Saturated fats in food

The Dietary Guidelines for Americans suggest that less than 10% of calories a day should be from saturated fats. The American Heart Association suggests a goal of 5% to 6% of daily calories from saturated fats.

Foods high in saturated fats include:

• Foods baked or fried using saturated fats.
• Meats, including beef, lamb, pork as well as poultry, especially with skin.
• Lard.
• Dairy products like butter and cream.
• Whole or 2% milk.
• Whole-milk cheese or yogurt.
• Oils from coconuts, palm fruits, or palm kernels.

Saturated fats can add up quickly in foods that combine ingredients. In U.S. diets, the most common sources of saturated fats are sandwiches, burgers, tacos and burritos — foods that usually combine meat and dairy products. Baked goods with butter, full-fat ice cream and other desserts are also common sources of saturated fats.

Saturated fat tends to raise levels of cholesterol in the blood. Low-density lipoprotein (LDL) is called "bad" cholesterol. High-density lipoprotein (HDL) is called "good" cholesterol. Saturated fats raise the levels of both.

A high level of bad cholesterol in the bloodstream increases the risk heart and blood vessel disease.

Limited evidence suggest that saturated fats and high cholesterol levels may be linked to an increased risk of Alzheimer's disease or other diseases that cause dementia.