Because a diet that is high in saturated fats is associated with heart disease and other chronic medical conditions, health organizations such as the American Heart Association recommend following a diet that is low in saturated fat. A low-saturated fat diet is a normal, balanced diet that simply reduces or eliminates foods that are high in saturated fats.
Features
A low-saturated fat diet excludes or cuts down on animal foods such as fatty meats, poultry skin, butter, poultry fat, lard, butter, cream, whole milk and whole milk products, including whole-milk yogurts and cheeses. This diet also eliminates plant foods that are high in saturated fats, which are mostly tropical cooking oils used in commercial food manufacturing, such as coconut oil, cocoa butter, palm oil and palm kernel oil. In place of these foods, a low-saturated fat diet emphasizes lean cuts of meat, skinless poultry, protein-rich plant foods such as beans and whole grains, seafood and low-fat or fat-free dairy products. Cooking and salad oils that are high in monounsaturated fats, such as olive oil and peanut oil, and some that are high in polyunsaturated fats, such as safflower oil and soybean oil, are used in place of butter, lard or tropical fats in a low-saturated fat diet.
Identification
Lean cuts of beef that are lowest in saturated fat include round steaks, top loin, top sirloin, chuck shoulder, most roasts and extra-lean ground beef that is at least 90 percent lean. Lean cuts of pork include pork tenderloin, loin, center loin, lean ham and Canadian-style bacon. Skinless turkey and chicken breast are the leanest cuts of poultry. Dairy products that are lowest in saturated fat include skim milk and 1 percent low-fat milk, and low-fat and fat-free yogurt and cheeses.
Effects
Saturated fat in the diet contributes to increased blood cholesterol levels, which is a risk factor for developing heart disease and stroke, according to the American Heart Association. Foods that are high in saturated fat are sometimes also high in dietary cholesterol, which can further raise blood cholesterol.
Significance
A low-saturated fat diet can help prevent the build-up of cholesterol and other substances in the arteries that leads to atherosclerosis and potentially to a heart attack or stroke. For some people with elevated blood cholesterol levels, lifestyle changes such as following a low-saturated fat diet are enough to reduce cholesterol levels. Others may need cholesterol-lowering medication in addition to lifestyle changes, according to the National Heart, Lung and Blood Institute.
Considerations
Processed meats such as hot dogs, sausages, regular pork bacon and cold cuts are especially high in total fat and saturated fat. These same meat products made with turkey, chicken or less total fat are generally much lower in saturated fat. Meat that is trimmed of all visible fat before cooking, and roast turkey or chicken with the skin removed before eating, can also be part of a low-saturated fat diet.
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