Fat Myths: The Truth About Cholesterol and Saturated Fat

Fat Myths: The Truth About Cholesterol and Saturated Fat

by Hoof & Beak Health

Is Fat Really the Enemy?

We’ve been told for decades to fear fat. That cholesterol clogs our arteries. That red meat causes heart attacks. That butter should be swapped for margarine.

But what if those warnings were wrong?

At Hoof & Beak, we’re here to challenge broken narratives—and the truth about fat might just change the way you feed your family.

Cholesterol: Vital, Not Villainous

Cholesterol isn’t something to fear—it’s something your body creates on purpose. It helps:

• Build hormones like estrogen and testosterone

• Support brain and nerve health

• Repair cells and form vitamin D

Your liver makes about 75% of your cholesterol because it’s essential. And the cholesterol you eat? It has very little effect on your blood levels.

Higher Cholesterol Can Be a Good Thing

Many people with higher cholesterol live longer, especially older adults and women.

Why? Because cholesterol:

• Supports immune function

• Helps make vitamin D

• Protects against neurodegeneration

• Builds mood- and metabolism-supporting hormones

Instead of panicking over a “high” number, we need to look at the whole picture.

The Real Indicators: LDL, HDL, and Triglycerides

We’re told LDL is “bad” and HDL is “good”—but that’s too simplistic. These are just transporters (lipoproteins), not the cholesterol itself.

What really matters:

• Small, dense LDL particles (from sugar and seed oils) are the concerning ones

• Large, fluffy LDL is mostly harmless

• A better marker of heart health? Your triglyceride-to-HDL ratio

Ideal ratio: Under 2:1
How to improve it: Cut sugar, refined carbs, and industrial seed oils—not steak.

Saturated Fat: Nourishment, Not a Threat

Saturated fat has been blamed unfairly. Your body actually needs it to:

• Build hormones

• Fuel the brain and nervous system

• Absorb vitamins A, D, E, and K

• Keep cell membranes strong

The link between saturated fat and heart disease? Weak and outdated.

What’s truly harmful? Ultra-processed food, sugar, chronic stress, and toxic oils.

Fat Fueled Human Evolution

Humans didn’t evolve on cereal and low-fat yogurt. We thrived on fatty meat, bone marrow, and organ meats—foods rich in saturated fat and cholesterol.

Fat gave our ancestors:

• Sustained energy

• Nutrients unavailable from plants

• Fuel to grow our large, complex brains

We didn’t just survive on fat—we evolved because of it.

Traditional Cultures Still Thrive on Fat

It’s not just ancient history. Cultures still exist today that thrive on animal-based diets:

• The Inuit of the Arctic eat mostly marine animals—rich in fat and cholesterol—with no chronic disease until processed foods are introduced.
  

• The Maasai of East Africa consume milk, meat, and blood—high in saturated fat—with low rates of heart disease.

Their health speaks for itself.

Eggs, Beef, Butter… Friends, Not Foes

Let’s stop fearing the most nutrient-dense foods on the planet:

• Pastured eggs – rich in choline and healthy fats

• Regenerative beef and lamb – loaded with iron, B vitamins, and CLA

• Butter, ghee, tallow – real food fats that fuel your body

These aren’t “cheat” foods. They’re how we were designed to thrive.

What Actually Drives Heart Disease?

The real causes aren’t cholesterol or saturated fat. They’re:

• Chronic inflammation

• Insulin resistance (from sugar and refined carbs)

• Oxidative stress

• Lack of movement and sleep

• Industrial seed oils like canola, corn, and soybean

Want better heart health? Start by eating real food and ditching what your great-grandmother wouldn’t recognize as food.

Rethinking Heart Health

Instead of obsessing over numbers on a lab report, ask:

• How’s your energy and mood?

• Are you eating real, whole food?

• Are you moving your body, managing stress, sleeping well?

That’s heart health that actually matters.

Final Thought: Trust Your Biology

Your body isn’t broken. It wasn’t made for low-fat margarine and energy drinks. It was made for real food—meat, fat, eggs, sunshine, movement, and community.

Let go of the fat fear.
Eat like your ancestors.
And watch your health come back to life.

Need Help Making the Switch?

We’re here to support your journey to real, nourishing food.
Explore more at hoofandbeak.ca or connect with us anytime.