The Truth About Saturated Fats, LDL, HDL, Cholesterol, and Heart Disease

Saturated fats are essential for optimal health

Few nutrients have been as maligned as fat, especially saturated fats. It’s time to vindicate saturated fats and restore their reputation.

What Are Saturated Fats?

The term “saturated” means that there are as many hydrogen molecules attached as possible. This composition makes saturated fats extremely stable and resistant to oxidation, meaning they don’t go rancid quickly, and also makes them tolerant to high heat. This sturdy, stable structure is also why saturated fats stay solid at room temperature. 

Misconceptions About Saturated Fats

Before we look at why saturated fats are so important for optimal health, let’s address some misconceptions concerning saturated fats:

Cholesterol

Saturated fats have been accused of raising cholesterol levels, specifically LDL, or “bad” cholesterol. But, just like saturated fats, cholesterol is misunderstood. LDL cholesterol, in and of itself, isn’t necessarily bad; it depends on the nature of the LDL. 

If the LDL is big or “fluffy,” then it isn’t a problem. LDL is necessary for our immune system and for building and repairing our cells. However, if the LDL is small and dense from oxidation, it can cause problems. 

What causes LDL to oxidize and become small and dense? Carbohydrates oxidize LDL, not saturated fats.

Triglycerides, technically, aren’t cholesterol; they are lipids, or a type of fat, produced by the liver and are necessary for our body. But, high triglyceride levels are dangerous, and saturated fats have been blamed for high triglycerides. 

This, however, is not the case because studies show that it’s carbohydrates, not saturated fats, that raise our triglycerides to unhealthy levels. Studies have also shown that saturated fats raise our “good” HDL cholesterol levels while lowering our triglyceride levels.

Heart disease

Cholesterol, and by association, saturated fats, have been blamed for creating ‘clogs,’ otherwise known as plaques, in the arteries. While cholesterol is found in these artery plaques, it isn’t causing the plaque. Cholesterol helps repair damaged and inflamed tissues. 

Cholesterol becomes incorporated into arterial plaques. If the plaque is unstable, it can break off, leading to blockages, heart attacks, and strokes. 

One of the key factors contributing to these plaques becoming unstable and dangerous is the infiltration of inflammatory cells. Small, dense oxidized LDL is also implicated in the formation of atherosclerotic plaques. Carbohydrates and insulin resistance cause small-particle LDL to form or more LDL to oxidize 

Weight gain

If we cut fat out of our diets, we have to replace it with something, typically carbohydrates. But eating carbohydrates keeps our blood glucose (sugar) and insulin levels high. Our body must store all that excess sugar, so insulin signals the body to convert this sugar into fat and store it away for later. And, if we keep eating carbohydrates and our insulin levels stay high, our body doesn’t want to burn off those fat stores.

Saturated fats, as part of a ketogenic diet, help us lose weight. If we’re cutting out carbohydrates and eating fat instead, our insulin levels stabilize and our body can use the fat it’s stored up. 

Overeating isn’t as likely with saturated fats and protein. While you can easily demolish half (or more) of a pizza in one sitting, you’d have difficulty eating two sticks of butter instead.

Why Are Saturated Fats Important?

Now that we’ve examined the three common misconceptions about saturated fats, let’s look at why saturated fats are important for our health and well-being.

• Energy: Fat is our body’s preferred source of energy. Our early ancestors instinctively knew this and sought out large, fatty game animals. When we use fat for energy, our body produces ketones, which are a “clean” burning fuel.

• Brain function: Our brain comprises about 60% fat—the ‘fattiest’ organ. When we don’t get enough fat in our diets, we ‘starve’ our brain in a way, which can eventually contribute to diseases like Parkinson’s and Alzheimer’s.

• Vitamins: Saturated fats contain and allow our body to absorb fat-soluble vitamins such as vitamins A, D, E, and K. 

• Heart health: Saturated fats help keep your heart healthy by raising HDL cholesterol levels and decreasing triglyceride levels. 

• Hormones: Cholesterol is needed to produce and regulate hormones such as estrogen, testosterone, leptin, and cortisol.

• Immune system: Cholesterol is needed for normal immune system function.

Saturated Fats in Your Diet

While all meat contains some saturated fats, the best source comes from ruminant animals such as cows, lamb/mutton, and goats. Consider also using the following saturated fats for cooking:

• Beef tallow and suet
• Lard
• Duck fat
• Butter
• Ghee

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