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See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. What are saturated fats? How do saturated fats affect my health? Replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles What foods contain saturated fat?
Examples of foods with saturated fat are: fatty beef, lamb, pork, poultry with skin, beef fat tallow , lard and cream, butter, cheese and other dairy products made from whole or reduced-fat 2 percent milk. What are alternatives to replace saturated fats in the foods I eat? To get the nutrients you need, eat a dietary pattern that emphasizes: fruits, vegetables , whole grains , low-fat dairy products , poultry , fish and nuts, while limiting red meat and sugary foods and beverages. Should I eat them or not?
If you take in 2, calories per day, to of those calories should come from fat. The average American takes in 2, calories per day, according to the U. The average American also takes in about 79 grams of fat per day, and each gram of fat provides nine calories. This adds up to calories from fat, so fat represents 34 percent of the average person's total caloric intake -- just within the recommended range.
Nuts, seeds and plant-based oils provide monounsaturated and polyunsaturated fatty acids, which benefit your health. The IOM recommends that 5 to 10 percent of your total caloric intake come from omega-6 fatty acid, which helps to keep your cell membranes and skin healthy, and that a small portion of your calories -- 0.
Omega-3 helps optimize your neurological development and growth. Your cholesterol levels will go up when you opt for food rich in saturated fat.
Learn how much saturated fat per day is safe to use and what alternatives are available. How Much Saturated Fat a Day? For anyone consuming 2, calories a day, less than 16 grams or calories should come from food containing saturated fat.
What it means is that if you're taking 2, calories a day, you should be eating between grams of fat. To maintain good health, you should ensure that your fat intake includes polyunsaturated or monounsaturated fat. These are unsaturated fats mainly found in fish, such as trout, salmon, and herring. You can also add walnuts, olives, avocados, and liquid vegetable oils such as corn, soybean, safflower, olive, canola, and sunflower to provide your body with enough good fat.
Replacing saturated fat with these two types of fat will help keep your cholesterol level in control. You should include omega-3 fatty acids in your diet. It is a good idea to eat foods rich in this fat because it offers several health related benefit. It means that if you require 2, calories a day, you should ensure that only 20 calories 2g come from Trans fats. Click here to learn more about trans fat foods. Alternatives When you're worried about how much saturated fat a day is enough, the first step you should take is find better alternatives to fat-rich food.
For instance: You should consider using oils instead of solid fats to make it more manageable for your body. You should consider adding vegetables, fruits, whole grains, fish, nuts, and low-fat dairy products while limited sugary foods and red meat. You should ensure that you're opting for poultry without skin and lean meat alternatives to keep your cholesterol levels low.
Prepare your food without added saturated fats. Tips to Reduce Saturated Fat Intake If you have been on a diet high on saturated fat, you should take immediate actions and bring things back to normal to avoid dealing with any complications.
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