It also explores what the evidence says about the health risks of consuming too much saturated fat and why this is controversial. For example, if someone is consuming 2, calories per day, no more than calories should come from saturated fat. The AHA explains that this equates to about 13 grams g of saturated fat per day.
To put this into perspective, a bacon, egg, and cheese biscuit from a fast food restaurant would contribute Although guidelines typically recommend reducing saturated fat intake, researchers still debate the evidence for its influence on the risk of chronic conditions.
For example, the authors of a systematic review and meta-analysis suggest that although their study methods had limitations, the evidence did not support a robust association of saturated fats with all-cause mortality, heart diseases, stroke , or diabetes.
In a study , researchers looked at the effects of overfeeding participants with excess weight either saturated fats, unsaturated fats, or simple sugars.
Saturated fats increased more metabolic markers for diabetes and cardiovascular disease than the other two diets. The effect of saturated fats on cholesterol levels, and how this may lead to heart disease , is currently controversial.
However, according to one review , there is strong evidence to suggest that replacing saturated fats with polyunsaturated fats lowers low-density lipoprotein cholesterol and reduces the risk of heart disease. Some research suggests that overall diet quality is as important as the amount of saturated fat that someone eats. Some foods that contain saturated fats also contain beneficial nutrients, so moderation and variation are key.
For example, a study showed no association between several foods rich in saturated fats — such as whole fat dairy, dark chocolate, and unprocessed meat — and a higher cardiovascular or diabetes risk. Some other common sources of saturated fat in the typical American diet include dishes such as spaghetti and meatballs, casseroles, and quesadillas that contain dairy, meat, and grains in forms that are not nutrient dense.
In addition, the AHA advises that some plant-based oils — such as palm oil, palm kernel oil, and coconut oil — also contain primarily saturated fats but do not contain cholesterol. Some people wonder if they should eat eggs because of their association with cholesterol.
Heart UK advises that an average egg contains about 4. These are found on food packaging — all foods must be labelled with how much saturated fat they include per grams which you can use as a guide to help make healthier choices.
Sometimes this information is also included per portion, so be sure to check which one you are reading. Remember that lowering your saturated fat levels does not mean getting rid of all fats — it is important to reduce your saturated fat intake and replace with some unsaturated fats like those found in vegetable oils, for example olive oil and rapeseed oils, and vegetable oil-based spreads, for example Flora spreads, oily fish, avocado, nuts, and seeds to help lower your cholesterol!
Want to start lowering your cholesterol today? Download our free Cholesterol Lowering Starter Kit, including recipes and helpful advice, right here! High cholesterol is a risk factor for heart disease. There are many risk factors for coronary heart disease, and it is important to take care of all of them to reduce the overall risk of it.
The British Nutrition Foundation has reviewed the accuracy of the scientific content of this page in May please note this does not include linked pages. The Foundation does not endorse any brands or products. For more information about the Foundation, please visit www.
The easiest way to do this is by looking at the nutritional content per g. Spaghetti bolognese: use a lower-fat mince, as it's lower in saturated fat. If you are not using lower-fat mince, brown the mince first, then drain off the fat before adding other ingredients. Alternatively, mix meat mince with a meat-free mince alternative. Pizza: choose a lower-fat topping, such as vegetables, chicken, tuna and other seafood instead of extra cheese or cured meats like pepperoni, salami and bacon.
Try this healthy fish pie recipe. Chilli: use lower-fat mince or mix in a meat-free mince alternative. Or, make a vegetarian chilli using mixed beans, some lentils and vegetables — try this healthy chilli con carne recipe. Beans and lentils can count towards your 5 A Day , too. Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut to reduce the surface area exposed to fat. If you're making your own, cook them in the oven with a little sunflower oil and the skins on, rather than deep frying.
Potatoes: make your roast potatoes healthier by cutting them into larger pieces than usual and using just a little sunflower or olive oil. Chicken: go for leaner cuts, such as chicken breast. Before you eat it, take the skin off to reduce the saturated fat content. Try this healthy lemon chicken recipe. Bacon: choose back bacon instead of streaky bacon, which contains more fat. Grill instead of frying. Eggs : prepare eggs without oil or butter.
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