Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke. For example, if you need about 2, calories a day, no more than of them should come from saturated fat. From a chemical standpoint, saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature. Replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles. Saturated fats occur naturally in many foods.
The risk of chronic disease cannot be predicted simply by the content of a single nutrient in a food or food group in the diet. The contribution of food sources of calories, added sugars and saturated fat SFA to intakes of dietary fiber and micronutrients of public health importance is also relevant to understanding the overall dietary impact of these foods. Identify the top food sources of calories, added sugars and SFA in the U. All analyses included sample weights to account for the survey design. Calorie and nutrient intakes from foods included contributions from disaggregated food mixtures and tabulated by rank order. No one food category contributes more than 7. Three of the top 10 sources of calories and SFA beef, milk and cheese contribute On the other hand, foods categorized as desserts, snacks, or beverages, contribute Some food sources of calories, added sugars and SFA make major contributions to American dietary fiber and micronutrient intakes. Dietary modifications targeting reductions in calories, added sugar, or SFA need to take these key micronutrient sources into account so as not to have the unintended consequence of lowering overall dietary quality.
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Impact of fat reduction on flavor and flavor chemistry of Cheddar cheeses. In sharp contrast to the added sugars results, while the top three sources of SFA cheese, beef, and milk provide a third of dietary SFA, they also contribute Key characteristics of the 26 included studies are displayed in Table 1. These guidelines were derived from assumptions about the causal pathway of disease development, specifically that replacing saturated fat in the diet with polyunsaturated fat lowered total serum cholesterol, which in turn reduced risk of CVD. The most notable nutrient-dense food in this list, ready-to-eat cereals, contributes only 3. Studies that use quantitative dietary assessments, with a sufficient length of follow-up and sufficient personal and lifestyle data to adequately adjust for potential confounders, would be a welcome addition to the literature and bring needed clarity to the scientific evidence of the association of saturated fat with health. It has been suggested that it is not feasible to separate different types of saturated fat with respect to food choices because the foods contain a combination of several different saturated fatty acids. Table Eating foods that contain saturated fats raises the level of cholesterol in your blood.
Hafekost completed the systematic review and analysis. All authors contributed to the writing and approval of the final article. We summarized the data related to foods high in saturated fat and risk of mortality.