A study that followed , individuals from 18 countries for an average of 7. However, there have been conflicting findings, which can be attributed to the highly complex nature of this topic and the design and methodological flaws of currently available research, highlighting the need for future well-designed studies investigating this topic 6. Most of the studies investigating the effects of saturated fat on disease risk discuss saturated fats in general, which is also problematic. Although its effect on heart disease is by far the most researched and contested, saturated fat has also been associated with other negative health effects, such as increased inflammation and mental decline.
Some evidence suggests that saturated fats encourage inflammation partly by mimicking the actions of bacterial toxins called lipopolysaccharides, which have strong immunostimulant behaviors and can induce inflammation However, research in this area is far from conclusive, with some studies, including a review of randomized controlled trials, finding no significant associations between saturated fat and inflammation Additionally, some studies have demonstrated that saturated fat may have adverse effects on mental function , appetite, and metabolism.
Yet, human research in these areas is limited and findings are inconsistent 24 , 25 , More studies are necessary to investigate these potential links before strong conclusions can be made. Some studies indicate that it may negatively affect other health aspects, but more research is needed. For example, a diet high in saturated fats in the form of fast food, fried products, sugary baked goods, and processed meats is likely to affect health differently than a diet high in saturated fats in the form of full fat dairy, grass-fed meat, and coconut.
Another problem lies in focusing solely on macronutrients and not the diet as a whole. Rather, these macronutrients are combined through consuming foods that contain a mixture of macronutrients. Lifestyle and genetic variants are important risk factors that should be considered as well, as both have been proven to affect overall health, dietary needs, and disease risk.
Coconut products, including unsweetened coconut flakes and coconut oil, grass-fed whole milk yogurt, and grass-fed meat are just some examples of highly nutritious foods concentrated in saturated fat that may positively affect health. For example, reviews of research have shown that full fat dairy intake has a neutral or protective effect on heart disease risk, while coconut oil intake has been shown to boost HDL good cholesterol and may benefit weight loss 27 , On the other hand, consuming processed foods rich in saturated fats, including fast food and fried foods , has been consistently linked to an increased risk of obesity, heart disease, and numerous other health conditions 29 , Research has also associated dietary patterns rich in unprocessed foods with protection from various conditions, including obesity and heart disease, and reduction of disease risk factors, regardless of dietary macronutrient composition 31 , 32 , 33 , 34 , 35 , 36 , Remember, regardless of what dietary pattern you choose, the most important thing is balance and optimization — not omission.
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Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. How much should you get every day? Here are recommendations from the Dietary Guidelines for Americans:. All packaged foods have a nutrition label that includes fat content. Reading food labels can help you keep track of how much saturated fat you eat. Check the total fat in 1 serving. Also, check the amount of saturated fat in a serving.
Then add up how many servings you eat. Many fast food restaurants also provide nutrition information on their menus. You also may be able to find it on the restaurant's website. The following foods may be high in saturated fats.
Many of them are also low in nutrients and have extra calories from sugar:. Here are some examples of popular food items with the saturated fat content in a typical serving:. It is fine to treat yourself to these types of foods once in a while. But, it is best to limit how often you eat them and limit portion sizes when you do. You can cut how much saturated fat you eat by substituting healthier foods for less healthy options. Replace foods high in saturated fats with foods that have polyunsaturated and monounsaturated fats.
Here is how to get started:. LDL particles deposit cholesterol inside artery walls. These deposits, called plaque, can narrow coronary arteries, causing the chest pain known as angina. Even worse, a plaque can burst, causing a heart attack.
Saturated fat doesn't exist in a vacuum. How it affects the body is influenced by the amounts of cholesterol and polyunsaturated fat in the diet, along with exercise, genes, and other factors.
Cutting back on saturated fat in the diet means adding something in. That something can have a huge effect — for better or for worse — on cardiovascular health. Three analyses published in the American Journal of Clinical Nutrition in and offer a fresh look at saturated fats. In one report, researchers from the University of California, Davis, and the Harvard School of Public Health pooled information from nearly two dozen long-term studies of diet and heart disease.
The studies included , men and women who were followed for as long as 23 years. Those in the highest range of daily saturated fat intake were no more likely to have developed heart disease or had a stroke than those in the lowest range. In the other two reports, the same team and another from Aarhus University Hospital in Denmark looked at what happens when saturated fat is replaced with unsaturated fat or with carbohydrates.
Both groups found that cutting back on saturated fat while eating more unsaturated fat is good for the cardiovascular system just what the AHA said back in , while eating highly refined carbohydrates in place of saturated fat isn't.
Cutting back on fat and adding more carbohydrates changes the mix of harmful LDL, protective HDL, and triglycerides, creating a more artery-damaging profile that increases the chances of having a heart attack.
When you cut back on saturated fat, replacing it with unsaturated fats or whole grains is good for your heart and arteries, while replacing it with easily digested carbohydrates isn't. Foods full of saturated fat definitely aren't health foods. But that doesn't make saturated fat a demon, as it has often been portrayed.
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