Saturated fat is found in a variety of food and oil sources. Consumption of saturated fat has been associated with increases of total and LDL cholesterol blood levels that can ultimately lead to heart disease, according to MayoClinic.com. The American Heart Association currently recommends that 25 to 35 percent of your daily calories come from dietary fat. However, saturated fat intake must be less than 7 percent of those calories, reports the AHA.
Dairy Products
Dairy products such as whole milk, yogurt, cheeses, butter, chocolate and ice cream are high in saturated fats. The American Heart Association recommends two to three servings of dairy products daily from low-fat or skim options. Dairy products typically provide great sources of protein and essential vitamins and minerals, so avoiding them isn't recommended unless you have allergies. Choose skim or low-fat dairy products instead of whole-milk options. Lower-fat milk options provide the body with more nutrients than whole-milk options, but have less saturated fat, cholesterol and calories, reports the AHA.
Animal Products
Saturated fat is typically found in high concentrations in animal meat products such as lard, beef, poultry, lamb and pork. Currently, the American Heart Association recommends individuals consume no more than 6 oz. of cooked lean meats daily. Choose meat cuts that are labeled choice or select instead of prime to ensure the least amount of saturated fat. Also, trim any visible fat or skin while preparing meat to reduce saturated fat content.
High-protein meat substitutes include fish and legumes such as lentils, peas and dried beans. Cold-water fish such as salmon, tuna and herring have high concentrations of unsaturated fats, particularly essential omega-3 fatty acids. Omega-3 fatty acids and other essential fatty acids found in fish have been associated with reduced risk of cardiovascular disease, according to MayoClinic.com.
Tropical Oils
Tropical oils, or vegetable oils from coconuts, palm and palm kernel are also sources of high saturated fats, according to MayoClinic.com. Olive, canola, safflower and peanut oils contain unsaturated fats and are healthier options. Using unsaturated oils in place of saturated oils may be beneficial to your heart, because they have been shown to reduce total and LDL cholesterol levels, reports MayoClinic.com.
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