Saturated fat: small amounts can be part of a healthy diet


Saturated fatty acids are fatty acid carbon chains saturated with hydrogen atoms, and are identified by the number of carbon atoms in the molecular chain: lauric acid C12:0; myristic acid C14:0; palmitic acid C16:0; stearic acid C18:0.1 Saturated fats are typically solid at room temperature.


Where it’s found
  • Relatively high amounts in animal fats1
  • Also found in most fats and oils, particularly coconut, cocoa butter, butter fat1
Effects on the body
  • Increases total and LDL cholesterol1
  • But also increases HDL cholesterol1
  • Diets high in saturated fat are associated with an increased risk of CHD2
  • When consumed as part of a low saturated fat diet, saturated fats can balance MUFA/PUFA, and may have a positive effect on cholesterol profiles2,3
  • Different saturates have different effects, although choosing foods based on type of saturate is not recommended as most sources contain more than one type1
ADA recommended daily intake

As low as possible, from 3% to 10% energy per day.1


Conclusions from the literature

Although saturated fat increases total and LDL (“bad”) cholesterol, it also increases HDL (“good”) cholesterol.1,3 High saturated fat diets are associated with an increased risk of CHD,2 but diets low in both total fat and saturated fat consistently show unfavorable effects on HDL.4,5


Click here to read the medical literature

References: 1. Position of the American Dietetic Association and Dietitians of Canada. Dietary fatty acids. J Am Diet Assoc. 2007;107:1599–1611. 2. National Cholesterol Education Program (NCEP) Expert Panel. Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III): Final Report. Bethesda, MD: National Institutes of Health; September 2002. NIH publication no. 02-5215. 3. Lichtenstein AH, Appel LJ, Brands M, et al. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee. Circulation. 2006;114:82–96. 4. Sundram K, Hayes KC, Siru OH. Both dietary 18:2 and 16:0 may be required to improve the serum LDL/HDL cholesterol ratio in normocholesterolemic men. J Nutr Biochem. 1995;6:179–187. 5. Müller H, Lindman AS, Brantsaeter AL, Pedersen JI. The serum LDL/HDL cholesterol ratio is influenced more favorably by exchanging saturated with unsaturated fat than by reducing saturated fat in the diet of women. J Nutr. 2003;133:78–83.