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Saturated Fat: A Little May be Too Much

OK, so we know that saturated fat isn't good for us. These fats are NOT essential to our bodies whatsoever, but boy are they tasty. Butter, ice cream, hot dogs, bacon - all dairy and meat products contain saturated fat.

Why are they bad for us? Saturated fats are known to raise LDL (bad) cholesterol levels over time. This leads to plaque build-up in your arteries, making it difficult for blood to pass to and from your heart, which puts you at risk for a heart attack. Now new research shows that food loaded with saturated fat may have immediate effects on your heart.

A study conducted in Australia took 14 healthy adults (ages 18-40) and gave them 2 meals consisting of a piece of high-fat carrot cake and a milkshake. The first meal was made with 90% saturated fat and contained 68 grams of fat! That's equivalent to a double cheeseburger, a large order of French fries, and drinking a large milkshake (yikes!) The second meal was made with polyunsaturated oil, and only contained just 9% fat.

The researchers took blood samples of the participants before and after the meals to see what happened to their HDL (good) levels of cholesterol. They discovered that the levels of good cholesterol decreased after the first fat-filled meal, and increased after the second healthier version.

The effects may be temporary, but they are still a cause for concern since this happens every time a person eats a meal high in saturated fat.

Fit's Tips: Here's the deal. It's important to limit your saturated fat intake as much as possible. Aim for 10% or less each day. That means if you eat 2,000 calories a day, eat no more than 20g of saturated fat. Cut back on meat and full-fat dairy products. Also check labels to see if there is hidden saturated fat (they tend to lurk in processed foods and snacks). You can also go for meat alternatives like Gardenburgers and Tofu Pups. I also love dairy free foods such as Wildwood Soyogurt and Tofutti Cuties (dairy-free ice cream sandwiches). They taste great and are so much better for your heart.


ley ley 10 years
you know for some reason I can't help but think sometimes that this fat issue is so much like a consipiracy. I mean over the past few years we've incorporated seed-based oils on our diet but we've practically have gotten fatter and fatter. There was a study where they fed pigs all saturated fats to get them fatter but somehow they got leaner so what they did was fed them when they switched to other oils they got incredibly fat on top of that they actually died even before they got slaughtered. I know pigs and humans are different - but in terms of diet pigs are the closest animal in to humans terms of nutrition. So i dont know im still in the middle about this one..
mizlynz mizlynz 10 years
That is really good advice. I've always sort of wondered JUST how much saturated fat is TOO much.
PJ-PJ-PJ PJ-PJ-PJ 10 years
That is great advice. The best chili I ever had was a vegetarian chili made with black beans & veggie burger "meat". It was so good. I had never had veggie burger meat or black beans before & I was so surprised at how good it tasted. I'm still eating the black beans on anything I can get, but I haven't been able to duplicate the chili recipe. (The vegetarian deli has been long closed. There is not a big market for vegetarian meals in my town!) Well, even though I know it's bad for you, after reading this I'm feeling extra guilty about last week. I had a Sonic Reeses Pieces Blast three nights in a row. I had never tried one of those before either. It was so good! I know it's terrible, but I was in a "zone" & I just did not care last week. Oooh, I also had their Butterfinger Blast this weekend. The Reeses is much better! I guess I'll get off my lazy butt & go for a walk today, now that I'm feeling guilty! I think I'll try to find another black bean/veggie chili recipe & give that another try this week.
kgtg1 kgtg1 10 years
Good advice!
Vegan Peppermint Patties
Pumpkin Muffins With Avocado
Roasted Tofu, Cauliflower, and Broccoli 1-Pan Meal
Vegan Chocolate Avocado Pie
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