Foods can contain several different kinds of fats: monounsaturated, polyunsaturated, trans fats and saturated fats. While monounsaturated and polyunsaturated fats are known to have health benefits, the American Heart Association explains that it is the saturated and trans fats in foods that cause health problems, including an increase in cholesterol levels and risk of heart disease. You should be aware of the foods that contain saturated fat so you can limit your intake of them.
Meats
All meats contain saturated fat, although some have a higher content than others. The biggest culprits are pork and beef, but chicken and turkey also contain saturated fat, as does fatty fish, such as salmon and mackerel. However, compared to pork and beef, the levels of saturated fat in fatty fish are minimal, and fish consist primarily of polyunsaturated and monounsaturated fats. For example, according to NutritionData, which relays nutritional information from the USDA, half of a halibut filet contains 0.7g of saturated fat, but it also contains 1.5g of monounsaturated fat, which is double the saturated content. When making meat choices for your meals, choose lean cuts of beef or pork, and when selecting chicken or turkey, remember that dark meat contains roughly four times as much saturated fat as light meat does. A 1 cup serving of dark meat turkey contains 4.9g of saturated fat, while a 1 cup serving of light meat turkey has only 1.4g. For lowest saturated fat content, enjoy fish two or three times a week.
Dairy Products
Dairy products, also of animal origin, contain high amounts of saturated fat as well. When you find yourself at a party, or a buffet, eating little blocks of cheese and pepperoni, you may not realize it but before long you may have eaten over 1 cup of cheese. Those little 1 oz. blocks add up quickly. Unfortunately, 1 cup of cubed cheddar cheese contains 27.8 g of saturated fat, or 139 percent of the Recommended Daily Intake (RDI). Other dairy products made with milk, such as cottage cheese, ice cream, butter and yogurt all contain saturated fat, as do eggs.
Oils
While all animal products contain a degree of saturated fat, only some plant sources do. Coconut oil and palm oil are high in saturated fat content, with only a trace of monounsaturated or polyunsaturated fat, which makes them a poor choice for a healthy diet. Vegetable oils also contain saturated fat, as do any products that are made with them. A potato, which does not have saturated fat, cooked in vegetable oil and made into chips or a french fry, becomes loaded with saturated fat. Other items with high saturated fat content are lard and butter. Just 1 tbsp. of butter contains 7.2g of saturated fat, while 1 tbsp. of lard contains 5.0g. Surprisingly, lard does contain a trace more of monounsaturated fat (5.8g) than saturated fat, but due to the fact that the saturated fat content is so high, it is not recommended as a healthy choice for cooking.
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