Foods high in Saturated fat
Fatty acids with no double bonds, solid at room temperature. UK & EU labels surface this because high intake is associated with raised LDL cholesterol.
About Saturated fat
Saturated fats are fatty acids with no double bonds between their carbon atoms. The straight, packed structure makes them solid at room temperature and chemically stable. They occur mainly in animal fats (meat, butter, dairy) and tropical oils (coconut, palm).
Most saturated fats raise LDL cholesterol in most people, which is why UK and EU food labels highlight them. The picture has nuance: not all saturated fatty acids behave identically, and replacing them with refined carbohydrate doesn't improve cardiovascular outcomes, replacing them with unsaturated fats does.
UK guidance: saturated fat under 11% of total daily calories, about 30 g for women and 35 g for men. Most UK adults exceed this.
Top food sources of Saturated fat
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Common questions about Saturated fat
- How much saturated fat is OK?
- UK guidance: under 11% of total daily calories, about 30 g for women and 35 g for men. Most UK adults exceed this.
- Is saturated fat really bad?
- Most saturated fats raise LDL cholesterol in most people, which is associated with cardiovascular risk. The picture has nuance, not all saturated fatty acids behave identically, but the broad guidance is to keep it moderate.
- Should I replace saturated fat with carbs?
- No, replacing it with refined carbohydrate doesn't improve cardiovascular outcomes. Replacing with unsaturated fats (olive oil, nuts, oily fish) does.
- What about coconut oil?
- Coconut oil is mostly saturated fat. It's been marketed as healthy because of its medium-chain triglycerides, but standard evidence still shows it raises LDL cholesterol.