Saturated Fat: The Truth

   Over the last year period (2015), I have researched and written extensively on Fat (newsletter archives); what they are, how they work, and how to differentiate about different kind of Fats. I also exposed Trans-Fat as being the main Fat to avoid. But what about those nasty Saturated Fats (SFAs) that we keep hearing so much about. 

Nathalie Genevieve Puaschitz, et al, established that there is no association between dietary intake of Saturated Fatty Acids (SFAs) and incident coronary events or mortality in patients with established Coronary Arterial Disease, in a study including 2412 patients. 

   Another article, regrouping 12 studies including 7,150 participants, published in the British Medical Journal, established that there is no significant risk reduction in the secondary prevention of Coronary Heart Disease observed “considering all-cause mortality and cardiovascular mortality, combined cardiovascular events and myocardial infarction comparing modified fat diets versus control diet” and concluded that there is no evidence for “the beneficial effects of reduced/modified fat diets in the secondary prevention of coronary heart disease. Recommending higher intakes of polyunsaturated fatty acids in replacement of saturated fatty acids [by Polyunsaturated Fatty Acids] was not associated with risk reduction.”

   This means despite being told to reduce intake of Saturated Fats (<7%), and the common use of Lipid-lowering treatment in patients with established CVD, and the increase intake of Polyunsaturated Fats might not be appropriate. The attention should therefore given to Essential Polyunsaturated Fatty Acids: Omega-3s, while keeping other Essential Polyunsaturated Fatty Acids: Omega-6s to a minimum. 

   Therefore, this corroborates with previous articles: Omega-3s must consciously be implemented in the diet for their Anti-inflammatory properties and the ratio of Omega-3:Omega-6 must be kept in check, as to 1:1 to 1:4 maximum. Compared to the average ratio of 1:12 to 1:20. This makes real sense if the aim is to prevent or lower chronic inflammation in the body, prevent Cardiovascular Disease and in the prevention of secondary Coronary Heart Disease. 

   Saturated Fat might therefore not be the “enemy” it is shown to be. Plus SFAs from vegetable sources and SFAs from animal sources do not have the same function, and while one may prevent inflammation (e.g. Organic Extra Virgin Raw Coconut Oil), the other coupled with higher protein intake (e.g. steak, pork, etc.), and high-sugar-containing foods, might over-burden the liver, and increase the toxic load, and subsequently lead to inflammation, even more so, if the liver is unable to process toxins, they will be stored in fatty tissues, and joints, leading to painful joints, and increased body fat, especially around the waist, and disrupt hormone balance in the body. 

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Sources:
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Puaschitz, NG. et al. (2015). Dietary Intake of Saturated Fat Is Not Associated with Risk of Coronary Events or Mortality in Patients with Established Coronary Artery Disease. The Journal of Nutrition. 145, pp.299–305.
Schwingshackl, L. Hoffmann, G. (2014). Dietary fatty acids in the secondary prevention of coronary heart disease: a systematic review, meta-analysis and meta-regression. British Medical Journal. 4 (4), p.1–9.