This means eating foods made with liquid vegetable oil but not tropical oils. American Heart Association. By using Verywell Health, you accept our, Discover What the Healthiest Oils Are to Lower Your Cholesterol. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Unauthorized use prohibited. Lastly, using reduced-fat varieties of dressings or dips can also prevent introducing excess saturated fat into your diet. In the end, lowering your saturated fat intake may take a little work and restraint, but the boon to your overall health will be worth it. For example, bake your chicken rather than fry it, or steam fish instead of sautéing. Updated December 11. Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. The Basic Foods of a Successful Lipid-Lowering Diet, Ways to Enjoy Your Favorite Italian Foods on a Low-Cholesterol Diet, What It Means When Food Is Labelled Reduced Saturated Fat, Saturated fat, carbohydrate, and cardiovascular disease, Grocery shopping & heart health: how to read the food labe, The truth about fats: the good, the bad, and the in-between, Poultry, including chicken and turkey (skin off), Whole and 2% milk and other dairy products, Certain plant-based oils (for example, palm oil, palm kernel oil, coconut oil), Margarine (non-hydrogenated or trans fat free). Changing the way you prepare meals can help also reduce saturated fat intake. Saturated fats are typically solid at room temperature. While all nuts contain a different nutrient… other dairy products made from whole or reduced-fat (2 percent) milk. Whether you are trying to lose weight, lower your LDL ("bad") cholesterol, or simply want to be more heart healthy, minimizing foods high in saturated fats is a good idea. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke. Use this link for more information on our content editorial process. Learn How You Can Find Low Cholesterol Food Without the Labels. The DV for saturated fat is 20 grams per day. Likewise, and counterintuitively, "low-cholesterol" foods are often high in saturated fats. Cleveland Clinic. Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Eating foods that contain saturated fats raises the level of cholesterol in your blood. National Center You should replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturate fats. 2010 Mar;91(3):502-09. The truth about fats: the good, the bad, and the in-between. Saturated fats occur naturally in many foods. Andrew Unangst / Getty Images doi:10.3945/ajcn.2008.26285. verify here. 5 Tips on Preparing Cholesterol-Friendly Appetizers, Discover How to Choose Lean Meats for Your Lipid-Lowering Diet, Ways Your Diet Can Reduce High Cholesterol Levels Through Diet, Healthy Alternatives to Your Full-Fat Dairy Favorites, Learn the Key Differences Between Saturated and Unsaturated Fats, Here Are Some Healthy Snack Ideas to Lower Your Cholesterol. Thank you, {{form.email}}, for signing up. Saturated fat, carbohydrate, and cardiovascular disease. 1-800-AHA-USA-1 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. ©2020 American Heart Association, Inc. All rights reserved. 1-800-242-8721 Are Fat Free Foods Healthy for Your Lipid Levels? The American Heart Association makes dietary recommendations only after carefully considering the latest scientific evidence. Saturated fat sources include: fatty cuts of beef, pork, and lamb dark chicken meat and poultry skin high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream) Contact Us Harvard Health Publishing. Foods high in saturated fat include whipped cream, dried coconut, fatty meats, processed meats, desserts, oils, cheese, milk, butter, and chocolate. Grocery shopping & heart health: how to read the food label. The visible, white fat on cuts of meat is the most obvious example, but poultry skins also are high in saturated fat.Whole milk also is high in saturated fat — 1 cup contains about 4.5 g — as are products made with it, such as cheese, butter and ice cream. The American Heart Association is a qualified 501(c)(3) tax-exempt organization. Pets and Your Health / Healthy Bond for Life, Institute for Precision Cardiovascular Medicine. The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. How Can You Add Pecans to Your Diet for a Healthy Heart? It is … Many animal products contain high amounts of saturated fats. Among them: Although following a cholesterol-lowering diet does not ban you from eating animal meat entirely, consuming these products at every meal can add up. In the end, the only way to know how much saturated fat you are consuming is to read the nutrition facts and ingredients on all food labels. Some of these high-fat options, such as cream-based salad dressings and cooking oils, can take otherwise healthy, low-fat dishes and make them anything but. This site complies with the HONcode Standard for trustworthy health information: Cleveland Clinic. The alternatives you can use will depend on how you plan to use them. By clicking the sign up button you agree to the Terms and Conditions and Privacy Policy. Most plant-based cooking oils are unsaturated fats, because: 1. they are liquid at room temperature 2. but some 3. particularly palm oil 4. coconut oil 5. consist mostly o… The link provided below is for convenience only, and is not an endorsement of either the linked-to entity or any product or service. Whether you are trying to lose weight, lower your LDL ("bad") cholesterol, or simply want to be more heart healthy, minimizing foods high in saturated fats is a good idea.