There are a number of myths and misconceptions surrounding saturated fat, cholesterol, and salt intake and their supposed negative effects on health. However, research has shown that these nutrients are not as harmful as previously thought and may even have health benefits when consumed in moderation.
Myth: Saturated fat intake causes heart disease:
- A number of studies have found no significant association between saturated fat intake and heart disease.
- A meta-analysis of 21 studies published in the American Journal of Clinical Nutrition found that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.
- Research has suggested that saturated fat intake may even have beneficial effects on cardiovascular health, such as increasing “good” HDL cholesterol levels.
Myth: High cholesterol intake increases the risk of heart disease:
- Cholesterol is an important nutrient for the body and plays a role in hormone production and cell membrane structure.
- Studies have found that dietary cholesterol intake has a minimal impact on blood cholesterol levels in healthy individuals.
- The American Heart Association has removed dietary cholesterol as a “nutrient of concern” from its guidelines.
Myth: High salt intake causes high blood pressure and heart disease:
- High blood pressure can be caused by a number of factors, and while excessive salt intake may contribute to high blood pressure, it is not the only cause.
- A meta-analysis of seven studies published in the American Journal of Hypertension found that reducing salt intake had a small effect on blood pressure in individuals with hypertension but not in those with normal blood pressure.
- Research has suggested that moderate salt intake may even have beneficial effects on cardiovascular health.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4824152/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4824152/
- https://www.ahajournals.org/doi/10.1161/HYP.0000000000000066
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/salt-and-sodium/
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/cholesterol/