Is saturated fat really bad for your health?

Some experts argue that not only is the fat harmless, it’s actually essential to our health

No
Saturated fat – found in red meat and full-fat dairy products – has a bad reputation. But is it really deserved? ‘There’s a lack of evidence that fats found naturally in the diet contribute to obesity and disease,’ says Dr John Briffa, author of The True You Diet (Hay House, £9.99). The idea that saturated fat can clog up arteries and lead to heart disease comes largely from a 1953 study. But according to Dr Briffa, the study was flawed. ‘And since then, more than two dozen pieces of research have looked at the link between saturated fat and heart disease, with all but four finding no association,’ he says.
In fact, some studies have suggested quite the opposite. One report published in The American Journal of Clinical Nutrition looked at post-menopausal women with established heart disease, and examined the state of their arteries at the beginning of the study, and then again after three years. They found those with the highest intake of saturated fats had no progression in atherosclerosis (narrowing of the arteries), while those with the lowest intake of fat had more significant worsening – even when other factors such as smoking, age and exercise were taken into account.
‘One explanation could be that lower fat diets tend to be higher in carbohydrates, and an excess of these can raise levels of blood fats called triglycerides, which are connected to a higher heart disease risk,’ says Dr Briffa. ‘While eating saturated fat can cause cholesterol levels to rise, in later life raised cholesterol doesn’t seem to be linked with an increased risk of heart disease, and can even be associated with increased longevity.’ He adds that some evidence has pinpointed saturated fat as health-giving. ‘It’s a critical component of substances called phospholipids, which are the primary constituent of the walls of our cells, and some research has suggested these are the heart’s preferred form of fuel. Phospholipids may even have anti-cancer effects, as well as an antimicrobial action. Saturated fat is a constituent of meat, a food we’ve been eating for thousands of years, and we should therefore be quite well adapted to it by now.’

Yes
‘Fat has an important role in the diet, but eating too much saturated fat is certainly not good,’ says dietitian Fionna Page of the British Dietetic Association. ‘It’s high in calories, so a high-fat diet can contribute to obesity. And having a high intake of saturated fat is linked with raised levels of harmful LDL cholesterol. Both obesity and a high cholesterol level are important risk factors for heart disease and stroke, which are major causes of death and ill health in the UK.’ She points out that since the 1980s, research has consistently proved the link between raised cholesterol and high levels of saturated fat in the diet. And recently, a large study carried out by researchers at the University of Hertfordshire found women only need to eat an extra 100 grams of saturated fat a week to increase their chances of dying from heart disease by nearly 40 per cent.
‘Many factors influence blood cholesterol levels, but cutting down on foods high in saturates is an important way to help reduce it, as is keeping to a healthy weight and shape and being physically active,’ says Page. Along with eating a balanced diet, with minimal amounts of saturated fat, she recommends upping your intake of wholegrains and foods high in soluble fibre such as pulses, oats, fruit and vegetables. Oily fish such as salmon, mackerel, sardines and fresh tuna are dense in health-boosting omega-3 fats, which, unlike saturated fats, may actually help improve artery health. ‘Swap to healthier fats and oils, such as rapeseed or olive oil, but use sparingly,’ says Page. She also recommends foods fortified with plant stanols or sterols if you have a family history of heart disease. ‘And eat fewer of the foods high in saturated fats, such as pies and pastries, sausages, butter and cream.’

Healthy verdict
Foods high in saturated fat, such as meat and dairy products, certainly have a place in a balanced diet. But don’t go overboard with them. Keep your diet varied, with plenty of oily fish, lean poultry, pulses, fresh fruit and vegetables, and you’ll reduce your risk of obesity and heart disease.

Words: Charlotte Haigh