We have known for some time that saturated fat contributes to heart disease. But most thought the connection was through cholesterol. Now we know differently.
A study on 359 healthy adolescents shows that saturated fat is the most important dietary nutrient contributing to elevated C-reactive protein (CRP). CRP is a well-known risk factor for heart disease. It actually is an indicator of inflammation in your body. The higher your levels of CRP, the more inflammation you have. And inflammation in your arteries is a primary cause of heart attacks.
In the study, subjects who ate more than 10% of their energy as saturated fat had twice the risk for elevated CRP compared to those who ate less fat. A 1% decrease in saturated fat intake was found to lower CRP by 0.14 mg/L. The study authors recommend a CRP level below 1.0 mg/L. They suggested that the saturated fat intake should be less than 7% of total calorie intake.
One of the biggest sources of saturated fat is American meat. However, not all saturated fats are the same. The saturated fat from meat is called long chain. This is the saturated fat you need to look out for. I do not pick on butter nearly as much, since its saturated fats are medium chain. These do not have the same negative consequences as the longer chain saturated fats. CRP levels in most vegetarians are not detectable, even those who eat dairy.
CRP is one test I include in all my cardiovascular evaluations. For those who have high levels, I recommend curcumin. Its an inexpensive way to get your CRP number down — and spare your arteries!
Ref: Arya S., et al. C-reactive protein and dietary nutrients in urban Asian Indian adolescents and young adults, Nutrition, 2006; 22(9): 865-71.