The Good Ones
.........or what used to be called the good ones...
mono and poly unsaturated fats.

Questions are being raised about the polyunsaturated fats, especially of the Omega6 variety. Avery unstable fat prone to oxidization and causing inflammation.
They either do not affect your cholesterol levels or lower the levels of the bad cholesterol, the co-called LDL (low density lipo protein) the artery clogging cholesterol.
As everybody now probably knows HDL is the good cholesterol, the one we need, the one our liver makes in larger quantities than we eat. Because our body needs cholesterol. without the good cholesterol our body functions would grind to a halt like a car without oil and lube.
The difference between the mono and the poly unsaturated is -to explain it in simple terms- that the mono's don't contribute to the cholesterol levels at all, but do lower the LDL, whereas the poly's contribute to the good cholesterol and lower the LDL. The latter are known as omega3 fatty acids.

Where are the Good Ones?
the polyunsaturated ones that can be found in Cod liver oil, Flax oil, Sesame oil, Sunflower seeds, Primrose oil, Pecans, Fish (especially cold water fish). They are called the Omega 3 (N-3)
Note: Use always cold pressed oils (expeller pressed). the over processed refined oils can constitute a different kind of threat to your health. Consider this: Refined oils found in supermarkets have several synthetic antioxidants added to them to replace the natural vitamin E and beta carotene, which are removed during refining. This list includes butylated hydroxytoluene (BHT), propyl gallate, tertiary butyhydroquinone (TBHQ),butylated hydroxyanisole (BHA), citric acid, and methylsilicone. A defoamer is added, and then the oil is bottled and sold.
My dad used to say ; "If I cannot pronounce it, I won't eat it".

The monounsaturated ones can be found in Olive oil, Canola oil, Avocado, Pecans, Peanut, Almonds, Hazelnuts.
Virgin Olive oil is the best... and oft forgotten : 21% of butter is monounsaturated fat.

"butter contains many nutrients that protect us from heart disease. First among these is vitamin A which is needed for the health of the thyroid and adrenal glands, both of which play a role in maintaining the proper functioning of the heart and cardiovascular system."

"Butter contains lecithin, a substance that assists in the proper assimilation and metabolism of cholesterol and other fat constituents.

Butter also contains a number of anti-oxidants that protect against the kind of free radical damage that weakens the arteries. Vitamin A and vitamin E found in butter both play a strong anti-oxidant role. Butter is a very rich source of selenium, a vital anti-oxidant--containing more per gram than herring or wheat germ.

Butter is also a good dietary source cholesterol. What?? Cholesterol an anti-oxidant?? Yes indeed, cholesterol is a potent anti-oxidant that is flooded into the blood when we take in too many harmful free-radicals--usually from damaged and rancid fats in margarine and highly processed vegetable oils. A Medical Research Council survey showed that men eating butter ran half the risk of developing heart disease as those using margarine."

For the whole article by dr. Enig PhD see the butter link. 

Canola oil is one of the oils with the least amount of saturated fats and the highest in monounsaturated

However!!!! Canola Oil is not always as safe as it appears to be.
The only Canola oil that can be trusted to live up to the promises appears to be the coldpressed kind.

Fat is Bad.
Right?                    Wrong!

Fats are good for you. They are far better energy sources than proteins and carbohydrates. We need fat in our diets because they carry the fat-soluble vitamins A, D, E, and K.  They provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats as part of a meal slow down absorption so that we can go longer without feeling hungry
Vit. K is easily destroyed by a host of drugs, aspirin and blood thinners. A deficiency in vit K has recently been linked to intestinal disorders. It is also important in the treatment of arthritis. And the most recent findings point into yet another issue : atherosclerosis
One rich source of vit K is also alfalfa.
Fats act as an intestinal lubricant, they stay in the digestive tract longer and give  you that full, content feeling after a meal.
They combine with phosphorous to form a substance that builds body cells and tissue. Fats soothe the nerves and cover them with a protective coating. Fats generate bodyheat. Essential fatty acids are an incredible important link in our health chain.
But! There are good fats and some really, really bad fats

First the Bad Ones..
The real bad ones used to be the saturated fats from animal origin.
They were  the cause of a lot of our health problems and a lot of heartaches and grief.
They are the ones that clog the arteries, they are the fats that cause hardening of the arteries (arteriosclerosis).
Or so everybody thought.
Now we are not so sure anymore.
Fats from pasture-raised ruminants (butter, beef, lamb etc.) and wild fish are naturally balanced in Omega6 and Omega3.
Which is better than good. There is an incredible inbalance in our Omega-6/ Omega-3 intake because of the emphasis on vegetable oils as more healthy than animal fats. See also the page on Green Pastures

The simple picture is not so simple any more and independent research is coming to conclusions that big corporations are not too keen to embrace.
As with so much, our health issues are a source of a commercial bonanza for the pharmaceutical industry, usually quite eager to jump on anything that could give them a monopoly on the production process of the remedy. It is often fairly irrelevant whether the remedy is real or imagined..

The Real Goods on Cholesterol

Dr. Natasha Campbell-McBride :

"In our modern world, cholesterol has become almost a swear word. Thanks to the promoters of the diet-heart hypothesis, everybody "knows" that cholesterol is "evil" and has to be fought at every turn. If you believe the popular media, you would think that there is simply no level of cholesterol low enough. If you are over a certain age, you are likely to be tested for how much cholesterol you have in your blood. If it is higher than about 200 mg/100ml (5.1 mol/l), you may be prescribed a "cholesterol pill." Millions of people around the world take these pills, thinking that this way they are taking good care of their health. What these people don’t realize is just how far from the truth they are. The truth is that we humans cannot live without cholesterol."

Your cholesterol tells very little about your future health
Cholesterol is a peculiar molecule. It is often called a lipid or a fat.

However, the chemical term for a molecule such as cholesterol is alcohol, although it doesn't behave like alcohol.

Its numerous carbon and hydrogen atoms are put together in an intricate three dimensional network, impossible to dissolve in water. All living creatures use this indissolvability cleverly, incorporating cholesterol into their cell walls to make cells waterproof. This means that cells of living creatures can regulate their internal environment undisturbed by changes in their surroundings, a mechanism vital for proper function. The fact that cells are waterproof is especially critical for the normal functioning of nerves and nerve cells. Thus, the highest concentration of cholesterol in the body is found in the brain and other parts of the nervous system.

Because cholesterol is insoluble in water and thus also in blood, it is transported in our blood inside spherical particles composed of fats (lipids) and proteins, the so-called lipoproteins.
Consider these "spherical particles" to be like submarines that contain the cholesterol.
Lipoproteins are easily dissolved in water because their outside is composed mainly of water-soluble proteins. The inside of the lipoproteins is composed of lipids, and here are room for water-insoluble molecules such as cholesterol. Like submarines, lipoproteins carry cholesterol from one place in the body to another.

The submarines, or lipoproteins, have various names according to their density.

The best known are HDL (High Density Lipoprotein), and LDL (Low Density Lipoprotein).

The main task of HDL is to carry cholesterol from the peripheral tissues, including the artery walls, to the liver. Here it is excreted with the bile, or used for other purposes, for instance as a starting point for the manufacture of important hormones.

The LDL submarines mainly transport cholesterol in the opposite direction. They carry it from the liver, where most of our body's cholesterol is produced, to the peripheral tissues, including the vascular walls.

When cells need cholesterol, they call for the LDL submarines, which then deliver cholesterol into the interior of the cells. Most of the cholesterol in the blood, between 60 and 80 per cent, is transported by LDL and is called ”bad” cholesterol, for reasons that I shall explain soon.

Only 15-20 percent is transported by HDL and called ”good” cholesterol.

A small part of the circulating cholesterol is transported by other lipoproteins.

You may ask why a natural substance in our blood, with important biologic functions, is called ”bad” when it is transported from the liver to the peripheral tissues by LDL, but ”good” when it is transported the other way by HDL.

The reason is that a number of follow-up studies have shown that a lower-than-normal level of HDL-cholesterol and a higher than-normal level of LDL-cholesterol are associated with a greater risk of having a heart attack, and conversely, that a higher-than-normal level of HDL-cholesterol and a lower-than normal LDL-cholesterol are associated with a smaller risk. Or, said in another way, a low HDL/LDL ratio is a risk factor for coronary heart disease.

However, a risk factor is not necessarily the same as the cause. Something may provoke a heart attack and at the same time lower the HDL/LDL ratio. Many factors are known to influence this ratio.
But this is where things get very confusing and whatever follows is quite often not very good science and more than likely a commercially induced decision making process.

What is good and what is bad?

People who reduce their body weight also reduce their cholesterol.

In a review of 70 studies Dr. Anne Dattilo and Dr. P.M. Kris-Etherton concluded that, on average, weight reduction lowers cholesterol by about 10 per cent, depending on the degree of the reduction. Interestingly, it is only cholesterol transported by LDL that goes down; the small part transported by HDL goes up. In other words, weight reduction increases the ratio between HDL- and LDL-cholesterol .

An increase of the HDL/LDL ratio is called ”favourable” by the diet-heart supporters; cholesterol is changed from ”bad” to ”good”. But is it the ratio or the weight reduction that is favourable?

When we become fat, other harmful things occur to us. One is that our cells become less sensitive to insulin, so that some of us develop diabetes. And people with diabetes are much more likely to have a heart attack than people without diabetes, because atherosclerosis and other vascular damage occur very early in diabetics, even in those without lipid abnormalities. In other words, overweight may increase the risk of a heart attack by mechanisms other than an unfavourable lipid pattern, while at the same time overweight lowers the HDL/LDL ratio.

Also smoking increases cholesterol a little.

Again, it is LDL-cholesterol that increases, while HDL-cholesterol goes down, resulting in an ”unfavourable” HDL/LDL ratio .

What is certainly unfavourable is the chronic exposure to the fumes from burning paper and tobacco leaves.

Instead of considering the low HDL/LDL ratio as bad it could simply be smoking itself that is bad. Smoking may provoke a heart attack and, at the same time, lower the HDL/LDL ratio.

Exercise decreases the bad LDL-cholesterol and increases the ”good” HDL-cholesterol .

In well-trained individuals the ”good” HDL is increased considerably. In a comparison between distance runners and sedentary individuals, Dr. Paul D. Thompson and his colleagues found that the athletes on average had a 41 per cent higher HDL-cholesterol level..

Most population studies have shown that physical exercise is associated with a lower risk of coronary heart disease, and a sedentary life with a higher risk. It also seems plausible that a well-trained heart is better guarded against obstruction of the coronary vessels than a heart always working at low speed.

A sedentary life may predispose people to a heart attack and, at the same time, lower the HDL/LDL ratio.

A low ratio is also associated with high blood pressure . Most probably, the hypertensive effect is created by the sympathetic nerve system, which is often overstimulated in hypertensive patients. Hypertension (or too much adrenalin) may provoke a heart attack, for instance by inducing spasm of the coronary arteries or by stimulating the arterial muscle cells to proliferate, and, at the same time, lower the HDL/LDL ratio.

Well, you know now that the only difference between HDL and LDL is the DIRECTION IN WHICH THE STUFF IS MOVING!  I'll bet you've never seen that explanation before?

But!! Did anyone notice anything peculiar??
When does the "bad" cholesterol go up? and where is that headed? Not on the way out like the "good" cholesterol.
Could it maybe, just maybe on the way to do damage control somewhere?
Could the higher level of LDL be a sign that something is amiss somewhere?

One thing we know for sure......Activity is important                and secondly     ........ Don't worry, be happy... stress is not very healthy,  and you know what?  Worrying does not have any effect on the outcome, except that all the time it makes you feel not too good and it appears to do some really bad things to your health too.... and in order to defend you against yourself, your LDL level goes up. And they are the bad guys????

And there is a lot more information on cholesterol that the medical establishment either is not aware of or is not prepared to deal with when prescribing a pill is so much easier. Check here to find out what Dr.Campbel-McBride says about cholesterol. She is recognized as one of the world’s leading experts in treating children and adults using nutritional approaches as a treatment for learning disabilities and other mental disorders and who wrote the book:
Put Your Heart in Your Mouth! What Really is Heart Disease and What We Can Do to Prevent and Even Reverse It
Also check also the Food Science Page
The Fat Story
A Very Bitter Truth
The picture that is slowly beginning to emerge is a sad reflection of the way big corporate interests always seem to be able to sway governing bodies in favour of their corporate profits, often at
the detriment of public health and at tremendous cost to our national healthcare.
The fat and cholesterol scare, the pasteurisation of milk,  the introduction of transfats and Omega-6 loaded vegetable oils, the confinement of cattle to lofing barns and feedlots, it all contributed to the present day diet which is not only unhealthy, but often directly instrumental in many of our modern ailments.
"This illness results from a lifetime of wrong nutrition!"
Dr. John Kerr (Medical Testament)

A New Way of Thinking  is slowly making its way into the press and the consciousness of the medical world but don't hold your breath..
So now that you have a bit of an idea what is really going on  . . . .
the goods on the real bad stuff!
Butter, Margarine and Heart Disease
Shortly after World War II, margarine replaced butter in the U.S. food supply. Margarine consumption exceeded butter in the 1950s. By 1975, we were eating one-fourth the amount of butter eaten in 1900 and ten times the amount of margarine. Margarine was made primarily of hydrogenated vegetable oils, as many still are today. This makes it one of our primary sources of trans fat. The consumption of trans fats from other sources also likely tracked closely with margarine intake.
Transfats . . . .
Coronary heart disease (CHD), a narrowing of arteries in the heart sometimes resulting in a loss of blood flow to the heart (heart attack), was first described in 1912 by Dr. James B. Herrick. Heart attacks were considered extremely rare in the 19th century. They remain rare in many non-industrial cultures today. This could not have resulted from massive underdiagnosis because heart attacks have characteristic symptoms, such as chest pain that extends along the arm or neck. Physicians up to that time were regularly diagnosing heart conditions other than CHD. The following graph is of total heart disease mortality in the U.S. from 1900 to 2005. It represents all types of heart disease mortality, including 'heart failure', which are non-CHD disorders like arrhythmia and myocarditis.
I think it's interesting to note the close similarity between the graph of margarine intake and the graph of heart disease deaths. The butter intake graph is also essentially the inverse of the heart disease graph.
Here's where it gets really interesting. The U.S. Centers for Disease Control has also been tracking CHD deaths specifically since 1900. A graph is in Anthony Colpo's book The Great Cholesterol Con. Here's the jist of it: there was essentially no CHD mortality until 1925, at which point it skyrocketed until about 1970, becoming the leading cause of death. After that, it began to fall due to improved medical care. There are some discontinuities in the data due to changes in diagnostic criteria, but even subtracting those, the pattern is crystal clear.
The age-adjusted heart disease death rate (all forms of heart disease) has been falling since the 1950s, largely due to improved medical treatment. Heart disease incidence has not declined substantially, according to the Framingham Heart study. We're better at keeping people alive in the 21st century, but we haven't successfully addressed the root cause of heart disease.

Was the shift from butter to margarine involved in the CHD epidemic? We can't make any firm conclusions from these data, because they're purely correlations. But there are nevertheless mechanisms that support a protective role for butter, and a detrimental one for margarine. Butter from pastured cows is one of the richest known sources of vitamin K2. Vitamin K2 plays a central role in protecting against arterial calcification, which is an integral part of arterial plaque and the best single predictor of cardiovascular death risk. In the early 20th century, butter was typically from pastured cows.
Margarine is a major source of trans fat. Trans fat is typically found in vegetable oil that has been hydrogenated, rendering it solid at room temperature. Hydrogenation is a chemical reaction that is truly disgusting. It involves heat, oil, hydrogen gas and a metal catalyst. I hope you give a wide berth to any food that says "hydrogenated" anywhere in the ingredients. Some modern margarine is supposedly free of trans fats, but in the U.S., less than 0.5 grams per serving can be rounded down so the nutrition label is not a reliable guide. Only by looking at the ingredients can you be sure that the oils haven't been hydrogenated. Even if they aren't, I still don't recommend margarine, which is an industrially processed pseudo-food.

One of the strongest explanations of CHD is the oxidized LDL hypothesis. The idea is that LDL lipoprotein particles ("LDL cholesterol") become oxidized and stick to the vessel walls, creating an inflammatory cascade that results in plaque formation. Chris Masterjohn wrote a nice explanation of the theory Several things influence the amount of oxidized LDL in the blood, including the total amount of LDL in the blood, the antioxidant content of the particle, the polyunsaturated fat content of LDL (more PUFA = more oxidation), and the size of the LDL particles. Small LDL is considered more easily oxidized than large LDL. Small LDL is also associated with elevated CHD mortality. Trans fat shrinks your LDL compared to butter.
In my opinion, it's likely that both the decrease in butter consumption and the increase in trans fat consumption contributed to the massive incidence of CHD seen in the U.S. and other industrial nations today. I think it's worth noting that France has the highest per-capita dairy fat consumption of any industrial nation, along with a comparatively low intake of hydrogenated fat, and also has the second-lowest rate of CHD, behind Japan.
Refined Carbohydrates
Even though this not the place to go into the role of the refined carbohydrates like white sugar and white flour present in virtually everything, it should be noted that these also started to find their way into the western diet around the same time. We know now that the carbs which our body turns into sugars and -when not needed for energy- into fat,played an important role in the increase in heart disease. As did the introduction of polyunsaturated fats, especially the Omega-6, an easily damaged molecule (oxydized) turned into free radical activity
Will vigorous exercise help you lose weight?
Or should you maybe change your diet.?
Fact is that vigorous exercise will undoubtedly make you hungry!

"The job of determining how fuels (glucose and fatty acids) will be used, whether we will store them as fat or burn them for energy, is carried out primarily by the hormone insulin in concert with an enzyme known technically as lipoprotein lipase—LPL, for short. (Sex hormones also interact with LPL, which is why men and women fatten differently.)

In the eighties, biochemists and physiologists worked out how LPL responds to exercise. They found that during a workout, LPL activity increases in muscle tissue, and so our muscle cells suck up fatty acids to use for fuel. Then, when we’re done exercising, LPL activity in the muscle tissue tapers off and LPL activity in our fat tissue spikes, pulling calories into fat cells. This works to return to the fat cells any fat they might have had to surrender—homeostasis, in other words. The more rigorous the exercise, and the more fat lost from our fat tissue, the greater the subsequent increase in LPL activity in the fat cells. Thus, post-workout, we get hungry: Our fat tissue is devoting itself to restoring calories as fat, depriving other tissues and organs of the fuel they need and triggering a compensatory impulse to eat. The feeling of hunger is the brain’s way of trying to satisfy the demands of the body. Just as sweating makes us thirsty, burning off calories makes us hungry.

This research has never been controversial. It’s simply been considered irrelevant by authorities,  who have been dead set on blaming fatness on some combination of gluttony, sloth, and perhaps a little genetic predisposition thrown in on the side. But contemplating the means by which we might lose weight without considering the hormonal regulation of fat tissue is like wondering why children grow taller without considering the role of growth hormones. Or, for that matter, like trying to explain the record-breaking triumphs of modern athletes, and never considering the possibility that steroid hormones (or human growth hormone or insulin) might be involved.

If it’s biology, and not a lack of willpower, that explains why exercise fails so many of us as a weight-loss tool, then we can still find reason for optimism. Since insulin is the primary hormone affecting the activity of LPL on our cells, it’s not surprising that insulin is the primary regulator of how fat we get.
“Fat is mobilized [from fat tissue] when insulin secretion diminishes,”
the American Medical Association Council on Foods and Nutrition explained back in 1974, before this fact, too, was deemed irrelevant to the question of why we gain weight or lose it.
Because insulin determines fat accumulation, it’s quite possible that we get fat not because we eat too much or exercise too little but because we secrete too much insulin or because our insulin levels remain elevated far longer than might be ideal......

To be sure, this is the same logic that leads to other unconventional ideas. As it turns out, it’s carbohydrates—particularly easily digestible carbohydrates and sugars—that primarily stimulate insulin secretion.
“Carbohydrates is driving insulin is driving fat,” as George Cahill Jr., a retired Harvard professor of medicine and expert on insulin, recently phrased it .. So maybe if we eat fewer carbohydrates—in particular the easily digestible simple carbohydrates and sugars—we might lose considerable fat or at least not gain any more, whether we exercise or not. This would explain the slew of recent clinical trials demonstrating that dieters who restrict carbohydrates but not calories invariably lose more weight than dieters who restrict calories but not necessarily carbohydrates.
Put simply, it’s quite possible that the foods—potatoes, pasta, rice, bread, pastries, sweets, soda, and beer—that our parents always thought were fattening (back when the medical specialists treating obesity believed that exercise made us hungry) really are fattening. And so if we avoid these foods specifically, we may find our weights more in line with our desires.

As for those people who insist that exercise has been the key to their weight-loss programs, the one thing we’d have to wonder is whether they changed their diets as well. Rare is the person who decides the time has come to lose weight and doesn’t also decide perhaps it’s time to eat fewer sweets, drink less beer, switch to diet soda, and maybe curtail the kind of carb-rich snacks—the potato chips and the candy bars—that might be singularly responsible for driving up their insulin and so their fat.

For the rest of us, it may be time to take a scientific or biological view of our excesses rather than a biblical one. The benefits of exercise include the joys of virtuousness. I worked out today, therefore I can eat fattening foods to my heart’s content. But maybe the causality is reversed here too. Maybe it’s because we eat foods that fatten us that the workout becomes a necessity, the best we can do in the battle against our own fat tissue. "

All honour goes to:
Gary Taubes, the author of Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease (Knopf, October 2), from which this article is adapted.

So where does this fat hogwash come from? How did it get started?  Well...

When the U.S. Surgeon General's Office set off in 1988 to write the definitive report on the dangers of dietary fat, the scientific task appeared straightforward. Four years earlier, the National Institutes of Health (NIH) had begun advising every American old enough to walk to restrict fat intake, and the president of the American Heart Association (AHA) had told Time magazine that if everyone went along, "we will have [atherosclerosis] conquered" by the year 2000. The Surgeon General's Office itself had just published its 700-page landmark "Report on Nutrition and Health," declaring fat the single most unwholesome component of the American diet.
But not all researchers involved agreed..... and then more did not agree.... so they found others.... who could not agree  or found the research sorely lacking.
So....finally, in June 1999, 11 years after the project began, the Surgeon General's Office circulated a letter, authored by the last of the project officers, explaining that the report would be killed.
There was no other public announcement and no press release.(!!!)

However the damage was done and it is still being done. Millions of people act on seriously flawed research and in the process do damage to their health and well being. Billions of medical dollars ar being squandered because of bad science and commercial interests ;
The creation and marketing of reduced-fat food products has become big business; over 15,000 have appeared on supermarket shelves. Indeed, an entire research industry has arisen to create palatable nonfat fat substitutes, and the food industry now spends billions of dollars yearly selling the less-fat-is-good-health message. The government weighs in as well, with the U.S. Department of Agriculture's (USDA's) booklet on dietary guidelines, published every 5 years, and its ubiquitous Food Guide Pyramid, which recommends that fats and oils be eaten "sparingly." The low-fat gospel spreads farther by a kind of societal osmosis, continuously reinforced by physicians, nutritionists, journalists, health organizations, and consumer advocacy groups such as the Center for Science in the Public Interest, which refers to fat as this "greasy killer." "In America, we no longer fear God or the communists, but we fear fat," says David Kritchevsky of the Wistar Institute in Philadelphia, who in 1958 wrote the first textbook on cholesterol.

The Science is really, really bad.. And then you wonder why our Healthcare is so expensive.. More Information Click Here

Read this carefully

Fat does not make you Fat !!

poly-unsaturated fats (PUF), not so good for you

"Butter is Better"

Saturated Fat not linked to Heart Disease

Quinoa and Buckwheat better

Cholesterol does not Cause Heart Disease.

Trick or Treat?
Watch with this in mind also the video Sugar the bitter Truth mind you the presentation is about 2 hrs long, but well worth your while.
lipoprotein lipase—LPL
Carbohydrates isdriving insulin is driving fat