Saturated fat is a type of fat that is solid at room temperature. It is the biggest dietary source for high levels of low-density lipoprotein (LDL) or so-called “bad” cholesterol and often is a major factor in the development of heart disease and other illness.
All fats contain both saturated and unsaturated fatty acids. However, saturated fat is made up of triglycerides in which most of the fatty acids are saturated. Saturated fats are solid at room temperature and turn even harder when chilled. In general, the harder and more stable a fat is, the more saturated it is.
A diet high in saturated fat is linked to high blood cholesterol levels. Cholesterol is a soft, waxy, fat-like substance in the blood that is mostly created in the liver in part from a variety of foods, especially saturated fat. When a person consumes saturated fat, it causes the liver to produce more total cholesterol and more LDL cholesterol. This type of cholesterol is associated with a greater risk of developing heart disease or atherosclerosis (hardening of the arteries).
Diets high in saturated fats are also associated with increased risk of stroke and certain types of cancer.
Saturated fats are found mainly in foods that come from animal-based products such as:
Butter and margarine (made from vegetable fat, but hydrogenated for firmness)
Lard and shortening
Meat (especially beef, lamb and pork) and poultry with skin
High-fat dairy products made with whole milk (e.g., cheese, yogurt, cream, regular ice cream)
In addition, saturated fats are found in vegetable oils, including cocoa butter, coconut, palm and palm kernel oils.
Eating the occasional food high in saturated fat usually is acceptable. However, people should eat diets in which less than 10 percent of calories come from saturated fats, according to the American Dietetic Association. Tips for lowering saturated fat content include eating lean meats; baking, boiling or steaming vegetables; limiting consumption of fried foods and processed foods; substituting monounsaturated fats such as olive oil; choosing low-fat or fat-free dairy products; and substituting soft margarine or trans fatty acid-free margarine for butter.
About saturated fat
Saturated fat is a type of fat that comes from animal products and certain vegetables. Like all fats, it is an organic compound made up of fatty acids (chains of carbon, hydrogen and oxygen) and glycerol. Saturated fat is the biggest dietary source of high levels of low-density lipoprotein (LDL), or so-called “bad” cholesterol. This type of fat is a major cause of heart disease and other illness.
Fats are one of three main nutrient groups (along with carbohydrates and protein) in food that provide energy to the body. They are essential to good health. Fats supply the body with energy, help to manufacture hormones, regulate the nervous system, protect organs, maintain healthy hair and skin, and insulate the body. Fats contain essential fatty acids and carry vitamins A, D, E and K into the bloodstream. Fat also provides a sense of fullness after meals (satiety).
Most fats are stored in the body as triglycerides, which circulate in the blood. All types of fats contain both saturated and unsaturated fatty acids, but in varying amounts. While fat can be good for health, too much of the wrong kinds of fat can cause health problems.
Saturated fat is made up of triglycerides in which most of the fatty acids are saturated. Saturated fatty acids contain the maximum possible number of hydrogen atoms per molecule. A carbon atom has four spaces where it connects with other atoms. Two of these spaces connect to other carbon atoms. If the remaining two are filled with hydrogen, the fatty acid is considered to be saturated with hydrogen.
Saturated fats are solid at room temperature and turn even harder when chilled. In general, the harder and more stable a fat is, the more saturated it is.
Saturated fat has a negative impact on health when consumed in large amounts. This type of fat is linked to high blood cholesterol levels. Cholesterol is a soft, waxy, fat-like substance in the blood that is mostly created in the liver from a variety of foods, especially saturated fat.
When a person consumes saturated fat, it causes the liver to produce more total cholesterol and more LDL cholesterol. This type of cholesterol is associated with a greater risk of developing heart disease or atherosclerosis (hardening of the arteries). Higher levels of saturated fats are also associated with obesity, increased risk of stroke, the potential to develop type 2 diabetes and certain types of cancer.
A recent Australian study found that eating just one serving of highly saturated food inhibits the ability of the arteries to expand for a period of time following the meal. The saturated fat reduces the ability of the body’s high-density lipoprotein (HDL) cholesterol – the so-called “good” cholesterol – to keep inflammatory agents from affecting the inner lining of the arteries. This failure to protect the inner lining allows the agents to promote the formation of plaques that clog the arteries.
In addition, as the saturated fat of the meal restricts the arteries’ ability to expand, it is more difficult for adequate levels of blood to reach tissues and organs.
Sources of saturated fat
Most foods contain a mixture of both saturated and unsaturated fats. However, the fats in some foods are more highly saturated than others. Scientists classify these foods as being high in saturated fats.
Saturated fats are found mainly in foods that come from animal-based products such as:
Butter and margarine (made from vegetable fat, but hydrogenated for firmness)
Lard and shortening
Meat (especially beef, lamb and pork) and poultry with skin
High-fat dairy products made with whole milk (e.g., cheese, cream, regular ice cream, yogurt, sour cream)
In some cases, vegetable oils also are sources of high levels of saturated fats. For example, tropical vegetable oils such as cocoa butter, coconut, palm and palm kernel oils are rich in saturated fats. In addition, some products made from vegetable oils have hydrogen atoms added (a process known as hydrogenation) that turns the oil into trans fatty acids. Trans fatty acids have similar health effects as saturated fats. For example, margarine made from vegetable oil is hydrogenated for firmness.
In general, animal fats tend to be more saturated, while plant fats (except for tropical and hydrogenated oils) tend to be more unsaturated. Foods that are fried in animal fat also contain saturated fat, as does gravy made with fat or milk.
Other types of food that are often high in saturated fat include:
People are urged to remember that it is the trans fat content of many processed and packaged foods that is most detrimental to one’s health. Many products that are marketed as being free of trans fats still contain some saturated fats. While it is good to avoid overindulging in saturated fats, not all foods that contain saturated fats are necessarily bad for one’s health. Many foods that contain saturated fats – such as breads, cereals, frozen foods and many other packaged foods – are perfectly healthy so long as they do not contain trans fats and are eaten in moderation.
Reducing saturated fat in the diet
Saturated fats should not make up more than 7-10 percent of a person’s total calories each day, according to the American Heart Association. Eating a diet low in saturated fat can dramatically lower a person’s risk for heart attack, stroke, cancer, obesity, type 2 diabetes and other health threats. In most cases, people do not have to eliminate all saturated fats from the diet. Instead, the goal is to shift the diet so that foods with less saturated fat form the foundation of a person’s day-to-day meals.
Eating the occasional food high in saturated fat usually is acceptable. However, people should eat diets in which less than 10 percent of calories come from saturated fats, according to the American Dietetic Association. That amounts to less than 22 grams of saturated fat in a 2,000-calorie diet. The nutrition facts label on processed food contains the total amount and the amount per serving of saturated fat and any other types of fat.
Tips for lowering saturated fat content include:
Add skim or low-fat milk to recipes instead of whole milk
Avoid salad dressings. Lemon juice may be a good substitute and oils made of monounsaturated fats such as olive oil.
Use olive oil when cooking instead of butter, lard or stick margarines.
Bake, boil or steam vegetables.
Bake, broil, roast or simmer fish, meat and poultry.
Chill meat or poultry broth until fat solidifies. Then, scoop off fat before using.
Choose lean meats and trim fat from meats prior to eating.
Cook with a nonstick pan to prevent the need for added fat during preparation.
Drain fat from meat or poultry by cooking them on a rack.
Flavor foods with spices and herbs instead of butter, margarine and sauces.
Limit consumption of fried foods, frozen and processed foods.
Remove skin from poultry prior to consumption.
Substitute soft margarine or trans fatty acid-free margarine for butter.
Try low-fat yogurt or cottage cheese in place of sour cream and mayonnaise.
Use oil instead of shortening (except coconut and palm kernel oils).
When baking, use an additional egg white instead of one whole egg.
When scrambling eggs, combine one yolk with additional egg whites.
Snack on fruits and vegetables such as carrots rather than cakes and ice cream.
Snack on popcorn and low-sodium pretzels rather than potato chips.
Do not eat fast food or pizza more than once weekly.
Check the nutrition facts labels on packaged foods. Choose items low in saturated fats.
People can also reduce their intake of saturated fats by increasing their knowledge about which ingredients indicate the presence of these fats. When looking at the nutrition facts label on prepared foods, phrases such as “hydrogenated” or “partially hydrogenated” indicate that trans fatty acids have been added to the food. Ingredients that indicate the presence of saturated fats include:
Animal or beef fat
Butter
Cocoa butter
Coconut oil
Lard
Palm oil or palm kernel oil
Although low-fat diets are believed to be good for most people, they are not a good choice for children under the age of 2. Cholesterol and fat are believed to play key roles in brain development. Parents are urged to consult with their child’s pediatrician about the best types of foods for children at this age.
Although children generally should not be given a low-fat diet, parents are urged to remember that a diet low in saturated fats is good for everyone. A recent study found that adults who live with children tend to eat more saturated fat than adults who do not live with children. This is at least partially due to the fact that busy parents are more likely to feed their families convenience foods, which are often high in saturated fats.
Questions for your doctor about saturated fat
Preparing questions in advance can help patients have more meaningful discussions regarding their conditions. Patients may wish to ask their doctor or registered dietitian the following questions about saturated fat:
How will I know if I am eating too much saturated fat?
What are the long-term health threats I face from saturated fat?
What are the benefits of a diet low in saturated fat?
Should I have my blood cholesterol levels tested?
Where can I find help planning a diet that is low in saturated fat?
What are some cooking tips for reducing levels of saturated fat in meals?
How much saturated fat can I eat safely?
How can I ensure that my child eats a diet that has enough fat for growth while not being too high in saturated fat?
How can I make sure my child’s school lunches are low in saturated fat?
Can you recommend good products that use healthy ingredients as substitutes for saturated fat?
