from "Rust Out" by Dr. Royce Bailey, page 204

The American Heart Association recommends that we get (eat) less then 30% of our calories (total energy requirement) from fat. There are three types of fats (nine calories per gram):

1. Saturated Fat
-Your total fat intake or less than 10% of your total energy requirement should come from saturated fat (solid at room temperature) which includes avocado, nuts, palm oil, coconut oil and animal sources (cholesterol is only found in animal fat.  It is not found in plant sources).

2. Monounsaturated Fat
-Your total fat intake or less than 10% of your total energy requirement should come from monounsaturated fat which includes olives, avocados, almonds, peanuts, and macadamia nuts.
-Monounsaturated fats are superior to all other fats.
-Nuts are rich in omega-3 fats (these are good fats-essential, because you cannot make them in your body), vitamin E, magnesium, and copper.
-Olive oil is 74% monounsaturated and burns at 200oF.  Olive oil makes your bad cholesterol (LDL-Low Density Lipoprotein) less toxic to the blood vessel lining via its oleic acid (oleate) content.
-Canola oil is 58% monounsaturated and burns at 400oF.
-Macadamia nut oil is 80% monounsaturated and burns at 389oF
-Stick and imitation margarines are variable in its percentage of monounsaturated fat, depending on the blend.

3. Polyunsaturated Fats
Of your total fat intake or less than 10% of your total energy requirement should come from polyunsaturated fats (liquid at room temperature).  This includes safflower oil, sunflower oil, corn oil, cottonseed oil, sesame seed oil and soybean oil. Also included are tub margarine, mayonnaise, salad dressing and partially hydrogenated vegetable shortening. Avoid partially hydrogenated vegetable shortening.

4. H.Pylori-the bug that causes ulcers
An added benefit of using mono and poly-unsaturated fats, such as linoleic acid, is the inhibition of the growth of Helicobacter Pylori, the organism linked to peptic ulcer disease and gastric cancer, in a dose response fashion. Thus, the more you eat, the more protection you have. Saturated fats, on the other hand, do not have this bacteriostatic effect.

Fat=Cancer
A high fat diet is directly proportional to the incidence of cancer in “Western Civilized” countries.  Research has shown that heated unsaturated fats can cause CANCER: the longer a polyunsaturated oil is heated, the more dangerous it becomes. It is thought to occur by increasing bile acids and bile steroids, as well as anaerobic bacteria (bacteria that can live without oxygen) in the colon, which then form bile acid carcinogens.  

Hot Oil=Varnish
A polyunsaturated oil when heated forms a polymer, which is the same chemical formula but connected into a long chain and turns the oil into a varnish!  

Polyunsaturated vs. Saturated?
The people that changed their diets thinking it was healthier eating polyunsaturated fats then saturated fats did not live any longer. They didn’t die of heart disease (as did those that ate a lot of saturated fat), but of cancer at the same rate and age. So, I recommend that you do not substitute one oil for another, but eliminate concentrated oils from your diet.

Trans Fat=Hydrogenated Oil
The hazardous process of hydrogenation turns unsaturated liquid oil into a saturated solid fat by adding hydrogen atoms to its chemical formula (trans fat is found artificially, not found in nature). This destroys most of the essential fatty acids, including lecithin and Vitamin E, but leaves the cholesterol. Hydrogenation can alter the cell membrane function so as to make them more permeable to carcinogenic toxins. If the fat is saturated, the carbon atom chain is straight; if it is unsaturated it has at least one bend in it (cis fats-found naturally in plants). When manufacturers hydrogenate, some of the unsaturated fats lose their bend and become straight chain trans fats. These chains can fit closer together, which makes them more solid, thus; they are less likely to become rancid, making margarine spread more easily, and making baked goods more tender and flaky. Trans fat is found in processed cookies, chips, cakes and crackers, in commercially deep-fried foods such as French fries and doughnuts and in margarine and shortening.  Avoid “partially hydrogenated oils” when found on the package ingredients.
LDL
Straight chain fats (saturated or hydrogenated) will raise your bad cholesterol (Low Density Lipoprotein-LDL).  A recent study found that for every 1% less in saturated fat calories you eat, the LDL will also drop by 1 %.

References:
American Institute for Cancer Research and the World Cancer Research Fund’s Global Dietary Recommendations to prevent 20-40% of all cancers. “Food, Nutrition and the Prevention of Cancer: a Global Perspective.” Reviewed in , “Internal Medicine News,” November 1, 1997: 14.

White, E.G., “Counsels on Diet and Food,” Pacific Press Publishing Assoc., 1864; 145-182, 419-20.

Becker,G.L., “Heart Smart, a Plan for Low-Cholesterol Living,” Pocket Books, 1987; 17-65.

Paulien, GB, “The Divine Philosophy and Science of Health and Healing,” Teach Services, Brushton, NY, 1995; 208-211.

Nidecker, A., “Dietary Prescriptions: How Much Fat To Cut?” Internal Medicine news, November 15, 1998; 14

Ginsberg,H.N., “Effects of Reducing Dietary Saturated Fatty Acids on Plasma Lipids and Lipoproteins in Healthy Subjects, The Delta Study, Protocol 1,” Arteriosclerosis, Thrombosis and Vascular Biology, 1998; 18: 441-449.

Tsimikas,S., “Olive Oil’s Secret: Reducing LDL Oxidation,” Reviewed from American Heart Association Meetings in “Internal Medicine News”. January 15, 1998; 39.

Smoot,D.T., “ Unsaturated Fats May Inhibit H. Pylori,” Poster Presentation at the Annual Meeting of the American College of  Gastroenterology, 1998.  Reviewed in Internal Medicine News, January 1, 1999; 41.

LDL Goal-70 to 100, usual heart attack level 150.