They are delicious, there is no debate about that. But you probably know that you should try to avoid eating a lot of foods that are high in saturated fat.
Saturated fat, by definition, is a solid fat at room temperature. Saturated fats are frequently found in foods of animal origin, as well as in tropical oils such as coconut and palm oil. And according to the American Heart Association, you should stick to foods that are high in saturated fat carefully. A diet high in saturated fat can increase LDL cholesterol, or “bad” cholesterol, which increases the risk of heart disease and stroke.
“If your diet is higher in fat overall, it will be higher in calories because fat is a more calorie-dense nutrient,” she adds. Amy Reed, MS, DR, CSP, LDpediatric dietitian and spokesperson for the Academy of Nutrition and Dietetics.
“The gut also gets really upset when it’s loaded with saturated fat and doesn’t have fiber to clean it out,” he says. Kara Burnstine, MS, RD, LDN, CDCES, a registered dietitian and nutrition educator with the Pritikin Longevity Center and Spa.
Foods high in saturated fat
Check out this list of foods that are often high in saturated fat. If you eat a lot of these foods on a regular basis, you may be eating more saturated fat than you realize, and you may want to think about cutting back.
Butter
Let’s immediately recognize that butter, which is derived from animal fat, is high in saturated fat and calories. But don’t skip butter and automatically opt for margarine, because margarine often contains trans fats, which aren’t good for you either. As a general rule, it’s best to go with olive oil, which is low in saturated fat but high in monounsaturated fat, or perhaps a spread that is low in saturated fat and contains no trans fat.
Related: The fat key: What are the four best fats to eat?
sausages
Oh, those processed and cured meats. They’re so delicious, but they also tend to be high in saturated fat, making them a “sometimes” or “occasional” food for most of us. In addition to deli meats, foods such as hot dishes dogs Y bacon also fall into this category.
Red meat
Red meat can also be high in saturated fat, so be sure to read labels and watch the fat content. Or look for slimmer cuts. According to the USDA, a lean cut of beef is a 3.5-ounce serving containing less than 10 grams total fat and less than 4.5 grams saturated fat. An extra lean serving would contain less than 5 grams of total fat and less than 2.5 grams of saturated fat. Also, if you really crave a burger, you might want to opt for leaner versions like a bison burger, Burnstine suggests.
Coconut oil
Coconut oil definitely had a moment in the not-too-distant past, in part because so many people accepted subsistence allowance such as ketogenic and paleo diets. But you should approach this product with caution. Health experts have long known that coconut oil is high in saturated fat. It is 100 percent fat, and 80-90% of that is saturated fat, according to Harvard University’s TH Chan School of Public Health. Many prepackaged foods also contain coconut oil, so even if you don’t buy coconut oil, it may still be lurking in some of the foods you enjoy.
Baked goods
Muffins, cakes, and other prepackaged baked goods you can buy at the grocery store also tend to be high in fat. To be stable in storage, they undergo a process called hydrogenation. Unfortunately, this creates trans fats, which research suggests that they are associated with an increased risk of cardiovascular disease, among other diseases.
Related: Why coconut oil is not good for your heart
fried foods
You probably wouldn’t stop eating foods like chicken, onions, mushrooms or zucchini because they are healthy. Right? Unfortunately, if you bread them heavily and then fry them, you’re gaining a lot of extra fat and calories in the process. The process of frying anything is the big deal, according to Burnstine. “It’s the oil,” she explains. “They use a vegetable oil, and they use a lot, and the oil is about 4,000 calories per pound.”
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pretzels
It’s very convenient to grab a bag of crackers to eat, but you may pay the price later if it becomes a habit. The saturated fat content may be higher than you would expect.
Frozen
Health experts tend to recommend low-fat dairy products like milk and yogurt as part of a healthy diet. In fact, the American Heart Association recommends two to three servings of low-fat dairy products per day for most adults. But look at the label on that carton of ice cream to measure the fat content. It may not, or probably won’t, in fact, qualify as “low-fat.” If you are concerned, you can eat a smaller portion or eat it less often, or opt for a reduced-fat version.
Potato chips
Like crackers, potato chips tend to be higher in saturated fat. Fortunately, if you’re a potato chip addict, you have plenty of healthier options, like baked potato chips that will still give you the satisfying flavor and crunch without posing as much of a risk to your cardiovascular system.
Potato chips
If you can resist the urge to order hot, fresh salty fries to go with your burger, you have more willpower than most people. But your arteries will thank you, as French fries can be high in saturated fat if fried in oil.
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Pizza
Pizza doesn’t have to be high in saturated fat, but it often is. Why? Because we loaded it with a lot of cheese, which is high in saturated fat. And to make matters worse, we often add a lot of cured meats, like pepperoni and sausage. Reduce the amount of cheese or swap some of the full-fat cheese for low-fat cheese for a healthier option. Bonus: Pile on some veggies for an extra nutrition boost.
Related: From avocado and olive oil to coconut and sesame oil, these are the best and worst cooking oils for your heart
A word of caution
You can always switch from a full-fat product to a low-fat or fat-free version. Think: yogurt and cheese. But fat is what makes many foods taste good, Reed says. “So if we eat something that doesn’t fill us up, it doesn’t leave us satisfied,” she says. “And fat is a big part of the reason we feel full after a meal and feel satisfied.”
And if you don’t feel satisfied, you might be tempted to continue eating, which might not be as healthy for you either.
You don’t necessarily have to give up saturated fat. However, you should be aware of your overall nutritional needs. For example, a plate of roasted vegetables with a little melted butter on top will provide you with many more benefits than several servings of crackers.
“Simply put, most of the time, we need to choose foods that give us better nutrition,” says Reed.
Next: Trying to avoid trans fats? These are the foods to watch and the best dietitian-approved swaps
Sources:
- American Heart Association. Dairy products: milk, yogurt and cheese
- American Heart Association. Saturated fat.
- Kara BurnstineMS, RD, LDN, CDCES, Registered Dietitian and Nutrition Educator at Pritikin Longevity Center and Spa.
- Harvard Public Health. Is the butter really back?
- Harvard T. H. Chan School of Public Health. Coconut oil.
- Nutrition Magazine. Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction.
- Mayo Clinic. Beef Cuts: A Guide to the Leanest Selections.
- Mayo Clinic. Which spread is better for my heart: butter or margarine?
- Amy Reed, MS, DR, CSP, LD, pediatric dietitian and spokesperson for the Academy of Nutrition and Dietetics.
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