Let's talk about one of the most critical and often misunderstood components of heart health—and, indeed, the health of your entire body: fat. Fat—it’s delicious, and we've been told for decades that it’s dangerous. It’s the ultimate villain of food. We crave it, we don't fully grasp its complexity, we’ve heard horror stories about it, we try to avoid it, but we just can't seem to let it go. There’s a biological reason behind this craving: fat is vital for life. Every living organism needs fat because, at its core, everything is made of fat. Each cell in your body is coated with it. We don’t just enjoy it because it tastes incredible; it tastes incredible because it plays an incredibly crucial role in our bodies.
Without fat:
- Your brain won’t function correctly.
- Your immune system won’t fight diseases as effectively.
- Your body won’t produce the energy it needs.
- Your joints (and the rest of you) will feel like a car engine without lubricant.
- Vision, appearance, and even temperature regulation will begin to falter.
We’ve all heard about “good†fats and “bad†fats. Over the last fifty years, the definitions of these terms have shifted at least once, if not more. Eggs, butter, margarine, coconut oil, avocados, red meat, cheese—each of these, and many more, have been both celebrated and vilified 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. Depending on the temperature, it can be solid or liquid. Chemically speaking, fats are combinations of glycerol (what we call “triglyceridesâ€) and various fatty acids, which serve as fuel for both the body and the brain.
The term “fat†is often used loosely and interchangeably with “oils†and “lipids.†Technically, all fats are a subset 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, we refer to it as a “fat.â€
Now, buckle up, because we’re diving deeper into the details.
Saturated, Unsaturated, and Trans Fats:
**Saturated Fats:** These are fats saturated with hydrogen atoms. They include animal fats like cream, cheese, butter, and fatty meats, as well as certain vegetable products like coconut oil, cashews, and chocolate. Basically, things that taste amazing.
**Unsaturated Fats:** On the flip side, unsaturated fats lack hydrogen atoms. Don’t worry—they’re still great! In fact, unsaturated fats are not only tasty but are also the primary fats recommended for cardiovascular health. This category includes:
- **Monounsaturated Fats (MUFAs):** Found in abundance in olives, olive oil, nuts, nut oils, and avocados.
- **Polyunsaturated Fats (PUFAs):** Derived from both plants and animals, especially oily fish. That’s why fish oil supplements are often recommended for heart health.
**Trans Fats:** These are hydrogenated fats, meaning hydrogen molecules have been added to unsaturated fats. This transforms cheaper, plant-based oils into something that behaves like richer, solid fats. Examples include margarine, vegetable shortening, and partially hydrogenated oils found in cheap frying oils. Trans fats rarely occur naturally but have been around since the early 20th century when they were created to replace butter-fat and lard, which were scarce as populations grew. Hydrogenated fats were cheap, shelf-stable, and convenient, making them increasingly popular in processed foods like chips, candy, baked goods, and fast food. By the 1960s, processed vegetable fats had replaced animal fats as the dominant form used worldwide. Only recently has this trend begun to shift.
Cholesterol!
Fat is essential, yet for much of the last fifty years, we’ve tried to eliminate as much of it as possible from our diets. Why? By mid-century, heart disease rates were rising in the U.S. and other developed nations. Researchers found a link between high-fat diets and cardiovascular illnesses, leading to 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. They continued to focus on fat and cholesterol, trying to eliminate specific elements (like egg yolks) or study other cultures’ diets. Pharmaceutical solutions emerged, but heart disease remained the leading cause of death globally.
What is cholesterol? It’s not a fat but a “sterol,†a modified steroid and a lipid. It’s a structural component of animal cells, synthesized daily. An average 150-pound man produces about 1,000mg daily and has around 35,000mg in his system.
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 heart attacks.
- **HDL (High-Density-Lipoprotein):** Considered “good†cholesterol because it removes fats and cholesterol from cells, sending them to the liver for recycling or disposal.
Ancel Keys, an American scientist, largely shaped our fear of cholesterol. In the 1940s, he noticed a drop in heart disease rates in post-war Europe, attributing it to reduced animal-fat consumption. His research led to the “Seven Countries Study,†proving a link between cholesterol and heart attacks. By 1956, the American Heart Association warned against high-fat diets, and by 1961, Keys was on the cover of Time.
By the early 1960s, margarine became widespread. It wasn’t until the late 20th century that we began rethinking fats. Studies linked trans fats to 30,000 cardiovascular deaths annually by 1994, rising to 100,000 by 2006. Research showed they contributed to obesity, high blood pressure, diabetes, and heart disease.
Meanwhile, the natural foods movement revived interest in natural fats. Quality, natural fats are now recommended alongside reasonable consumption. The Mediterranean diet, defined by Keys in 1945, remains one of the healthiest. It emphasizes olive oil, legumes, whole grains, fruits, vegetables, fish, moderate dairy, and low meat intake.
Cholesterol isn’t evil, but balance is key. Supplements like fish oil have become a billion-dollar industry. Omega-3s help manage cholesterol levels, offering benefits easily.
Eat some cheese, enjoy fish, have a few nuts. Avoid excessive carbs and steer clear of fake butter. Common sense and good fats can keep us healthy and looking great.
Contributors: R. Cummings, A. Harmon
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