If you’ve been scrolling social media lately, you’ve probably seen people replacing vegetable oils with suet, going full-on carnivore diets, or loading up on proteins from steak and bacon. With so much conflicting nutritional advice, it’s easy to wonder: are saturated fats actually bad for you, or is this an outdated way of thinking?
Here’s the deal: Contrary to what some influencers claim, the science on saturated fat and heart health is pretty clear. Saturated fat raises your LDL cholesterol – the cholesterol that builds up in your arteries and increases your risk of heart disease (1). And while it’s important to meet your protein goals, many popular protein sources are loaded with saturated fat.
Let’s break down what you need to know.
What saturated fat does to your body
Saturated fat is a type of fat found primarily in animal products such as beef and pork, skin-on poultry, butter, cheese and whole dairy products, as well as tropical oils such as coconut and palm oil (2). When you eat foods high in saturated fat, your body produces more LDL cholesterol – often called “bad” cholesterol (4).
Here’s why this matters: LDL cholesterol can build up in the walls of your arteries and form plaques that narrow blood vessels, a condition called atherosclerosis (1)(5). Over time, this increases the risk of heart attack and stroke. Research consistently shows that replacing saturated fatty acids with unsaturated fatty acids (such as those found in olive oil, nuts, and fish) reduces the risk of cardiovascular disease (1).
“The connection between saturated fat and heart disease is neither new nor controversial among scientists,” says Denise Hernandez, MS, RD, LD. “A link has been found between people who reduce saturated fat in their diet and a lower risk of heart disease.”
The mechanism is simple: Saturated fat reduces the number of LDL receptors in your liver, meaning your body eliminates less LDL cholesterol from your bloodstream (6). More circulating LDL means it has more opportunity to oxidize and get stuck in artery walls, triggering inflammation and plaque formation (5).
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The protein-saturated fat compound
It’s important to get enough protein – it helps you feel full, supports muscle mass, and keeps your body functioning well. But here’s the catch: Many popular high-protein foods are also high in saturated fat.
Red meat (beef, pork, lamb) contains saturated fatty acids. Processed meats such as bacon, sausage, and hot dogs contain high amounts of saturated fat and sodium (7). Full-fat dairy products, another source of protein, provide calcium and protein as well as saturated fatty acids (2).
“I see many clients who are focused on meeting protein goals but don’t realize that they’re also consuming way more saturated fat than they need,” says Hernandez. “The good news is that you can meet your protein needs while controlling your saturated fat intake.”
The solution? Vegetable proteins. Foods like beans, lentils, chickpeas, tofu, tempeh, and edamame provide plenty of protein with little to no saturated fat (3). For example, one cup of cooked lentils provides about 18 grams of protein and virtually no saturated fat or sodium (8).
Even if you’re not a vegetarian, replacing some of your animal protein with plant protein can make a real difference to your heart. Studies show that replacing red meat with plant proteins reduces the risk of cardiovascular disease (8).
Current guidelines and what they mean for you
The American Heart Association recommends limiting saturated fat to less than 6% of your total daily calories (2). For someone consuming 2,000 calories per day, that’s about 13 grams of saturated fat.
To put that in perspective, a single tablespoon of butter contains 7 grams of saturated fat. A 4-ounce serving of beef may contain 5 grams or more (8). It adds up quickly, which is why most American adults consume more saturated fat than recommended (2).
Bottom line: While you don’t need to eliminate saturated fat completely, keeping it under control is important for long-term heart health. The carnivore diet and suet trend don’t change that – they just add more saturated fat to your plate.
Smart swaps for heart health
Making heart-healthy choices doesn’t mean sacrificing taste or satisfaction. Here are some easy swap options:
- Instead of butterTry using olive oil or avocado oil for cooking. Both are high in unsaturated fats, which can actually improve your cholesterol levels when used in place of saturated fats.
- Swap out fatty cuts of meat for leaner options like skinless chicken breasts, fish (especially salmon, trout, or mackerel), or plant-based proteins. If you eat red meat, choose lean meat and trim any visible fat.
- Choose low-fat or fat-free dairy products instead of full-fat versions. You still get protein and calcium without as much saturated fat.
- Use beans or lentils instead of ground meat in tacos, chili and pasta sauce. They reduce saturated fat while adding fiber – something animal proteins don’t offer.
“Small changes add up,” Hernandez says. “You don’t have to change your entire diet overnight. Start by making plant-based meals a few times a week or swapping a food high in saturated fat for a food lower in saturated fat.”
Frequently asked questions: Saturated Fat and Heart Disease
Are saturated fat from coconut oil different from saturated fat in meat?
No. Coconut oil is about 90% saturated fat and, like other saturated fats, increases LDL cholesterol levels. Despite marketing claims, research shows that coconut oil increases LDL cholesterol without any proven cardiovascular benefits (9).
What about the carnivore diet and the suet trend?
These trends are popular on social media, but they contradict decades of scientific evidence linking high saturated fat intake to heart disease. The American Heart Association and other major health organizations continue to recommend limiting saturated fat for heart health (1).
Do I need to watch saturated fat when I’m young and healthy?
Heart disease takes decades to develop, so the choices you make now matter. Atherosclerosis – the buildup of plaque in the arteries – begins in young adulthood when saturated fat intake is high. Building healthy habits early can prevent problems later.
The conclusion
Saturated fat raises LDL cholesterol levels and is linked to an increased risk of heart disease – which is based on consistent data from decades of research. Even if fad diets suggest the opposite, the scientific consensus has not changed.
The good news: You can easily meet your protein needs and support heart health by choosing lean proteins, using more plant-based options like beans and lentils, and using unsaturated fats like olive oil instead of butter and other saturated fats. Your future self (and your heart) will thank you.
The post Saturated Fat 101: What You Need to Know appeared first MyFitnessPal Blog.
