Fat and cholesterol used to carry a bad rap, until science resolved recently that high-cholesterol foods do not cause heart disease and clogged arteries (refined sugars and carbohydrates do).

Great! But don’t overstock on bacon just yet. Fat and cholesterol aren’t all bad—which also means they’re not all good. So let’s trim it down to basics and chew on the meat of the matter.

Fat check: good, bad, and maybe

Unsaturated fats are good

Beneficial fats are found in vegetables, nuts, seeds, and fish. They are loosely packed and easier to metabolize. They tend to be liquid at room temperature or even when refrigerated, like olive oil. Unsaturated fats are a good source of essential fatty acids.

Fat Facts cholesterol article unsaturated fats stock image

Trans fats are very bad

Avoid by all means. They are damaging even in small amounts. Trans fats are chemically modified unsaturated fats for slower spoilage. Watch out for fried foods, baked goods, and commercial foods that still use ‘hydrogenated oils’ and traditional margarines.

Fat Facts cholesterol article trans fats stock image

Saturated fats should be consumed moderately

They are important to the body, but they can block arteries and increase cholesterol levels because they are tightly packed fats. Most saturated fats remain solid at room temperature, like fats in red meat and butter. Some are liquid, like whole milk, coconut oil, and palm oil.

Fat Facts cholesterol article saturated fats stock image

Fat & cholesterol truths

Fact #1: We cannot survive without fat and cholesterol.

Fat is a better energy source than sugar or carbs, and it’s vital for hormone production and nutrient absorption. Cholesterol is part of all animal cells and is crucial for digestion, metabolism, and many other functions. In short, don’t eliminate fats in your diet.

Fact #2: The fat we eat influences our cholesterol levels.

Cholesterol in food bears little impact since 80 percent of the cholesterol in our body is produced by the liver. It’s the type of fat we consume that makes cholesterol rise or fall. This means that eating more healthy fats than bad can keep your cholesterol levels safe.

Fact #3: It takes three to stay healthy.

  • Triglycerides (or blood fats) are the excess dietary fats stored in our blood for later use. Genetics and certain illnesses can contribute to high triglyceride levels, but the leading causes are usually over-eating, unhealthy foods, and lack of exercise.
  • Bad cholesterol (or LDL) causes plaque buildup in the arteries that can lead to heart attack or stroke. Trans fats raise the LDL level, while unsaturated fats counter it. Too much saturated fats can also cause blockage in the arteries.
  • Good cholesterol (or HDL) sweeps the bad cholesterol away from the arteries and back to the liver. Unsaturated fats raise the HDL level, protect the arteries, and reduce triglycerides.

Keep in mind:

High Triglycerides + Low HDL + High LDL = Higher Risk of Coronary Artery Disease.

Keep your triglycerides & LDL low, and your HDL high. Avoid trans fats, keep saturated fats in check, and add more unsaturated fats to your diet.

In the end, watching what you eat is still better than wishing you could eat what you watch.

What nutrients can help regulate cholesterol levels?

Apart from healthy diet, weight control, and regular exercise to protect your heart and overall health, there are certain nutrients from food and supplements that can help manage cholesterol levels.

To help you achieve better heart health, our premium supplements contain active ingredients in their most potent and readily useable form. They’re all-natural, free from common allergens, and guaranteed fresh for your safety.

If you want to learn more about the safe & effective use of supplements, you can ask for FREE expert advice from our Vitamin Geeks. They are specialized pharmacists and nutritionists who can answer your questions about the proper practices for supplementation.

FB Messenger: m.me/biobalanceph

Mobile/Viber: 0917 866 2689

For a more convenient way to shop supplements, try our vitamin delivery professionally packed, handled, and shipped to ensure quality and safety.

Shipping Fee starts at Php 80.00 for orders within Metro Manila. For deliveries outside Metro Manila, please contact us directly.


Anon. 2012. “Fats and Cholesterol.” The Nutrition Source. Retrieved November 9, 2020 (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/).

Anon. 2012. “Cholesterol.” Vic.Gov.Au. Retrieved October 28, 2020 (https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/cholesterol).

Anon. 2020. “HDL (Good), LDL (Bad) Cholesterol and Triglycerides.” Www.Heart.org. Retrieved November 9, 2020 (https://www.heart.org/en/health-topics/cholesterol/hdl-good-ldl-bad-cholesterol-and-triglycerides).

Harvard Health Publishing. 2020. “Know the Facts about Fats – Harvard Health.” Harvard Health. Retrieved November 9, 2020 (https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats).

Harvard Health Publishing. 2019. “Are Fats so Bad? – Harvard Health.” Harvard Health. Retrieved (https://www.health.harvard.edu/staying-healthy/are-fats-so-bad).

Harvard Health Publishing. 2019. “The Truth about Fats: The Good, the Bad, and the in-between – Harvard Health.” Harvard Health. Retrieved October 28, 2020 (https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good).

Stewart, Leigh. 2019. “The Ultimate Guide To Good Fats And Bad Fats In Food.” Atlas Biomed Blog | Take Control of Your Health with No-Nonsense News on Lifestyle, Gut Microbes and Genetics. Retrieved October 28, 2020 (https://atlasbiomed.com/blog/ultimate-guide-to-good-fats-bad-fats/)

TRTWorld. 2016. “Cholesterol Myths Busted.” Cholesterol Myths Busted. Retrieved November 9, 2020 (https://www.trtworld.com/americas/cholesterol-myths-busted-142136).

Shop by Product Category