Limit Your Intake of Saturated and Trans Fat and Cholesterol

• Lichtenstein et al., (2006) Summary of American Heart Association Diet and Lifestyle Recommendations revision 2006 Arteriosclerosis, Thrombosis, and Vascular Biology. 2006;26:2186 (pdf attached)

Abstract from paper: As a set of goals, the AHA recommends intakes of <7% of energy as saturated fat, <1% of energy as trans fat, and <300 mg cholesterol per day. These goals can be achieved by choosing lean meats and vegetable alternatives; selecting fat-free (skim), and low-fat (1%-fat), dairy products; and minimizing intake of partially hydrogenated fats. The AHA supports the recommendations of the Institute of Medicine and the National Cholesterol Education Program of 25% to 35% of total energy as fat

Dietary Fiber and Colon cancer

Note: The role of dietary fibre and colon cancer has been studied for over 30 years. However, the data is still inconclusive (unlike the role of saturated fats and CVD). Most of the research is based animal studies and epidemiological evidence in humans (which is sometimes not so strong). Not many human intervention studies have been carried out assessed the role of dietary fibre in colon cancer mainly because of the long duration required and expense of these studies. However, if you want to say that dietary fibre may reduce colon cancer- here is a reference from a good epidemiology study. The overall conclusion of this study was that, in populations with low average intake of dietary fibre, an approximate doubling of total fibre intake from foods could reduce the risk of CRC by 40% (Bingham et al., 2003). I also attach a review of the role of inulin-type fibres in colon cancer for further information

• Bingham SA Day NE Luben R Ferrari P Slimani N Norat T et al. (2003) Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study Lancet 361 1496 – 1501
• Pool-Zobel (2005) Inulin-type fructans and reduction in colon cancer risk: review of experimental and human data. Br J Nutr. 2005 Apr;93 Suppl 1:S73-90. (pdf attached)