For many years, saturated fat and cholesterol have been given a negative image, often seen as the main “culprits” leading to cardiovascular disease, stroke and hyperlipidemia. However, in reality, these two components play an essential role in human health, especially when absorbed in the context of a balanced diet and healthy lifestyle.
Cholesterol is an important structural material of cells, hormones, vitamin D and many other biological processes. Along with that, saturated fat contributes to stabilizing energy, cell structure and maintaining the immune system.
Cholesterol plays an important role in almost every function of cells and every organ system in the body. Maintaining a healthy diet and lifestyle, stabilizing blood sugar will allow your body to achieve optimal cholesterol levels.
What are the benefits of saturated fat and cholesterol?
1. Maintain cell membrane health
Cholesterol and saturated fatty acids make up more than half of the structural components of cell membranes. They provide stability, strength and integrity to cell membranes, allowing cells to function flexibly while maintaining their original shape and function.
Without these components, cell membranes can become weak, vulnerable and affect the ability to communicate between cells.
2. Support bone health
Cholesterol is a precursor for the body to synthesize vitamin D, an essential vitamin in absorbing calcium and maintaining bone density. At the same time, to effectively absorb calcium into the skeleton, at least 50% of the fat in the diet needs to be saturated fat. In addition, cholesterol also helps produce hormones that regulate energy, reduce stress and balance hormones such as estrogen, progesterone, testosterone, DHEA, etc.
3. Reduce Lipoprotein (a)
Lipoprotein (a), or Lp (a), is a blood index that is considered an early warning sign of cardiovascular disease risk. Some studies show that a balanced diet with enough cholesterol and saturated fat can help reduce Lp (a) levels.
In addition, cholesterol also plays a role in protecting the liver from the toxic effects of alcohol, pain relievers (such as acetaminophen – Tylenol), and other chemicals.
4. Strengthen the immune system and support mental health
Cholesterol participates in the activity of serotonin receptors in the brain, which is a neurotransmitter associated with feelings of happiness, calmness and mood stability. Abnormally low cholesterol levels are associated with symptoms of depression, violent behavior or emotional disorders. In addition, saturated fat also helps strengthen the immune barrier, helping the body fight pathogens more effectively.
5. Optimize the use of essential fats
A diet rich in saturated fat helps the body use essential fatty acids such as omega-3 more effectively. For example, long-chain omega-3s (DHA, EPA) are better stored in tissues when consumed with saturated fat, thereby increasing anti-inflammatory effects, protecting the heart and brain.
6. Provide fuel for the heart to function
The heart is a non-stop organ with high energy needs. Stearic acid (18 carbons) and palmitic acid (16 carbons) are ideal energy sources for the heart muscle, especially in stressful situations or high-intensity activities. That is why the fat around the heart is mainly saturated fat, to serve quickly when needed.
7. Antibacterial and digestive protection
Short- and medium-chain saturated fats (such as capric and caprylic acids in coconut oil) have powerful antibacterial properties, helping to protect the gut from harmful bacteria and yeast. In addition, cholesterol helps repair the intestinal wall and maintain a healthy intestinal lining, helping to prevent “leaky gut”, a factor thought to be associated with inflammatory bowel diseases such as ulcerative colitis or irritable bowel syndrome.
8. Fights free radical (oxidative) damage
Cholesterol is also considered an endogenous antioxidant, helping to protect the body from the harmful effects of free radicals, which contribute to aging and many chronic diseases. When the body is under pressure from stress, inflammation or pollution, cholesterol levels can increase as a natural mechanism to heal damage to the walls of blood vessels and soft tissues.
9. Bile production
One of the other important functions of cholesterol is the production of bile salts. Bile salts are secreted by the liver and stored in the gallbladder, and are responsible for breaking down and digesting fats in food. Without enough cholesterol, fat digestion will be difficult, affecting the ability to absorb fat-soluble vitamins such as A, D, E, and K.
10. Support brain and nervous system development
In infants and young children, cholesterol plays a particularly important role in the development of the brain and nervous system. More than half of the brain mass is made up of fat, of which cholesterol and saturated fat account for the majority.
Interestingly, breast milk is rich in cholesterol and contains special enzymes that help children absorb this type of fat effectively, serving comprehensive development.
