Saturated Fat: How Much Is Too Much?

"Fats" are macronutrients. These are the nutrients that we consume in large quantities to provide energy. Each fat molecule is made up of a glycerol molecule and three fatty acids, which can be either saturated, monounsaturated, or polyunsaturated.

Saturated fatty acids have no double bonds, monounsaturated fatty acids have one double bond and polyunsaturated fatty acids have two or more double bonds. Saturated fats are fats that are “saturated” with hydrogen molecules. They are solid at room temperature e.g. butter.

It is not always clear what we should or should not eat to improve our heart health, especially when it comes to fats. Despite what you keep reading in the media, our advice is clear - replace foods containing saturated fats with foods containing unsaturated fats and try to avoid trans fats. But replacing saturated fats with refined carbohydrates alone, such as sugary foods and drinks, will not benefit your health. Replacing it with unsaturated fats such as fish oil, nuts or vegetable oils such as sunflower oil can help reduce your risk of heart attack and stroke.

(Read more - Foods For Heart Health)

Sources of saturated fat include the following foods -

Foods with saturated fat derived from animals -

• Dairy-based foods - such as butter, cream, ghee, milk and cheese, milkshakes etc.
• Meat - such as pork, lamb, goat meat, chicken etc.

Foods with saturated fat derived from plants -

• Palm oil
• Coconut oil, coconut milk and cream.

Saturated fats are also commonly found in many manufactured and packaged foods -

• Ice cream
• Fatty snacks 
• Sauces
• Heavy fried foods 
• Pastries
• Cakes 
• Biscuits
• Chocolate etc.

Research has found that medium-chain triglycerides (MCTs) are the healthiest type of saturated fat. For example, coconut is rich in MCTs.

(Read more - Fatty Liver Diet )

Overall, saturated fats have fewer beneficial effects on our bodies than unsaturated fats. This means that unsaturated fats may be a better dietary choice, although there are some exceptions.

According to recent research, consuming saturated fats may not be as bad for health as researchers previously believed. Fat is an essential nutrient that the body needs to function properly. Fat provides energy, absorbs certain vitamins and minerals, helps maintain body temperature and helps the body insulate vital organs.

Recent research has challenged the link between saturated fats and heart disease. Some studies have found no significant effect on people at risk of heart disease and stroke by reducing saturated fats. In contrast, the health benefits of unsaturated fats are well established. A meta-analysis of 21 studies found there was not enough evidence to conclude that saturated fats increase the risk of heart disease, but replacing saturated fats with polyunsaturated fats may reduce the risk of heart disease.

Two other major studies narrowed the advice a little and concluded that replacing saturated fats with polyunsaturated fats such as vegetable oils or high-fiber carbohydrates are best for reducing heart disease risk, but replacing saturated fats with highly processed carbohydrates may have the opposite effect.

(Read more - High Cholesterol)

Eating a diet high in saturated fat is associated with raising levels of non-HDL (bad) cholesterol. This is linked to an increased risk of heart and circulatory disease. Studies have shown that people with heart disease or those at risk of heart problems tend to have higher amounts of saturated fat in their diets.

Saturated fats, which appear in fresh meat and processed meat, are known to raise cholesterol levels. Processed meats are also often high in salt, which can cause high blood pressure, raising your risk for heart attack and stroke. Remember, though, that all types of fat are high in calories, so eating too much can lead to weight gain. Being overweight or obese is a risk factor for heart and circulatory disease, among many other diseases.

All foods rich in fat contain a combination of fatty acids. Thus, no food consists entirely of only saturated or unsaturated fats, making it very difficult for you to choose or avoid just one type. Eating more unsaturated fats than saturated and trans fats may reduce your risk of heart disease and increase "good" (HDL) cholesterol. Replace foods high in saturated and trans fats such as butter, milk with foods high in unsaturated fats such as vegetable oil, avocado and tuna fish.

(Read more - Ghee in Your Diet: Health Benefits)

Saturated fat is a type of fat that is mainly found in animal products such as ghee, butter, cheese, and red meat. This fat is in solid form and consuming it in excess can increase cholesterol levels in the body, increasing the risk of heart diseases. However, saturated fat is not completely harmful, and its consumption in limited amounts may be necessary. It is important to maintain balance in the diet, so it is better to consume mostly unsaturated fats, such as olive oil, nuts, and avocados, instead of saturated fats, which are beneficial for the heart.