The 2015-2020 federal Dietary Guidelines recommend consuming saturated fats in moderation – no more than 10% of a person’s total daily calories should come from saturated fat.
Saturated fats are generally solid or waxy at room temperature. Studies have shown that saturated fats increase levels of LDL cholesterol in the blood which prompts blockages in the arteries of the heart and around the body. However, recent research shows that there is not enough evidence to conclude that saturated fat increases the risk of heart disease, but replacing saturated fat with polyunsaturated fat may actually reduce the risk of heart disease.
If you’re trying to reduce the amount of saturated fat you consume, try:
- Choosing foods that contain healthy fats
- Opting for low or reduced-fat milks and cheeses
- Baking, broiling, and grilling foods instead of frying them
- Eating leaner cuts of meat and fish
- Asking for sauces and salad dressings to be served on the side when eating out