Pork Fat Is Not the Enemy: The Truth About Its Health Benefits

For many years, people have believed that eating pork fat is the main cause of cardiovascular diseases, leading many households to remove it entirely from their kitchens. However, this is a misunderstanding that has unfairly tarnished the reputation of a traditional and nutritious cooking ingredient.

According to Dr. Hoàng Sầm, President of the Institute of Indigenous Medicine of Vietnam, pork fat is an animal-derived fat that actually plays an important role in maintaining human health. Despite this, many Vietnamese families have switched almost completely to using vegetable oils, fearing that pork fat causes heart disease or high cholesterol. In reality, this fear is largely based on outdated or oversimplified information.

Pork fat provides essential energy for the body, helps form cell membranes, and supports various biological functions. Nutritionally, it contains around 40% saturated fat, 50–60% monounsaturated fat, and about 10% polyunsaturated fat. This balanced combination helps strengthen blood vessel walls, improve circulation, and may even reduce the risk of stroke and heart disease when consumed in moderation.

It’s important to note, however, that elderly individuals should eat less pork fat, as their metabolism slows down with age. On average, fat should account for 20–30% of total daily energy intake. Overweight individuals are advised to consume less fat, while those who are underweight or physically active can consume a bit more. Since each gram of fat provides about 9 calories, it serves as an excellent source of energy—especially for manual laborers, recovering patients, and growing children who require fat for proper development.

Fat also plays a protective role in the body. It cushions organs, maintains body temperature, and shields against mechanical shocks. That’s why thinner people often feel cold more easily and are less resistant to environmental changes—they simply lack enough fat stores to protect the body.

Dr. Sầm emphasizes that a balanced diet should include both animal fat and vegetable oil. While plant-based oils are healthy, they don’t provide sufficient cholesterol and phosphatides needed for hormone production and cell health. Nutrition experts recommend maintaining a 50:50 ratio between pork fat and vegetable oil for healthy adults. For children under 10, the ratio should be 70:30 in favor of animal fat, while for the elderly, the ratio should shift to 30:70, prioritizing plant oils. This balance ensures adequate energy intake and supports the synthesis of steroid hormones and vitamin D, without raising “bad” cholesterol levels or increasing the risk of fatty liver.

Associate Professor Nguyễn Duy Thịnh, former lecturer at the Institute of Food Technology, Hanoi University of Science and Technology, agrees that cutting pork fat from the diet entirely has been a widespread mistake. He explains that pork fat plays a role in building neural cell membranes and, when consumed moderately, protects blood vessels, helping reduce the risk of heart attack or stroke. Moreover, pork fat enhances the absorption of vitamin A and supports brain development in children. Research has even shown that incorporating pork fat in children’s meals can stimulate appetite and help treat loss of appetite or poor eating habits.

When used in cooking, pork fat is more stable at high temperatures than many vegetable oils. Unlike certain refined oils that can form harmful compounds when overheated, pork fat’s fatty acids remain relatively stable, producing fewer carcinogenic byproducts. This makes it an excellent choice for deep-fried or stir-fried dishes that require high heat.

That said, moderation remains key. Pork fat is high in saturated fats, so excessive consumption can lead to nutrient imbalances and health issues. People with heart disease, stroke history, or high cholesterol should use it sparingly. The healthiest approach is to use pork fat as part of a balanced and varied diet, rather than eliminating or overusing it.

In short, pork fat is not the enemy—it’s a traditional, natural source of nutrition that, when used properly, can benefit both children and adults. Reintroducing it sensibly into your kitchen could not only enhance flavor but also help maintain better overall health.