While fats are an essential part of a well-rounded diet, saturated fats should be eaten in limited quantities. According to the American Heart Association, saturated fat increases blood cholesterol, which in turn increases the risk of coronary heart disease or stroke. The 2005 Dietary Guidelines for Americans recommends limiting calories from saturated fats to less than 10 percent of total daily calories. Saturated fats are present in many foods, the highest amounts being found in meats, dairy foods and tropical oils.
Meats
Meats such as beef, pork and poultry with skin all contain saturated fat. A three-ounce serving of 80 percent lean ground beef contains 5.8 grams of saturated fat, over one-third of the total recommended daily amount for a 2,000 calorie diet, according to the American Heart Association. Choosing lean meat such as 90 percent lean ground beef and removing skin from poultry can reduce saturated fat intake.
Dairy Foods
According to Marion Nestle, author of "What to Eat," dairy foods supply almost 30 percent of the saturated fat consumed by Americans yearly. Dairy foods high in saturated fat include butter, cream, cheese, ice cream, whole milk and full-fat yogurts. Consuming low-fat or non-fat dairy foods, such as skim milk or non-fat yogurt, in place of full-fat dairy products will help reduce saturated fat intake.
Tropical Oils
Tropical oils include coconut, palm and palm kernel oils. These oils are often used in margarine or shortenings as an alternative to hydrogenated oils and are also found in baked goods and candies. Palm kernel oil contains 92 percent saturated fat, while coconut and palm oils contain 82 and 50 percent respectively.
References
- American Heart Association: Fat
- Department of Health and Human Services and U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
- United States Department of Agriculture: National Nutrient Database for Standard Reference Nutrient Lists
- "What to Eat"; Marion Nestle; 2006
- American Heart Association: Tropical Oils
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