Why Saturated Fat Ain’t the Enemy

Why Saturated Fat Ain’t the Enemy

Remember when fat was the bad guy, and everyone was swapping butter for margarine like it was some magical heart-healthy potion? Yeah, well… we got played. The myth that saturated fat and cholesterol will kill you has been around longer than Pac-Man, but it’s time to press reset and look at the facts.

Spoiler: Saturated fat won’t send you to an early grave. Actually, it might just be your heart’s best friend.

The Bogus Beginnings: Ancel Keys and the Seven Countries Scam

Let’s take a wild trip back to the 1950s, when an American physiologist named Ancel Keys convinced the world that saturated fat and cholesterol were heart killers. This theory stuck like leg warmers in the ‘80s, but we’re here to debunk that nonsense. Buckle up.

When Bad Science Becomes Mainstream Belief

Our story starts with Ancel Keys, a scientist who thought he cracked the code on heart disease. He published the Seven Countries Study in the ‘50s, and it made headlines faster than Madonna could change outfits. Keys claimed he found a direct link between saturated fat intake and heart disease. His message? If you love butter, you’re basically signing up for a heart attack.

But here’s the kicker: Keys cherry-picked his data harder than you skipped the boring tracks on your favorite mixtape. He conveniently left out countries that didn’t fit his narrative—places like France, where people ate loads of butter, cheese, and meat but had low rates of heart disease. Whoops! Pretty sure that’s called bad science. Moreover, this study was an epidimiological study which is really the least trustworthy of all studies. So, the combination of cherry-picking and this type of study is truly something you can’t take seriously.

Fast forward a few decades, and the world is still living in fear of saturated fat like it’s some dietary boogeyman. But here’s where the plot thickens: multiple such as this one, and this one since then have shown there’s actually no correlation between saturated fat intake and heart disease. That’s right, none. But we’ll get to that in a second.

Delicious steak

Saturated Fat and Cholesterol:
Not the Villains, After All

Let’s drop some truth bombs: cholesterol and saturated fat are essential. Yeah, you heard that right—your body needs them. Cholesterol helps build cell membranes, makes hormones (testosterone, anyone?), and produces vitamin D. Plus, fun fact: low cholesterol levels are linked to an increased risk of death from other causes, like cancer. You don’t hear that in your typical anti-fat lecture, do you?

And then there’s cholesterol’s alleged evil twin, LDL (low-density lipoprotein), dubbed the “bad” cholesterol. But the truth is, not all LDL is created equal. It’s the small, dense LDL particles that can cause problems, not the large, fluffy ones. And why are these small and dense? We will get to that in a moment. You know what actually boosts those large particles? Eating more saturated fat. Yep, the very thing we’ve been told to avoid could actually improve your cholesterol profile. Oh, the irony!

Delicious steak

Studies That Debunk the Lipid Hypothesis

Now, if you’re thinking, “Come on, there’s gotta be some science behind this,” don’t worry—I’ve got you covered. A number of studies have blown the lid off the whole lipid hypothesis (the idea that fat = heart disease). Here are some good ones to chew on:

  • A 2010 meta-analysis of over 21 studies involving 350,000 people found no significant evidence linking saturated fat intake with an increased risk of CVD. Yeah, read that again. No. Significant. Link. Here’s the study.
  • Another big hitter is a 2014 review published in the Annals of Internal Medicine, which found no connection between saturated fat consumption and heart disease after analyzing 76 studies. You can check it out here.
  • A 2001 paper documents the changes in 3572 elderly people’s serum cholesterol concentrations over 20 years, and compared them with rates of death. They found that the group with the lowest cholesterol had the lowest rate of survival.
  • And if you are still not convinced, how about 2016 re-evaluation of a 1968-1973 RCT which showed that participants who were assigned to a diet high in vegetable oils (rich in polyunsaturated fats) to lower cholesterol had higher mortality rates.

So, if you’re still buying into the cholesterol-heart disease myth, it’s time to ditch that outdated mindset—like your old Sony Discman.

Inflammation: The Real Heart Disease Culprit

So if saturated fat and cholesterol aren’t the bad guys, who’s causing all the chaos in your arteries? Enter inflammation – the real villain of this story. Chronic inflammation is the driving force behind cardiovascular disease, and it’s caused by the stuff we’ve been told to eat more of: processed carbs, refined sugars, and seed oils.

Here’s the quick and dirty: when your arteries get inflamed, they’re more prone to damage, which leads to plaque buildup (that’s cholesterol, fatty debris, etc.) and eventually, atherosclerosis (fancy word for clogged arteries). The inflammation, not the fat, is what’s damaging your arteries in the first place. The real heart health disaster? High-carb, low-fat diets loaded with sugar and processed garbage.

Meanwhile, the carnivore diet—yep, the one packed with saturated fat—actually helps reduce inflammation. By cutting out all the processed junk, grains, and seed oils, you’re giving your body a break from the things that really cause heart disease.

Why the Carnivore Diet is a Heart Health Hero

On the carnivore diet, you’re loading up on nutrient-dense animal foods that your body thrives on. Here’s why this works for your heart:

  1. Reduced Inflammation: By cutting out the crap (processed foods, sugars, and toxic seed oils), you’ll notice a major drop in inflammation. Eating meat packed with omega-3s and CLA (conjugated linoleic acid) helps combat inflammation like a pro.
  2. Improved Cholesterol Profile: Forget the old nonsense—on carnivore, you’re likely to see your HDL (good cholesterol) go up and those nasty small LDL particles go down. Triglycerides also tend to drop, and high triglycerides are a better predictor of heart disease than LDL ever was.
  3. Stable Blood Sugar: No carbs = no blood sugar rollercoaster. Stable blood sugar means lower insulin and less inflammation. This is key for heart health because chronic high insulin levels (thanks, carbs) can lead to insulin resistance, which plays a big role in cardiovascular disease.
  4. Triglycerides Drop Like It’s Hot: One of the best things about the carnivore diet is how it dramatically lowers triglyceride levels. High triglycerides, which often come from a diet high in refined carbohydrates, are a major risk factor for heart disease. On carnivore, you’ll watch them drop faster than the ‘90s ADSL internet connection you used to have!
  5. HDL Goes Up, Baby: Here’s the kicker—when you ditch carbs and load up on good ol’ animal fat, your HDL (the good cholesterol) goes up. And unlike LDL, having higher HDL is actually a good thing for heart health. It’s like having more bouncers to keep the bad stuff in check.
Transformative benefits of eating carnivore

So What’s the Takeaway?

The whole “saturated fat will kill you” thing? It’s a relic from the days of bell-bottoms and disco balls, kept alive by outdated guidelines and doctors who haven’t kept up with the research. If you’re still fearing fat, you’re living in a world where people still think oatmeal cookies were “healthy.”

In reality, it’s inflammation—triggered by processed foods, sugars, and seed oils—that’s the real enemy when it comes to cardiovascular disease. And what reduces inflammation? A diet rich in animal fats, proteins, and—yep—saturated fat, like the carnivore diet.

So go ahead, eat that ribeye. Add butter to your steak. Fry up some bacon and eggs. Your heart isn’t cowering in fear—it’s thanking you for finally getting it right.

Think about it: if animal protein really caused heart disease, how did humans survive and thrive on a diet dominated by animal foods for millions of years?

The truth is, animal protein is the diet we’re biologically designed for. Don’t just take my word for it check out this Carnivore Chronice, where I break it all down for you.

Get The Grill Ready!

It’s time to stop demonising the food that fuels us best and face the facts: saturated fat and cholesterol aren’t your heart’s enemy—inflammation is. And if you want to keep that ticker strong, the carnivore diet might just be the way to go. So grill up some steak, ditch the grains, and embrace the lifestyle that’s been here since the days of our ancestors. Your heart (and taste buds) will thank you.

Peace out,

Patrick
Your Resident Meat Maestro 🥩🎯

Related Carnivore Chronicles

You’ve made it this far—why stop now? Dive into these juicy Caveman Diaries that’ll keep your carnivore game strong. Whether you’re here for tips, tricks, or a good laugh at those “plant-based” myths, we’ve got you covered. Grab your steak, sit back, and enjoy the ride!

Oh, and while you’re at it, why not share this chronicle with your mates?

Hit Me Up – Let’s Get You Back in the Game!

Tired of feeling blah and ready to feel fit, healthy, and confident again? Shoot me a message, and let’s talk about how my carnivore and fitness coaching can help you crush your goals. This is your chance to start a real transformation – let’s make it happen together.