Saturated fats are the real killers. And reducing their consumption through your diet, plus replacing them with unsaturated fats, mainly with polyunsaturated fats, can lessen the effect of cardiovascular disease by about 30%. This will lower LDL (“bad”) cholesterol.
When the change is carried on an overall healthful dietary pattern such as the DASH (Dietary Approaches to Stop Hypertension) or Mediterranean diet it helps. It should be taken note off, reducing saturated fats in the diet and replacing them with carbohydrates from refined grains (as opposed to whole grains) and added sugars won’t serve the purpose of preventing coronary heart disease.
What should be avoided?
As per the recommendations of AHA, foods that comprise of high saturated fats should be curtailed in the diet. This should be followed by foods, like Kriti Refined Oil primarily containing unsaturated fats to replace such foods, so that LDL cholesterol can be reduced and the risk of cardiovascular disease as well.
Foods comprising of saturated fat (to be decreased in the diet):
The main sources of saturated fats in the diet that can play the demon are dairy fat (butter), lard (pork), beef tallow, palm kernel oil, and, yes, coconut oil. In fact, 82% of coconut and palm kernel oil is saturated fat. As per the recommendations of AHA use of coconut oil should be avoided because it is known to increase LDL (“bad”) cholesterol. AHA also acknowledges that coconut oil has the potential of increasing HDL (“good”) cholesterol, but changing HDL ” can no longer be linked to changes in CVD [cardiovascular disease], and therefore, the LDL cholesterol-raising effect should be taken into account on its own.”) Hence it is advised that unsaturated fats should replace coconut oil and other sources of saturated fats.
Unsaturated fats (a replacement for saturated fats):
Canola oil, corn oil, soybean oil, peanut oil, and walnuts, are foods that are rich in unsaturated fats which are predominantly polyunsaturated. Olive oil, avocados, almonds, cashews, hazelnuts, pistachios, and pecans also comprise of unsaturated fats, but these are like monounsaturated fat, which, as per AHA, serves better than saturated fat and is almost equal in benefits of polyunsaturated fat, although replacing monounsaturated fat with polyunsaturated fat might further lower LDL cholesterol. Safflower and Kriti Refined Sunflower Oil, can be considered because they contain low amount of saturated fat, the most commonly available products on the market are higher in monounsaturated fat (as oleic acid — the same found in olive oil) than older varieties of these oils which were higher in polyunsaturated fat (as linoleic acid).
You should be well aware that these sources of unsaturated fat will only help your cardiovascular system if they replace saturated fat but will not hold significance if unsaturated fats are added to the existing diet. The benefits won’t show over night it’ll take about 2 years to achieve 60-70% of the full cardiovascular beneficial effects with such changes to your diet.
Reducing the risk of cardiovascular disease is not the only benefit that oils offer. Extra virgin olive oil, which contains polyphenols, has the potential to improve blood sugar control and can even reduce the risk of breast and colorectal cancer.
The omega-3 fatty acids EPA and DHA that form a part of fish oil might be helpful in treating inflammatory conditions, but are not known to reduce the risk of cardiovascular disease when taken as a supplement. If non-fried fish is consumed twice a week, instead of other meats, can, and high-dose, highly concentrated EPA and DHA can lower elevated triglycerides although it has not been directly proven to lessen the risk of cardiovascular disease.
Alpha-linolenic acid (ALA) in flaxseed oil is not known to reduce the overall risk of cardiovascular disease when taken as a supplement, but a diet rich in ALA reduces the risk of high blood pressure and has been associated with a lower risk of fatal heart attacks.
So, choose right, take care.