Is a low fat diet making your cholesterol worse?
Are you confused about fat in your diet?
Trust me, so are millions of other people. But if you love butter like me, do not worry, I got good news.
First, let’s get a bit nerdy and dive into the science of it.
If your cholesterol is higher than ideal (which also is a debatable topic), a low fat diet can actually increase the risk of cardiovascular disease.
What does that mean?
It has been shown that low-fat diets lowered HDL levels without affecting LDL levels (read here). And if the HDL is lowered, the risk for cardiovascular disease is actually increasing.
On the other hand, high fat diets consistently improve HDL levels. HDL is an antioxidant and anti-inflammatory, and thus reduces blood vessel injury. It also helps to keep blood vessels dilated and thus promotes better blood flow.
Also remember that cholesterol, as a steroid, is found in every cell of the body. It’s a critical component of cell membranes, controlling membrane fluidity, and it functions as a natural cell membrane protector.
It is also protective against cancer and other free-radical induced diseases and as such, cholesterol levels at the higher end of the functional range are actually protective.
To view your cholesterol levels from a functional perspective click here.
Now back to the fat in your diet.
There are 3 main categories of fats: Monounsaturated, Polyunsaturated (PUFA) and Saturated.
Monounsaturated fats are your olive oils, avocado oils and avocados. Use these for taste after cooking.
Polyunsaturated fats are highly unstable, always liquid, made of nuts and seeds like canola, safflower, walnuts, sunflower, peanut, corn, soy and cottonseed. NEVER EAT THESE as they cause oxidative damage.
Saturated fats are the most stable fats and do not go rancid. They are safe at higher temperatures and very resilient to oxidation. They boost your metabolism, support satiation and slow down the absorption of carbs. Include these in your meals to create balance! Butter, ghee, tallow, MCT and coconut oil are all great examples.
So while most people still associate butter with increased blood cholesterol, I use it generously in my diet.
Saturated fats themselves do not cause heart disease or make us fat, and here are a few more reasons we need them:
Aid in absorption of vitamins A D E K
Provide a source of energy
Cushion and protect organs
Plays a role in brain development
Are building blocks of cell membranes and hormones
Fat should be eaten in balance with other macronutrients, and that can look different for everyone.
If you’re ready to partner with someone to guide you on every step towards feeling better click here.
Stay healthy and nourished,
Kate Zapata