What is saturated food?

Saturated fat is a type of fat that is found in animal products and some plant-based oils. Saturated fats can raise your cholesterol levels, which can increase your risk of heart disease and stroke.

Sources of Saturated Fat

Saturated fat is found in a variety of foods, including:

* Animal products: Red meat, pork, lamb, poultry with skin, cheese, butter, whole milk, and eggs

* Plant-based oils: Coconut oil, palm oil, and cocoa butter

How Saturated Fat Affects Your Health

Saturated fat can raise your cholesterol levels by increasing the amount of low-density lipoprotein (LDL) cholesterol in your blood. LDL cholesterol is the "bad" cholesterol that can build up in your arteries and narrow them, leading to heart disease and stroke.

Saturated fat can also increase your risk of developing type 2 diabetes and obesity.

How to Reduce Your Intake of Saturated Fat

You can reduce your intake of saturated fat by making the following changes to your diet:

* Choose lean protein sources, such as fish, chicken without skin, and beans

* Limit your intake of red meat and pork

* Choose low-fat dairy products, such as skim milk, low-fat yogurt, and reduced-fat cheese

* Avoid processed foods, such as chips, crackers, and cookies

* Choose healthy fats, such as monounsaturated fats (found in olive oil, canola oil, and avocados) and polyunsaturated fats (found in fish, nuts, and seeds)

Talk to Your Doctor

If you have high cholesterol or are at risk for heart disease or stroke, talk to your doctor about how to reduce your intake of saturated fat.