Muscle Evolution Muscle_Evolution_-_August_2015_edcoan.ir | Page 30

M.E NUTRITION KNOW YOUR FATS AVOID... TRANS FAT T rans fats are artificially hydrogenated fatty acids and are generally considered to be the worst fats. These man-made fats have been developed to extend the shelf life of many modern processed foods, and have been linked to a wide variety of modern ailments and diseases. Trans fats are said to be responsible for raising ‘bad’ LDL cholesterol and lowering your ‘good’ HDL cholesterol levels, which leads to atherosclerosis, and recent research has correlated trans fat intake with the development of diabetes, cancer, low birth weight, obesity, and immune dysfunction. Small amounts of trans fats occur naturally in beef, lamb and full-fat dairy products, but stay away from trans fats found in any man-made processed foods as far as possible. MODERATE YOUR INTAKE OF... POLYUN- SATURATED FAT T hese include the beneficial omega-3s and omega-6s. However, these two forms of polyunsaturated fats need to be consumed in the right ratios, and modern Western diets deliver omega-6 essential fatty acids in excess. As such, it is important to moderate your intake of omega-6 polyunsaturated fat, and aim to get more omega-3s from whole food sources such as oily fish, nuts and leafy greens. These fats are generally considered to be healthy because they help lower cholesterol levels, which decreases your risk of heart disease. Studies also show that insufficient intakes of these fats have been linked with chronic fatigue and obesity. “These fats need to be consumed in the right ratios.” 28 Muscle Evolution SATURATED FAT P reviously deemed the villain of fats, saturated fat has regained some of its lustre. As already mentioned, it plays an important role in steroid hormone production, and a growing body of new research also suggests that certain types of saturated fat, such as stearic acid; the type found in plant products like cocoa, coconut and palm oils, as well as animal products like dairy, meat and poultry, are beneficial and don’t affect cholesterol levels negatively. However, there does seem to be certain saturated fats that can cause a rise in ‘bad’ LDL cholesterol and can therefore increase your risk of developing heart problems. Regardless, saturated fats should be included in all bodybuilding diets, but should account for no more than 10% of an adult’s daily caloric intake. Foods high in saturated fat are usually animal-based. There are, however, plant foods which are also high in beneficial saturated fats. CHOLESTEROL C holesterol is an essential structural component of every cell membrane in our body, and is therefore required to maintain both the structural integrity of the membrane, and fluidity in and out of the cell through the membrane. Cholesterol is also an important precursor for the biosynthesis of steroid hormones, as already mentioned, as well as bile acids and vitamin D. While the body can produce cholesterol (in the liver), this only accounts for about 75% of our requirements. Accordingly, a limited amount of ingested cholesterol is required to make up the difference. As cholesterol is oil-based it is transported in the bloodstream by lipoproteins, namely low-density lipoprotein (LDL), generally known as ‘bad’ cholesterol, and high-density lipoprotein (HDL), known as ‘good’ cholesterol. It is worth noting that it is these carrier proteins and their actions in the body that are deemed as ‘good’ or ‘bad’, not necessarily cholesterol itself. While elevated circulating levels of LDL are bad for you, as it has been linked to increased risk of cardiovascular disease and certain cancers, with recent reports also linking it to brain disorders such as Alzheimer’s and dementia, the scientific community is still debating whether ingested cholesterol is the cause, or if an overconsumption of simple carbs, sugar and trans fats, predominantly from processed foods, are to blame. While that debate rages on, guidelines suggest that you derive 300-500mg of cholesterol from your diet. This can come from foods that naturally contain cholesterol, such as animal products, or getting the right ratio of the natural foods required to synthesise this compound in the body. >>