Saturated Fats

saturated fats lead to high cholesterol which leads to heart disease...


(I just wanted to toe the company line in case they were watching)

saturated fats lead to high cholesterol which leads to heart disease...


(I just wanted to toe the company line in case they were watching)

Yup and clogs the arteries from that solid fat...............England has just proposed to reduce saturated fat equal to an Olympic size swimming pool and the Companies are going to act to reduce that awful stuff and replace it with something that tastes better. It's called the Responsibility Deal Saturated Fat Reduction Pledge to lower heart disease and obesity. For example Nestle is going to reduce the saturated fat in Kit Kat bars by 38000 tons..........wonder what they are going to replace the fat with.

saturated fats lead to high cholesterol which leads to heart disease...


(I just wanted to toe the company line in case they were watching)

Yup and clogs the arteries from that solid fat...............England has just proposed to reduce saturated fat equal to an Olympic size swimming pool and the Companies are going to act to reduce that awful stuff and replace it with something that tastes better. It's called the Responsibility Deal Saturated Fat Reduction Pledge to lower heart disease and obesity. For example Nestle is going to reduce the saturated fat in Kit Kat bars by 38000 tons..........wonder what they are going to replace the fat with.

that's a good question. that comes from the chocolate, so I'm guessing corn starch as a filler with more flavoring and artificial stuff in the chocolate?

Well, whatever they do, it should be the opposite of what the USA has done.....seems obesity and heart disease is on the rise with similar action. The USA has reduced sat fat to 7%.......who knows when obesity is at 80% maybe they'll reduce saturated fat to 5%....we can only hope and pray.

Yeah, I know. This is the most common question ever but... saturated fats aren't bad for you. I always knew coconut oil or butter as good fats. Or am I wrong? Please enlighten me

Quick question for the OP - are you bored at the moment? I'm just curious because you seem to like posting "controversial" topics - Eg natural sugar last night now saturated fat. What next? Maybe low carb or have you already done that and I missed it.

Yeah, I know. This is the most common question ever but... saturated fats aren't bad for you. I always knew coconut oil or butter as good fats. Or am I wrong? Please enlighten me

Quick question for the OP - are you bored at the moment? I'm just curious because you seem to like posting "controversial" topics - Eg natural sugar last night now saturated fat. What next? Maybe low carb or have you already done that and I missed it.

Are you always this rude ? Don't like my question? Don't answer it.

Me rude? LOL if you think that's rude then you have a lot to learn........

I have yet to be convinced either way. I don't go out of my way to avoid saturated fats, but I generally stick to around 20g per day as a general rule. I have a family history of high LDL cholesterol and heart disease and dropping dead at relatively young ages from heart attacks...so I don't take any of this too lightly and just try to be as healthy as I can be.

Also, in as much as I've read, there are substantial differences in the saturated fat from animals vs plants...so not all saturated fats are created equal. Medium vs long chain...blah, blah, blah, blah....

I have yet to be convinced either way. I don't go out of my way to avoid saturated fats, but I generally stick to around 20g per day as a general rule. I have a family history of high LDL cholesterol and heart disease and dropping dead at relatively young ages from heart attacks...so I don't take any of this too lightly and just try to be as healthy as I can be.

And I can't think of a better reason to research this topic as much as you can......you may be surprised at what you find, I know I was, but it really has to be your journey. When I start to find myself the subject of confirmation bias I like to disprove that hypothesis by finding research that opposes it. It's a game I like to play.........sometimes it really screws with my head.

I've done a fair amount of research and ultimately just end up going in circles. I guess at this point I'm convinced that I don't have to go out of my way to cut it out completely or even make great efforts to reduce my consumption...it's not particularly a lot anyway...but I'm not convinced that I can just eat all the saturated fats I want with zero health consequences either.

I suppose I'm in an "it's just fine in moderation" mode like I am with pretty much everything else.

I would also add that I think part of the issue with the approach that has been taken in the U.S. has been an overall reduction in fat in general, not just the saturated variety. Low fat/no fat is a recipe for disaster in my estimation.

I have yet to be convinced either way. I don't go out of my way to avoid saturated fats, but I generally stick to around 20g per day as a general rule. I have a family history of high LDL cholesterol and heart disease and dropping dead at relatively young ages from heart attacks...so I don't take any of this too lightly and just try to be as healthy as I can be.

And I can't think of a better reason to research this topic as much as you can......you may be surprised at what you find, I know I was, but it really has to be your journey. When I start to find myself the subject of confirmation bias I like to disprove that hypothesis by finding research that opposes it. It's a game I like to play.........sometimes it really screws with my head.

I've done a fair amount of research and ultimately just end up going in circles. I guess at this point I'm convinced that I don't have to go out of my way to cut it out completely or even make great efforts to reduce my consumption...it's not particularly a lot anyway...but I'm not convinced that I can just eat all the saturated fats I want with zero health consequences either.

I suppose I'm in an "it's just fine in moderation" mode like I am with pretty much everything else.

I would also add that I think part of the issue with the approach that has been taken in the U.S. has been an overall reduction in fat in general, not just the saturated variety. Low fat/no fat is a recipe for disaster in my estimation.

No doubt, going in circles is par for the course, trust me. What really can mess with research is when something is associated with a disease like saturated fat is, which ultimately relies on correlation to make an argument. Researching saturated fat in a vacuum is another matter altogether, but we'll still see the need by many to still use correlation to make their point if it's one that is trying to find fault. Personally I can't find anything that directly links saturated fat to heart disease, and actually I find the opposite in many papers and where I've had a hard time making an argument. Of course moderation is key to any nutrient but when recommendations to continue to lower acceptable levels of saturated fat (from 10 to 7&) in 2010 can elevate other fats that may also have undesirable effects when over consumed, or replaced with refined carbs that can again have deleterious effects on certain health markers including cholesterol levels. .....balance is key and when the pendulum swings to much one way I get skeptical.

I have yet to be convinced either way. I don't go out of my way to avoid saturated fats, but I generally stick to around 20g per day as a general rule. I have a family history of high LDL cholesterol and heart disease and dropping dead at relatively young ages from heart attacks...so I don't take any of this too lightly and just try to be as healthy as I can be.

Also, in as much as I've read, there are substantial differences in the saturated fat from animals vs plants...so not all saturated fats are created equal. Medium vs long chain...blah, blah, blah, blah....

This^^ Research is still evolving, Long chain saturated fats are more unhealthy than medium chain. The medium chain is what is in Coconut oil. Some people can handle saturated fats better than others.

For me, it's been dark chocolate/coconut. The rest of my macros were pretty consistent.

My total was 109, and it was 138 at my last bloodwork and 140 the time before. Most of my immediate family (including 34 yo sister) are on meds for high cholesterol, so mine isn't just "good genetics".

I've raised my HDL from 29 to 60.

saturated fats lead to high cholesterol which leads to heart disease...


(I just wanted to toe the company line in case they were watching)

Yup and clogs the arteries from that solid fat...............England has just proposed to reduce saturated fat equal to an Olympic size swimming pool and the Companies are going to act to reduce that awful stuff and replace it with something that tastes better. It's called the Responsibility Deal Saturated Fat Reduction Pledge to lower heart disease and obesity. For example Nestle is going to reduce the saturated fat in Kit Kat bars by 38000 tons..........wonder what they are going to replace the fat with.

that's a good question. that comes from the chocolate, so I'm guessing corn starch as a filler with more flavoring and artificial stuff in the chocolate?

Well, whatever they do, it should be the opposite of what the USA has done.....seems obesity and heart disease is on the rise with similar action. The USA has reduced sat fat to 7%.......who knows when obesity is at 80% maybe they'll reduce saturated fat to 5%....we can only hope and pray.

What does this even mean? 7% of what..?

Caloric daily total I think

I personally had a marked improvement in my cholesterol levels by going out of my way to eat more plant sources of saturated fat. Don't know if it needed to be plant sourced, but I don't like butter, fatty meat or a lot of cheeses anyway. My cholesterol (total and HDL) was clinically low 2 yrs ago, and I've raised my cholesterol 30 points (31 of which by my HDL) with a cleanish IIFYM diet with focus on eating 15 or so g of saturated fat more than I was before.

And fwiw I eat like 32 oz of meat everyday, so just animal products don't raise MY cholesterol...I do eat a lot of fruit, vegetables and soluble fiber though.

Good for you.....32oz of meat everyday, that deserves some kind of award. Personally I normally eat a diet higher in fat and a little lower in carbs. I eat a boatload of seafood and local eggs, lamb, chicken, duck, goat but the beef sucks so I buy out of my area and mountains of vegetables and some fruit, and of course occasional treats. Since reconstructing my diet about 5 years ago my cholesterol has remained about the same as the number is concerned but mt HDL went from the low 60's to just over 100 and my LDL dropped. My triglycerides went from about 200 to the mid 30's. I'm not concerned basically and I have very little to no calcification, which is just confirmation that my pipes are clean.

I have yet to be convinced either way. I don't go out of my way to avoid saturated fats, but I generally stick to around 20g per day as a general rule. I have a family history of high LDL cholesterol and heart disease and dropping dead at relatively young ages from heart attacks...so I don't take any of this too lightly and just try to be as healthy as I can be.

Also, in as much as I've read, there are substantial differences in the saturated fat from animals vs plants...so not all saturated fats are created equal. Medium vs long chain...blah, blah, blah, blah....

This^^ Research is still evolving, Long chain saturated fats are more unhealthy than medium chain. The medium chain is what is in Coconut oil. Some people can handle saturated fats better than others.

Which isomers of saturated fat are unhealthy? Stearic acid which is considered a long chain fatty acid (n:18) that desaturates and metabolizes quickly into oleic acid which is a short chain monounsaturated fat with the same isomer location (n:18) and has shown to reduce LDL.....basically it's considered a good saturated fat if we're going to label things as good or bad.

I personally had a marked improvement in my cholesterol levels by going out of my way to eat more plant sources of saturated fat. Don't know if it needed to be plant sourced, but I don't like butter, fatty meat or a lot of cheeses anyway. My cholesterol (total and HDL) was clinically low 2 yrs ago, and I've raised my cholesterol 30 points (31 of which by my HDL) with a cleanish IIFYM diet with focus on eating 15 or so g of saturated fat more than I was before.

And fwiw I eat like 32 oz of meat everyday, so just animal products don't raise MY cholesterol...I do eat a lot of fruit, vegetables and soluble fiber though.

Honest question...do you believe it was the increase in plant sources of saturated fats or the mono-unsaturated fats in things like nuts, avocado, etc. I have seen similar results...a year ago my HDL was around 22 and now I'm at 50. Unfortunately, I can't really point to any one thing...I started eating more nuts and avocados and using more olive oil and avocado oil in my cooking...but I also quit smoking (was a 2-3 PAD smoker) and started a regular exercise regimen.

By the same token, my LDL levels have dropped significantly...about 35 points over 12 months time and I am now in the "healthy" range without meds. I also eat quite a lot of fruit, vegetables, and soluble fiber and I supplement with plant sterols. I eat beef or pork probably 3x weekly but otherwise eat a lot of chicken, salmon, mahi mahi, and lots of eggs...

I never know exactly what to make of all of this stuff other than I'm rockin' it thus far and will just continue on I suppose...

This link is pretty good information about LDL.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2014286/

I have yet to be convinced either way. I don't go out of my way to avoid saturated fats, but I generally stick to around 20g per day as a general rule. I have a family history of high LDL cholesterol and heart disease and dropping dead at relatively young ages from heart attacks...so I don't take any of this too lightly and just try to be as healthy as I can be.

Also, in as much as I've read, there are substantial differences in the saturated fat from animals vs plants...so not all saturated fats are created equal. Medium vs long chain...blah, blah, blah, blah....

This^^ Research is still evolving, Long chain saturated fats are more unhealthy than medium chain. The medium chain is what is in Coconut oil. Some people can handle saturated fats better than others.

Which isomers of saturated fat are unhealthy? Stearic acid which is considered a long chain fatty acid (n:18) that desaturates and metabolizes quickly into oleic acid which is a short chain monounsaturated fat with the same isomer location (n:18) and has shown to reduce LDL.....basically it's considered a good saturated fat if we're going to label things as good or bad.

Exactly...which isomers of saturated fat? Careful with the assumptions that are not in agreement with organic chemistry.

I could not tell you the exact breakdown anymore. Ive been out of college to long to remember. I'm a registered Dietitian so I have gone through organic Chem and all that fun stuff. However the saturated fats that are long chain have been shown to be "stickier" and are the ones that tend to stick to the walls of your veins/arteries....however like I said, research on this is still evolving and new information is coming out everyday. I have seen some people with perfect cholesterol levels, then they started using coconut oil/taking a coconut oil supplement and their cholesterol levels started to climb. That was the only change they made in their daily routine. So again everyone handles fats differently, saturated, long chain, medium chain or short chain. Depending on genetics and the persons body can contribute to cholesterol and in some it does not.

I agree with you when you said that the science is evolving. It is not uncommon to hear about people improving their LDL and HDL with a change in their diet by INCREASING natural fats, including the natural saturated fats. I am one of those people. And I refuse to be considered a rare snowflake. And there is more evidence in the scientific literature that certain fats, including saturated fats, which were once demonized, are now regarded as healthy and not a contributor to risk of heart disease.