Let’s take a closer look at one of the most critical—and frequently misunderstood—elements of not just heart health, but the health of your entire body: fat. Fat—it’s undeniably delicious, and for decades we’ve been told it’s dangerous. It’s the ultimate villain of food. We crave it, we don’t fully grasp its role, we’ve heard horror stories about it, we try to avoid it, but we just can’t seem to resist. Here’s the thing: there’s a biological reason behind that desire. Fat is absolutely essential for life. Every living organism needs fat because everything we are is essentially made of it. Each and every cell in your body is encased in fat. It’s not just that it tastes incredible; it tastes incredible because it’s incredibly vital.
Without fat:
Your brain can't function correctly.
Your immune system won’t be as effective at fighting diseases.
Your body won’t produce the energy it needs.
Your joints, along with the rest of you, will feel stiff and sore, like a car engine without oil.
Vision, skin health, even regulating body temperature—all begin to deteriorate.
We’ve all heard about “good†fats versus “bad†fats. Over the course of our lives, the definitions of these terms have shifted at least once, sometimes more. Foods like eggs, butter, margarine, coconut oil, avocados, red meat, and cheese have alternately been celebrated and condemned over the past fifty years as our knowledge 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. Depending on the temperature, it can be either solid or liquid. Chemically speaking, fats are formed by combining glycerol (the basis of triglycerides) with various fatty acids, which serve as fuel for both the body and the brain.
The term “fat†is often used broadly. It’s frequently interchangeable with “oils,†“fats,†and “lipids.†Technically, all fats fall under the larger category of lipids, which are molecules used for energy storage, cellular communication, and building cells. If the fat remains liquid at room temperature, we call it an “oilâ€; if it’s solid, it’s more accurately referred to as a “fat.â€
Now, hold on, because we’re diving deeper into this topic.
SATURATED, UNSATURATED, AND TRANS FATS
SATURATED – This may sound complicated, but it’s fairly straightforward. “Saturated†fats are those that are fully covered—or “saturatedâ€â€”with hydrogen atoms. Examples include animal fats like cream, cheese, butter, and fatty meats, as well as certain plant-based products such as coconut oil, cashews, and chocolate. In short, these are the things that taste amazing. (Mmmmm… hydrogen.)
UNSATURATED – “Unsaturated†fats, on the other hand, lack hydrogen atoms. But don’t worry—they’re still fantastic! In fact, unsaturated fats are not only tasty but are also the primary fats recommended for cardiovascular health. This group includes:
Monounsaturated Fats (MUFAs): Found in abundance in olives, olive oil, nuts, peanut oil, nut butters, and avocados.
Polyunsaturated Fats (PUFAs): Derived from both plants and animals, especially oily fish. Fish oil supplements, for instance, are often taken for heart health.
TRANS FATS – Trans fats are artificially created by adding hydrogen molecules to unsaturated fats, transforming them into solids. This allows cheaper, plant-based oils to mimic the texture of richer, creamier fats. Common examples include margarine, vegetable shortening, and partially hydrogenated oils used in cheap frying. While naturally occurring trans fats are rare, this type of fat has been around for over a century. (The first hydrogenated fat product? Crisco! Introduced in 1911.)
Hydrogenated fats were developed in the early 20th century to provide a cheaper, shelf-stable alternative to butter and lard, which were in shorter supply. They were also convenient to use straight out of the fridge. Their affordability and versatility made them increasingly popular in the food industry, appearing in everything from chips and candy to baked goods and fast food. By the 1960s, processed vegetable fats had replaced animal fats as the dominant choice worldwide. For a long time, if it contained fat, it likely contained trans fat. It wasn’t until recently that trends began shifting.
CHOLESTEROL!
Fat is crucial, yet for most of the last fifty years, we’ve been trying to cut it out of our diets as much as possible. Why? By mid-century, the rate of heart disease in the U.S. and other developed nations began rising significantly. Researchers linked high-fat diets to cardiovascular illnesses, prompting advice to reduce fatty foods. Meanwhile, the rise of hydrogenated fats and fat substitutes offered alternatives. Despite more low-fat and diet foods becoming available, heart disease rates kept climbing.
Experts were puzzled. Still blaming fat and cholesterol, they searched for solutions:
Eliminate specific foods: “Egg whites only!â€
Study other cultures: “Red wine daily, cheese unlimited!â€
Turn to pharmaceuticals: “Take a statin and call me in the morning!â€
Some progress was made, but the problem persisted. Heart disease remains the leading cause of death globally, especially in developing countries adopting Western lifestyles.
What is cholesterol, then? Cholesterol isn’t a fat; it’s a “sterol†(a modified steroid). It’s an essential component of animal cell membranes and, yes, it’s a lipid. Although it’s not a fat, cholesterol is part of all animal fat structures. Your body produces about 1,000 mg daily, with 35,000 mg circulating at any given time.
There are two types of cholesterol:
LDL (Low-Density-Lipoprotein): Often called “bad†cholesterol because it contributes to artery hardening, raising blood pressure and increasing heart attack risk.
HDL (High-Density-Lipoprotein): Known as “good†cholesterol because it removes fats and cholesterol from cells and sends them to the liver for disposal. Higher HDL levels correlate with fewer cardiovascular issues.
How did we come to fear cholesterol and reject animal fats? Much of it traces back to one man: Ancel Keys.
Keys, an American scientist, noticed a sharp drop in cardiovascular disease in post-war Europe. He hypothesized that reduced animal fat intake lowered cholesterol levels, contributing to this decline. Starting in 1947, he conducted a study of Minnesota businessmen that evolved into the “Seven Countries Study,†the first major research linking cholesterol to heart attacks and strokes.
By 1956, the American Heart Association warned against high-fat diets, citing butter, lard, eggs, and beef. People listened. Keys appeared on the cover of Time magazine in 1961. Hydrogenated fats were already widespread, but Keys’ findings solidified their dominance. Margarine became king by the 1960s. It took forty years for attitudes toward fats to shift.
FAT, YOUR HEART, AND YOU!
By the late 20th century, despite ongoing heart disease concerns, researchers revisited trans fats. A 1994 study linked 30,000 annual cardiovascular deaths to trans fat consumption. By 2006, that number climbed to 100,000.
Research consistently showed that high trans fat intake increased risks of obesity, hypertension, diabetes, and heart disease. A 2007 study in East Harlem revealed that 31% of adults were obese compared to 22% citywide and 9% in wealthier neighborhoods. Meanwhile, the natural foods movement gained traction, sparking renewed interest in natural fats.
Where does this leave us? Focus on quality, natural fats in moderation while avoiding artificial ones. Have an avocado and an egg, skip the margarine. These dietary changes improve weight, mobility, cognition, and appearance. Surprisingly, they also help reverse the very issues we sought to solve by cutting fat.
Have you heard of the Mediterranean Diet? Ancel Keys introduced it in 1945. Today, it remains one of the healthiest diets globally. Before his groundbreaking cholesterol research, Keys outlined a diet so impactful Oprah discussed it. (He also invented K-rations and lived to 100. Nutritionist, indeed.)
The Mediterranean diet emphasizes olive oil, legumes, whole grains, fruits, vegetables, moderate fish, cheese, yogurt, and wine, with limited meat. It’s low in saturated fat, high in MUFAs and PUFAs, plus fiber, antioxidants, and salt. Despite high fat intake, regions like Greece and Spain have lower heart disease rates than the U.S., thanks to unsaturated fats moderating cholesterol levels.
Cholesterol isn’t the enemy we once thought. Balance is key. These dietary guidelines are ideal, but supplements like fish oil offer a practical alternative. Omega-3s manage cholesterol effectively, making supplements a billion-dollar industry.
THE FINAL WORD
Enjoy some cheese, fish, and cashews. Limit red meat. Cut carbs, swap butter. Whether through diet or supplements, aim for good fats, avoid bad ones. With common sense and a taste for excellence, we can all live longer, healthier lives. And yes, butter will still be there along the way.
Contributors: R. Cummings, A. Harmon
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