Research shows that if we eat too much saturated fat it can raise LDL or “bad” cholesterol. High levels of LDL can increase the risk of heart disease and stroke. The American Heart Association recommends no more than 5-6% of calories from saturated fat. For example, if you eat 2000 calories a day, then the goal would be no more than 13 grams each day. One quarter-pound burger has around 10 grams of saturated fat!
What are Saturated Fats?
These are fats that are typically solid at room temperature. They are commonly found in foods from animal sources like meat and dairy, and tropical oils. Examples include:
- Beef
- Poultry with skin on
- Butter
- Pork
- Lard
- Bacon
- Coconut oil
- Palm oil
- Full-fat dairy
- Cream cheese
- Regular cheese
- Ice cream
- Creamer
- Some baked and fried foods
Simple Changes to Decrease Saturated Fat
| Instead of… | Try … |
| Using butter to cook your vegetables | Olive oil |
| Ribeye, rib roast, t-bone | “loin” and “round” versions |
| Prime cuts of beef or pork | Choice or select |
| Eating ground meat right after cooking | Drain after cooking and/or rinse with hot water |
| Meat at every meal | Meatless meals or seafood |
| Regular Mayonnaise | Olive oil-based mayonnaise |
| Bacon | Turkey bacon or Canadian bacon |
| Crackers and chips for a snack | Mixed nuts and/or seeds |
| Full fat dairy products like milk, cheese, etc | 1%, low fat or fat free |
| Topping a waffle or pancake with butter and syrup | Fat-free whipped cream and fresh berries |
| Making toast with regular cream cheese or butter | Peanut butter, avocados, fat-free cream cheese |
| Regular, buttered, or cheesy popcorn | Air-popped popcorn |
| Regular burgers | Turkey burgers or a mix of beef and turkey |
Decreasing saturated fats is just one part of the health journey. By applying some of these small changes, you can help protect your heart.