Health Pages

Saturated Fat


Saturated Fats: "LIMIT"

Saturated fats are mostly of animal origin and are solid at room temperature. The streaking in red meat (marbling) and fat along the edges of meat are examples of saturated fats. The important exceptions are tropical plant oils (coconut, palm, and palm kernel).

There is not enough evidence to conclude that saturated fats that exist in nature (non-hydrogenated) increase the cholesterol levels or the risk of heart disease, but replacing the saturated fat with healthy fats (like monounsaturated and polyunsaturated fats) is usually recommended for heart healthy diet.

There are risks to eating too much saturated fats, and anyone considering eating high-fat diet and making significant dietary changes in that direction should consult their doctor first, and ensure they have thoroughly researched the pros and cons. It is believed that saturated and trans fats both have a negative impact on the body. A reduction in dietary saturated fat has generally been thought to improve cardiovascular health.

Most nutrition experts recommend limiting saturated fat to under 10% of your total daily calories. In general, though, as long as eaten in moderation, saturated fats can be a healthful and regular part of a balanced diet.

The best way to avoid saturated fat in your diet is to limit foods containing saturated fat.

Sources of saturated fat: butter, cream, shortening/lard, ice cream, whole milk, regular cheeses, coconut and palm oil, chocolate, coconut, fatty meats and many commercially prepared baked goods.


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Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.



all fats and cooking oils
have 9 calories per gram
oils and fats contain varying percentage of
monounsaturated, polyunsaturated and saturated fats

Trans Fats: "AVOID"

Trans fatty acids, also known as trans fats are the worst type of dietary fats. They raise the total cholesterol and LDL "bad" cholesterol level of the blood more than any other food in the diet. They also have a negative impact on the body. Trans fats are found in most margarines, shortenings, some packaged cookies, crackers, snack foods, pastries, muffins, breaded and fried chicken and fish. On food label ingredient lists, this manufactured substance is typically listed as "partially or fully hydrogenated oil".