A well-balanced diet can help you stay healthy and live long, preventing conditions such as heart disease and diabetes. Unsaturated fat -- referred to as "good" fat -- provides energy and helps cells carry out basic functions. If you eat too much "bad" fat -- saturated fat and trans fat -- you will raise your risk of health problems such as high cholesterol, obesity and heart disease. Knowing what could happen from too much consumption of saturated fats can help you limit your saturated fat intake and live a longer, healthier life.
Saturated Fat 101
Saturated fats are chemically composed of carbon atoms saturated with hydrogen atoms. Saturated fats are usually solid at room temperature, in contrast with unsaturated fats, which are usually in oil form at room temperature. Saturated fats often occur in foods from animal sources, such as red meat, dairy products and eggs, as well as in some baked foods, fried foods and desserts. Some vegetable oils -- including palm oil, palm kernel oil and coconut oil -- also contain saturated fats.
Effects of Saturated Fats
Saturated fats raise your total cholesterol levels by increasing the level of unhealthy cholesterol -- or LDL cholesterol -- in your blood and increasing your levels of good cholesterol -- or HDL. Although saturated fat raises high-density lipoprotein, or HDL, levels, the benefits are canceled out by elevating your LDL cholesterol. Low-density lipoproteins, or LDL, can build up in your artery walls and lead to high blood pressure and heart disease. When plaque from LDL buildup breaks apart in the arteries, it can cause a heart attack or stroke.
High Cholesterol
High cholesterol is one of the most common effects of consuming too much saturated fat, which can lead to other health conditions such as heart disease. When too much cholesterol builds up in your blood, fatty deposits form on your artery walls. Fat deposits block the regular flow of blood through your body and can lead to high blood pressure. Obstructions from fat in your arteries also reduce the amount of oxygen-rich blood flowing to your heart, which can lead to heart disease. Decreased blood flow through your arteries to your brain can also increase your risk of stroke.
Obesity
Eating a high amount of saturated fat can raise your body fat percentage, cause weight gain and lead to obesity. The American Heart Association defines obesity as having a body mass index of 30 or higher. More than one-third of American adults are obese, according to the AHA. Obesity increases your risk of diseases such as diabetes, heart disease, high blood pressure and stroke. You can lose body fat and combat obesity by eating a healthy diet which is low in saturated fats.
Recommendations
Your body makes all the saturated fat you need, so you do not need to consume any for health reasons, the Harvard School of Public Health advises. If you do eat saturated fat, the American Heart Association advises consuming less than 7 percent of your daily calories from saturated fats.
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