Saturated Fat
Definition
A type of dietary fat with no double bonds in its carbon chain, found primarily in animal products and some tropical oils, linked to increased LDL cholesterol.
Saturated fats are fat molecules that are fully saturated with hydrogen atoms, making them solid at room temperature. They are found primarily in animal products such as red meat, butter, cheese, and full-fat dairy, as well as coconut oil and palm oil.
Dietary guidelines recommend limiting saturated fat to less than 10% of total daily calories, or about 22 grams on a 2,000-calorie diet. Excessive saturated fat intake raises LDL cholesterol levels, which is associated with increased risk of cardiovascular disease.
Replacing saturated fats with unsaturated fats, particularly polyunsaturated fats from fish, nuts, and seeds, has been shown to reduce heart disease risk. However, the relationship between saturated fat and health is more nuanced than once thought, and the overall dietary pattern matters more than any single nutrient.
Related Calculators
Related Terms
Fat (Dietary)
healthOne of the three macronutrients providing 9 calories per gram, essential for hormone production, nutrient absorption, and cell structure.
Trans Fat
healthAn artificial type of fat created through hydrogenation that raises LDL cholesterol and lowers HDL cholesterol, significantly increasing heart disease risk.
LDL (Low-Density Lipoprotein)
healthThe 'bad' cholesterol that can build up in artery walls, forming plaque that narrows and hardens arteries, increasing heart disease risk.
Cholesterol
healthA waxy, fat-like substance found in the blood that is essential for building cells but can increase heart disease risk at elevated levels.
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