What’s Saturated Fat and How Does It Affect Your Health?

Some fats are better for you than others. Saturated fat is one type that can harm your heart if you eat too much of it.

Learn more about what saturated fat is, what foods you can find it in, and how to make healthier choices.

What’s Saturated Fat?

Saturated fat is a type of fat found in many foods we eat. You’ll find it in:

• Red meat (beef, pork, lamb)
• Butter and cream
• Cheese and whole milk
• Coconut oil and palm oil

These fats are usually solid when cold, like butter in your refrigerator.

What Happens When You Eat Too Much Saturated Fat?

Your body needs some fat to work properly. But eating too much saturated fat can cause problems over time.

It raises your “bad” cholesterol. This waxy substance can stick to the walls of your blood vessels. Think of it like a pipe getting clogged over time.
Your heart has to work harder. When your blood vessels get narrower, your heart has to pump harder to move blood through your body.
Your health risks go up. Too much saturated fat can lead to:

• Heart attacks
• Strokes
• High blood pressure

How Much Is Safe?

Health experts say saturated fat should be less than 10 percent of what you eat each day. For most people, that means about 20 grams or less per day.

What Can You Do?

You don’t have to give up all saturated fat. Instead, try swapping some for healthier choices:

• Cook with olive oil instead of butter
• Eat fish or chicken more often than red meat
• Snack on nuts instead of cheese
• Choose low-fat milk

Small changes add up. Your heart will thank you for making healthier fat choices today.