Your body needs fat for various functions, including creating energy, helping you absorb fat-soluble vitamins (A, D, E, and K), and more. However, eating too much saturated fat has been linked to a higher risk of heart disease and stroke. Limiting these seven foods can help protect your heart health.
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Saturated fat content: One tablespoon (12 grams) contains about 10 grams of saturated fat.
Coconut oil has one of the highest saturated fat contents per gram.
Studies on the health impact of coconut oil show mixed results. A 2020 study found that consuming coconut oil can increase low-density lipoprotein (LDL), or “bad” cholesterol. Another 2022 study showed that consuming 5 grams of virgin coconut oil daily for a month decreased blood LDL levels in people with heart disease.
These differences may result from factors such as the participants’ health, study size, and participants’ total saturated fat intake in addition to coconut oil.
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Here is the saturated fat content of some dairy products:
- Butter: Over 45%
- Heavy cream: 20%
- Cheddar cheese: 19%
- Parmesan cheese: 17%
- Feta cheese: 11%
- Ricotta: 7%
- Ice cream: 7%
- Yogurt: Over 2%
- Milk: Less than 2%
Full-fat dairy products have varying amounts of saturated fat. Milk has less than 2%, while butter has about 45%.
Dairy also contains carbohydrates, protein, vitamins, and minerals. If you need to manage your saturated fat intake, choose low-fat or fat-free dairy alternatives.
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Here is the saturated fat content of some meat and meat products:
- Ribeye beef steak (100 grams (g)): 8 g
- Ground beef 20% fat (100 g): 6.8 g
- Ground beef 10% fat (100 g): 5 g
- Pork sausage link (80 g): 7.6 g
- Breakfast sausage link (19 g): 2.1 g
- Chicken breast (100 g): 0.3 g
- Turkey breast (100 g): 0.9 g
- A fatty fish, mackerel (100 g): 3.2 g
- Haddock (100 g): 0.1 g
Red meat and processed meats such as sausages contain more saturated fat than poultry and fish.
One study of over 140,000 participants showed that people with the highest intake of red meat had a significantly higher risk for cardiovascular diseases compared to participants with the lowest red meat intake.
Replacing half a serving of red meat with plant foods such as nuts and whole grains was linked to a 14% and 7% decrease in cardiovascular risk, respectively.
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Saturated fat content: One tablespoon of beef tallow (about 13 grams) contains over 6 grams of saturated fat, which is almost 50%.
Beef tallow is made by separating fat from meat and purifying it (a process called rendering). Once rendered, it becomes a stable, shelf-friendly cooking fat with a high smoke point and distinct umami flavor. Historically, it was a staple fat in kitchens before the widespread availability of vegetable oils.
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Saturated fat content: One piece of milk chocolate (7 grams) contains about 1.3 grams of saturated fat.
All chocolate contains saturated fat because it contains cocoa butter, milk fat (sometimes), and sugar.
The cocoa in chocolate contains antioxidant compounds and might help decrease LDL cholesterol. However, most chocolate contains a lot of sugar and saturated fats. The sugar content can vary greatly, so choose darker chocolate with minimal added sugar.
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Here is the general saturated fat content of some common baked goods:
- One slice of pound cake (115 grams (g)): 5.5 g
- One small croissant: 4.9 g
- One slice of apple pie (155 g): 4.7 g
- Oatmeal cookie (27 g): 1.3 g
Baked goods are generally made with saturated fat sources such as butter, shortening, and margarine. They are also likely to contain eggs and full-fat dairy. Therefore, the saturated fat content in baked goods can vary widely depending on the ingredients used.
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Saturated fat content: One small serving of fries (71 grams) contains about 1.6 grams of saturated fat, while one half-cup of boiled potatoes (78 grams) contains 0.02 grams of saturated fat.
Fried, fast, and ultra-processed foods are high in saturated fat and generally have low nutritional value.
Higher consumption of ultra-processed foods has been linked to an increased risk o heart disease-related death, type 2 diabetes, anxiety, and sleep issues. Researchers also stated that the evidence was weak and more research is needed.
The American Heart Association (AHA) recommends limiting saturated fat and replacing some of it with unsaturated fats. Unsaturated fats (monounsaturated and polyunsaturated fats) are found in many foods in varying amounts. These types of fats can support your heart health by improving your cholesterol levels and reducing inflammation.
Unsaturated fat alternatives include the following:
- Use olive oil or avocado oil instead of coconut oil or beef tallow,
- Try low-fat dairy or nonfat dairy instead of full-fat dairy
- Try poultry, fish, and plant-based proteins such as lentils, beans, and tofu instead of red and processed meats
- Use cacao nibs instead of chocolate when baking
- Make baked goods made with low-saturated fats such as olive oil and avocado oil
Reduce your saturated fat intake by:
- Removing visible fats from meats
- Swapping red meat for poultry and fish
- Choosing cooking oils with less saturated fat
- Opting for steaming, poaching, grilling, baking, or roasting instead of frying
- Reading nutrition facts labels
It’s important not to label foods as unhealthy just because they contain saturated fats. A healthy diet can include all foods in moderation. Some foods that contain saturated fats, such as fatty fish and dairy products, also provide essential nutrients.
Generally, it’s best to eat more foods with unsaturated fats and fewer ultra-processed and fast foods that are high in saturated fats.
