Fat is the New Sexy

Does eating cholesterol raise cholesterol in our blood.  The short answer is...Not really.  There have been many high-quality studies done that show that even by eating high amounts of dietary cholesterol, blood levels of cholesterol are not significantly affected in about three quarters of the subjects involved.  Interestingly enough, the 25 percent who did seem to respond with slightly elevated levels of blood cholesterol, didn’t show any change in the ratios between their HDL cholesterol, the good type, and their LDL cholesterol, otherwise known as the bad type.  This makes the slight increase in total cholesterol clinically insignificant.

Ok, well what about saturated fat?  Wondering if there are any strong associations between dietary saturated fat and blood cholesterol?  Here is the short answer on that question…. If you consider long term effects the answer is Absolutely not.  Sure, if you do your research, you will find some studies that show an association between saturated fat intake and higher blood cholesterol levels, but if you look at how they are designed they only look at short-term effects and therefore are not exactly clinically significant.  

But a better question than raising cholesterol is whether or not dietary saturated fats increase heart disease? Indeed, there have been many studies done attempting to verify the myth that fat consumption leads to high cholesterol, but here’s the truth, to date, no quality studies have been able to demonstrate the link.  Actually, one large study done in Japan, showed that the subjects who consumed the highest amounts of saturated fats actually had a lower risk of dying from a stroke.  

But here’s the thing, as a responsible clinician I cannot be biased against any perspective that may contain helpful insight into preventing heart disease in my patients, even if it is just a kernel of truth.  Kind of like the ‘don't throw the baby out with the bathwater adage.

If we are going to be comprehensive in our judgement of fats and how they affect heart disease, then we have to recognize that all fats are not created equal.

ts serve as important building blocks for the protective membranes around each cell in your body.  They are also the foundation for important hormones and serve as carriers for fat soluble vitamins like Vitamins A, D, E and K.  Not to mention, that fat is a primary fuel for energy and serves as the bedrock for a Ketogenic diet.  Ketogenic diets are a high healthy fat diet that research has shown many benefits including, weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.  More on the Ketogenic diet later, but point being, fats are very important and cannot be avoided without risk.  

Saturated fats are called saturated because of the number of hydrogen atoms being held in the fat molecule.  The hydrogen saturation makes this type of fat more stable, thus reducing its tendency to go rancid and keeping it solid at room temperature.  Because of their stability saturated fats are better to cook with because they have a higher smoke temperature.  

Dietary sources with a higher saturated fat content include red meat, butter, coconut oil, eggs, lard and tallow.

Saturated Fats have been shown to have the following benefits:

1. Reduction of Lipoproteins which carry cholesterol and triglycerides in the blood
2. Cellular membrane protection
3. Liver protection
4. Bone Support
5. Immune Enhancement
6. Proper retention and utilization of Omega 3 Fatty acids

On a higher fat diet like the ketogenic diet, saturated fats should make up about 30 percent of your total fat intake.  If you aren't consuming high amounts of fat, then saturated fat intake should be closer to 50 percent of your total fat intake.

So, the takeaway here is that saturated fats are not the devil we have been taught they are. In fact, saturated fats are absolutely necessary for a healthy heart due to their effect on inflammation, blood sugar, lipoproteins and more.

Fats serve as important building blocks for the protective membranes around each cell in your body.  They are also the foundation for important hormones and serve as carriers for fat soluble vitamins like Vitamins A, D, E and K.  Not to mention, that fat is a primary fuel for energy and serves as the bedrock for a Ketogenic diet.  Ketogenic diets are a high healthy fat diet that research has shown many benefits including, weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.  More on the Ketogenic diet later, but point being, fats are very important and cannot be avoided without risk.  

So, let's start with Saturated Fats

Saturated fats are called saturated because of the number of hydrogen atoms being held in the fat molecule.  The hydrogen saturation makes this type of fat more stable, thus reducing its tendency to go rancid and keeping it solid at room temperature.  Because of their stability saturated fats are better to cook with because they have a higher smoke temperature.  

Dietary sources with a higher saturated fat content include red meat, butter, coconut oil, eggs, lard and tallow.

Saturated Fats have been shown to have the following benefits:

1. Reduction of Lipoproteins which carry cholesterol and triglycerides in the blood
2. Cellular membrane protection
3. Liver protection
4. Bone Support
5. Immune Enhancement
6. Proper retention and utilization of Omega 3 Fatty acids

On a higher fat diet like the ketogenic diet, saturated fats should make up about 30 percent of your total fat intake.  If you aren't consuming high amounts of fat, then saturated fat intake should be closer to 50 percent of your total fat intake.

So, the takeaway here is that saturated fats are not the devil we have been taught they are. In fact, saturated fats are absolutely necessary for a healthy heart due to their effect on inflammation, blood sugar, lipoproteins and more.