How Do Saturated Fats Affect Health?

In short: Saturated fat is a type of fat with no double bonds in its carbon chain, and it is usually solid at room temperature. It is found in plenty in butter, tail fat, fatty meat, cream, and palm and coconut oil. Eating a lot of it can raise LDL cholesterol; the World Health Organization recommends that less than 10% of daily energy comes from saturated fat.

Because saturated fats can raise LDL (bad) cholesterol in the blood, they are thought to increase the risk of heart disease. For this reason, limiting saturated fat is important for a healthy diet, and healthier fat sources such as unsaturated fats are a better choice.

What Is Saturated Fat?

Saturated fat is a type of fat made up of saturated fatty acids, whose carbon atoms are joined by single bonds. It generally comes from animal sources, though it can also be found in plant sources. It is usually solid and does not melt at high temperatures.

What Are the Characteristics of Saturated Fats?

The characteristics of saturated fats are:

• They are solid.
• They have a high melting point.
• They have a noticeable smell and taste.
• Eaten in large amounts, they can raise LDL cholesterol in the blood.
• They are mostly from animal sources, and are also found in plant sources such as palm and coconut oil.
• They are generally regarded as the less healthy kind of fat.

Which Foods Contain Saturated Fat?

Saturated fats are found mostly in animal-based foods, though some plant sources contain them too. The main foods containing saturated fat are:

• Red meat, chicken, turkey and other meats
• Dairy products such as butter, cheese, milk, yoghurt, clotted cream (kaymak) and cream
• Coconut oil, palm oil, cocoa butter, butter, margarine and other solid fats
• Crisps, crackers, biscuits, chocolate and other junk food

Are Saturated Fats Harmful to Health?

Eaten in excess, saturated fat can be harmful to health. Research has shown that saturated fat consumption may increase the risk of heart disease, because saturated fat can raise levels of LDL (bad) cholesterol in the blood.

Eating a lot of saturated fat has also been associated with a higher risk of other health problems, including insulin resistance, obesity, diabetes and some types of cancer. For this reason, saturated fat should be limited in a healthy diet. The World Health Organization recommends that less than 10% of daily calorie intake comes from saturated fat.

What Are the Downsides of Eating Too Much Saturated Fat?

The downsides of eating too much saturated fat are:

• It is associated with a higher risk of diabetes.
• It is associated with higher cholesterol levels.
• It is associated with a higher risk of heart disease: saturated fats can raise LDL (bad) cholesterol in the blood, which is linked with heart disease risk.
• Obesity: saturated fat consumption may increase the risk of obesity, so limit saturated fat to maintain a healthy body weight.
• Some studies have suggested that eating saturated fat may be linked with a higher risk of breast, colon and prostate cancer.

Because of these possible downsides, saturated fats should be limited. Healthier fat sources such as unsaturated fats (olive oil, avocado, nuts and seeds) are a better choice in their place.

Which Fats Can Be Chosen Instead of Saturated Fats?

Unsaturated fats are the fats that can be chosen instead of saturated fats. They are important for a healthy diet and are associated with benefits for heart health. Unsaturated fats provide the healthy fats the body needs. However, eating too much of any fat, including unsaturated fat, can lead to weight gain, so it is best to eat them in the amounts the body needs.

Fats that you can choose instead of saturated fats are:

• Olive oil: Olive oil is a rich source of unsaturated fats and is associated with heart health.
• Rapeseed (canola) oil: Rapeseed oil can help with managing cholesterol levels as part of a balanced diet.
• Sunflower oil: Sunflower oil is commonly used for cooking and frying.
• Avocado oil: Avocado oil is suitable for cooking at high temperatures.
• Hazelnut oil: Hazelnut oil adds a lovely flavour to salads and dishes.

Besides these oils, oily fish such as salmon, mackerel and sardines are also rich in healthy unsaturated fats and are associated with benefits for heart health.

The proportion of foods eaten in a healthy eating plan is very important. Although unsaturated fats are known as healthy fats, you still need to watch the amount you eat.

This article is for general information only; please consult your doctor and dietitian about your own situation.