God… When will people learn saturated fat is not bad? It is a negative stigma created in the 1950’s when food processing companies funneled massive amounts of money into a study called the lipid hypothesis trying to prove that saturated fats lead to heart disease. The study itself failed to produce any evidence that saturated fats lead to an increase in the risk of heart disease but since the study itself got so much publicity the entire world began thinking saturated fat was bad for you. Common we lived on saturated fat as hunters and gatherers. You think they were dropping dead from heart disease?
The key to lowering cholesterol levels is regular exercise and eating whole foods. Staying away from processed foods, fast foods, frozen foods(unless it’s veggies/fruit). It really is this simple.
I’ve seen numerous people on cyclical ketogenic diets decrease their LDL levels and increase their HDL levels proven through annual blood tests. It’s all over bodybuilding.com forums that’s why there is an entire section dedicated to it. Fat’s are not the [only] problem. Macros can be, eating processed food can be, but don’t alienate the fats!!! Carbs, Fats, Protein… They are all good for you!
Examples of good macros include:
40% Carbs, 30% Pro, 30% Fat