Nelson Vergel
Founder, ExcelMale.com
By Michael Mooney
From Built to Survive
While it is also best to reduce any excessive intake of fats, I don’t advocate a very low-fat diet, but a reduction in excess saturated fats, found in animal fat products like butter and lard, and excess omega-6 fats, which are found in common vegetable oils, like corn, safflower, and sunflower oils. Excess saturated fats and omega-6 fats can promote insulin resistance.[SUP]115[/SUP] http://www.excelmale.com/#_edn1 [ii] [iii] At the same time I recommend a moderate intake of fresh food sources of the essential fatty acid called omega-3, which can reduce insulin resistance,[iv] and reduce the potential for atherosclerosis and heart attacks.[v] [vi] Omega-3 fats are found abundantly in cold water fish like salmon, sardines, tuna, rainbow trout, anchovies, and herring, and in lesser amounts in flax seed oil, some nuts and seeds and beans, like walnuts, pumpkin seeds, and in much smaller quantities in dark green leafy vegetables. Consider also including some daily consumption of monounsaturated fats from sources like olive oil. These too reduce the risk of cardiovascular disease.
Data also suggests that high saturated fat in the diet promotes more bodyfat accumulation compared to polyunsaturated fats like omega-3 fats,[vii] [viii] so if you want to be lean, eat clean.
Finally, avoid eating any food that contain artificial fats or processed fats, like hydrogenated or partially hydrogenated oils. Partially hydrogenated oils are found in foods like margarine, french fries, potato chips, shortening, many baked goods, and mayonnaise. Harvard researchers have found a very strong link between these types of unhealthy fats and cardiovascular disease.[ix]
http://www.excelmale.com/#_ednref1 Storlien, LH, et al. Influence of dietary fat composition on development of insulin resistance in rats. Relationship to muscle triglyceride and omega-3 fatty acids in muscle phospholipid. Diabetes (1991) 40(2):280-289.
[ii] Berry, EM. Dietary fatty acids in the management of diabetes mellitus. Am J Clin Nutr (1997) 66(4 Suppl):991S-997S.
[iii] Yam, D, et al. Diet and disease—the Israeli paradox: possible dangers of a high omega-6 polyunsaturated fatty acid diet. Isr J Med Sci (1996) 32(11):1134-1143.
[iv] Liu, S, et al. Dietary omega-3 and polyunsaturated fatty acids modify fatty acid composition and insulin binding in skeletal-muscle sarcolemma. Biochem J (1994) 299 (pt 3):831-837.
[v] Ponte, E, et al. Cardiovascular disease and omega-3 fatty acids. Minerva Med (1997) 88(9):343-53.
[vi] Mori, TA, et al. Interactions between dietary fat, fish, and fish oils and their effects on platelet function in men at risk of cardiovascular disease. Arterioscler Thromb Vasc Biol (1997) 17(2):279-286.
[vii] Tatsuhiro, M, et al., et al. Beef tallow diet decreases lipoprotein lipase activities in brown adipose tissue, heart, and soleus muscle in reducing sympathetic activities in rats. J Nutr Sci Vitaminol (1994) _40:569-581
[viii] Okuno M, et al., Perilla oil prevents the excessive growth of visceral adipose tissue in rats by down-regulating adipocyte differentiation. J Nutr (1997) 127(9):1752-1757.
[ix] Ascherio, A, et al. Health effects of trans fatty acids. Am J Clin Nutr (1997) 66(4 Suppl):1006S-1010S.
From Built to Survive

While it is also best to reduce any excessive intake of fats, I don’t advocate a very low-fat diet, but a reduction in excess saturated fats, found in animal fat products like butter and lard, and excess omega-6 fats, which are found in common vegetable oils, like corn, safflower, and sunflower oils. Excess saturated fats and omega-6 fats can promote insulin resistance.[SUP]115[/SUP] http://www.excelmale.com/#_edn1 [ii] [iii] At the same time I recommend a moderate intake of fresh food sources of the essential fatty acid called omega-3, which can reduce insulin resistance,[iv] and reduce the potential for atherosclerosis and heart attacks.[v] [vi] Omega-3 fats are found abundantly in cold water fish like salmon, sardines, tuna, rainbow trout, anchovies, and herring, and in lesser amounts in flax seed oil, some nuts and seeds and beans, like walnuts, pumpkin seeds, and in much smaller quantities in dark green leafy vegetables. Consider also including some daily consumption of monounsaturated fats from sources like olive oil. These too reduce the risk of cardiovascular disease.
Data also suggests that high saturated fat in the diet promotes more bodyfat accumulation compared to polyunsaturated fats like omega-3 fats,[vii] [viii] so if you want to be lean, eat clean.
Finally, avoid eating any food that contain artificial fats or processed fats, like hydrogenated or partially hydrogenated oils. Partially hydrogenated oils are found in foods like margarine, french fries, potato chips, shortening, many baked goods, and mayonnaise. Harvard researchers have found a very strong link between these types of unhealthy fats and cardiovascular disease.[ix]
http://www.excelmale.com/#_ednref1 Storlien, LH, et al. Influence of dietary fat composition on development of insulin resistance in rats. Relationship to muscle triglyceride and omega-3 fatty acids in muscle phospholipid. Diabetes (1991) 40(2):280-289.
[ii] Berry, EM. Dietary fatty acids in the management of diabetes mellitus. Am J Clin Nutr (1997) 66(4 Suppl):991S-997S.
[iii] Yam, D, et al. Diet and disease—the Israeli paradox: possible dangers of a high omega-6 polyunsaturated fatty acid diet. Isr J Med Sci (1996) 32(11):1134-1143.
[iv] Liu, S, et al. Dietary omega-3 and polyunsaturated fatty acids modify fatty acid composition and insulin binding in skeletal-muscle sarcolemma. Biochem J (1994) 299 (pt 3):831-837.
[v] Ponte, E, et al. Cardiovascular disease and omega-3 fatty acids. Minerva Med (1997) 88(9):343-53.
[vi] Mori, TA, et al. Interactions between dietary fat, fish, and fish oils and their effects on platelet function in men at risk of cardiovascular disease. Arterioscler Thromb Vasc Biol (1997) 17(2):279-286.
[vii] Tatsuhiro, M, et al., et al. Beef tallow diet decreases lipoprotein lipase activities in brown adipose tissue, heart, and soleus muscle in reducing sympathetic activities in rats. J Nutr Sci Vitaminol (1994) _40:569-581
[viii] Okuno M, et al., Perilla oil prevents the excessive growth of visceral adipose tissue in rats by down-regulating adipocyte differentiation. J Nutr (1997) 127(9):1752-1757.
[ix] Ascherio, A, et al. Health effects of trans fatty acids. Am J Clin Nutr (1997) 66(4 Suppl):1006S-1010S.