A study reported in the Journal of the American Medical Association compared the effects of a diet with a fat content of 30% versus 26%, 22% or 18%. A decrease to 30% lowered the LDL(so-called"bad") cholesterol as much as the lower fat diets. However, a decrease in dietary fat to 18% or 22% caused a rise in triglycerides and a drop in HDL(so-called"good") cholesterol. No increased benefits in body weight, blood sugar, insulin or blood pressure were observed with the diets containing less than 30% of calories from fat.

JAMA1997:278(18):1509-1515

Comment: There are no apparent benefits from reducing fats lower than 30% of total calories. Since a diet of 22% or 18% fat increases triglycerides and decreases HDL cholesterol, these two diets increase cardiovascular risk and are therefore not advised. See Literature Bite: Carbobydrates and Heart Disease. It is important however not to conclude from this study that everyone should eat a diet of 30% fat all the time. Some people need more, some less. The same person may need more or less at different times. Dietary fat requirements are based on many variables, from body weight and percent body fat to stress and physical activity. Further, which dietary fats a person eats is as important as the amount of fat eaten. Generally speaking, if the Free Radical Activity score is high a diet emphasizing saturated (animal) fat is recommended. If the Anti-Free Radical Activity score is high eat monounsaturated fats, eg., olive oil, almonds, avocados.

© Health Equations 2002

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