Rethinking Saturated Fat

Poll 10 people and the majority of them will likely tell you that eating a lot of fat is bad for you. However, most research has proven that fat, specifically saturated fat, has no significant correlation to heart disease. Yet, people with high cholesterol continue to be told to consume a low-fat diet and get on medication.

Fat is not the enemy it's been made out to be -- as long as you're not consuming trans fats, which mostly come from hydrogenated oils. And it's effect on cholesterol is not what you think.

What does cholesterol do for you?
Despite guidelines that keep lowering the recommended cholesterol level, currently at 100 mg/dL, cholesterol is necessary to our bodies. That's why our bodies make more cholesterol than what we take in from food.

Cholesterol helps make the outer coating of cells, makes up the bile acids that digest food, and allows the body to make vitamin D and hormones. Some research has suggested that higher levels of cholesterol in the blood can promote muscle building as well.

Types of cholesterol
Typically when you get your cholesterol checked, you're told your HDL, LDL and triglycerides. LDL carries the cholesterol through your bloodstream to the areas of the body that need it. But, when you have too much, it deposits those proteins in the arteries, leading to plaque build up, which is why it is generally called bad cholesterol. HDL, or good cholesterol, picks up the excess cholesterol and takes it back to the liver. Triglycerides are a type of fat and are needed for energy, but too much can cause harm.

Fat and cholesterol
You've probably heard that saturated fat raises your cholesterol. This is true, but it's not an automatic reason to give up bacon forever. Keep in mind that saturated fat raises your HDL along with your LDL.

We'll focus on the "bad" cholesterol for a minute. Within your LDL, there are two types of particles: large, fluffy particles and small, dense particles. Large, fluffy particles weigh more and, therefore, tend to raise your cholesterol numbers. However, those particles are generally harmless. Those small particles are more likely to stick to your arteries. Guess what type of particles saturated fat increases? Yep, the big, harmless particles.

Refined carbohydrates and sugars increase the small, dense particles, but may not cause a large increase in your overall LDL because those particles weigh less. Carbs and sugar will also raise your triglycerides, creating more risk for heart disease. Unfortunately, when told to go on a low-fat diet, many people replace fats with carbs, thereby worsening their risk profile.

What to eat
As with anything else relating to your health, balance and moderation is key. Research still seems to point to eating foods high in monounsaturated and polyunsaturated fats such as nuts, seeds, oils and fish. Keeping these foods, along with fresh fruits and vegetables, central to your diet is likely your best bet for keeping your heart healthy. You can still enjoy the bacon, steak and eggs, but limit the cookies for dessert.

Sources

http://articles.mercola.com/sites/articles/archive/2014/06/28/cereal-killers-movie.aspx

http://www.hsph.harvard.edu/nutritionsource/fats-full-story/

http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm