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How Does Fat Affect Cholesterol?
Dr. Livingood
When it comes to dietary fat and cholesterol, the topic is often misunderstood. You’ve likely heard conflicting advice: the American Heart Association says one thing, while some doctors say another. It’s time to clear up the confusion once and for all. In this blog, I’ll break down the impact of fat on cholesterol and help you make informed choices that will lead you to better health.
Understanding Cholesterol
First, let’s take a step back and look at cholesterol itself. It’s often labeled as a dangerous substance, something that should be avoided at all costs because of its supposed connection to heart disease. But this idea is far from the truth.
Cholesterol is a vital substance for your body. In fact, it’s a precursor to many essential hormones, including estrogen and testosterone. Without cholesterol, these hormones wouldn’t exist. Every single cell in your body has a membrane made of—you guessed it—cholesterol. Without it, you would literally be a puddle on the ground, as your cells would have no structure.
Not only that, but cholesterol is a precursor for vitamin D and bile acids, both of which are necessary for breaking down fats in your body. And here’s the kicker: your brain is composed of 60–70% cholesterol. So, is cholesterol bad for you? No. In fact, it’s crucial for your survival.
The Real Issue: Oxidized Cholesterol
Cholesterol itself isn’t the problem. The real issue arises when cholesterol becomes damaged, or oxidized. This happens through a variety of factors, including the types of fats you consume. Oxidized cholesterol is what can lead to problems like coronary artery disease and an increased risk of heart disease.
In your body, 75% of the cholesterol is produced by your liver, and it’s not producing it to harm you—it’s producing it because your body needs it. When there’s damage to your cells, your body responds by sending more cholesterol to help repair them. So, the key here isn’t avoiding cholesterol, but rather avoiding the damage that triggers your body to produce excessive amounts of it.
How Dietary Fat Impacts Cholesterol
Now, let’s talk about the fat you eat. Dietary fat can either help or harm your cholesterol levels, depending on the type. For years, saturated fat has been demonized. This all started with a study conducted decades ago, which the researcher himself later admitted was flawed. Despite this, the medical community jumped on the bandwagon, and the idea that saturated fat causes heart disease has persisted ever since.
However, research has shown that there is no significant link between saturated fat and heart disease. In fact, pulling natural, healthy fats out of our diets and replacing them with processed, oxidized fats has contributed to the rise in heart disease.
A large-scale study of over 350,000 people found no association between saturated fats and heart disease. In moderation, naturally occurring saturated fats—like those found in coconut oil, olive oil, and certain animal products—can be beneficial to your cholesterol levels.
Healthy Fats That Improve Cholesterol
Certain fats can actually improve your cholesterol profile. These include:
- Coconut oil
- Olive oil
- Flaxseeds
- Chia seeds
- Grass-fed meats
These types of fats increase your HDL cholesterol (the “good” kind) while lowering your LDL cholesterol (the “bad” kind). HDL cholesterol helps remove LDL cholesterol from your arteries, reducing your risk of heart disease.
One indicator that saturated fat isn’t harmful? It’s found in breast milk. That’s right—mother’s milk contains saturated fat, and it’s essential for a baby’s growth and development.
Fats to Avoid
On the other hand, the fats you want to avoid are the processed, man-made varieties. These include trans fats, which are created by taking vegetable oils and processing them in a factory. This process oxidizes the fats, turning them into something harmful for your body.
Common oils that fall into this category include:
- Vegetable oil
- Safflower oil
- Sunflower oil
These oils are highly processed and create oxidized cholesterol in your body, increasing your risk of heart disease. When you consume these oils, you’re consuming damaged fats that can cause inflammation and lead to various health problems.
The Key to Managing Cholesterol
The takeaway here is simple: it’s not cholesterol itself that’s the issue—it’s the damage to your cells and the types of fats you consume. Your body will naturally produce the cholesterol it needs as long as you stop causing damage by making poor dietary choices.
By eating real, naturally occurring fats and avoiding man-made trans fats, you can improve your cholesterol levels and reduce your risk of heart disease.
Final Thoughts
Managing cholesterol isn’t about avoiding fat altogether. It’s about making smart choices. Focus on incorporating healthy, natural fats into your diet while steering clear of processed oils. Your body knows how to handle cholesterol, as long as you stop damaging it through poor dietary habits.
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