Why saturated fat and cholesterol aren’t what you think

We’ve all been told that saturated fats are bad, that eating them will raise our cholesterol, and that high cholesterol automatically leads to heart disease.

Here’s the truth: saturated fats don’t cause high cholesterol.

And cholesterol itself? It’s not something to fear. In fact, it’s essential for life and plays a critical role in keeping your body healthy.

Too much cholesterol can be a problem, but it’s not caused by eating saturated fat. (We’ll get into what really drives high cholesterol in a moment, so keep reading.)

And as a holistic nutritionist who eats red meat, eggs, butter, and coconut oil, I can tell you, it’s not what’s making us unhealthy.

Why Cholesterol Is So Important

Cholesterol is a superstar nutrient in your body. Here’s why:

• Hormone production: Cholesterol is needed to make hormones like estrogen, progesterone, testosterone, aldosterone, and cortisol. Healthy hormones = a balanced body.
  

• Cell health: Every single cell in your body relies on cholesterol to build strong, flexible cell membranes. Healthy cells = a healthy you.
  

• Brain function: Your brain is made up of about 25% cholesterol. It’s essential for memory, focus, mood, and overall brain health.
  

• Vitamin D synthesis: Cholesterol helps your body produce vitamin D, which supports immune health, bone health, hormone balance, and mood.
  

• Digestion: Cholesterol is required to make bile, a digestive secretion that helps break down fats and absorb nutrients. Healthy digestion supports hormone balance, metabolism, energy, and fat burning.
  
  

LDL vs. HDL: Understanding The Cholesterol Carriers

You’ve probably heard of LDL (“bad”) cholesterol and HDL (“good”) cholesterol, but here’s the reality:

• LDL is not bad. It’s a carrier that transports cholesterol from the liver (where most of it is made) to the cells and tissues that need it.
  

• HDL is the clean-up crew. It collects excess cholesterol and brings it back to the liver to be reused or eliminated.
  
  

Cholesterol itself isn’t the enemy, it’s how your body manages it that matters.

What Really Causes High Cholesterol

High cholesterol is not caused by saturated fat or the cholesterol in your food. The real culprits are chronic inflammation and blood sugar imbalances driven by: 

• Too many processed foods

• Excess sugar

• Alcohol overconsumption

• Lack of exercise

• Poor sleep

• Unhealthy lifestyle habits
  

These factors burden the liver, which is responsible for regulating cholesterol. When the liver can’t efficiently clear excess cholesterol, it builds up in the blood, leading to elevated cholesterol levels.

In other words, high cholesterol is usually a sign of deeper metabolic and lifestyle issues, not a diet high in saturated fat.

Bottom Line

It would be nearly impossible to eat so much cholesterol-containing food that it becomes the primary cause of high cholesterol. Unless you’re eating massive and unrealistic amounts of eggs, steak, and butter, you don’t need to worry.

The real focus should be on reducing inflammation, stabilizing blood sugar, and supporting liver health through healthy whole foods and better lifestyle habits.