Fats & Oils

Saturated Fat

According to the American Heart Association, “Saturated fatty acids have all the hydrogen the carbon atoms can hold.” Because these types of fatty acids form straight chains and can be packed together tightly, they tend to be solid at room temperature and very stable. They are found in animal products, including meat and dairy products, as well as some tropical plant oils like palm and coconut oil that at times are used in baked goods.

A dietary intake of saturated fat above recommended levels carries an increased health risk for heart disease and stroke. Saturated fat raises total cholesterol and low density lipoproteins (LDL) that carry cholesterol through the body in a form that can be deposited in the arteries. Thus, it is important to be mindful of saturated fat intake when trying to achieve a healthy diet.

The American Heart Association recommends limiting saturated fat intake “to less than 7 percent of total daily calories.” They also recommend replacing saturated fats “with foods high in monounsaturated and/or polyunsaturated fats,” which means, “eating foods made with liquid vegetable oil.”