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Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils. Decades science has proven that saturated fats can raise your “bad” cholesterol and put you at higher risk for heart disease.
Saturated fats occur naturally in many foods — primarily meat and dairy products. Beef, lamb, some cuts of pork and poultry (with the skin on) contain saturated fats, as do butter, cream and cheese made from whole or 2% milk.
There are four major dietary fats in food: Saturated fats; Trans fats; Monounsaturated fats; Polyunsaturated fats; The four types have different chemical structures and physical properties. The saturated and trans fats tend to be more solid at room temperature (such as butter).
Which foods contain trans fats? Trans fats can be found in many foods – including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads.
Monounsaturated fats can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also provide vitamin E, an important antioxidant vitamin.
Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils. Decades science has proven that saturated fats can raise your “bad” cholesterol and put you at higher risk for heart disease.
Polyunsaturated fats can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in polyunsaturated fats also provide vitamin E, an important antioxidant vitamin.
When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats. Here are some common cooking oils that contain more of the “better-for-you” fats and less saturated fat: Canola. Corn. Olive.
Cholesterol and saturated fat can raise your blood cholesterol and make heart disease worse. Chicken and fish have less saturated fat than most red meat. The American Heart Association recommends choosing healthy sources of proteins.
These fats can increase the cholesterol in your body. For some people, this added cholesterol means they go from a normal cholesterol level to one that’s unhealthy. Some tropical oils, such as palm oil, palm kernel oil and coconut oil, contain saturated fat that can increase bad cholesterol.