Saturated fats have been a controversial topic for decades. Some studies claim that they increase the risk of heart disease, while others argue that they have health benefits.

The truth is, we all need some amount of saturated fats in our diet, but how much is too much? In this article, we will explore how much saturated fat you should eat.

What are Saturated Fats?

Saturated fats are a type of fat that are typically solid at room temperature. Unlike unsaturated fats, which have one or more double bonds in their chemical structure, saturated fats have no double bonds and are tightly packed together.

This chemical structure makes them more stable and less likely to oxidize, which is why they are often used in cooking.

Why Do We Need Saturated Fats?

While too much saturated fat can have negative health effects, our bodies do need some amount of it. Saturated fats play a vital role in hormone production, cell membrane health, and brain function.

Additionally, some studies have found that certain types of saturated fats, such as those found in coconut oil, may have health benefits.

The Recommended Daily Intake of Saturated Fat

The American Heart Association recommends that adults limit their intake of saturated fats to no more than 5-6% of their total daily calories.

For someone on a 2,000 calorie diet, this would equate to no more than 120 calories, or 13 grams of saturated fat, per day.

Which Foods are High in Saturated Fat?

Saturated fats are found in many animal-based foods, including:.

Red meat
Poultry, especially with the skin on
Butter and other dairy products
Egg yolks

Additionally, some plant-based foods contain significant amounts of saturated fats, such as:.

Coconut oil
Palm oil
Cocoa butter

When choosing foods, it is important to read the nutrition label to determine the amount of saturated fat they contain.

How to Reduce Your Saturated Fat Intake

If you are consuming too much saturated fat, there are several steps you can take to reduce your intake:.

Choose leaner cuts of meat
Remove the skin from poultry before cooking
Use low-fat dairy products
Eat more plant-based foods, such as fruits, vegetables, and whole grains
Replace cooking oils high in saturated fat with those high in unsaturated fat, such as olive oil or avocado oil

The Bottom Line

Saturated fats are an essential part of our diets, but they should be consumed in moderation.

By following the recommended daily intake and choosing foods that are lower in saturated fat, you can help reduce your risk of heart disease and other health problems.