Food Sources of Saturated Fat to Avoid, About Dietary Fats and Fatty Acids

Generally, some dietary fat is needed for good health. Fats supply energy and essential fatty acids. They also 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 typical American diet saturated fat food sources include:

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

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. These dietary fats 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 fats and contain a certain type of polyunsaturated fatty acid (omega-3) that is proven to decreased risk for heart disease in certain people.

Total dietary fat 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. Essentially, fats, oils, some types of desserts and snack foods contain plenty of fat and little in else by way of nutrients.

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