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Fats? PUFA

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ettaterrell
ettaterrell Posts: 887 Member
edited November 2024 in Social Groups
I'm reading an Adkins book and its stating Some PUFAs lower good and bad cholesterol, but doesn't say which ones?

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  • KETOGENICGURL
    KETOGENICGURL Posts: 687 Member
    I've read studies where a certain amount of PUFAs ( Canola oils, etc) do help with HDL/LDL where saturated fats are eliminated. But it's not such a big deal unless someone has serious HDL/LDL problems to start. I get almost no PUFAs, only saturated fats, maybe a bit of olive oil ( MUFA) and my cholesterol and HDL, etc are perfect..and yet i'm obese. it stumps the docs every time. Look at PUBMED studies by keyword..lots to read
  • wabmester
    wabmester Posts: 2,748 Member
    Oily fish (like salmon) are the best.

    If you see your LDL go up on the diet, changing the fat content can help. Reduce saturated, and substitute some MUFA and PUFA. Phinney loves olive oil.
  • GaleHawkins
    GaleHawkins Posts: 8,159 Member
    Being off all grains saves me from many the PUFA's. I am trying Krill Oil that is to help with HDL/LDL numbers but it may be next July before I retest. Going very high saturated fat knocked down my triglycerides to 115 from like 222 and raised my HDL from 38 to 55 but LDL jumped from 200 to 316 so I am not concerned since that is expected in some people.
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    wabmester wrote: »
    Oily fish (like salmon) are the best.

    If you see your LDL go up on the diet, changing the fat content can help. Reduce saturated, and substitute some MUFA and PUFA. Phinney loves olive oil.

    LDL going up on the standard test isn't necessarily a bad thing, though. One of the big changes that happen on LCHF is LDL particle size/density changes. The increase in size/density increases the number on the standard test, but is actually a improvement in your actual cardiovascular health (because the larger LDL particles are more benign). Additionally, the LDL number is nearly always a calculation, which is known to break down when trigs are very high or very low.

    If you or your doctor are concerned about your LDL number, then it's a good idea to at least get it directly measured, and better yet get one of the particle size tests.
  • ladipoet
    ladipoet Posts: 4,180 Member
    Dragonwolf wrote: »
    wabmester wrote: »
    LDL going up on the standard test isn't necessarily a bad thing, though. One of the big changes that happen on LCHF is LDL particle size/density changes. The increase in size/density increases the number on the standard test, but is actually a improvement in your actual cardiovascular health (because the larger LDL particles are more benign). Additionally, the LDL number is nearly always a calculation, which is known to break down when trigs are very high or very low.

    Yes, This! I got the results back from my blood-work and I'm going in to the doctor's office tomorrow to get them explained to me BUT I forgot to ask the doctor to include a test to measure the LDL particle size a couple of weeks ago when I went in to ask for the lab work in the first place because the appointment was so early in the morning and I wasn't really awake. Now the doctor is worried about the increase in LDL numbers even though I'm not. Shame on her! I gave her a copy of Phinney & Volek's book earlier this year. This just tells me that she hasn't read it yet. I will definitely be chastising my doctor about that fact tomorrow. lol
  • GaleHawkins
    GaleHawkins Posts: 8,159 Member
    I would have been put on statins last month if I had listen to the doctor. From a year ago my HDL was 15 points above min (17 point improvement)and triglycerides were 35 points below max (down 85 points from year before) but LDL jumped from 208 to 316 so that made it statin time? If I had not researched and learned this jump in LDL was normal for some of us on very LCHF way of eating I would have been stressed. The doctor said my results did NOT make sense. :) I said yes they do but to closed ears. :(
  • bluefish86
    bluefish86 Posts: 842 Member
    Look for foods with a high ratio of omega 3's to omega 6's (like oily fish)... most people get way too many omega 6's, which can be inflammatory.
  • KnitOrMiss
    KnitOrMiss Posts: 10,103 Member
    Remember, too, that all the standard calculations and such are based on triglycerides over 100. If they're 100 or under, it skews EVERYTHING in "traditional" science and medicine.
  • Dragonwolf
    Dragonwolf Posts: 5,600 Member
    bluefish86 wrote: »
    Look for foods with a high ratio of omega 3's to omega 6's (like oily fish)... most people get way too many omega 6's, which can be inflammatory.

    Yeah, this is the other thing. The Omega-3 to Omega-6 ratio is a huge factor in health. Too much Omega-6 intake promotes inflammation. Keep in mind, though, that the converse, while more difficult, is also not necessarily good (there's evidence that Inuit have special adaptations to handle the high levels of Omega-3 in their diet). The important part is the balance.

    You can generally keep this balance by keeping your vegetable oil intake to a minimum and watching nut intake. Vegetable oils and nuts tend to be very high in Omega-6 and low or devoid of Omega-3. Even worse, the PUFAs in the oils are usually oxidized, due to the process required to get the oils (the oxidization is what's really bad, so if you do want to use vegetable oils, look for cold pressed stuff). Animal fats tend to have a closer to correct ratio, and fish or fish oil can bring that ratio even more in line.
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