For multiple decades, we were told to fear saturated fat — the boogeyman behind heart disease, clogged arteries, and early death. Butter, steak, eggs, and full-fat dairy were demonized, and the low-fat, high-carb era was born. But times are changing — even in cardiology.
In 2020, the Journal of the American College of Cardiology (JACC) published a major reassessment of saturated fat. In plain English: the old advice to limit saturated fat across the board doesn’t hold up. As the authors bluntly stated:
There is no robust evidence that current population-wide arbitrary upper limits on saturated fat consumption in the U.S. will prevent cardiovascular disease or reduce mortality.
This paper, co-authored by leading cardiologists and nutrition experts, calls for a shift — away from demonizing saturated fat, and toward evaluating the healthfulness of foods and dietary patterns.
Josh “Trailvore” Koop
Let that sink in: even mainstream cardiologists are acknowledging that saturated fat — especially from natural sources like meat and dairy — isn’t inherently harmful. In fact, the authors highlight that:
Whole-fat dairy, unprocessed meat, and dark chocolate are SFA-rich foods with a complex matrix that are not associated with increased risk of CVD.
Here’s what the paper really says:
- The link between saturated fat and heart disease is weak and inconsistent.
Modern research doesn’t support the narrative that eating steak or butter directly leads to heart attacks. The JACC authors note the problem was never about saturated fat in isolation — it’s about context. “The health effects of saturated fats are not uniform and depend on the specific fatty acid, the food source, and the overall diet.” - Replacing saturated fat with sugar and refined carbs was a terrible mistake.
The shift from fat to “heart-healthy” carbs backfired. Triglycerides rose, HDL dropped, metabolic syndrome exploded. JACC confirms: “The long-standing advice to reduce saturated fat consumption has not accounted for the replacement nutrient.” - We need to focus on real food, not isolated nutrients.
Red meat and full-fat dairy aren’t just fat delivery systems — they’re nutrient-dense, bioavailable sources of protein, vitamins, and minerals. As JACC put it, “The focus on specific nutrients rather than on foods and overall dietary patterns has distracted from efforts to improve diet quality.”
What This Means for the Carnivore and Animal-Based Community
This is a massive win for anyone who’s pushed back on the anti-fat, anti-meat dogma. Here’s how to use this information to guide your diet, defend your health, and understand where nutrition science is going:
