Saturated Fat: Facts You Need to Know

Saturated fat is a type of fat found in many foods, both animal and plant-based. It gets its name from the fact that its molecules are "saturated" with hydrogen atoms, meaning they have no double bonds between the carbon atoms.

Sources of Saturated Fat

* Animal products: Fatty meats, poultry with skin, full-fat dairy products, butter, lard
* Plant-based foods: Palm oil, coconut oil, cocoa butter

Health Effects of Saturated Fat

Saturated fat has been linked to several health concerns, including:

* Increased LDL cholesterol: Saturated fat can raise levels of low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol. High LDL cholesterol can build up in arteries, forming plaques that narrow them and restrict blood flow.
* Heart disease: A high intake of saturated fat increases the risk of heart disease, including heart attack and stroke.
* Obesity: Saturated fat is high in calories and can contribute to weight gain and obesity if consumed in excess.
* Type 2 diabetes: Studies have shown that a diet high in saturated fat can increase insulin resistance, which can lead to type 2 diabetes.

Recommended Intake

The American Heart Association recommends that adults limit their saturated fat intake to less than 13 grams per day. This is about 6% of the daily calories for a 2,000-calorie diet.

How to Reduce Saturated Fat Intake

* Choose lean meats and poultry without skin.
* Select low-fat or non-fat dairy products.
* Limit butter and lard use.
* Choose healthier oils, such as olive oil, avocado oil, or canola oil.
* Read food labels carefully and choose foods low in saturated fat.

Conclusion

Saturated fat is a type of fat that can have negative health effects when consumed in excess. Limiting saturated fat intake is important for maintaining a healthy weight, reducing the risk of heart disease, and improving overall health.