Lard has a reputation. Like the “bad boy” of the cooking fat world blamed for your cholesterol, your tight jeans, and possibly the downfall of civilization.

But here’s the twist nobody put on the low fat cereal box: lard isn’t just a brick of doom. Nearly half of it is monounsaturated fat (the same “hey, that’s pretty heart friendly” category you hear about with olive oil). That doesn’t make lard a health food you should spoon straight from the jar (please don’t), but it does mean the story is… way more nuanced than “lard = instant heart attack.”

So let’s talk like normal people: what lard actually is, which kind to avoid like a bad haircut, how it can affect cholesterol, and whether it deserves a spot in your kitchen or a permanent timeout.

First: What Lard Even Is (And Why Some of It Is Garbage)

Lard is rendered pork fat. That’s it. No mystery, no wizardry, just pig doing pig things.

The problem is what happens to lard after that. Some store bought versions in the home cooking vs packaged foods debate get partially hydrogenated to make them shelf stable forever, which is basically the cooking fat version of “preserved in amber.” That process can create trans fats, and trans fats are the ones that really do the classic cholesterol villain move: raise LDL and lower HDL. Rude.

So here’s my “don’t overthink it” rule:

• Good lard: ingredient list says “lard” or “pork fat”. Period.
• Not good lard: anything that says “partially hydrogenated” or has a paragraph of additives.

If the label looks like a chemistry quiz, put it back on the shelf and back away slowly.

Where to Buy the Good Stuff (Without Getting Weird About It)

You don’t need to raise your own heritage pig named Kevin. You just need to shop smarter.

My favorite places to look:

• Butcher shops (often the best quality)
• Mexican markets (look for manteca just check the label for additives)
• Specialty grocery stores that carry non-hydrogenated lard

And if you like baking, meet the MVP: leaf lard (fat from around the kidneys). It’s super mild almost neutral so it’s amazing for pie crusts when you want “flaky” without everything tasting like bacon had a meeting in your dessert.

The “Fancy” Version: Pasture Raised Lard

If you’ve ever cracked open an egg with that deep orange yolk and thought, “Wow, that chicken is thriving,” pasture raised lard is that vibe.

When pigs are pasture raised (instead of purely grain fed), their fat can have a better balance of fats generally more omega-3s and less omega-6s. Some animal studies suggest omega-3 enriched pork lard may lead to lower cholesterol and triglycerides compared to certain other fats.

Is it magic? No. Is it “quality in, quality out”? Yes. If you’re going to use lard at all, I’m very team “buy the real stuff and use less of it.”

Cooking With Lard Without Making It Weird (Or Gross)

Lard is actually a pretty solid cooking fat because:

• It has a high smoke point (so it handles heat well)
• It’s relatively stable compared to many seed oils because it has fewer polyunsaturated fats

But I do have one “please don’t” warning:

Don’t keep reusing the same lard over and over

You know that old fryer oil smell that hits you like a sad carnival? That. Repeatedly reheating fats can increase oxidation, and animal research links reused frying oils to stuff like higher blood pressure and oxidative stress.

Use fresh lard for cooking sessions instead of treating one batch like a family heirloom.

Storage

• Fridge: usually fine for a while (keep it sealed, keep it clean)
• Freezer: 6-12 months easily

Lard vs. Butter vs. Oils (The Quick, Useful Version)

This is where people get surprised: lard has less saturated fat than butter and more monounsaturated fat than butter.

• Butter: higher saturated fat
• Olive oil: the monounsaturated queen (hard to beat)
• Coconut oil: saturated fat superstar (like… a lot)
• Lard: somewhere in the middle not angelic, not demonic

Lard also contains a bit of vitamin D and choline (both nice to have), but I’m not going to pretend lard is a multivitamin. It’s still a cooking fat. Let’s not start a fan club.

The Part Everyone Tries to Skip: Saturated Fat “Budgeting”

I know, I know. Nobody wants to “budget” their fats. It sounds like a spreadsheet wearing a cardigan. But if you’re trying to figure out whether lard fits your life, this is the easiest way to make it make sense.

Many guidelines recommend keeping saturated fat around:

• Up to ~10% of calories for the general population (about 22g/day on a 2,000 calorie diet)
• Lower (around 6-7%) if you have heart disease or higher risk (roughly 13-15g/day)

One tablespoon of lard has about 5g of saturated fat. So depending on your situation, that single tablespoon can take a decent bite out of your daily “allowance.”

And here’s where people get accidentally bamboozled: lard might be fine… until you also have cheese, whole milk, fatty cuts of meat, ice cream, and whatever your coffee creamer is doing.

It’s not that any one food is “the problem.” It’s the pile up.

So… How Does Lard Affect Cholesterol, Actually?

Here’s the current vibe from research in plain language:

• Saturated fat doesn’t behave like a cartoon villain 100% of the time.
• Some big studies have found no clear direct link between saturated fat intake and heart disease outcomes in the way we used to assume.
• Saturated fat can raise HDL (the “protective” cholesterol) and may shift LDL particles toward larger types that seem less risky than small, dense LDL.

But (and this is important): trans fats are different. They’re much more consistently associated with worse cholesterol patterns (higher LDL, lower HDL). Which is why I will keep yelling: avoid partially hydrogenated lard.

Also, context matters. If your overall diet is already heavy on saturated fat and cholesterol, adding lard on top can push things in the wrong direction especially in people who are already prone to cholesterol issues.

Basically: lard isn’t automatically a disaster. But lard + “everything else is also rich and fatty” can become a cholesterol party you didn’t mean to RSVP yes to.

Who Should Probably Go Easy (Or Skip It)

If any of these apply to you, I’d treat lard like an occasional guest star, not a main character:

• You have cardiovascular disease
• Your LDL is elevated (especially if your doctor has flagged it)
• You’ve got multiple risk factors (diabetes, high blood pressure, smoking, etc.)
• You have diagnosed dyslipidemia or fatty liver disease
• Strong family history of early heart disease

This isn’t “you’re bad at eating.” This is you being strategic like bringing an umbrella when the weather app is screaming at you.

And yes: if you’re in a higher risk category, it’s worth asking your doctor or dietitian what saturated fat target makes sense for you, specifically. Bodies are annoyingly individualized.

The Amount That Makes Sense in Real Life

If you want the practical takeaway without a full nutrition dissertation or a tamales health and nutrition breakdown:

• Use lard as a supporting fat, not your default for everything.
• On days you’re already eating other saturated fat heavy foods (cheese, whole milk, fatty meats), keep lard to 0-1 tablespoon.
• Rotate your fats like you rotate your shoes. Olive oil some days, avocado oil, a bit of butter, and yes lard occasionally if you love what it does for flavor and texture.

Lard is a fabulous tool. It’s not a personality.

So… Should You Keep Lard in Your Kitchen?

If you buy real, non-hydrogenated lard, use it in moderation, and your overall diet isn’t a saturated fat parade, lard can absolutely fit into a normal, balanced way of eating.

My personal opinion? If lard makes your roasted potatoes crispier, your tortillas happier, or your pie crust flakier and you’re not using it like it’s free then I’m not here to clutch pearls about it.

Just promise me two things:

1. Don’t buy the partially hydrogenated stuff (trans fats can fully exit the chat).
2. Don’t treat one cooking fat like it’s the only option. Variety is underrated and your cholesterol numbers will thank you.

Choose the real stuff, mind your totals, and cook like you mean it.