Over the years, health professionals have been emphasizing the need to decrease saturated fat intake. Saturated fats are primarily found in animal products and some plant-based products, including butter, cheese, red meat, and coconut oil.

Why are Saturated Fats a Concern?

High intake of saturated fats can result in unhealthy cholesterol levels, which can increase the risk of heart disease.

Consuming high levels of saturated cream, cheese, and processed meats has also been linked to an increased risk of developing certain cancers, including colon cancer.

What are the Recommendations?

The American Heart Association recommends consuming no more than 5-6% of daily calorie intake from saturated fats. This equates to approximately 13 grams per day for a 2,000 calorie diet.

The World Health Organization recommends limiting saturated fat to less than 10% of daily calorie intake. However, they also stress that the ideal target is 5% or less.

The Dietary Guidelines for Americans recommend keeping saturated fat to less than 10% of daily calorie intake. They also recommend consuming low-fat dairy, lean protein, and healthy fats, such as those found in nuts, seeds, and avocado.

Replacing Saturated Fats with Healthy Fats

When cutting down on saturated fats, it’s important to replace them with healthy sources of fats, such as monounsaturated and polyunsaturated fats. These can be found in nuts, seeds, oily fish, avocados, and olive oil.

A study found that replacing 5% of saturated fat intake with polyunsaturated fats could reduce the risk of heart disease by up to 25%.

How to Determine Saturated Fat Content?

Reading food labels is an excellent way to determine the amount of saturated fat in a product. Foods with low saturated fat and cholesterol are usually better options.

Saturated Fats in Meat

Meat is a significant source of saturated fat, especially red meats, such as beef, lamb, and pork. When consuming meat, it’s best to stick to lean cuts and avoid processed meat, such as bacon and sausage.

It’s best to consume white meat, like turkey or chicken as a protein source instead of red meat.

Other Foods High in Saturated Fats

Processed foods, such as baked goods and snack foods, are high in saturated fats. It’s best to limit these types of food. Some of the foods high in saturated fats include:.