For years, people have been told that saturated fat is bad for heart health. But modern research shows that the link between fat and health is more complex. Instead of labelling fats as "good" or "bad," it's important to understand how different types of fat affect the body.

Saturated vs. Unsaturated Fats‍

To understand how fat affects our health, we need to look at the different types of fat, how they interact with the body, and how the structure of the foods we eat can change their impact.

Understanding Different Types of Fat

Not all fats are the same. Here’s a simple breakdown:

• Saturated fats – Found in foods like butter, cheese, red meat, and tropical oils (such as coconut oil). Eating too much, especially alongside a diet high in ultra-processed foods, can raise LDL cholesterol (sometimes called "bad" cholesterol) and triglycerides.
• Unsaturated fats – These include:
  
  • Monounsaturated fats – Found in olive oil, avocados, and nuts.
  • Polyunsaturated fats – Found in oily fish, seeds, and some plant oils.
    These fats are linked to better heart health and improved cholesterol levels.

Here’s an important thing to note: most foods containing fat naturally contain a mix of saturated and unsaturated fats. For example:

• Olive oil, known for its monounsaturated fats, still contains around 14% saturated fat.
• Avocados are high in unsaturated fats, but around 15% of their fat content is saturated.
• Cheese, often considered a source of saturated fat, also includes unsaturated fats that are beneficial to our health..
• Pumpkin seeds are a rich source of unsaturated fats, but 20% of their fat content is saturated.

The Role of Food Structure (or Food Matrix)‍

The structure of the food we eat - known as the food matrix - affects how its nutrients interact with our body. Here are a few examples:

• Dairy products like cheese and yoghurt, despite being higher in saturated fat, might have a neutral or even protective effect on heart health. This is because they contain beneficial nutrients such as protein, calcium, and probiotics, which can help balance out the effects of saturated fat.
• Processed foods like pies, pastries, and crisps often contain added saturated fats, refined carbs, and sugars. These combinations make them much more harmful to heart health.

This shows that where our saturated fat comes from matters. For example, saturated fat from nutrient-rich foods like live yoghurt or kefir is quite different from the saturated fat found in ultra-processed foods.

Context Matters:

For many years, saturated fat was strongly linked to a higher risk of heart disease. These connections were mainly based on older studies, such as the Seven Countries Study, which suggested that higher intake of saturated fat was associated with higher rates of heart disease.

One major issue with these studies is that they relied on self-reported information, where participants had to remember what they ate and did over long periods of time. This method can be inaccurate because memory isn't perfect, and people might unintentionally or even intentionally misreport their habits, especially in healthcare settings. Over time, these errors can lead to conclusions that don't fully capture the true relationship between saturated fat and heart disease.

Also, by focusing on incomplete data and not considering other factors like overall diet quality, physical activity, and lifestyle habits, these studies may have oversimplified the complex link between nutrition and health.

For example:

• Dietary patterns: People consuming more saturated fat may also have diets higher in sugar, processed foods, and refined carbohydrates, which are independently linked to poor heart health.
• Lifestyle factors: Those consuming higher levels of saturated fat may also be less physically active, smoke, drink more alcohol or engage in other behaviours that impact overall health.

By not fully considering these other factors, early research likely overstated the role of saturated fat, leading to widespread beliefs that don’t fully capture the complexity of how our overall diet and lifestyle affect heart health.

Summary‍

The advice around fat isn’t as straightforward as it once seemed, and completely avoiding saturated fat may not be necessary. However, it’s still important not to consume too much. Many foods contain a mix of saturated and unsaturated fats, so it's important to focus on the overall balance of fats in your diet. By prioritising unsaturated fats, eating a variety of plant-based foods, cutting down on processed foods, and enjoying foods high in saturated fats in moderation, you can help support better cholesterol levels, lower triglycerides, and improve heart health.