July 25, 2025

Fats Summarized

 

If you are willing to buy a bottle of olive oil, eat some fish or buy a bottle of liquid fish oil, enjoy 100% grass fed meats and grass fed butter and raw coconut oil, and include them in the context of the 7 Nutrition Principles backed by strong medical science, you will be well on your way to controlling your cholesterol and preventing heart disease. And please throw out the corn oil, soy oil and margarine; their fat families are the #1 and #2 causes of high cholesterol and heart disease. (806, 681, 862, 864, 1178) We need to eat some RAW veggies and fruit; they are very beneficial and heart protective. (1161) 

 

 

 

However, research reveals it is not enough to enjoy eating “good fats” and avoid “bad fats”; it is equally important to eat balanced servings within the “good fat families” if we want healthy cholesterol levels and to protect our hearts and our health.

Plus most importantly, we must eat at the right time. 

 

 

 

Cholesterol Opposites: 

 

If we eat the opposite of current worldwide nutrition guidelines for low-saturated-fat intake; 

And instead, we eat fats in moderation providing 30 to 45% of our energy intake (calories), 

Including generous saturated fat intake of up to 18% of our energy intake (calories), 

Likewise, if we do the opposite of current worldwide nutrition guidelines advising high carbohydrate intake of 60 to 65% of energy intake, including whole grains; And instead, we limit our carbohydrate intake to a moderate 30 to 40% of energy intake, 

If we ditch current worldwide nutrition guidelines advising replacing saturated fats with vegetable oils; 

And instead, we eat generous saturated fats up to 18% of our energy (calorie) intake… 

 

And… 

We avoid the vegetable oil perils of obesity, type 2 diabetes, heart disease, and cancer of the “Israeli Paradox”. Israel followed the worldwide nutrition guidelines and has achieved one of the world’s lowest saturated fat intakes and highest vegetable oil intakes. Paradoxically, Israeli Jews suffer a high prevalence of heart disease, high blood pressure, type 2 diabetes, obesity, and cancer (especially in women with a high mortality rate). (864, 934) Vegetable oils are rancid and contain free radicals. (806, 862, 681) 

 

 

More Cholesterol Opposites: 

 

If we have a high cholesterol level to begin with, 

And we increase our cholesterol intake, 

Our blood cholesterol levels typically decrease. (681) 

The less fat we eat, the fatter we get. (1286) 

 

The more fat we eat, the thinner we get. (1286) and William Castelli, The Framingham Study (2151) 

 

• Low-fat diets don’t work. Meta-analysis, Studer et al, Arch Intern Med. 2005 (805) 
• Low-cholesterol low-fat diets don’t work. Meta-analysis, Studer et al, Arch Intern Med. 2005 (805) 
• Low-cholesterol, low-saturated-fat, high-polyunsaturated-fat diets don’t work. (1350) 
• Low–fat diets increase mortality. PURE Study, Dehghan M et al, Lancet 2017 (1160) 
• Low saturated fat intake is harmful and increases mortality. Dehghan M et al, Lancet 2017 (1160) 
  

 

 

Saturated fat intake is not associated with heart disease. PURE Study, Dehghan M et al, Lancet 2017 (1160) Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162), Meta-analysis, de Souza R et al, BMJ 2015 (1178) and (806, 681) 

 

How out of balance are we? 

1 in 4 Adults over age 45 takes a statin drug to control cholesterol. 

37% of kids in Salt Lake City Public Schools where USDA breakfasts and lunches are served are diagnosed with either type 2 diabetes (17%) or prediabetes (20%). Prediabetes and type 2 diabetes both are diseases that predispose us to heart disease, cancer, eye damage, kidney problems, and infections. The damage starts in prediabetes including eye changes and kidney damage. Our children are being given statin drugs for cholesterol. 

 

We are eating the wrong stuff at the wrong time.

 

Two wrongs don’t make a right. 

America, Europe, Israel, and Western countries have followed worldwide nutrition guidelines at odds with nutrition science. This book is about eating the right stuff, at the right time. Both are important. 

Besides eating the right fats, we need to eat during daylight hours within the 10 hour window of our choice.  The first blogs in this series were about eating right for our circadian type. 

 

Balance brings heart health, sports performance, and our ideal body. 

 

 

Balance brings heart health, advances in our sports performance, and best of all restores our healthy appetite so we stop eating naturally and attain our ideal body. 

No previous culture has eaten like us. 

Archaeological studies of teeth and bones from prehistoric cultures, and studies from pottery from 8000 BC until 1900, confirm us to be the first omega-3 EPA/DHA deficient generations. (862) We are the experiment. 

 

 

Studies confirm us to be the first omega-6 fat flooded culture. (862, 808, 1178) 

 

The average American is deficient in omega-3 EPA/DHA fat (the fish oil family) and at the same time we are flooded with omega-6 fats (vegetable oils and seed oils). 

Vegetable oils are the primary source of omega-6 fat intake for US citizens. Western societies, especially Israel, the US in a close second place, and Europe in third place, are the historic example of cultures that get most of their omega-6 fat calories from vegetable oils. (862, 808) We are the experiment. 

 

 

Archaeological studies of teeth and bones from prehistoric cultures, and from 8000 BC until 1900, confirm us to be the first culture not to maintain balance between omega-6 and omega-3 fats in our nutrition. (862) Through prehistoric times and from 8000 BC until 1900 human cultures have maintained a 1:1 ratio between the amount of omega-6 fats and omega-3 fats in their bodies. (862) We are the first generations and cultures to be part of a nutrition experiment. We have 20X omega-6 fat in our bodies compared to our omega-3 fat. 

We live deficient in omega-3 EPA/DHA essential fats (fish oil fats and fats from grass fed meats) 

We tried replacing saturated fats with vegetable oils (omega-6 fats). We flooded our bodies. 

We tipped the healthy balance between omega-6 and omega-3 fats 1:1 ratio. 

We have an omega-6 fat to omega-3 fat ratio of 20:1; for health, it should be 1:1. 

We were given unproven advice and guidelines telling us to eat low-fat nutrition. 

We were given unproven advice and guidelines telling us to eat high-carb nutrition (whole grains) with 60-65% intake of carbohydrates. 

We were not told to avoid vegetable oils and trans fats 

We were not given any guidelines on when to eat. 

 

We are the modern-day experiment. And our results so far… 

 

We are sicker than the rest of the world and much more likely to die of heart disease and cancer than our American ancestors who lived in the US before 1900.

 

“What Kills Us” 

 

40% more of us, per capita, died from heart disease in 2010 than in 1900 in the US despite all our modern medicine. (865) 

190% more of us, per capita, died from cancer in 2010 than in 1900 in the US despite all our modern medicine. 

 David S. Jones, M.D., New England Journal of Medicine 2012 (865). 

 

The good part is our nutrition imbalances are easy to fix. 

 

We need to eat fats from the families in the pictures, in balanced daily serving sizes (listed below each picture), and in the context of a healthy nutrition program that respects the 7 Nutrition Principles backed by strong medical science. We will be well on our way to restoring the key documented imbalances in Western nutrition. We know you may have heard otherwise, but we have provided the references from peer reviewed medical studies that support this program. 

 

 

We should not cook with vegetable oils; they are not stable and are inherently rancid. (806, 862, 681) Vegetable oils are strongly linked with heart disease, cancer, and diabetes insulin resistance. [Yam D, et al, “The Israeli Paradox”, Isr J Med Sci. 1996 (864)] (862) Meta-analysis, de Souza et al, BMJ 2015 (1178) and Hu et al, New England Journal of Medicine (NEJM) 1997 (806) 

Vegetable fats should only come from fresh veggies and select whole nuts like Brazil nuts, sunflower seeds, and pine nuts. They contain healthy sources of omega-6 essential fats. One to two teaspoons of omega-6 fats per day via veggies is all we need. Eating more causes inflammation. (864) 

Avoid industrial trans fat at all costs. Intake increases mortality. (1178) Natural trans fat intake is healthy and lowers risk of type 2 diabetes by 42%. Meta-analysis, de Souza et al, BMJ 2015 (1178) 

Protein and carbohydrate servings need to be based on our own hand size. Using the quick “eyeball method” to choose our protein and carbohydrate (carb) servings, finalizes balancing any meal whether we are eating out or eating at home. Protein servings are the topic of Nutrition Principle 6. 

Finally, we need to eat at the right time of day to support our circadian type (Nutrition Principle 1). 

The important thing is to know why these recommendations work, and the science behind them, so we can feel safe and confident in our heart health, cholesterol levels, and sports performance. 

 

 

“ N A K E D”    C R E A M    B R U L E E 

1 extra-large grass fed egg (pasture egg) 

4 extra-large egg yolks from grass fed eggs (pasture eggs) 

1/3 cup organic cane sugar, plus 1/2 tablespoon for each serving 

3 cups organic heavy pasture cream 

1 teaspoon pure vanilla extract (organic) 

1 tablespoon Grand Marnier 

 

Preheat the oven to 300 degrees. 

Using an electric mixer, mix together on low speed the pasture egg, the egg yolks, and 1/3 cup of the organic cane sugar until just combined. 

Scald the pasture cream until it’s very hot to the touch but not boiled. 

Using slow speed on the mixer, slowly add the pasture cream to the pasture eggs. Add the organic vanilla and Grand Marnier and pour into 8-ounce ramekins until they are almost full. 

Place the ramekins in a baking pan and carefully pour boiling water into the pan to come halfway up the sides of the ramekins. Bake for 35 to 40 minutes, until the crème brûlée are set when gently shaken. Use tongs to remove the custards from the hot water bath, cool to room temperature, and place in the refrigerator until firm. 

 

Photo from the Bonnell’s Fine Texas Cuisine cookbook 

 

Athletes may choose to eat their crème brûlée “naked” as shown in the photo without the added sugar caramelized on top. Most of the sugar is on top in this dessert. To serve, spread 1 tablespoon of organic cane sugar evenly on the top of each ramekin and heat with a kitchen blowtorch until the sugar caramelizes evenly. Allow them to sit at room temperature for a minute until the caramelized sugar hardens. Adapted to support circadian rhythm from Barefoot in Paris by Ina Garten, page 222. 

 

 

C H O C O L A T E    M O U S S E 

Serves 8 

12 tablespoons (1 1/2 sticks) unsalted pasture fed (grass fed) butter, diced, at room temperature 

8 extra-large pasture fed (grass fed) eggs, separated, at room temperature 

1 cup semisweet chocolate chips (made with organic cane sugar and organic chocolate) 

2 ounces unsweetened organic chocolate, chopped (buy organic to avoid GMO chocolate) 

1/4 cup freshly brewed coffee 

1 teaspoon instant coffee powder 

1/4 cup Grand Marnier liqueur 

1 tablespoon Armagnac, Cognac, or brandy 

1 teaspoon organic pure vanilla extract 

1/8 cup organic cane sugar plus 2 tablespoons, divided (real organic cane sugar, not beet sugar or corn derived sugar, avoid other sugar substitute products) Use organic cane sugar to avoid Roundup (glyphosate) as well as GMO bioengineered beet and GMO corn sugars. 

Sea salt 

1 cup cold pasture fed (grass fed) heavy cream 

Pasture fed (grass fed) whipped cream, for decoration 

Fresh mint for garnish 

 

Note: The grass fed butter should be at room temperature. 

It is best for the pasture egg whites to be at temperature. 

Use a double boiler or heat-proof bowl set over a pan of simmering water, melt both organic chocolates, the coffee, the coffee powder, Grand Marnier, Armagnac, and vanilla extract. Chocolates that are not organic may contain GMO bioengineered chocolate. Let the chocolate mixture cool to room temperature. Beat in the softened organic grass fed butter (pasture butter). Meanwhile, beat the pasture egg yolks and the 1/8 cup of organic cane sugar on high speed for about 5 minutes until pale yellow. The mixture is the right consistency if when you lift the beater, the mixture falls back on itself in a ribbon. With the mixer on low speed blend in the chocolate mixture. Transfer to a bigger mixing bowl. 

Measure 1 cup of pasture fed egg whites and freeze or discard the rest. Combine the cup of egg whites with a pinch of salt and 1 tablespoon of the remaining organic cane sugar in the bowl of an electric mixer. Beat or whisk on high speed until stiff. Mix half of the egg whites into the chocolate mixture. Next, fold the rest of the egg whites in carefully with a rubber spatula. Whip the heavy organic cream and the remaining 1 tablespoon of organic cane sugar until firm. Carefully fold the pasture whipped cream into the chocolate mixture. Pour the mousse into individual dessert glassware, cocktail glasses, or a 2-quart serving dish. Cover and chill for a few hours or overnight. The chocolate mousse may be kept refrigerated for up to one week. Decorate with sweetened whipped pasture cream or fresh mint just before serving. Adapted to support circadian rhythm from Barefoot Contessa Family Style by Ina Garten, page 166-167. 

 

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