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Plant Fats vs. Animal Fats: Which Is Better for Cholesterol and Liver Health?
“What type of fats do we consume? And how do they affect cholesterol and liver health?”
First: Fat Classification – What’s the Difference Between Animal and Plant Fats?
- Animal Fats
Sources: Red meat, butter, ghee, full-fat cheese, chicken skin.
Composition:
Saturated fats: Solid at room temperature.
Small amounts of unsaturated fats.
Effect:
Often associated with increased LDL (bad cholesterol).
Raise the risk of heart disease and fatty liver disease.
- Plant Fats
Sources: Olive oil, canola oil, corn oil, sunflower oil, avocados, nuts.
Composition:
Unsaturated fats (Mono & Polyunsaturated): Liquid at room temperature.
Essential fatty acids like Omega-3 and Omega-6.
Effect:
Increase HDL (good cholesterol) and reduce LDL.
Reduce inflammation and support vascular health.
Second: How Do Fats Affect Cholesterol?
Types of Cholesterol:
LDL (Bad): Builds up in artery walls, leading to atherosclerosis.
HDL (Good): Helps remove excess cholesterol from the blood.
Effect of Animal Fats:
High in saturated fats, which:
Raise LDL levels.
Reduce arterial flexibility.
Increase triglycerides, especially with high-carb diets.
Effect of Plant Fats:
Rich in unsaturated fats, which:
Lower LDL.
Raise HDL.
Possess anti-inflammatory properties that protect the heart.
Third: What Is the Relationship Between Fats and Liver Health?
The liver is responsible for:
Producing cholesterol.
Storing fats.
Breaking down fats when needed.
Excess saturated fat intake:
Leads to fat accumulation in liver cells → a condition known as Non-Alcoholic Fatty Liver Disease (NAFLD).
NAFLD is linked to insulin resistance, high cholesterol, and increased heart disease risk.
Plant fats:
Especially olive oil and Omega-3s:
Improve liver function.
Reduce fat accumulation in the liver.
Combat chronic inflammation associated with fatty liver.
Fourth: Recent Studies Supporting Plant-Based Fats
2021 Study – The Lancet:
A diet rich in unsaturated fats reduced heart disease risk by 30% compared to diets high in animal fats.
2022 Study – Harvard University:
Consuming 2 tablespoons of olive oil daily reduced cardiovascular-related mortality by 24%.
Fatty Liver Study:
Replacing animal fats with plant fats in NAFLD patients led to marked improvements in liver function and triglyceride levels within 12 weeks.
Fifth: Are All Plant Fats Healthy?
Not necessarily!
Some plant-based fats, like hydrogenated oils, are highly unhealthy:
Hydrogenated oils: Chemically altered to become solid.
Impact: Mimic harmful animal fats, increase LDL, and cause chronic inflammation.
Sixth: Practical Dietary Tips for Cholesterol Management
Choose Healthy Fats:
Use olive oil for light cooking and salads.
Canola oil is suitable for higher-heat cooking.
Limit Animal Fats:
Eat red meat in moderation.
Choose low-fat dairy products.
Avoid fried and processed meats.
Add Healthy Fats:
A handful of walnuts or almonds daily.
Avocado slices in sandwiches and salads.
Eat fatty fish (like salmon) twice a week.
Conclusion
Fat is not the enemy… the type of fat is what matters.
While animal fats may raise bad cholesterol and strain the liver, healthy plant fats support heart and liver health and help prevent disease.
The choice is yours: not all fats are harmful… but not all are beneficial either.
✅ References:
Estruch, R. et al. (2018) ‘Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts’, New England Journal of Medicine, 378(25), pp. e34.
Schwingshackl, L. and Hoffmann, G. (2014) ‘Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies’, Lipids in Health and Disease, 13, p. 154.
Li, Y. et al. (2022) ‘Olive oil intake and mortality in the US population: a prospective cohort study’, Journal of the American College of Cardiology, 79(10), pp. 1015–1024.
Yki-Järvinen, H. (2014) ‘Nutritional modulation of non-alcoholic fatty liver disease and insulin resistance’, Nutrients, 6(12), pp. 5251–5273.
Zelber-Sagi, S. et al. (2017) ‘The effect of a Mediterranean diet on nonalcoholic fatty liver disease: a meta-analysis’, Journal of Hepatology, 67(4), pp. 789–796.
Mozaffarian, D. et al. (2011) ‘Changes in diet and lifestyle and long-term weight gain in women and men’, New England Journal of Medicine, 364(25), pp. 2392–2404.
The Lancet (2021) ‘Dietary fat and cardiovascular disease risk—more evidence and new guidelines’, The Lancet, 397(10275), pp. 980–981.
