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Saturated fat is a big part of nutrition labels and is usually something people look for when avoiding unhealthy foods. However, many don’t know what saturated fat actually does, and how much they can safely eat.
What is Saturated Fat?
Saturated fat includes fat that has no double bonds, making them have a lot of hydrogen molecules.
Foods that have saturated fat include:
Red meat (beef, lamb, pork)
Full-fat dairy products (butter, cheese, whole milk)
Tropical oils (coconut oil, palm oil)
Processed foods (baked goods, fried foods)
How Does Saturated Fat Affect Health?
Saturated fat has been linked to an increased risk of heart disease and traumatic events such as strokes and heart attacks because it can raise levels of LDL (low-density lipoprotein) cholesterol, which is considered “bad” cholesterol, which accumulates and hardens along arteries, causing deposits known as plaques. This leads to the narrowing and hardening of the arteries, known as atherosclerosis, which makes your arteries severely less resistant to clots and the pressures of high blood pressure upon exertion or stress, potentially causing tears and blockages in blood flow.
However, some the relation between saturated fat and heart health isn’t clear. Some research suggests that the type of saturated fat consumed, as well as the overall diet and lifestyle, play a role in determining health outcomes.
Should Saturated Fat be Avoided?
Health organizations, such as the American Heart Association, still recommend limiting saturated fat intake to less than 10% of daily calories. Instead, they advise replacing saturated fats with healthier unsaturated fats, such as those found in:
Olive oil and avocado oil
Nuts and seeds
Fatty fish (salmon, mackerel, sardines)
However, saturated fat isn’t completely bad. It’s better to maintain a balanced diet rather than completely avoiding this relatively common fat.
How Much Saturated Fat Should You Consume?
The American Heart Association advises that saturated fat should make up no more than 5-6% of daily calorie intake, while the Dietary Guidelines for Americans suggest limiting it to less than 10% of total daily calories
Assuming a person consumes 2000 calories a day, then they should eat:
5-6% guideline: About 11-13 grams of saturated fat per day
10% guideline: No more than 22 grams of saturated fat per day
It’s also crucial to consider the source of these saturated fats. It’s better to consume these fats from natural sources rather than processed ones.
Written by: Kevin
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