Saturated Fats

Learn how to choose healthy meat, poultry, and seafood View Videos

Saturated fats:

• raise levels of LDL (lousy) cholesterol in your body
• are found in all animal products
• are found in tropical oils such as:
  • cocoa butter
  • palm oil
  • coconut and coconut oil
  • palm kernel oils

Food and Meal Planning

Foods high in saturated fat

​Marbled or fatty meats:

• corned beef, brisket
• ground beef, short or spare ribs
• skin on chicken and turkey, chicken wings
• bacon
• sausages
• goose and duck
• breaded or battered foods
• high fat luncheon meats

​High fat dairy foods:

• whole milk (3.5%)
• high fat cheeses with more than 20% M.F. (milk fat)
• yogurts with more than 2% M.F
• butter
• cream

Ways to reduce saturated fat

Choose leaner meats:

• beef: round, sirloin, chuck, loin, extra lean ground beef
• lamb: leg, arm, or loin
• pork: tenderloin, leg, or shoulder
• veal: all trimmed cuts
• replace luncheon meats with low sodium canned fish or chicken/turkey packed in water
• remove the skin from chicken and turkey

Try different foods.

• Eat smaller portions of meat.
• Eat meat less often. Try eating more fish and vegetarian options, like dried peas, beans and lentils, or tofu.

​Lower fat dairy products:

• 1% or skim milk
• cheeses with less than 15% M.F.
• low-fat or fat-free yogurt, either plain or low-sugar fruit yogurt
• olive oil, avocado or non-hydrogenated margarine

Example Meals

Meal High in Saturated Fat

Total fat: 99 g (891 cal)
Saturated fat: 33 g (297 cal)

Meal Low in Saturated Fat/High in Healthy Fat

Total fat: 21 g (189 cal)
Saturated fat: 7 g (63 cal)