removing Them from Products The good news is the American public is becoming more and more aware about the dangers of trans fats, and increasingly, Americans are concerned about and aware of what they’re putting in their bodies. In 2015, the Food and Drug Administration ruled that artificial trans fats were unsafe to eat, and it gave food makers three years to eliminate them from their food supplies. The official ban began in 2018, and it applies to foods that contain industrially produced PHOs. Manufacturers are now tasked with replacing unhealthy fats with healthier options. Small amounts of trans fats are still present naturally in dairy and meat products, and these products are still permitted. In 2018, the World Health Organization announced a plan to urge governments around the globe to eliminate the use of trans fats in food products. WHO put out a set of guidelines that eradicates trans fats from global food supplies by 2023. Conclusion Trans fats are a form of unsaturated fats that occur naturally in dairy and meat products but are also made industrially to be used in processed, packaged foods. There are many health dangers related to these fats, including increased LDL cholesterol levels, reduced HDL cholesterol, greater risk of heart disease, greater risk of obesity and increased risk of diabetes. In 2015, the FDA announced that industrial trans fats will be banned from food products beginning in 2018. WHO set guidelines for eliminating them globally by 2023 in an effort to save millions of lives. To read the original article click here. For more articles from Dr. Axe click here.

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Study Shows New Links Between High Fat Diets and Colon Cancer

AHA Publisher — Fri, 18 Jun 2021 07:00:45 +0000

Arizona State University via EurekAlert – For decades, physicians and dieticians have urged people to limit their intake of high fat foods, citing links to poor health outcomes and some of the leading causes of death in the U.S., such as diabetes, heart disease and cancer. According to the Centers for Disease Control and Prevention, dietary components high in saturated fats such as red meat are thought to be risk factors for colon cancer. Diet is thought to strongly influence the risk of colorectal cancer, and changes in food habits might reduce up to 70% of this cancer burden. Other known epidemiological risk factors are family history, inflammatory bowel disease, smoking and type-2 diabetes. But out of all the risk factors that elevate colon cancer risk, diet is the one environmental and lifestyle factor that may be the easiest to control —simply by changing people’s behavior and eating habits—-if we knew the exact connections. “There’s epidemiological evidence for a strong link between obesity and increased tumor risk,” said School of Life Sciences assistant professor Miyeko Mana. “And in the intestine, the stem cells are the likely cell of origin for cancer. So, what is that connection? Well, diet is something that feeds into that cycle of obesity and colorectal cancer.” Now, a new ASU study led by Mana and her team has shown in greater detail than ever before of how high fat diets can trigger a molecular cascade of events that leads to intestinal and colon cancer. The study was published in the journal Cell Reports. Tales from the Crypts As foods are broken down and make their way through the gut, they interact with intestinal stem cells (ISC) that lie along the inside surfaces of the gut. These ISCs reside in a series of regularly folded valleys of the gut, called crypts. ISCs are thought to be the gateway that coordinates intestinal tumor formation when they adapt to high-fat diets, and elevate cancer risk. Within the ISCs are high-fat sensor molecules that sense and react to high-fat diets levels in the cells. “We were following up on mechanisms that might be required for stem cells to adapt to the high fat diet —and that’s where we came across the PPARs,” said Mana. These peroxisome proliferator-activated receptors (or PPARs) trigger a cellular program that elevates cancer risk, but the exact mechanisms were unclear because there are multiple types of PPARs, and complexities in teasing out their roles. “There is a family of 3 PPARs, named delta, alpha and gamma. At first, I thought just PPAR delta was involved, but in order to see if that gene is really responsible for the phenotype, you have to remove it.” Mana’s team was able to explore and unmask the role of individual PPAR delta and alpha using a mouse model that controlled their activity in the cell. In her team’s study, mice were given a long-term high fat or normal diet, and the activity of each PPAR was carefully monitored to study the effects on cancer risk. In their knockout study, they first removed the PPAR delta gene. “But when we removed it from the intestine, we still observed the phenotype. So, we wondered if maybe another PPAR was compensating and that’s where we thought about PPAR alpha. Both of those (PPAR delta and PPAR alpha) appear to be required for this high fat diet phenotype within the stem cells.” This was frustrating to Mana because she knew right away that developing a potential therapeutic to offset the PPARs just became a much taller task. “When you think about this therapeutically, if you are incorporating a lot of fat into your diet and you want to reduce your risk of colon cancer, targeting two different factors is more challenging then if you are targeting just one.” Looking Farther Downriver To further tease out the genetic complexity, Mana next turned her attention downstream of the PPARs. From their studies, and using new tools of the trade, they were able to slowly tease out the details—down to the level of doing molecular sequencing from individual cells from different areas of the small intestine and colon, mass spectrometry to measure the amounts of different metabolites, and radiolabeled isotopes of fuel sources to measure the carbon flow. Their first big clue came from the metabolic analysis. The high fat diet found in the ISC crypt cells they isolated increased the metabolism of fats, while at the same time, decreasing the breakdown of sugars. “So, we looked more downstream at what these two factors (PPARs) may target, and that was this mitochondrial protein, Cpt1a,” said Mana. “This is required for the import of long chain fatty acids (LCFAs) into mitochondria for use. The LCFAs are part of the high fat diet.” And when they performed the mouse knockout study of Cpt1a, they found they could stop tumor formation in its tracks. The loss of Cpt1a prevented both the expansion and proliferation of the ISCs in the crypts. “If you remove Cpt1a, you are spared this high fat diet phenotype in the intestinal stem cells,” said Mana. “So, you lower your risk of tumorigenesis at this point.” A New Model Emerges From their data, Mana’ team could trace the development of cancer, from diet all the way to tumor formation. First, fats are broken down to free fatty acids. The free fatty acids then stimulate sensors such as the PPARs and turn on genes that can break down the fatty acids. Next, the surplus free fatty acids are transported to the mitochondria, which can burn them up by oxidation to make more energy to feed the stem cells, which multiply, grow and regenerate gut tissue. But when the ISCs numbers are expanded, there is a greater likelihood that mutations can occur—just from random mutations and sheer numbers of cells—that lead to colon cancer. “The idea is that this larger pool of cells remain in the intestine and accumulate mutations, and that means they can be a source of mutated cells leading to transformation and tumor initiation,” said Mana. “We do think that is a likely possibility when there are conditions that expand your stem cell pool.” Mana’s group also found that feeding a high fat diet dramatically accelerated mortality in this model compared with the control condition, by accelerating tumorigenesis. “The levels of these fats that you can get through your diet are going to impact your stem cells, probably in a fairly direct way,” said Mana. “I think one of the surprising things we are finding in our studies is that fatty acids can have such a direct effect. But you can remove these PPARs, you can remove CPT1a, and the intestine is fine.” New Hopes With the new evidence from the study, the hope is to one day apply their work to human colon cancers. “These studies have all been in these mouse models to date,” said Mana. “One idea we started with was to understand the metabolic dependencies of the tumors that can arise in a natural or pharmacological context and then target these metabolic programs to the detriment of the tumor but not the normal tissue. We are making progress with the high fat diet model. Ultimately though, the goal is to eliminate or prevent colorectal cancer in humans.” To read the original article click here.

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Coconut Oil and the Boost in HDL “Good” Cholesterol

AHA Publisher — Wed, 03 Feb 2021 08:00:44 +0000

Michael Greger M.D. FACLM via NutritionFacts – The effects of coconut oil were compared to butter and tallow. Even if virgin coconut oil and other saturated fats raise LDL “bad” cholesterol, isn’t that countered by the increase in HDL “good” cholesterol? According to “the experience and wisdom of 200 of the country’s leading experts in cardiovascular diseases,” in a report representing 29 national medical organizations, including the American Heart Association and the American College of Cardiology, we’ve known for nearly half a century that “coconut oil is one of the most potent agents for elevating [blood] serum cholesterol level.” As I discuss in my video Coconut Oil and the Boost in HDL “Good” Cholesterol, studies showing coconut oil elevates cholesterol date back to 1955, when it was first shown experimentally that switching someone from coconut oil to soybean oil could drop cholesterol from around 200 down to 150, as you can see at 0:39 in my video. Coconut oil can significantly raise cholesterol levels within hours of consumption. In fact, a significant increase in blood cholesterol was found within hours of eating a slice of cake made from either coconut oil (or cod liver oil for that matter), but not from the same cake made from flaxseed oil. As you can see at 1:10 in my video, coconut oil may even be worse than tallow, or beef fat, but it isnot as bad as butter. An interventional trial was published in March 2017: a month-long randomized, controlled, crossover study looking at the impact of two tablespoons per day of virgin coconut oil. The result? Coconut oil elevated cholesterol about 14 percent over the control, which was consistent with seven other interventional trials published to date in a 2016 review. Hold on. Saturated fats can make HDL, the so-called good cholesterol, go up, so what’s the problem? The problem is that it doesn’t seem to help. Having a high blood HDL level is “no longer regarded as protective.” What? Wait a second. Higher HDL levels are clearly associated with lower risk of heart disease, as you can see at 2:01 in my video. In fact, HDL levels “are among the most consistent and robust predictors of CVD [cardiovascular disease] risk.” Ah, but there are two types of risk factors: causal and non-causal. Association does not mean causation—that is, just because two things are tightly linked, it doesn’t mean one causes the other. Let me give you an example, which you can see at 2:30 in my video. I bet that the number of ashtrays someone owns is an excellent predictor of lung cancer risk and that study after study would show that link. But, that does not mean that if you intervene and lower the number of ashtrays someone has, their lung cancer risk will drop, because it’s not the ashtrays that are causing the cancer, but the smoking. The ashtrays are just a marker of smoking, an indicator of smoking, as opposed to playing a causal role in the disease. So, just like having a high number of running shoes and gym shorts might predict a lower risk of heart attack, having a high HDL also predicts a lower risk of heart attack. But, raising HDL, just like raising the number of gym shorts, wouldn’t necessarily affect disease risk. How do you differentiate between causal and non-causal risk factors? You put them to the test. The reason we know LDL cholesterol truly is bad is because people who were just born with genetically low LDL cholesterol end up having a low risk of heart disease. And, if you intervene and actively lower people’s LDL through diet or drugs, their heart disease risk drops—but not so with HDL. People who live their whole lives with high HDL levels don’t appear to have a lower risk of heart attack, and if you give people a drug that increases their HDL, it doesn’t help. That’s why we used to give people high-dose niacin—to raise their HDL. But, it’s “time to face facts.” The “lack of benefit of raising the HDL cholesterol level with the use of niacin…seriously undermine[s] the hypothesis that HDL cholesterol is a causal risk factor.” In simple terms: “High HDL may not protect the heart.” We should concentrate on lowering LDL. So, specifically, as this relates to coconut oil, the increase in HDL “is of uncertain clinical relevance,” but the increase in LDL you get from eating coconut oil “would be expected to have an adverse effect” on atherosclerotic cardiovascular disease risk. But, what about the MCTs, the medium-chain triglycerides? Proponents of coconut oil, who lament “that ‘coconut oil causes heart disease’ has created this bad image of [their] national exports,” assert that the medium-chain triglycerides, the shorter saturated fats found in coconut oil, aren’t as bad as the longer-chain saturated fats in meat and dairy. And, what about that study that purported to show low rates of heart disease among Pacific Islanders who ate large amounts of coconuts? I cover both of those topics in my video What About Coconuts, Coconut Milk, and Coconut Oil MCTs?. To read the original article click here. For more articles from Dr. Greger click here.

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Study Reveals New Spices That Reduce Inflammation

AHA Publisher — Mon, 15 Jun 2020 07:00:07 +0000

Lori Clarkson via NaturalHealth365 – Move over turmeric lattes, a study at Penn State has revealed a specific blend of spices that will also reduce inflammation. The research was published in the Journal of Nutrition. They experimented with a mix of spices and the effect they have on inflammation in the human body. The results were astonishing. Without changing the participant’s diet, a specific mix of 13 spices showed a significant reduction in inflammation markers. The subjects continued to eat foods high in saturated fats and carbohydrates with positive results. Massive Reductions in Inflammation Markers in Overweight Participants Researchers studied overweight men between the ages of 40 and 65 with at least one cardiovascular issue. They separated the participants into three groups, one group had no spices added to their meal, another had two grams of spices added to their meals, and the final group had six grams of spices added to their meals. Six grams is as small as one teaspoon. The Penn State researchers tested the results by taking blood samples. They cultured the white blood cells and stimulated them to incite an inflammatory response. There was a reduction in inflammatory cytokines in the group with six grams of spices added to their meals. While eating a whole food diet without processed carbohydrates and (toxic) saturated fats can seem like a logical choice to reduce inflammation – the researchers didn’t change the participant’s diet at all. The meals provided were high in carbohydrates and high in saturated fats. The researchers were aware that those with a poor diet who are prone to obesity also have higher levels of inflammation. However, research has not revealed whether these acute inflammatory spikes brought on by poor diet choices contribute to chronic inflammation, yet. There is one thing from this study that is clear. Without changing anything else, adding a variety of spices to your diet doesn’t just taste good, but it will help to reduce the risk of inflammation too. This Is the Specific Spice Mix That the Researchers Used The lead researcher, Connie Rogers, stated, “Ultimately the gold standard would be to get people eating more healthfully and to lose weight and exercise, but those behavioral changes are difficult and take time.” They haven’t discovered which specific spice had the most significant impact of reducing inflammatory markers, but they did share the mix of spices that produced this astonishing result. The spice mix was; basil, black pepper, bay leaf, cinnamon, parsley, red pepper, rosemary, cumin, oregano, ginger, turmeric, parsley, and thyme. While turmeric and ginger are well known for their ability to reduce inflammation, it’s reassuring to see the other herbs and spices on the list for those who prefer the taste of the other spices on the list. It’s clear that these spices contribute to remarkable changes in those of the poorest health. To further validate these results, the researchers anticipate continuing this research with a broader population, and separating the spices to see which ones are the most effective. We, at NaturalHealth365, will keep our eyes peeled for more exciting advances in this field. More Natural Ways to Reduce Inflammation Adding spice blends to your diet is an effective way to reduce inflammation. While most will agree that spices will make a meal tastier, they’re not for everyone. If the known anti-inflammatory spices don’t tempt your palate, try these tips today. Reduce negative emotions. Negative emotions are also a known contributor to inflammation. A good diet, exercise, and stress-reduction activities such as meditation can help you manage your mood. Increase your vitamin C intake. Vitamin C is also a known natural remedy to “calm the fire” from within. In addition, increase your intake of citrus fruits, green leafy vegetables, tomatoes, sweet potatoes, and peppers. This study chose to undertake an extensive experiment on inflammation in individuals with poor health. By adding spices to your diet, managing your emotions, and increasing your antioxidant intake, you can make a remarkable impact on your health today. Sources for this article include: Sciencedaily.com, Healthline.com, News.psu.edu To read the original article click here.

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