A diet rich in saturated fat can have a major impact on your health, especially the health of your cardiovascular system. In fact, the amount of saturated fat you consume is more important than the amount of total fat consumed, since other types of fat may actually be beneficial to your health. Saturated fat is unnecessary in the diet, since all of your fat needs can be met through healthier options.
Saturated Fats
Saturated fats are made of a long chain of carbon atoms that contains no double bonds, unlike monounsaturated and polyunsaturated fats. Because of the nature of the single bonds, every carbon atom is saturated, or connected to three hydrogen atoms. Saturated fats are usually solid at room temperature and are frequently found in animal products such as meat and dairy. Some baked goods and plant products also contain saturated fats.
Cholesterol Levels
Saturated fat raises both total cholesterol and low-density lipoprotein, or LDL. LDL, sometimes referred to as "bad" cholesterol, is what forms plaques inside arteries as it builds up along the arterial walls and blocks blood flow. If pieces of these plaques break off and travel to the heart or brain, they can cause a heart attack or stroke.
Chronic Diseases
Although still under study, preliminary research has revealed a potential connection between saturated fat intake and a higher risk of developing prostate cancer, according to the Harvard School of Public Health. Age-related diseases such as osteoporosis, memory loss and macular degeneration may also be influenced by the consumption of high levels of saturated fat. Other conditions that saturated fat has been linked to include multiple sclerosis and infertility, although these connections require further study before a definitive correlation can be established.
Alternatives
In contrast to unhealthy saturated fats, polyunsaturated fats and monounsaturated fats have both been linked to a reduction in the risk of cardiovascular disease and other chronic conditions. These fats can be found in vegetable oils, fish, nuts and seeds. Trans fats, created by the hydrogenation of unsaturated fats, are another dangerous form of fat.
Recommendations
The 2005 "Dietary Guidelines for Americans" recommends keeping saturated fat intake below 10 percent of your daily calories while the American Heart Association suggests keeping saturated fat below 7 percent. In a diet containing 2000 calories, 7 percent of your calories from saturated fat would be about 16 g of saturated fat. In order to keep levels low, you should try to replace saturated fat with unsaturated fats whenever possible. Using healthy fats like olive oil or vegetable cooking oils instead of butter is one way to avoid saturated fat.
