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Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs and tropical oils, such as coconut and palm. Because they are typically solid at room temperature, they are sometimes called “solid fats.”
Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs and tropical oils, such as coconut and palm. Because they are typically solid at room temperature, they are sometimes called “solid fats.”
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.
A diet high in saturated fats and trans fats raises bad cholesterol (LDL) levels in your blood, increasing the risk of cardiovascular disease. A healthy dietary pattern higher in monounsaturated and polyunsaturated fats can lower bad cholesterol levels.
The American Heart Association recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet and preparing lean meats and poultry without added saturated and trans fat.
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.
These types of oils are healthier choices than solid fats, which include butter, shortening, lard and stick margarine, and tropical oils, which include palm and coconut oil. Both solid fats and tropical oils have more saturated fat than nontropical liquid fats.
The American Heart Association recommends replacing bad (saturated) fats with good (unsaturated) fats as a part of a healthy eating pattern.
Fish is a good source of protein and, unlike fatty meat products, it's not high in saturated fat. Fatty fish is also a good source of omega-3 fatty acids, which are good for your heart. Regularly eating fish and seafood is consistently associated with a lower risk for cardiovascular disease.
Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry and unprocessed forms. Also choose healthy portions.