Saturated fats are characterized by their high hydrogen content. Unlike in unsaturated fats, such as olive and vegetable oil, the carbon atoms in unsaturated fats are saturated with hydrogen atoms, according to the American Heart Association. This causes these fats to remain solid at room temperature. Several types of foods contain saturated fats.
Meats
Although all meats contain saturated fats, several types of meat are particularly high in these fats. These include fatty beef cuts, such as steaks, ground beef and stew beef. Pork products, such as ham, bacon and sausage are high in saturated fats. They are also found in large quantities in lamb, as well as dark-meat chicken and turkey.
Dairy Products and Eggs
Dairy products such as cheese, milk, sour cream, yogurt, cottage cheese, butter and cream cheese are sources of saturated fats. Whole milk and 2 percent milk products are substantially higher in saturated fats than skim milk and fat-free dairy products. Eggs are also high in saturated fats. However, all of these fats are concentrated in the yolks -- egg whites do not contain saturated fats.
Oils
Oils used in preparing fried foods, such as breaded chicken and fish, jalapeno poppers, onion rings, fried chicken and french fries are typically loaded with saturated fats. These fats are also commonly found in oils used to prepare baked goods such as cookies, cakes, doughnuts, pies and snack crackers. Some plant-based oils, particularly tropical oils such as coconut and palm oils, also naturally contain saturated fats.
Risks
Consumption of saturated fats can raise blood cholesterol, which can contribute to lipid deposits that collect along arterial walls. This can restrict blood flow through your circulatory system, which forces your heart muscles to work harder to supply blood to your organs, muscles and bones. Over time, this can lead to heart disease. Lipid blockages can also lead to stroke, a condition in which your brain cannot receive blood. Saturated fats are also linked to weight gain and obesity.
References
- American Heart Association: Saturated Fats
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Saturated Fats
- "Journal of the Obesity Society"; Dietary Fat and Weight Gain Among Women in the Nurses' Health Study; A. E. Field et al.; April 2007
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