Saturated Fat

Do you that eating foods that contain saturated fats raise the level of cholesterol in your blood. High levels of LDL cholesterol in your blood, however, increases your risk of heart disease and stroke

What are saturated fats?

Saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature.

American Heart Association Recommendation

The American Heart Association ( AHA) recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat.

For instance, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat. That’s about 13 grams of saturated fat per day.

How do saturated fats affect my health?

Substituting foods that are high in saturated fat with healthier options can lower blood cholesterol levels and increase lipid profiles

What foods contain saturated fat?

Saturated fats occur commonly in many foods. The majority come mainly from animal sources, including meat and dairy products.

Examples of foods with saturated fat are:

  • butter
  • lamb
  • pork
  • poultry with skin
  • fatty beef
  • lard and cream
  • cheese
  • beef fat (tallow)
  • other dairy products made from whole or reduced-fat (2 percent) milk.

Furthermore, baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as coconut, palm oil, palm, and kernel oil also contain primarily saturated fats but do not contain cholesterol.

What are the alternatives to replace saturated fats in the foods I eat?

To get the nutrients you need, eat a dietary pattern that emphasizes:

  • fruits, vegetables,
  • whole grains,
  • low-fat dairy products,
  • poultry, fish, and nuts,
  • while limiting red meat and sugary foods and beverages.

Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.

You should substitute foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. This means consuming foods made with liquid vegetable oil but not tropical oils. It also means eating fish and nuts. You also might try to substitute some of the meat you eat with beans or legumes.

There’s a lot of conflicting information about saturated fats. Should I eat them or not?

The American Heart Association recommends limiting saturated fats which are seen in butter, cheese, red meat, and other animal-based foods. Decades of sound science has proven it can raise your “bad” cholesterol and put you at higher risk for heart disease.

The more essential thing to recollect is the overall dietary picture. Saturated fats are just one piece of the puzzle. Overall, you can’t go wrong eating more fruits, vegetables, whole grains, and fewer calories.

Whenever you hear about the latest “diet of the day” or a new or odd-sounding theory about food, consider the source. The American Heart Association makes dietary recommendations only after thoroughly examining the latest scientific evidence.

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