How is saturated fat good for you

Saturated fats are typically solid at room temperature. How do saturated fats affect my health? What foods contain saturated fat? Apply this general guidance regardless of where your food is prepared or consumed: Balance calorie intake with calorie needs to achieve and maintain a healthy weight.

Choose whole grains, lean and plant-based protein and a variety of fruits and vegetables. Limit salt, sugar, animal fat, processed foods and alcohol. What are alternatives to replace saturated fats in the foods I eat? Should I eat them or not? Last Reviewed: Nov 1, First Name required First Name Required. Last Name required Last Name Required. Email required Email Required. Zip Code required Zip Code Required.

I agree to the Terms and Conditions and Privacy Policy. Many fast food restaurants also provide nutrition information on their menus. You also may be able to find it on the restaurant's website. The following foods may be high in saturated fats. Many of them are also low in nutrients and have extra calories from sugar:.

Here are some examples of popular food items with the saturated fat content in a typical serving:. It is fine to treat yourself to these types of foods once in a while.

But, it is best to limit how often you eat them and limit portion sizes when you do. You can cut how much saturated fat you eat by substituting healthier foods for less healthy options. Replace foods high in saturated fats with foods that have polyunsaturated and monounsaturated fats.

Here is how to get started:. Cholesterol - saturated fat; Atherosclerosis - saturated fat; Hardening of the arteries - saturated fat; Hyperlipidemia - saturated fat; Hypercholesterolemia - saturated fat; Coronary artery disease - saturated fat; Heart disease - saturated fat; Peripheral artery disease - saturated fat; PAD - saturated fat; Stroke - saturated fat; CAD - saturated fat; Heart healthy diet - saturated fat.

Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis. Ann Intern Med. PMID: pubmed. J Am Coll Cardiol. Nutrition's interface with health and disease.

Goldman-Cecil Medicine. Philadelphia, PA: Elsevier; chap Mozaffarian D. Nutrition and cardiovascular and metabolic diseases. FoodData Central, Accessed July 1, Dietary Guidelines for Americans, It gives you energy and helps your body absorb vitamins.

But some types of fat may play a role in heart disease and stroke. In addition, fat is high in calories. Eating too many calories can lead to weight gain and possibly obesity. Most foods contain a mix of different kinds of fat. For example, canola oil contains some saturated fat but is mostly monounsaturated fat.

In contrast, butter contains some unsaturated fat but is mostly saturated fat. Because saturated fat tends to raise low-density lipoprotein LDL cholesterol levels in the blood.

High cholesterol levels can increase your risk of heart disease and stroke. Saturated fat occurs naturally in red meat and dairy products. It's also found in baked goods and fried foods. Trans fat occurs naturally in small amounts in red meat and dairy products. Trans fat can also be manufactured by adding hydrogen to vegetable oil. This artificial form of trans fat is known as partially hydrogenated oil.

It has unhealthy effects on cholesterol levels and increases the risk of heart attack and stroke. For this reason, partially hydrogenated oil can no longer be added to foods in the U.

Studies show that eating foods rich in unsaturated fat instead of saturated fat improves blood cholesterol levels, which can decrease your risk of heart attack and stroke. One type in particular — omega-3 fatty acid — appears to boost heart health by improving cholesterol levels, reducing blood clotting, reducing irregular heartbeats and slightly lowering blood pressure.

You don't have to cut fat from your diet. But be smart about the amount and type of fat you choose. Remember fat is high in calories. Choose foods rich in healthier unsaturated fat instead of foods high in saturated fat, not in addition to them.

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