For decades, we have been led to believe that saturated fats are harmful to our heart health. Many studies have linked saturated fats to a higher risk of heart disease and advised us to reduce our intake of foods such as butter, cheese, and red meat.

However, recent research suggests that saturated fats may not be as bad as we once thought.

What are Saturated Fats?

Saturated fats are a type of dietary fat that is commonly found in animal products such as meat, dairy, and eggs. They are also found in coconut oil (and to a lesser extent, palm oil) and in some processed foods.

Saturated fats are composed of fatty acids, which are long chains of carbon and hydrogen molecules. The structure of these fatty acids determines whether they are saturated (fully hydrogenated) or unsaturated (partially hydrogenated).

There are various types of saturated fats, but most foods contain a mixture of them.

Why were Saturated Fats Blamed for Heart Disease?

The idea that saturated fats are harmful to heart health dates back to the 1950s, when a researcher named Ancel Keys published a study that showed a correlation between saturated fat intake and heart disease rates across different countries.

Keys proposed that saturated fats raised cholesterol levels in the blood, which in turn led to the development of atherosclerosis (the buildup of plaque in the arteries).

Based on Keys’ findings, dietary guidelines and public health campaigns were launched to promote the consumption of “heart-healthy” low-fat diets, which often replaced saturated fats with carbohydrates.

However, subsequent research has shown that the link between saturated fats and heart disease is not so straightforward.

What does the Latest Research Say about Saturated Fats?

Over the past few years, several large-scale studies have challenged the conventional wisdom that saturated fats are harmful to heart health. These studies have shown that:.

There is no convincing evidence that replacing saturated fats with unsaturated fats (such as vegetable oils) reduces the risk of heart disease. A meta-analysis of 27 randomized controlled trials involving over 100,000 participants found no significant difference in coronary heart disease or overall mortality between those who consumed a low-saturated fat diet and those who did not.
The type of saturated fat consumed may matter more than the amount. Some studies have shown that certain types of saturated fats (such as those found in dairy products) are not associated with an increased risk of cardiovascular disease. In fact, some evidence suggests that consuming dairy fat may be protective against heart disease. Similarly, one study found that consuming red meat did not increase the risk of heart attacks or strokes, even though it is high in saturated fat.
Other lifestyle factors, such as physical activity, stress, and the overall quality of one’s diet, may be more important than saturated fat intake alone in determining heart disease risk. For example, a study that followed over 18,000 middle-aged adults for up to 20 years found that those who followed a “low-risk” lifestyle (including regular exercise, not smoking, a healthy diet, and moderate alcohol consumption) had a significantly lower risk of heart disease, regardless of their intake of saturated fat.

What are the Possible Benefits of Saturated Fats?

In addition to challenging the idea that saturated fats are harmful to heart health, some studies have suggested that saturated fats may have other health benefits.

Saturated fats may help to improve insulin sensitivity and lower blood sugar levels. A study of overweight men found that those who followed a high-saturated fat diet for five weeks had lower insulin levels and better glucose tolerance than those who followed a high-carbohydrate diet.
Saturated fats may play a role in brain and nerve function. Our brains are made up of about 60% fat, and some of the fatty acids that make up saturated fats (such as lauric acid) are thought to have brain-boosting effects.
Saturated fats may help to reduce inflammation in the body. Inflammation is a common risk factor for chronic diseases such as heart disease, diabetes, and cancer, and some studies have suggested that certain types of saturated fats (such as those found in olive oil and coconut oil) may have anti-inflammatory effects.

How to Incorporate Saturated Fats into your Diet

It is important to note that not all sources of saturated fat are created equal.

While some saturated fats (such as those found in processed foods) may be harmful to our health, others (such as those found in whole foods like nuts, seeds, and avocados) may have health benefits.

If you want to incorporate more saturated fats into your diet, here are some healthy options:.

Coconut products, such as coconut oil, coconut milk, and shredded coconut.
Grass-fed butter and ghee.
Whole eggs.
Fatty fish, such as salmon and sardines.
Dark chocolate (70% or higher cocoa content).
Nuts and seeds, such as almonds, macadamia nuts, and chia seeds.
Olives and olive oil.

It is also important to remember that a healthy diet should be balanced and include a variety of foods. Incorporating some saturated fats into your diet can be part of a healthy eating pattern, but it should not be the sole focus of your diet.

The Bottom Line

Saturated fats have been demonized for decades as a leading cause of heart disease. However, recent research has shown that saturated fats may not be as harmful as we once thought, and may even have some health benefits.

Incorporating some sources of saturated fat into a balanced diet can be part of a healthy eating pattern.