For decades, saturated fat has been blamed for heart disease and high cholesterol. Low fat diets became widely accepted after a study by Dr. Ancel Keys in the mid-20th century gained popularity amongst the scientific community, which concluded that people who consume less dietary fat and a more plant-based diet have lower rates of heart disease. Since then, consumers have been advised to strictly limit fat intake and replace butter (high in saturated fat) with processed vegetable oil products (high in polyunsaturated fats) such as soybean oil, canola oil, and margarine. However, Dr. Keys' study was only one of many at the time. In reality, it presented conflicting information and omitted large amounts of data that contradicted his research. A large body of research has since suggested that heart disease is not a direct result of saturated fat intake, but rather an imbalance of the omega-6 to omega-3 ratio and overconsumption of processed carbohydrates. In fact, a recent meta-analysis published in the Annals of Internal Medicine by Dr. Rajiv Chowdhury determined that saturated fat is not significantly associated with increased risk of heart disease.

Fat has many benefits. It serves as a component of cell membranes, aids in brain development, and is required for absorption of vitamins A, D, E, and K. Fat also increases feelings of satiety because it empties very slowly from the stomach, therefore reducing food cravings and aiding in weight loss. There are currently six well known types of saturated fat and not all are created equal - some saturated fats raise cholesterol while others have no effect at all. For example, stearic acid, found in cocoa butter and beef, is a saturated fat but does not raise cholesterol and is converted in the liver to a heart-healthy oleic fat. It is believed that other saturated fats have the ability to do this as well. Coconut oil, which is over 85 percent saturated fat, has potentially neutral effects on cholesterol levels because it contains a blend of saturated fats that raise both LDL ("bad") and HDL ("good") cholesterol.

Research has increasingly demonstrated that high saturated fat intake as part of an overall high fat and low carb diet raises HDL cholesterol, creates less harmful LDL cholesterol by changing the particle size, and lowers triglyceride levels. However, it appears that high saturated fat intake, when coupled with a high carbohydrate intake, tends to raise total cholesterol and triglyceride levels.

Despite these findings, food does not contain isolated concentrations of saturated fat (or other fats, for that matter). It contains a complex mixture of different fats. It would therefore be inaccurate to point to saturated fat as completely bad or good. Rather, consumption in moderation is key. Simply reading a headline about the benefits of fat is no excuse to suddenly make lard and whole milk a diet staple. The best advice? Cook with moderate amounts of naturally occurring saturated fats from whole foods like butter or unrefined virgin coconut oil. Consume more omega-3 fatty acids from wild fish, flaxseeds, walnuts, and grass-fed animal products, and less omega-6 fats from grain-based desserts and processed oils like canola, soybean and corn oil. Use unrefined oils such as extra virgin olive, avocado, or almond oil for an extra dose of heart-healthy monounsaturated fat. Keep in mind that fat in any form is calorically dense, so a little goes a long way. Truly, the key to health is consuming a balanced diet that limits processed foods, exercising regularly, and reducing stress.

Natalie Colla is a University of Idaho graduate and a clinical dietitian at Kootenai Health, nutrition consultant with Kyle Rutley Fitness, and owner of Wholesome Me by Natalie.