As cardiologists, we deal with issues related to heart health on a daily basis. One of the most common discussions we have with our patients is about the role of fat in their diet.

There are many myths surrounding fat and its effects on the human body, and it can be hard for patients to know what to believe. In this article, we’ll take a closer look at some of the most common myths about fat and provide a cardiologist’s perspective based on current medical research.

Myth #1: All Fats Are Bad

Many people equate “fat” with “unhealthy,” but this couldn’t be further from the truth. In fact, our bodies need certain types of fat to function properly.

Unsaturated fats, such as those found in nuts, seeds, and avocados, are actually beneficial for heart health. Studies have shown that diets high in unsaturated fats can help lower cholesterol levels and reduce the risk of heart disease.

Myth #2: All Saturated Fats Are Bad

Saturated fats, on the other hand, have been linked with an increased risk of heart disease. However, it’s important to note that not all saturated fats are created equal.

Some sources of saturated fat, such as red meat, have been linked with negative health effects, while others, such as coconut oil, have been touted as “healthy” fats. The truth is, the research on saturated fats is complex and still evolving. As a general rule, it’s a good idea to limit your intake of saturated fats from animal sources and focus on getting your healthy fats from plant-based sources.

Myth #3: Fat Makes You Fat

The belief that consuming fat leads to weight gain has been around for decades. However, research has shown that this is not necessarily the case. In fact, studies have found that diets high in healthy fats can actually help with weight loss.

Fats help you feel fuller for longer, which can lead to reduced calorie intake overall. Additionally, they play an important role in regulating metabolism and hormone levels, which can impact your body’s ability to burn fat.

Myth #4: Low-Fat Diets Are Best for Heart Health

For years, the standard advice for heart health was to follow a low-fat diet. However, recent research has challenged this notion.

In a large-scale study published in the journal The Lancet, researchers found that people who followed a low-fat diet actually had a higher risk of cardiovascular disease than those who consumed more healthy fats. This doesn’t mean that you should start consuming large quantities of unhealthy fats, but it does suggest that a moderate intake of healthy fats can be beneficial for heart health.

Myth #5: All Plant-Based Fats Are Healthy

Just because a fat comes from a plant doesn’t necessarily mean it’s healthy.

For example, many processed plant-based products, such as certain types of vegan cheese or margarine, are high in unhealthy fats and should be consumed in moderation. Additionally, some plant-based oils, such as palm oil, have been linked with negative health effects and should be avoided if possible. When it comes to choosing healthy plant-based fats, focus on whole food sources such as nuts, seeds, and avocados.

Myth #6: Cholesterol Is the Enemy

For decades, cholesterol was considered public enemy number one when it came to heart health. However, recent research has shown that cholesterol may not be as big of a problem as we once thought.

While high levels of “bad” cholesterol (LDL) can increase the risk of heart disease, other factors, such as inflammation and insulin resistance, may play a bigger role in heart health. Additionally, “good” cholesterol (HDL) has been shown to have protective effects on the heart.

Rather than focusing solely on cholesterol levels, it’s important to take a holistic view of heart health and consider all of the factors that can contribute to disease.

Myth #7: All Fats Should Be Avoided After a Heart Attack

If you’ve had a heart attack, you may be told to avoid all fats as part of your recovery plan. However, this advice is outdated and can actually be harmful.

Healthy fats, such as those found in fish and nuts, can be beneficial for heart health and should be included as part of a balanced diet. Additionally, some fats, such as those found in red meat and processed foods, should be limited or avoided altogether.

The key is to work with your healthcare team to create a personalized plan that takes your individual needs and health history into account.

Myth #8: Fat-Free Foods Are Healthier

Foods labeled as “fat-free” or “low-fat” have become increasingly popular in recent years, but they may not be as healthy as you think.

In many cases, these products are high in sugar or other additives to enhance flavor, which can actually be worse for your health than a product that contains natural healthy fats. Additionally, many fat-free or low-fat products have been highly processed, which can strip them of important nutrients. When it comes to choosing healthy foods, focus on whole, minimally processed options.

Myth #9: Fat Makes You Feel Sluggish

Have you ever felt sluggish after consuming a meal high in fat? While it’s true that consuming large quantities of unhealthy fats can lead to feelings of lethargy, healthy fats can actually have the opposite effect.

Studies have shown that diets high in healthy fats can increase energy levels and improve mental clarity. Additionally, healthy fats play an important role in the production of hormones and neurotransmitters that regulate mood and energy levels.

Myth #10: Everyone Should Follow a Low-Fat Diet

While a low-fat diet may be beneficial for some individuals, it’s not a one-size-fits-all solution. Every person’s body is different, and what works for one person may not work for another.

Rather than following a strict diet plan, it’s important to focus on consuming a variety of whole, minimally processed foods that nourish your body and support your overall health.

Conclusion

When it comes to fat, there are a lot of myths and misconceptions out there. As cardiologists, we encourage our patients to take a holistic approach to their health and consider all of the factors that can impact heart health.

While it’s important to limit your intake of unhealthy fats, it’s equally important to consume healthy fats from whole, minimally processed sources. By focusing on a balanced, nutrient-dense diet, you can help reduce your risk of heart disease and improve your overall health.