Back to knowledge librarySaturated Fat
What is Saturated Fat?
Saturated fats are one type of fat found in the diet. Saturated fat can raise levels of cholesterol in the blood, which can lead to an increased chance of heart disease and stroke. Foods containing lots of saturated fat also usually contain lots of calories. As a result, the Eatwell Guide recommends replacing saturated fats with unsaturated fats (such as avocado, nuts or seeds) to maintain a healthier diet. Foods containing a lot of saturated fat such as sweet and savoury snacks, should be consumed occasionally.
What is the role of Saturated Fat?
Saturated fat intake is linked to an increase in ‘bad’ cholesterol known as low density lipoproteins (LDLs). High levels of low density lipoproteins (LDLs) cholesterol is often used as a health marker, due to the potential for these LDLs to clog up arteries and lead to health issues. Consuming too much saturated fat can also increase the chance of obesity as fat is very high in calories. This is also a risk factor for heart disease and other health issues
What foods contain Saturated Fat?
There are many sources of saturated fat including fatty meat cuts, sausages, pies and parathas. Some dairy products have higher levels of saturated fats, including butter, ghee, cheese, cream and ice cream. Other foods include snack foods, both savoury and sweet snacks, such as crackers, crisps, chocolate, biscuits, cake s and pastries, and some oils, including palm and coconut.
Further Resources:
- Healthier food swaps – Food facts – Healthier Families – NHS
- Facts about fat – NHS
- Fat – Nutritional Information: British Nutrition Foundation
References:
British Nutrition Foundation (2023). Fat. Available at https://www.nutrition.org.uk/nutritional-information/f
at/ [Accessed 27 Aug 2024].
National Health Service (2023). Fat: the facts. Available at https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/ [Accessed 27 Aug 2024].
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.