Cholesterol HDL vs LDL

Today, I want to quickly discuss the topic of saturated fatty acids because there is a lot of confusion surrounding it. Some people claim that saturated fats are bad, while others argue that they are good, and there are those who say it depends. I believe that it all depends on various factors.

It’s important to remember that saturated fatty acids are usually studied as a whole, but there are nearly ten different types of saturated fatty acids:

• lignoceric acid (found in peanuts, rapeseed oil, and flaxseed oil)
• tricosanoic acid (milk, wheat)
• behenic acid (peanuts, rapeseed oil, olive oil)
• arachidic acid (peanut butter)
• margaric acid (butter, cream, whole milk)
• palmitic acid (animal fats, palm oil, butter)
• lignoceric acid
• lauric acid and stearic acid, which is the most commonly consumed. It can be found in meat, chocolate, butter, and shea butter. This acid can be converted in the body to oleic acid (monounsaturated) and then to polyunsaturated fatty acids of the omega-9 family.

In reality, there are very few studies that directly examine each of these saturated fatty acids. Different proportions of saturated fatty acids can be found, for example, in coconut oil (lauric acid), long-aged cheeses, and whole milk. Therefore, it is incorrect to isolate and study the impact of one specific macronutrient or biologically active molecule on the body without considering the overall dietary and environmental context.

For example, trans fats are often confused with saturated fats, but if we incorporate them in a two percent portion in a well-balanced diet that is rich in vitamins, minerals, fatty acids, omega-3, omega-6, and fiber, the negative effects of trans fats on our bodies are actually minimal.

The American Heart Association emphasizes that one cannot study a single molecule taken out of the context of the entire nutritional picture. Additionally, many individuals consume significant amounts of saturated fatty acids in conjunction with refined carbohydrates and hydrogenated fats like trans fats. Therefore, it is impossible to make precise determinations about whether saturated fatty acids are harmful or not.

It’s important to note that saturated fatty acids from refined or processed products have different effects on our heart, brain, and physiological functions compared to minimally processed or unprocessed saturated fatty acids found in healthy food products such as mature cheeses, milk, or meat.

In conclusion, everything depends on the overall dietary pattern, rather than isolating specific components. Scientists often focus on studying one molecule of “bad” LDL cholesterol and observe its behavior, while neglecting to mention that the levels of “good” HDL cholesterol also increase. Thus, it is the ratio of HDL to LDL cholesterol that impacts our risk of cardiovascular diseases. If LDL cholesterol increases along with HDL cholesterol, maintaining a balanced ratio, we shouldn’t have issues with heart and vascular diseases, and the risk is minimal. However, if the level of LDL cholesterol increases significantly more than HDL cholesterol, it is evident that the risk of cardiovascular problems is high.

For example, when Brazilian scientists studied coconut oil, they found that it raises “bad” LDL cholesterol levels, but they failed to mention that it also increases “good” HDL cholesterol levels even more. So, the benefits outweigh the negatives. In summary, coconut oil reduces the risk of cardiovascular diseases in healthy individuals following a balanced diet.

In conclusion, the American Heart Association conducted a meta-analysis, summarizing all the studies available online, and concluded that there is no direct association between saturated fatty acid consumption and increased risk of cardiovascular diseases, as long as we maintain a healthy lifestyle and follow a balanced diet.

Here is additional information provided by the American Heart Association. https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides

Or you can watch DR Malhoorta here https://www.youtube.com/watch?v=_J1Tr90dFuQ