Saturated Fats
Saturated fats are often referred to as 'bad fats' - they are not considered essential for good health, and have been linked with an increased risk of heart disease and total cholesterol levels in the body.
Saturated fats are fats that are solid at room temperature. They are mainly found in animal products but can be found in some plant sources.
Animal-based sources of saturated fats include:
- Dairy foods - such as butter, cream, regular-fat milk and cheese
- Meat (such as fatty cuts of beef, pork and lamb, and processed meats like salami) and chicken (especially chicken skin)
Some plant-derived saturated fats include:
- Palm oil
- Cooking margarine
- Coconut
- Coconut milk and cream
Saturated fats are also commonly found in many manufactured and packaged foods such as:
- Fatty snack foods
- Deep fried take away foods
- Cakes
- Biscuits
- Pastries and pies
Saturated fats are one of the main causes of high blood cholesterol levels. The Heart Foundation has found that increasing amounts of saturated fats in your diet will cause a rise in the amounts of 'bad cholesterol' in you blood and decrease the levels of 'good cholesterol'. This can cause sticky, fatty deposits to build up in your arteries, causing them to narrow - and this increases the risk of blockages. If this happens around the heart, it can cause a heart attack, and if it happens in the brain it can cause a stroke.
It is important to choose foods that are low in saturated fat to help ensure good health. Remember to always look at the saturated fat content on labels and choose foods with the lowest amounts.
An Accredited Practising Dietitian (APD) can provide expert nutrition and dietary advice on the most appropriate type and amount of fat to eat each day. And an APD can teach you how to read food labels so you choose the best food products for you and your family.
