Making Friends with Saturated Fats

Misinformation about fats continues to circulate, perpetuating our general confusion about what is healthy.  How many of us still believe that fats that are solid at room temperature are “bad” and that oils that are liquid at room temperature are “good?”

Unfortunately, things aren’t quite that simple. Some solid fats are actually very healthy and there are some liquid oils that can cause harm. To further complicate matters, the way an oil has been refined, whether or not its source was genetically modified, and how we cook with it, can dramatically alter how it impacts our health.

We need saturated fat! Our cell membranes are made from fats. They need a solid structure, which comes from saturated fats, as well as permeability, which comes from essential fatty acids. Without enough saturated fat in the diet, our cell membranes can become “leaky,” which leads to excessive cellular respiration and creates an abundance of free radicals.

Many of us have learned to avoid saturated fat due to the cholesterol content. We have become terrified of cholesterol, believing that it leads to heart disease.  Again, things aren’t that black and white. Cholesterol is the building block for every hormone in our body. If we do not eat enough dietary cholesterol, our own liver will make up for it. Why would our own bodies create something if there wasn’t an important reason for it? We can make about 6-8 eggs worth of cholesterol in a day. Getting some cholesterol from dietary sources can actually give our livers a chance to focus more on the 4000 plus other things it needs to do, such as help us to digest our food, and detoxify our bodies.

This past February 2010, the American Journal of Clinical Nutrition concluded that dietary intake of saturated fat was not associated with an increase in coronary heart disease or cardiovascular disease. Much of the research done in the past on saturated fats is misleading because what was actually being used in the studies was man made trans-fat. We now know that there is no comparison between the two. We’ve been lumping saturated fat and trans fat into the same “danger” category unnecessarily.

Well what about cholesterol? Blaming cholesterol for heart disease is like blaming firefighters for a fire. When there is inflammation in the body, we produce more cholesterol to go and put out those fires. What causes inflammation? Sugar, alcohol, stress, eating foods that you are allergic or sensitive to (gluten is a top offender), medications, and too many omega 6 fats in the diet which come from……VEGETABLE OIL!

Vegetable oils to minimized include: sunflower, safflower, canola, corn, & soybean oils. As a general rule of thumb, choose the following fats and oils for optimum health:

All should be unrefined and organic if possible.

Flax seed oil (never heat!)
Olive oil (never let it smoke while cooking, best to use raw)
Macadamia nut oil
Sesame oil
Grapeseed oil (good for low-flavor, high heat cooking)
Butter (use raw butter from grass fed cows)
Ghee (clarified butter; better for higher heat cooking
Coconut oil (a saturated fat that helps you to lose weight!)
Palm oil (a saturated fat that is rich in Vitamin A–so good for your eyes and skin)
Lard! Yes…that’s right. As long as the animal was healthy (fed organic and treated humanely), it’s healthier to fry things at high heat with lard which is more stable at higher temperatures than most vegetable oils.

To keep things simple, do a little research and find out what kinds of oils your grandparents and great-grandparents were cooking with. Then try to re-create their diet as much as possible. The major difference will be that today, we need to differentiate between organic and conventional foods (a non issue a hundred years ago, when pesticides and round up ready soy were unheard of). For further information, I highly recommend Fats that Heal, Fats that Kill by Udo Erasmus,  and Know Your Fats, by Mary Enig.
Email me ( with any of your questions!

Yours in Health,

Sylvie Nalezny, MA, CNE


About nutritionthatworks

Sylvie Nalezny has a Master's degree in Holistic Health Education and is a certified Nutrition Educator. She has worked as a Nutritionist specializing in weight loss and overcoming sugar addiction and as a Wellness Coach, helping people to create healthy habits.

30 responses to “Making Friends with Saturated Fats”

  1. Linda Partida says :

    What a wonderful blog! I think everyone would benefit from reading this. You always deliver a concisely written piece that is right on. Please keep them coming!!!

  2. annie nalezny says :

    Tres bien ecrit et tres vivant a lire. Pourquoi y at-il ecrit tout en haut 2009 ?’

  3. McfarlandPearlie says :

    People all over the world take the credit loans in different creditors, because it is comfortable and fast.

  4. Percocet prescriptions. says :

    Percocet drugs.

    Side effects of percocet. Percocet no prescription. Percocet. Percocet addiction. Buy percocet online.

  5. Percocet addiction. says :

    No prescription percocet.

    Percocet. Percocet addiction.

  6. LED Online says :

    Our music’s kind of about taking something ugly and making it beautiful.

  7. Ambien. says :

    Generic ambien.

    Ambien side effects. Snorting ambien. Cheap ambien. Cheapest ambien. Ambien. Ambien for sale.

  8. Ambien vs lunesta. says :

    Ambien side effects.

    Ambien side effects. Ambien cr.

  9. Ambien. says :

    Ambien cr.


  10. Finasteride lowest. says :


    Finasteride. Finasteride macular. 5mg finasteride. Finasteride effects. Finasteride generic.

  11. Xanax no prescription. says :

    Buy xanax.

    Buy xanax. Xanax pharmacy online. Xanax bars.

  12. Finasteride. says :

    Propecia finasteride.

    Finasteride. 1mg finasteride for bph. Isc home finasteride. Propecia side effects finasteride.

  13. Xanax. says :

    Generic xanax 2 mg no prescription.

    Buy xanax. Xanax side effects. Generic xanax 2 mg no prescription. Hysbysfwrdd cymrux xanax cheap phentermine. Xanax cocktail. Xanax prescription. Xanax.

  14. Ativan. says :

    Ativan benefits.

    Ativan nursing info. Can you snort ativan. Ativan benefits. Ativan.

  15. Ativan without prescription. says :

    Buy ativan fed ex no prescription.

    Ativan plo. Ativan. Who makes ativan. What is ativan.

  16. Cheap ambien. says :

    Buy ambien online.

    Ambien side effects. Online ambien. Ambien.

  17. Cheap tramadol. says :

    Cheap tramadol.

    Tramadol no prescription. Tramadol drug. Cheap tramadol without prescription. Tramadol.

  18. Meridia. says :

    Meridia diet index dietlist net.

    Offer meridia.

  19. Buy cheap xanax without prescription. says :

    Xanax xr crushed.

    Xanax. No prescription xanax.

  20. Meridia. says :


    Tell me about the weight loss pill meridia. Meridia purchase pharmacy online.

  21. Buy xanax. says :

    Buy xanax no prescription.


  22. Codeine online. says :


    Canadian codeine on line. Allergy to codeine. Pseudoephedrine with codeine cough syrup. Codeine as antitussive. Codeine. Buy 222 codeine.

  23. Finasteride. says :



  24. Buy xanax. says :

    Buy cheap xanax.

    Buy xanax. Xanax online. Xanax abdominal pain.

  25. internet television says :

    My neighbor and I were just debating this particular subject, he is usually seeking to prove me incorrect. Your view on that is nice and exactly how I truly feel. I just now mailed him this web site to indicate him your personal view. After wanting over your web site I e book marked and might be coming back to learn your new posts!

  26. refrigerator repair says :

    Esta será una excelente página web, podría estar interesado en hacer una entrevista sobre cómo se creó? Si me lo e-mail!

  27. Anabol 10 says :

    Extremely rated post. I learn one thing completely new on different blogs everyday. Deciding on one . stimulating to learn the paper content from other writers and study a little one thing from their website. I’d like to use certain of this content material on my blog you’re mind. Natually I’ll give a link here we are at your web-site. Appreciate your sharing.

  28. shea butter lotions says :

    shea butter lotions

    BLOG.REALFOODNUTRITION.COM: Making Friends with Saturated Fats

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s