The human body produces all the saturated fat it needs without additional sources from food, according to Helpguide.org. The U.S. Department of Agriculture, or USDA, and the Department of Health and Human Services, or HHA, recommend that no more than 10 percent of total calorie intake should come from saturated fats, according to MayoClinic.com. However, a major source of saturated fat, red meat, is also an excellent source of protein. Fortunately, several delicious foods, including meats, provide high levels of protein along with low levels of saturated fat.
Fish and Omega-3 Essential Fatty Acids
Besides being high in protein, cold-water fish such as salmon, herring, anchovies and sardines are a rich source of omega-3 essential fatty acids. The human body needs these essential fatty acids for optimum health but cannot manufacture them without a food source, according to the University of Maryland Medical Center. Omega-3 fatty acids are essential for healthy cardiovascular functioning. Eating one or two servings of cold-water fish can reduce the risk of death from heart disease by 36 percent, according to the Harvard University School of Public Health.
Unfortunately, eating fish also carries the risk of contamination from mercury, polychlorinated biphenyls, or PCBs, pesticides and dioxins. The recommendation from the Environmental Protection Agency and other official regulatory agencies is that eating fish is safe for adult males of any age and adult females who are not pregnant or breastfeeding. Children and females who are pregnant or breastfeeding should avoid only shark, swordfish, king mackerel, and tilefish, which is also known as golden bass or golden snapper, according to the Harvard University School of Public Health
Complete and Incomplete Plant Proteins
Legumes and nuts are packed with vitamins and nutrients, including protein, while containing little or no saturated fat. For example, one cup of cooked lentils contains 18 g of protein but less than a gram of fat, according to the Harvard University School of Public Health. However, most plant-based proteins are incomplete proteins or lacking in one or more essential amino acids, according to the University of Maryland Medical Center. As a result, vegetarians often face a significant challenge in obtaining sufficient protein in their diets.
Soybeans are the only plant-based complete protein. However, it is possible to combine plant-based proteins to form a complete protein. Sources of complete protein combinations include corn and beans, and rice and beans, according to the University of Maryland Medical Center.
Dairy and Other Sources
Whole milk, eggs and red meat are all rich sources of protein. However, they are also high in saturated fats and cholesterol, which can threaten cardiovascular health. By substituting low-fat or skim milk, egg whites and lean meats, including poultry, it's possible to obtain much of the benefit of their protein content with much less saturated fat, according to MayoClinic.com. Fast food, such as hot dogs, and convenience foods such as cold-cuts, as well as bacon and other fried foods are especially high in saturated fats; eat these foods sparingly or not at all, especially if you have high LDL, or "bad," cholesterol levels.
References
- MayoClinic.com: Daily Limits for Fat Intake
- University of Maryland Medical Center: Protein in Diet -- Food Sources
- Harvard University School of Public Health: Fish -- Friend or Foe?
- Harvard University School of Public Health: Protein -- the Bottom Line
- Helpguide.org: the Truth Abot Fat, Nutrition and Cholesterol
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