Saturated Fat: A Beginner-Friendly Start
Saturated Fat: the few things that matter most, and the mistakes that catch people out early.
The fat found mainly in butter, fatty meat, cheese, cream, coconut oil and palm oil.
Key takeaways
- Dietary Guidelines limit: less than 10 percent of daily calories
- At 2,000 calories a day: under about 22 g
- Most useful single change: Swap butter for olive, canola or sunflower oil in cooking.
- Commonest mistake: Replacing saturated fat with refined carbohydrate, which achieves little.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
Why bother
Replacing it with unsaturated fat lowers LDL cholesterol, and what it is replaced with matters as much as the reduction itself.
Start here
These two first. Everything else is easier once they are habit.
- Swap butter for olive, canola or sunflower oil in cooking
- Choose lean cuts and trim visible fat
Then add these
The next additions, when you are ready for them.
- Use lower-fat dairy where you use a lot of it
- Read the saturated fat line rather than the total fat line
The numbers, in one place
| Measure | Figure |
|---|---|
| Dietary Guidelines limit | less than 10 percent of daily calories |
| At 2,000 calories a day | under about 22 g |
| AHA target if you need to lower LDL | about 5-6 percent of calories |
| Daily Value on food labels | 20 g |
| Best replacement | unsaturated fat, not refined carbohydrate |
Common early mistakes
- Replacing saturated fat with refined carbohydrate, which achieves little
- Assuming coconut oil is an exception; it is high in saturated fat
- Judging a food on total fat alone
Related topics
- Cholesterol: Sorting the Evidence From the Noise (Heart Health)
- Snacking: What Published Guidance Supports (Healthy Recipes)
- Reading the Nutrition Facts Label: What the Evidence Actually Says (Food Safety)
- Carbohydrates and Blood Glucose: Sorting the Evidence From the Noise (Diabetes)
Where to go next
- Saturated Fat: Common Questions Answered
- Saturated Fat at a Glance
- Saturated Fat — the reference entry
- Nutrition: The Complete Guide
- What the Guidance Really Says About Fruit and Vegetables
- The Evidence on Whole Grains, Without the Hype
When to speak to a doctor
See your doctor if you have a family history of heart attack or stroke at a young age, or fatty deposits around the eyes or in tendons, which can be signs of familial hypercholesterolemia. Call 911 for chest pain or discomfort lasting more than a few minutes, especially with shortness of breath, sweating or pain spreading to the arm or jaw.
Where this comes from
- Dietary Guidelines for Americans — Dietary Guidelines for Americans, 2020-2025
- American Heart Association — Saturated Fat
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.
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