Published:
January 10, 2022
Fat clogs the arteries. Eat less fat to keep your arteries clean and your heart healthy. Based on the recommendations of health and nutrition experts, that is exactly what Americans did for decades. What happened though, was unexpected. Despite eating less fat, Americans gained weight at an alarming rate. And instead of less cardiovascular disease there was more.
Learn why guidelines now target limiting sugar—not fat—for heart health.
Sugar: The #1 Enemy in American Diets
The Dietary Guidelines Advisory Committee, an independent panel of experts who regularly make evidence-based recommendations to the federal government, identified sugar as the prime enemy in American’s diets. A large body of research showed that sugar is even worse for your heart than saturated (bad) fat.
Guidelines now suggest Americans limit added sugar to roughly 10 percent of daily calories, or about 12 teaspoons per day. Currently, we consume 22 to 30 teaspoons of added sugar daily, half of which comes from soda, juices and other sugary drinks.
In addition, the previous recommendation about limiting total fat intake to 35 percent of daily calories was removed. Eggs and shrimp were removed from the “don’t eat” list.
The Fat Paradox Explained
Heeding research findings of the 1960s, skim milk replaced whole milk in American homes. Cereals replaced eggs on the breakfast table. Low-fat products filled the grocery shelves. Then why did the incidence of heart disease increase?
First, eating less fat means eating more of the other two remaining nutrients—protein and carbohydrates. Carbohydrates such as bread, pasta, cake and cookies taste great, so “carbs,” for the most part, replaced fat in our diets.
Second, most of the fat/cholesterol in our arteries does not come from our dietary intake but from particles produced in the liver. Obesity and the metabolic derangements that come from it are the primary cause of fat build-up in our arteries.
Nutrition experts now recognize this fat paradox and dietary recommendations have changed accordingly.
What It All Means for You
The Dietary Guidelines Advisory Committee emphasizes the health benefits of the Mediterranean diet which consists primarily of fruits, vegetables, nuts, whole grains, fish and moderate levels of alcohol. Consider these recommendations as you plan your menu. Limit added sugars.
Healthy eating patterns, in combination with regular exercise, are the keys to avoiding heart disease as well as other chronic diseases. As long as the fats we eat are primarily healthy, fat isn’t the enemy anymore.