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Harry N

Saturated fat, good or bad?

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I am doing a bulk at the moment and I have the choice, eat lots of food in terms of volume and restrict dairy in order to hit the calories whilst keeping in the "recommended range" of 30g of saturated fat. Or reduce carbs and eat more enjoyable food like cheese but doing this puts my saturated fat in the 70-80 grams per day. I would normally not be worried but my cholesterol is not so good as is and I am on 250mg test and have a family history of high cholesterol so I am more concerned, however I have seen online that the evidence for saturated fat been bad is very iffy. I might just eat high saturated fats and counteract the potential cardio vascular damage with cardio, limiting trans fat, statins, ARBs and krill oil.

What are your guys thoughts, at the end of the day quite a few people think diet only makes a 10% difference on cholesterol panel so if this is true then is it worth the suffering?

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Saturated fat is not bad. It is required as part of a healthy diet. Too much saturated fat *might* impact on cholesterol levels. Originally it was thought that high ldl was caused by too much saturated fat in the diet but this has been largely debunked. If you have a family history of high cholesterol then this is because your liver is producing too much ldl. What you eat will make little difference. If your total cholesterol is 5 or over you probably need statins to reduce it. Get it tested. If you are above 5 (my last test was 7.9) then statins are probably going to be your only option. If you have high ldl cholesterol this doesn’t automatically mean that your arteries are going to get blocked. Other individual factors come into play and experts don’t yet understand why some folk with high chol get heart disease and others don’t. Blood pressure is a known major factor, however. With cholesterol one thing we do know is that if your dad had high cholesterol and a heart attack, you are probably destined for the same fate if you inherited his “cholesterol genetics”.

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8 hours ago, Sasnak said:

Saturated fat is not bad. It is required as part of a healthy diet. Too much saturated fat *might* impact on cholesterol levels. Originally it was thought that high ldl was caused by too much saturated fat in the diet but this has been largely debunked. If you have a family history of high cholesterol then this is because your liver is producing too much ldl. What you eat will make little difference. If your total cholesterol is 5 or over you probably need statins to reduce it. Get it tested. If you are above 5 (my last test was 7.9) then statins are probably going to be your only option. If you have high ldl cholesterol this doesn’t automatically mean that your arteries are going to get blocked. Other individual factors come into play and experts don’t yet understand why some folk with high chol get heart disease and others don’t. Blood pressure is a known major factor, however. With cholesterol one thing we do know is that if your dad had high cholesterol and a heart attack, you are probably destined for the same fate if you inherited his “cholesterol genetics”.

He was 50 years old with a poor diet and his cholesterol whilst being abnormal was not overly high (less than 6) and he was able to normalise it with statins so I am hoping I dont have really bad gene's. Ill increase saturated fat intake and keep an eye on cholesterol and take statins if doctor thinks I need them. Thank you for your advice. Also If my HDL is low is that genetic or enviromental? 

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5 minutes ago, Harry N said:

He was 50 years old with a poor diet and his cholesterol whilst being abnormal was not overly high (less than 6) and he was able to normalise it with statins so I am hoping I dont have really bad gene's. Ill increase saturated fat intake and keep an eye on cholesterol and take statins if doctor thinks I need them. Thank you for your advice. Also If my HDL is low is that genetic or enviromental? 

Statins? You’re 20 aren’t you? Start regular  cardio, maintain it and be mindful of Saturated fats. Take healthy measures to minimise negative effects. Get into a habit while you’re young. Get regular bloods if required. 
 

Not crack on and then use tablets if you need them. That is a poor and very lazy way to look after yourself. 

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28 minutes ago, PSevens2017 said:

Statins? You’re 20 aren’t you? Start regular  cardio, maintain it and be mindful of Saturated fats. Take healthy measures to minimise negative effects. Get into a habit while you’re young. Get regular bloods if required. 
 

Not crack on and then use tablets if you need them. That is a poor and very lazy way to look after yourself. 

I do cardio 3 times a week, eat almost zero trans fat, take krill oil and my cholesterol still isnt good, seems genetic to me.

I would only take statins if doc thinks its best.

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1 hour ago, Harry N said:

Also If my HDL is low is that genetic or enviromental?

It’s all largely genetic I’m afraid. Overdosing on omega 3 won’t add an awful lot to hdl. Overdosing on saturated fat won’t add an awful lot to ldl either. There is a study that suggests that eating more saturated fat reduces the amount of ldl made by the liver. The study suggests that people with high ldl might benefit from eating more, rather than less saturated fat. It is only 1 study and all of this isn’t fully understood by experts and won’t be any time soon.

Trans fats (hydrogenated) are bad but you’d do well to consume a lot of those these days. Things like margarine and foods high in hydrogenated oil have been pretty much consigned to history by the food industry.

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32 minutes ago, Sasnak said:

It’s all largely genetic I’m afraid. Overdosing on omega 3 won’t add an awful lot to hdl. Overdosing on saturated fat won’t add an awful lot to ldl either. There is a study that suggests that eating more saturated fat reduces the amount of ldl made by the liver. The study suggests that people with high ldl might benefit from eating more, rather than less saturated fat. It is only 1 study and all of this isn’t fully understood by experts and won’t be any time soon.

Trans fats (hydrogenated) are bad but you’d do well to consume a lot of those these days. Things like margarine and foods high in hydrogenated oil have been pretty much consigned to history by the food industry.

I know cardio vascular risk is all about HDL TO Total ratio

If my LDL is normal high but HDL is super low and I crush my LDL to bottom end of normal in order to have a good ration do you think that would be a good idea?

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1 hour ago, Harry N said:

I do cardio 3 times a week, eat almost zero trans fat, take krill oil and my cholesterol still isnt good, seems genetic to me.

I would only take statins if doc thinks its best.

What does your carb intake look like and what sources? Average intake per day?

Sugar has a fat greater role in cholesterol than people realise.

What cardio are you doing?

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40 minutes ago, Harry N said:

I know cardio vascular risk is all about HDL TO Total ratio

Yes, but this is only one risk factor. As previously stated, experts don’t fully understand all of this. Most people who have heart attacks don’t have elevated ldl. Elevated triglycerides are another factor. The main risk factor is elevated blood pressure. This causes damage to the walls of arteries. Excessive amounts of ldl cholesterol will happily flow around a healthy circulatory system for a long lifetime. It’s only when the walls of the arteries become damaged that cholesterol starts to stick to it and form blockages that cause heart and/or strokes. Worry more about your bp, not your cholesterol levels. Cardio is important to maintain healthy circulation, far more important than what you eat will ever be.

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3 hours ago, Bensif said:

What does your carb intake look like and what sources? Average intake per day?

Sugar has a fat greater role in cholesterol than people realise.

What cardio are you doing?

I avoid all added sugars, main carb source is rice and oats. Total carbs around 300g per day.

Cardio I do is either boxing or cycling.

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3 hours ago, Sasnak said:

Yes, but this is only one risk factor. As previously stated, experts don’t fully understand all of this. Most people who have heart attacks don’t have elevated ldl. Elevated triglycerides are another factor. The main risk factor is elevated blood pressure. This causes damage to the walls of arteries. Excessive amounts of ldl cholesterol will happily flow around a healthy circulatory system for a long lifetime. It’s only when the walls of the arteries become damaged that cholesterol starts to stick to it and form blockages that cause heart and/or strokes. Worry more about your bp, not your cholesterol levels. Cardio is important to maintain healthy circulation, far more important than what you eat will ever be.

My BP is in the normal range at the moment but Ill keep an eye on it thanks. Is cardio 3 x 30 min a week steady state enough?

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10 hours ago, Harry N said:

My BP is in the normal range at the moment but Ill keep an eye on it thanks. Is cardio 3 x 30 min a week steady state enough?

I’m not entirely sure what “steady state” cardio means tbh. Ordinarily (before covid) I’d do 2 x 40 minutes hiit and play rugby on Saturdays. I’m a firm believer that you have to get properly out of breath 

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11 hours ago, Harry N said:

I avoid all added sugars, main carb source is rice and oats. Total carbs around 300g per day.

Cardio I do is either boxing or cycling.

Post up your entire diet and be specific. Also be specific about your cardio, eg 30 minutes cycling On a spin bike at a constant 140bpm.

There are numerous ways to improve your lipid panel assuming you do not have a genetic issue.

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7 hours ago, Bensif said:

Post up your entire diet and be specific. Also be specific about your cardio, eg 30 minutes cycling On a spin bike at a constant 140bpm.

There are numerous ways to improve your lipid panel assuming you do not have a genetic issue.

This is the macros and micros from a typical day, it varies very very little. This is reflective of a typical day.

 

image_2020-11-07_183643.png

For boxing or cycling I do 30 mins 3 times a week pushing body till I cant go any harder often feel sick and lethargic afterwards.

@Sasnak

 

Do you guys think this diet is okay?

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9 minutes ago, Harry N said:

Do you guys think this diet is okay?

f**k knows. Just eat normal food. Toast or porridge for breakfast. An Apple. Sandwiches at lunchtime, whatever evening meal you and your family are eating. If bulking add in full fat milk and rice crispies or coco pops with sugar sprinkled on top between the meals I just mentioned. Eat that plus your regular meals until you feel sick. When you have, bulking done.

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5 minutes ago, Sasnak said:

f**k knows. Just eat normal food. Toast or porridge for breakfast. An Apple. Sandwiches at lunchtime, whatever evening meal you and your family are eating. If bulking add in full fat milk and rice crispies or coco pops with sugar sprinkled on top between the meals I just mentioned. Eat that plus your regular meals until you feel sick. When you have, bulking done.

I only throw up if I eat too quickly.

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To much omegas actually cause inflammation. When you mix saturated fats with high sugar for example all this processed food then it is worse as it oxidizes or something in your blood and its the sugar and insulin that then makes it stickto arteries.

 

Your body uses it for cholesterol which then makes your hormones

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Also cholesterol itself has no direct impact on your health.. google it. It is high in heart failure etc because of all the bad food they each which contains all the fat and the sugar. It is insulin then causes fats to be bad for you. 

With steroids cholesterol is the least of your concern what you need to do is control blood pressure and reduce strain on your heart it is well known LVH is what causes heart attacks in steroid use. This is not caused by cholesterol but high blood pressure which over time makes your heart hypertrophy as it is needing to pump harder to push a higher pressure of blood around your body.. hence the name left ventricular HYPERTROPHY

 

If i was you guys on a big cycle i would go on an online pharmacy and look at blood pressure lowering drugs there are beta blockers ace inhibitors etc. But do not take to much. 

All these supplements from the shops that say they lower blood pressure DO NOT DO ANYTHING. You need an actual drug specifically designed for the job.

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