Test Your Knowledge

Saturated fat is a type of fat that is solid at room temperature. It is the biggest dietary source for high levels of low-density lipoprotein (LDL) or so-called “bad” cholesterol and often is a major factor in the development of heart disease and other illness.

All fats contain both saturated and unsaturated fatty acids. However, saturated fat is made up of triglycerides in which most of the fatty acids are saturated. Saturated fats are solid at room temperature and turn even harder when chilled. In general, the harder and more stable a fat is, the more saturated it is.

A diet high in saturated fat is linked to high blood cholesterol levels. Cholesterol is a soft, waxy, fat-like substance in the blood that is mostly created in the liver in part from a variety of foods, especially saturated fat. When a person consumes saturated fat, it causes the liver to produce more total cholesterol and more LDL cholesterol. This type of cholesterol is associated with a greater risk of developing heart disease or atherosclerosis (hardening of the arteries).

Diets high in saturated fats are also associated with increased risk of stroke and certain types of cancer.

Saturated fats are found mainly in foods that come from animal-based products such as:

• Butter and margarine (made from vegetable fat, but hydrogenated for firmness)
  
• Lard and shortening
  
• Meat (especially beef, lamb and pork) and poultry with skin
  
• High-fat dairy products made with whole milk (e.g., cheese, yogurt, cream, regular ice cream)

In addition, saturated fats are found in vegetable oils, including cocoa butter, coconut, palm and palm kernel oils.