For years, we were told to fear fat — especially saturated fat — in the name of heart health. But science has evolved, and so should our perspective. It’s no longer just about how much fat you eat… it’s about what kind.
One of the most overlooked pieces in the cholesterol puzzle? LDL particle size. You’ve probably heard of LDL as the “bad cholesterol,” but here’s the twist: it’s not always bad. What matters most is whether those LDL particles are small and dense (the kind that can easily lodge into arterial walls) or large and fluffy (which tend to be harmless, even protective).
The Role of Omega-3s and Saturated Fats
Emerging research shows that eating the right kinds of fats — like omega-3 fatty acids from fish, walnuts, and flax, or short- and medium-chain saturated fats from grass-fed ghee, coconut oil, and cocoa butter — may shift your LDL profile in a favorable direction. In other words: they don’t necessarily raise your cholesterol… they help reshape it.
Omega-3s in particular are powerful inflammation-fighters. They’ve been shown to:
- Lower triglycerides
- Improve HDL (“good”) cholesterol
- Shift LDL particles to a larger, less harmful size
Meanwhile, quality saturated fats (yes, we said it!) like those from grass-fed dairy don’t act like their processed counterparts. They may actually help maintain a healthier lipid balance and support metabolic function — especially when paired with a low-sugar lifestyle.
The Real Villain? Processed Seed Oils + Sugar
Ultra-processed seed oils (like soybean, corn, and canola) are often oxidized, highly refined, and usually paired with excess carbs or sugars — a recipe for small, dense LDL particles and inflammation overload. It’s not the fat that’s the issue. It’s the wrong kind of fat, combined with metabolic chaos.
Where to Find the Right Fats: Whole Food Sources to Love
If you’re ready to swap inflammation-causing fats for nourishing ones, here’s a list of clean, whole food sources that deliver the kind of fat your body (and cholesterol profile) will thank you for:
Omega-3 Rich Foods:
- Wild-caught salmon, sardines, mackerel
- Anchovies (small but mighty!)
- Flaxseeds & chia seeds
- Walnuts
- Omega-3 enriched eggs
Clean Saturated Fats:
- Grass-fed butter or ghee
- Organic coconut oil
- Cocoa butter (as in real dark chocolate!)
- Pasture-raised meats (especially lamb and beef)
- Full-fat plain yogurt or kefir from grass-fed cows
Monounsaturated Fats:
- Avocados
- Extra virgin olive oil
- Macadamia nuts
- Pecans
- Olives (briny bonus!)
Smart Snack Ideas That Support Heart Health:
These snacks combine healthy fats with protein and fiber — a winning combo for satiety and blood sugar balance.
- Hard-boiled eggs + avocado slices
- Greek yogurt with chia seeds and walnuts
- Celery sticks with almond butter + hemp seeds
- MariGold Fat Bombs for a chocolatey, low-carb treat
- Smoked salmon on cucumber rounds
- Handful of macadamias or pecans with dark chocolate chips (80%+)
- Sardines or tuna on flax crackers
MariGold’s Fat Bombs: Smart Fats, No Junk
At MariGold, we’re big fans of fat. But not just any fat — the kind your body recognizes, absorbs, and thrives on.
Our Fat Bombs are crafted with:
- Grass-fed ghee (rich in butyrate + fat-soluble vitamins)
- Cocoa butter (loaded with stearic acid, which may improve cholesterol balance)
- Organic coconut oil (a clean source of MCTs that fuel the brain)
No seed oils, no added sugar, no artificial junk. Just delicious, functional fuel that supports your health — from blood sugar to brain function.
