Saturated fat-rich foods are harmful to our health. Excess saturated fat consumption can lead to heart disease and stroke. According to the World Health Organization, coronary heart disease and stroke kill more than 14.1 million people each year. You should not, however, completely avoid saturated fats.
According to the American Heart Association, saturated fats should account for about 5% to 6% of total calories. You should limit your intake of saturated fat. Check out these ten frequent foods high in saturated fats, as well as nutritional advice and the best substitutes.
What Are Saturated Fats?
Saturated fats are fatty meals that are solid at room temperature. Saturated fats have a greater melting point than monounsaturated (one double bond) and polyunsaturated (many double bonds) fats due to the existence of single bonds.
Saturated fats are found in foods such as animal fat, cream, and cheese. So, how does saturated fat affect your health? Find out in the section below.
How Do Saturated Fats Affect Your Health?
Saturated fats damage the body by raising the quantity of harmful LDL cholesterol in it. High levels of saturated fats from burgers, pizza, excessive amounts of butter, animal fat, and other sources contribute to it.
LDL cholesterol deposits on the artery walls, obstructing the free flow of blood to and from the heart to various regions of the body. If LDL cholesterol levels are not controlled, they can lead to a clogged artery, which can trigger a heart attack.
As you can see, saturated fats are only beneficial in little doses. Do you want to know which foods are high in saturated fats? Scroll down.
List of Saturated Fat-Rich Foods
Saturated Fat (100 g) – 12 g; 1 Tablespoon (14 g) – 1.6 g; 1 Teaspoon (5 g) – 0.36 g
Who doesn’t enjoy a dab of silky smooth mayonnaise in salads, sandwiches, and wraps? It has the amazing ability to transform a bland salad into a delectable one. The issue is the high level of saturated fats in it.
Furthermore, we all tend to overeat it due to its creamy texture and feel-good flavor.
The ideal method to consume it is to make a low-cal salad dressing with olive oil, use cottage cheese in sandwiches and wraps, and limit yourself to no more than 2 tablespoons per day.
(2) Animal Fats
Saturated Fat (100 g) – 39 g; Per Tablespoon (14 g) – 4.55 g; Per Teaspoon (4 g) – 2 g
Meat drippings, lard, chicken fat, duck fat, goose fat, and lamb fat are all animal fats that allegedly boost the flavor quality of any food. And, if you’re not careful, it has the potential to propel you to the next level. It tastes wonderful but it is better to pick herbed oils or handmade ghee instead of animal fats.
Saturated Fat (100 g) – 21 g; 1 Cubic Inch (17 g) – 3.6 g; 1 Slice (1 oz) – 6 g
It’s simple to eat too much cheese. Especially when you can eat it with bread, in salads, as a dip, fried, or just nibble on it. While cheese has numerous nutritional benefits, eating too much of it might be harmful to your heart.
A single slice of cheese has half of the daily recommended amount of saturated fat! Consider how much cheese is used in pizzas and burgers. Reduce your daily cheese consumption and exercise regularly to maintain your heart in good shape.
(4) Processed Meat
Saturated Fat (100 g) – 14.9 g; 1 ounce (28 g) – 1.6 g; 3 slices (5 g) – 6 g
Sausage, salami, bacon, and chorizo are heavy in sodium and saturated fats. Furthermore, processed meats include animal fat, which makes them unhealthy when ingested in large quantities daily.
To get protein, consume mushrooms, boiled lentils, tofu, beans, and lean meats like chicken breast instead of processed meats.
(5) Brazil Nuts
Saturated Fat (100 g) – 15.1 g; 1 Cup (133 g) – 20.1 g; 1 Ounce (28 g) – 4.2 g
Brazil nuts have the most saturated fats. Despite their nutritional value, you can easily overeat them because they taste buttery and delicious. Other healthier nuts to eat are almonds, walnuts, macadamia nuts, pine nuts, and pistachios. Consume only a handful of these nuts every day.
(6) Deep-Fried Foods
Saturated Fat (100 g) – 17 g; 1 Ounce (28 g) – 4.6 g; Per Teaspoon (5 g) – 0.36 g
We all need fried, crispy comfort food now and then. The issue emerges when you make them your breakfast, lunch, supper, and snack! Fried meals are notorious for their high saturated and trans fat content, as well as the negative consequences they have on health.
Fried meals such as French fries, fryums, fried chicken, and batter-fried dishes are unhealthy and should be avoided. If you have desires, cook guilt-free shallow-fried dishes with olive oil to make them nutritious and delicious.
Saturated Fat (100 g) – 5-15 g; 1 cake (1 kilogramme) – 62 g; 1 slice (14 g) – 6 g
This is my greatest nightmare! Cakes and pastries may be quick mood enhancers, but they can raise LDL or bad cholesterol levels. Of course, if you have them once or twice a month and live a healthy lifestyle, your heart will be OK.
However, if you are sedentary and frequently consume a piece of cake, you are in trouble. Limit your consumption of cakes, particularly those with icing on top. If feasible, prepare healthier versions of cakes at home by using low-cal dark brown sugar, multigrain flour, and natural sweeteners like honey.
Saturated Fat (100 g) – 51 g; 1 Tablespoon (14.2 g) – 7 g; 1 Teaspoon (4.7 g) – 2 g
Butter smells and tastes so good that we find it difficult to live without it. But here’s the deal. Unless you start eating it in moderation, you will wind up spending to repair your “broken” heart. Butter has far more saturated fat than mayonnaise. That is why you should eat as little butter as possible. Consume 1-2 tablespoons of butter per day.
(9) Whipped Cream
Saturated Fat (100 g) – 23 g; 1 Tablespoon (15 g) – 3 g; Per Teaspoon (5 g) – 0.36 g
Oh, this must be a difficult list for you! This list includes everything yummy. But hey! It is often preferable to hear the harsh truth and rectify oneself than to regret it later. The popular whipped cream has a high saturated fat content and might cause rapid weight gain. To keep your health in check, substitute sour cream for whipped cream or skip it altogether.
(10) Dried And Sweetened Coconut
Saturated Fat (100 g) – 57 g; 1 cup (93 g) – 29 g; 1 ounce (28 g) – 16 g
Do you like to garnish your smoothie bowl with dried and sweetened coconut shavings? Or do you enjoy delectable dry coconut desserts daily? Well, dry coconut may not be as healthful as tender coconut or even coconut oil. Especially because it contains a lot of saturated fat. To avoid saturated fat overload, ingest 1-2 teaspoons of dried coconut once or twice a week.
Healthy Fats You Can Eat
Here is a list of good fats that are advantageous to your health:
- Fish oil
- Flax seeds
- Sunflower seeds
- Olive oil
- Sesame seeds
- Chia seeds
- Full-fat milk
- Ricotta cheese from scratch
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.