Food Sources of Saturated Fat to Avoid and About Dietary Fats

Generally, some dietary fat is needed for good health. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K.

However, high levels of saturated fat, trans fat and cholesterol in the diet are linked to increased blood cholesterol levels and a greater risk for heart disease.

Some of the typical American diet saturated fat food sources include:

  • fatty cuts of meat ~ ground beef, bologna, hot dogs, sausage, spareribs
  • poultry with the skin
  • whole-milk dairy products ~ cheese, cream, ice cream, whole milk, 2% milk, sour cream
  • tropical oils ~ coconut, palm kernel, palm oils
  • many bakery products
  • bacon, bacon grease
  • butter
  • chocolate
  • coconut
  • cream sauces
  • fatback and salt pork
  • lard and shortening

Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat known as trans-fatty acids that may raise blood cholesterol levels, although not as much as saturated fat.

Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Both kinds of unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet.

Olive and canola oils are particularly high in monounsaturated fats. The fats in most fish are low in saturated fatty acids and contain a certain type of polyunsaturated fatty acid (omega-3) that is proving to decreased risk for heart disease in certain people.

Remember that the total fat in your diet should be consumed at a moderate level, to the tune of no more than 30% of your daily calories. And mono and polyunsaturated fats sources should replace saturated fats whenever possible.

As a general rule, foods high in fat should be used sparingly, and some foods are higher in fat than others. Keep in the front of your mind that fats and oils, and some types of desserts and snack foods contain fat and few nutrients.

“Fried Foods = Big Fat No-No”

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