The right foods can fi ght infl ammation
very so often a new food
trend arrives, promising
a healthier heart, a
metabolism boost, or overall
longevity and general health.
These trends come and go,
with varying degrees of popularity
and success, but coconut
oil, with purported myriad
health benefits, seems to have
exceptional staying power.
Coconut oil, which comes
from extracting the fat from
the white insides of a coconut,
is so popular that it can be
found not only in small health
food stores, but also in major
grocery chains next to other
cooking oils such as olive and
canola.
The rub? While many Americans
polled believed coconut
oil to be a health food, only 37
percent of nutritionists agreed.
That could be because of its
saturated fat content, which is
even higher than that of butter
(a tablespoon of butter has
7 grams of saturated fat compared
with 12 grams in a tablespoon
of coconut oil). Consuming
high levels of saturated fat
has been linked to an increased
risk of heart disease.
So how does coconut oil compares
with other cooking oils
when it comes to heart health?
And does it makes sense to incorporate
it into your diet?
Is cooking with coconut
oil as healthy as some folks
claim it to be?
Probably not. It’s very high
in saturated fat. Butter is 64
percent saturated fat, whereas
coconut oil is about 90 percent
saturated fat. The reason
why people think it might be
healthy is it contains lauric
acid, which increases HDL cholesterol
(the good kind), which
in turn protects against heart
attack and stroke. But it also
increases LDL cholesterol (the
bad kind), which contributes to
narrowing of the arteries and
increases one’s risk of a heart
attack and stroke.
What do studies of coconut
oil’s effect on the heart
show?
There really is no data to
support that it’s good for your
heart or that it improves heart
health. There’s a lot of data on
using coconut oil in mice and
rabbits, but there’s not a lot of
real, solid data looking at coconut
oil in humans. In 2016, researchers
reviewed findings
COURIER L 34 IFE, APRIL 5–11, 2019 PS
from about 21 studies, looking
at the effect of coconut oil or
coconut oil products on cholesterol.
Compared with unsaturated
oils like olive oil,
sunflower, safflower, and corn
oils, coconut oil actually raised
your HDL, LDL, and total cholesterol.
Again, these are not
studies looking at survival or
mortality or incidence of heart
disease. These are studies that
are just looking at cholesterol
levels per se. And then people
are extrapolating from there.
Are there any pros to
cooking with coconut oil?
For people who cook at very
high temperatures, coconut oil
is a good one to use because it
has a very high smoking point.
That means it won’t smoke at
very high temperatures, which
is a healthier environment for
people to cook in. It has a semisolid
quality when left at room
temperature, so there are some
people who think it may be
helpful to use as a replacement
for cooking things that would
use butter, like baked goods.
Which oils rate highly in
terms of heart health?
Olive oil is definitely the
best. It has the least amount of
saturated fat and reduces the
risk of cardiovascular disease.
Comparatively speaking, a tablespoon
of coconut oil has six
times the amount of saturated
fat than a tablespoon of olive
oil. Canola oil is low in saturated
fat, and it’s also a liquid
at room temperature. It has a
higher smoking point than olive
oil, so it can be used safely
for cooking at high temperatures,
but people don’t always
like its flavor. Flaxseed oil has
a lot of omega-3 fatty acids,
which may contribute to heart
health. Avocado oil is high in
monounsaturated fatty acids,
which can promote healthy
cholesterol levels. It also has a
high smoke point and is used
for stir-frying, sautéing, and
searing, but it may be too expensive
for some people to use
regularly. Nut oils like walnut
oil are good, because nuts are
part of the Mediterranean diet,
but can be very expensive.
How much olive oil is recommend
consuming daily?
If you’re in good health,
about two tablespoons daily
may reduce the risk of heart
disease due to the beneficial
polyunsaturated and monounsaturated
fats in olive oil. One
tablespoon serving has about
14 grams of fat, with most of it
being heart-healthy monounsaturated
fat.
What oils should be
avoided?
Palm oil, which is very high
in saturated fats, as well as oils
that are labeled as partially
hydrogenated, such as vegetable
oil, should be avoided. They
contain trans fats and can increase
your risk of heart disease.
In 2015 the U.S. Food and
Drug Administration ruled
that manufacturers must remove
all trans fat from processed
foods by June 18, 2018,
but that deadline has been
extended to January 1, 2020.
As for coconut oil, it can
be used in moderation since
the data really is still out. In
general, if your diet for the
most part is olive oil, then
it’s OK to have a little coconut
oil here and there. It’s
not going to kill you.
To speak to a NewYork-
Presbyterian Brooklyn Methodist
Hospital cardiologist
about your heart health and
healthy changes you can make
to your diet, call 718.499.2273.
Health
The human body and its immune
system excels at fi ghting foreign
invaders like bacteria and viruses.
Signaling chemicals called interleukins
tell cells whether they are
needed to fi ght illness or they should
wait in the wings. While these immune
defenders are doing their jobs,
soreness, fatigue, and swelling can occur
— the natural side effects of an immune
system response — but will soon
dissipate.
However, many people deal with
immune systems that are consistently
revved up, even when no invaders
are present. This is the problem with
many chronic diseases and immune
system dysfunction. Unfortunately,
the infl ammation that is a hallmark of
immune defense becomes a daily problem
that may result in chronic pain
and other complications. What many
people may not realize is that the foods
that they are putting into their bodies
may exacerbate infl ammatory responses,
while others may help keep
infl ammation at bay.
People with rheumatoid arthritis,
Crohn’s disease, Hashimoto’s, and
other chronic illnesses may fi nd that
turning to the right diet can tame infl
ammation and other symptoms. Recently,
many health experts, including
Dr. Barry Sears, founder of the Infl ammation
and Research Foundation and
author of the “Zone Diet,” and Dr. Andrew
Weil, who offers the Anti-Infl ammatory
Food Pyramid, have begun to
tout certain foods that are purported
to reduce infl ammatory response over
an extended period of time.
As benefi cial as some foods can be,
it’s important to note that individuals
are unique and certain foods may produce
a particular response in some but
not in others. Systematically isolating
certain foods can help paint a picture
of foods that can be problematic. But
generally speaking, refi ned carbohydrates,
sugar-sweetened beverages,
fried foods, and processed meats may
increase infl ammation, advises Harvard
Health Publishing.
Conversely, certain foods and beverages
that have been identifi ed as reducing
infl ammation for many people.
These include:
• Tomatoes
• Olive oil
• Green leafy vegetables and cruciferous
vegetables
• Nuts, like almonds and walnuts
• Fatty fi sh
• Berries
• Avocados
• Green tea
• Peppers
• Grapes
• Turmeric
• Dark chocolate
Including these foods in one’s daily
diet may help to relieve the pain, bloating,
and fatigue associated with infl
ammation.
It is important to speak with a
doctor before making any dietary
changes. Discuss any infl ammation issues
you have been having and which
foods might help. Generally speaking,
a diet full of diverse, antioxidant-rich
foods can provide relief for those with
various levels of infl ammation.
Including certain foods in one’s daily diet may help to relieve the pain, bloating, and fatigue
associated with infl ammation.