Saturated Fats
The type of fat you consume has a greater impact on your cholesterol than your total fat intake. Research indicates that certain fats raise blood cholesterol while others help to lower it.
Saturated fats are an example of a cholesterol-raising fat. Health professionals agree that saturated fats should make up no more than 7% of your total daily calories. More important than wasting energy on counting grams or calculating percentages, however, is to become knowledgeable of the food sources of saturated fat, and knowing how to cut back.
Saturated fats are generally solid at room temperature. Although they come primarily from animal-derived foods, saturated fat can also come from a few plant oils as well. Below are some examples of foods that contain saturated fat:
- Beef, pork, lamb, veal, and the skin of poultry
- Hot dogs and high-fat luncheon meats (e.g. salami, bologna)
- Regular cheese
- High-fat dairy products (e.g. whole milk, 2% milk, 4% cottage cheese)
- Butter and lard
- Sauces and gravies made from animal fat
- Most fried foods and fast foods
- Bacon fat
- Tropical oils - palm, palm kernel and coconut
- Desserts and sweets made with lard, butter or tropical oils
To cut the saturated fat in your diet, make the following substitutions:
| Instead of ... |
Choose ... |
| Butter |
Light, trans-free margarine |
| Regular Cheese |
Low-fat or nonfat cheese |
| Creamer or half and half |
Nonfat creamer or nonfat half and half |
| Whole or 2% milk |
1% or nonfat (skim) milk |
| Cream cheese |
Reduced fat or nonfat cream cheese |
| Regular ice cream |
Nonfat or low-fat frozen yogurt or sorbet |
| 2-4% milk fat cottage cheese |
1% or nonfat cottage cheese |
| Alfredo or other cream sauce |
Marinara, primavera or olive-oil based sauces |
| Mayonnaise |
Light or nonfat mayonnaise, mustard or catsup |
| Prime grades of beef |
Choice or select grades of beef |
| Spareribs |
Tenderloin |
| Chicken with skin on |
Chicken without skin |
| Whole egg |
Egg whites or egg substitutes |
Read the Nutrition Facts Panel on food labels:
To help in identify saturated fats for convenience foods like crackers, frozen entrees, and snack foods, read the Nutrition Facts Panel of the food label, and choose foods that contain fewer than 2 grams of saturated fat per serving.
Depending on your calorie level, your daily saturated fat limit will vary:
| Calories Daily |
Saturated Fat Limit |
| 1,200 |
9 |
| 1,400 |
11 |
| 1,600 |
12 |
| 1,800 |
14 |
| 2,000 |
16 |
| 2,200 |
17 |
| 2,400 |
19 |
Small changes in your food choices can help you cut down on artery-clogging saturated fat. Your heart will thank you.
For more information on a heart-healthy diet plan, please contact the Preventive Cardiology and Rehabilitation Program at 216.444.9353 (or toll-free at 800.223.2273, extension 4-9353) and we can schedule a nutrition consultation.
If you need more information, contact us , chat online with a nurse or call the Miller Family Heart and Vascular Institute Resource & Information Nurse at 216.445.9288 or toll-free at 866.289.6911. We would be happy to help you.
Reviewed: 8/09
This information is provided by Cleveland Clinic and is not intended to replace
the medical advice of your doctor or health care provider.
Please consult your health care provider for advice about a specific medical condition.
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