For decades, health organizations around the world have recommended keeping saturated fat intake to a minimum and replacing it with highly processed vegetable oils, such as canola oil, to decrease heart disease risk and promote overall health.
Despite these recommendations, heart disease rates — which have been linked to saturated fat intake — have steadily risen, as have obesity and related diseases, such as type 2 diabetes, which some experts blame on overreliance on carb-rich, processed foods 1 , 4.
Plus, a number of studies, including large reviews, contradict the recommendations to avoid saturated fat and instead consume vegetable oils and carb-rich foods, leading to warranted consumer confusion 5 , 6 , 7. Saturated fats are found in animal products and tropical oils. Whether or not these fats increase disease risk is a controversial topic, with study results supporting both sides of the argument. One of the main reasons for recommending that saturated fat intake be kept to a minimum is the fact that saturated fat consumption may increase certain heart disease risk factors, including LDL bad cholesterol.
Numerous studies have shown that saturated fat intake increases heart disease risk factors, including LDL bad cholesterol and apolipoprotein B apoB. LDL transports cholesterol in the body. The greater the number of LDL particles, the greater the risk of heart disease.
ApoB is a protein and a main component of LDL. Saturated fat intake has been shown to increase both of these risk factors, as well as the LDL bad to HDL good ratio, which is another heart disease risk factor 9 , HDL is heart protective, and having low levels of this beneficial cholesterol is associated with an increased risk of heart disease and cardiovascular complications 11 , However, although well-designed studies have shown a relationship between saturated fat intake and heart disease risk factors, research has failed to discover a significant link between saturated fat consumption and heart disease itself.
For example, a review of 32 studies that included , people found no significant association between saturated fat intake and heart disease A study that followed , individuals from 18 countries for an average of 7. However, there have been conflicting findings, which can be attributed to the highly complex nature of this topic and the design and methodological flaws of currently available research, highlighting the need for future well-designed studies investigating this topic 6.
Most of the studies investigating the effects of saturated fat on disease risk discuss saturated fats in general, which is also problematic. Although its effect on heart disease is by far the most researched and contested, saturated fat has also been associated with other negative health effects, such as increased inflammation and mental decline. Some evidence suggests that saturated fats encourage inflammation partly by mimicking the actions of bacterial toxins called lipopolysaccharides, which have strong immunostimulant behaviors and can induce inflammation However, research in this area is far from conclusive, with some studies, including a review of randomized controlled trials, finding no significant associations between saturated fat and inflammation Coconut oil may help you lose weight.
It also has antimicrobial and antioxidant properties, and it may help improve skin and oral health. Cinnamon is a delicious spice with impressive effects on health and metabolism. Here are 10 evidence-based health benefits of cinnamon. Essential oils and aromatherapy can have benefits for heart health, but the evidence isn't conclusive.
For expert advice on how to eat healthier and get the nutrients you need, check out these top healthy eating books. Health Conditions Discover Plan Connect. Fat facts. What are the less healthy fats? Saturated fat: Use sparingly. Trans fat: Avoid when possible. Foods with good fats. Monounsaturated fat. Polyunsaturated fat. The bottom line.
It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid.
Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
Early in the 20 th century, trans fats were found mainly in solid margarines and vegetable shortening. As food makers learned new ways to use partially hydrogenated vegetable oils, they began appearing in everything from commercial cookies and pastries to fast-food French fries.
Trans fats are now banned in the U. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol.
Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes. Saturated fats are common in the American diet. They are solid at room temperature — think cooled bacon grease, but what is saturated fat? Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil , and many commercially prepared baked goods and other foods.
The word "saturated" here refers to the number of hydrogen atoms surrounding each carbon atom. The chain of carbon atoms holds as many hydrogen atoms as possible — it's saturated with hydrogens. Is saturated fat bad for you? A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. A handful of recent reports have muddied the link between saturated fat and heart disease.
One meta-analysis of 21 studies said that there was not enough evidence to conclude that saturated fat increases the risk of heart disease, but that replacing saturated fat with polyunsaturated fat may indeed reduce risk of heart disease.
Two other major studies narrowed the prescription slightly, concluding that replacing saturated fat with polyunsaturated fats like vegetable oils or high-fiber carbohydrates is the best bet for reducing the risk of heart disease, but replacing saturated fat with highly processed carbohydrates could do the opposite.
Good fats come mainly from vegetables, nuts, seeds, and fish. They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats.
Monounsaturated fats. When you dip your bread in olive oil at an Italian restaurant, you're getting mostly monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double bond. Nutrition and cardiovascular and metabolic diseases. Elsevier; Healthy diet adult. Hooper L, et al. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews. Mozaffarian D. Dietary fat. Polyunsaturated fat. Accessed March 1, Saturated fat. See also MIND diet may cut Alzheimer's risk 3 diet changes women over 50 should make right now 3 key changes in the new Nutrition Facts label Healthy-eating habits Reduce sugar in your diet Acai berries Added sugar Alcohol use Alkaline water Are energy drinks bull?
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