Let’s talk about one of the most misunderstood and crucial components of not just heart health, but overall bodily wellness: fat. Fat. It's undeniably delicious, yet for decades we've been told it's dangerous—this is the quintessential "bad guy" of food. We're drawn to it, yet we don't fully grasp its importance. We've been warned about its negative effects, yet we can't seem to resist. There’s a biological reason for this craving though—it’s essential for life. Every living organism needs fat, because every living organism is essentially made of it. Every single cell in your body is wrapped in fat. Sure, it tastes amazing, but that’s because it plays an incredibly vital role in our bodies.
Without fat:
Your brain won't function correctly.
Your immune system won't fight diseases efficiently.
Your body will struggle to produce adequate energy.
Your joints—and the rest of you—will feel stiff, like a motor deprived of lubrication.
Vision, physical appearance, and even body temperature regulation will begin to falter.
We’ve all heard about “good†fats and “bad†fats. Over the past half-century, the definitions of these terms have shifted at least once, if not more. Eggs, butter, margarine, coconut oil, avocados, red meat, cheese—they’ve all been celebrated and condemned in equal measure as our understanding of fats and their impact on health has evolved.
So, what exactly is fat?
In simple terms, fat is an essential nutrient compound that doesn’t dissolve in water and is either solid or liquid depending on the temperature. Chemically speaking, fats are formed by combining glycerol (forming a "triglyceride") with various fatty acids, which serve as fuel for both the body and the brain.
Now, the term "fat" is used rather loosely. It’s often interchanged with "oils," "fats," and "lipids." Technically, all fats fall under the broader category of lipids, which are molecules used for energy storage, cellular communication, and structural purposes. If the fat remains liquid at room temperature, we call it an "oil"; if it’s solid, it’s referred to as "fat."
Hang on tight, because we’re diving deeper...
Saturated, Unsaturated, and Trans Fats
Saturated fats are those that are "saturated" with hydrogen atoms. These include animal fats like cream, cheese, butter, and fatty meats, as well as certain plant-based items like coconut oil, cashews, and chocolate. Basically, things that taste fantastic!
Unsaturated fats, on the flip side, lack hydrogen atoms. Don’t worry—they’re still fantastic! In fact, unsaturated fats are not only tasty but also the primary fats recommended for cardiovascular health. This group includes:
Monounsaturated Fats (MUFAs), found in abundance in olives, olive oil, nuts, nut oils, and avocados.
Polyunsaturated Fats (PUFAs), present in both plants and animals, especially in oily fish. This is why fish oil supplements are often recommended for heart health.
Trans fats are hydrogenated fats, meaning hydrogen molecules have been artificially added to them. This turns cheaper, liquid plant oils into solids that resemble rich, creamy fats. Margarine, vegetable shortening, and partially hydrogenated fats in fried foods fall into this category. Trans fats rarely occur naturally but have been around since the early 1900s, starting with Crisco in 1911.
Hydrogenated fats were developed in the early 20th century to create more solid fats as a substitute for butter and lard, which were scarce relative to growing populations. They were also cheaper, shelf-stable, and easy to use straight out of the fridge. Their affordability and convenience made them increasingly popular across the food industry. By the 1960s, processed vegetable fats had surpassed animal fats as the dominant form used globally. For a long time, if it contained fat, it likely contained trans fat. Only recently has this trend begun to shift.
Cholesterol!
Fat is essential, yet for much of the last fifty years, we’ve been trying to cut as much fat as possible from our diets. Why? By mid-20th century, heart disease rates in the U.S. and other developed nations surged. Researchers linked high-fat diets to increased cardiovascular illnesses, prompting advice to reduce fatty foods. Meanwhile, the rise of hydrogenated fats and fat substitutes provided alternatives. Despite more low-fat and diet foods becoming available, heart disease rates kept climbing.
Researchers were puzzled. Assuming fat and cholesterol were the main culprits, they looked for solutions:
Eliminate specific foods—“yolks out, whites in!â€
Study other cultures’ diets—“a glass of red wine daily and you can eat all the cheese you want!â€
Turn to pharmaceuticals—“one pill a day, blah, blah, blah…â€
Some progress was made, but heart disease remained the leading cause of death worldwide, partly due to rising rates in developing countries adopting our lifestyle and eating habits.
So, what is cholesterol and why are we so afraid of it?
Cholesterol isn’t a fat itself; it’s a “sterol†(a modified steroid). It’s an essential component of animal cells and thus...a lipid! While not a fat, cholesterol is part of all animal fat structures. Your body synthesizes about 1,000mg of cholesterol daily, maintaining roughly 35,000mg in your system at any given moment.
There are two types of cholesterol:
LDL (Low-Density-Lipoprotein): Often called “bad†cholesterol because it contributes to artery hardening (atherosclerosis), leading to hypertension and potential blockages—heart attacks.
HDL (High-Density-Lipoprotein): Typically seen as “good†cholesterol because it removes fats and cholesterol from cells and sends them to the liver for recycling or disposal. Higher HDL levels correlate with fewer cardiovascular issues.
How did we come to demonize cholesterol and avoid animal fats altogether? Much of it is thanks to one man—Ancel Keys.
Ancel Keys, an American scientist, noticed in the 1940s that post-war Europe saw a sharp drop in cardiovascular disease. He hypothesized that reduced animal-fat consumption due to scarcity lowered cholesterol levels and contributed to this decline. In 1947, he began studying Minnesota businessmen, leading to the groundbreaking “Seven Countries Study.†This study was the first major research to show a clear link between cholesterol levels and heart attack/stroke risks.
Early findings showed a strong correlation, prompting the American Heart Association to warn people in 1956 that diets high in butter, lard, eggs, and beef would lead to coronary heart disease. People listened. By 1961, dietary habits were shifting, and Keys graced the cover of Time Magazine.
By this time, hydrogenated fats were already widely used. But this research solidified their dominance. There was now a medical justification for promoting trans fats. By the early 1960s, margarine was king. It took four decades for our ideas about "good" and "bad" fats to shift significantly.
Fat, Your Heart, and You!
By the late 20th century, with heart disease still a major concern, researchers revisited trans fats. A 1994 study estimated 30,000 cardiovascular deaths annually were tied to trans fat consumption. By 2006, this number rose to 100,000.
Research increasingly showed that high trans fat intake could lead to numerous health issues, including obesity, hypertension, diabetes, and overall heart disease risk.
A 2007 study by the New York Department of Health found that high trans fat diets contributed to these problems. In East Harlem, where fast food and bodegas dominated, 31% of adults were obese compared to 22% citywide and just 9% in the affluent Upper East Side.
Meanwhile, the natural foods movement was gaining traction. More people sought natural fats over artificial ones. Ideas began to change again.
Where does this leave us? What are our "good" fat options?
Current research suggests returning to basics: consume quality, natural fats in moderation while avoiding artificial or heavily processed ones. In other words, eat real food, not too much. Have an avocado and an egg or two, skip the margarine. Good fats in, bad fats out.
These dietary habits yield big rewards. Fat is essential, and moderately increasing "good" fat intake improves weight, mobility, cognitive function, and even skin and hair appearance. Interestingly, these guidelines also help reverse cardiovascular issues we initially aimed to solve by cutting fat.
Have you heard of the "Mediterranean Diet"? Ancel Keys outlined this diet in 1945, and it remains one of the healthiest in the world.
That’s right. Before he even launched his landmark research, he proposed a diet plan so impactful Oprah discussed it. (He also invented the military’s K-Rations and lived to be 100. Not bad for a nutritionist.)
The Mediterranean diet emphasizes "good fats in, bad fats out." Inspired by Greece, Spain, and southern Italy, it features high olive oil consumption, legumes, whole grains, fruits, vegetables, moderate fish intake, limited dairy, moderate wine drinking, and low meat consumption. It’s low in saturated fat but high in MUFAs and PUFAs, plus fiber, antioxidants, and moderate salt.
The Mediterranean diet highlights a paradox: despite higher fat consumption, people in these regions have lower cardiovascular disease rates than in places like the U.S., where similar fat levels exist. This is largely due to high unsaturated fat intake moderating cholesterol levels.
Cholesterol isn’t the villain we once thought, but balance is key. These dietary guidelines offer the best path forward, but when these options aren’t feasible, supplements can help. Fish oil supplements have become a billion-dollar industry in the last decade for this reason, offering effective PUFAs to manage cholesterol levels.
Final Thoughts
Enjoy some cheese, have some fish. Snack on cashews, skip the steak. Limit carbs, choose butter alternatives. Whether through diet or supplements, aim for good fats, avoid bad ones. Using common sense and enjoying tasty foods can help us live longer, keep our hearts healthy, and look great along the way.
(At least we’ll get some butter in the process.)
Contributors: R. Cummings, A. Harmon
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