The Truth About Saturated Fat

Lately, many people seem to be less cautious about avoiding saturated fat and even choose higher fat options more often. Why are individuals making this switch? Is saturated fat good for us now? It can be difficult to differentiate facts from fiction, especially with all the new nutrition information in the media. But don’t go reaching for the butter just yet. A recent study finds limiting saturated fat is still best for heart health.

Researchers at the Harvard T.H. Chan School of Public Health followed 125,000 men and women for 30 years. The participants did not have diabetes, cardiovascular disease or cancer at baseline. Researchers assessed the participants' diets through food frequency questionnaires every four years. Over thirty years, they found approximately 7,600 cases of coronary heart disease (CHD).

The researchers found that participants who replaced five percent of their saturated fat intake with polyunsaturated fats had a 25 percent lower risk of developing CHD. Those who replaced some saturated fat with monounsaturated fats had a 15 percent lower risk. Finally, those who replaced five percent of their saturated fat intake with whole grains had a nine percent lower risk of developing CHD.

The team concluded that replacing saturated fats with unsaturated fats lowers the risk of CHD, however, replacing saturated fats with refined carbohydrates does not provide the same benefit. Frank Hu, the senior author of the study states, “In terms of heart disease risk, saturated fat and refined carbohydrates appear to be similarly unhealthful.”

Bottom Line: Saturated fat is associated with an increased risk for heart disease. You can replace saturated fat with healthy fats to reduce health risks; however, remember to consider the overall dietary picture -- saturated fats are just one piece of the puzzle. Heart healthy fats include avocado, fatty fish, olive oil, nuts, seeds and nut butter. 

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