Heart Health High Cholesterol Nutrition Common Foods High in Saturated Fat By Jennifer Moll, PharmD facebook Jennifer Moll, MS, PharmD, is a pharmacist actively involved in educating patients about the importance of heart disease prevention. Learn about our editorial process Jennifer Moll, PharmD Medically reviewed by Medically reviewed by Richard N. Fogoros, MD on December 02, 2019 facebook linkedin Richard N. Fogoros, MD, is a retired professor of medicine and board-certified in internal medicine, clinical cardiology, and clinical electrophysiology. Learn about our Medical Review Board Richard N. Fogoros, MD Updated on September 26, 2020 Print Table of Contents View All Proteins Dairy Fats and Oils Whether you are trying to lose weight, lower your LDL ("bad") cholesterol, or simply want to be more heart healthy, minimizing foods high in saturated fats is a good idea. While some high-saturated fat foods may already be on your radar (beef, cheese), others, like ice cream and coffee creamer, may surprise you. Andrew Unangst / Getty Images Proteins High in Saturated Fats Many animal products contain high amounts of saturated fats. Among them: BaconBeefBeef fatBreakfast sausagesHot dogsLambPorkProcessed meatsSome cold cuts Although following a cholesterol-lowering diet does not ban you from eating animal meat entirely, consuming these products at every meal can add up. With that, limiting your intake of meat is one easy way to lower your intake of saturated fats. You can also choose "lean" or "extra-lean" meats. Lean meats contain less than 4.5 grams of saturated and trans fats per 100 grams, while extra-lean meats contain less than 2 grams of saturated fats and trans fats per 100 grams. Paying attention to trans fats is also important, since they decrease HDL ("good cholesterol") and, like saturated fats, also raise LDL, increasing your risk for heart disease. Healthy Alternatives These protein alternatives are better choices if you are looking to reduce your saturated fat intake: BeansFishNutsPoultry, including chicken and turkey (skin off)Soy products, like tofu How to Choose Low-Fat Meats Dairy Products High in Saturated Fats Dairy products can also introduce additional saturated fat into your diet. Dairy products high in saturated fat include: CheesesCreams Ice creamWhole and 2% milk and other dairy products Because consuming some dairy products can increase your saturated fat intake, it is a good idea to be mindful of the amounts of dairy being added to your favorite foods or beverages (for example, coffee creamer or butter on your toast). High fat dairy sources can add up fairly quickly. Healthy Alternatives To minimize the amount of saturated fat you eat, select low-fat varieties of your favorite dairy foods, which are usually labeled “low fat”, “skim,” or “part-skim.” Healthy Alternatives to Full-Fat Dairy Fats and Oils High in Saturated Fats Although various spreads and oils are not something you would consume alone, they are often added to a variety of foods during preparation. Some of these high-fat options, such as cream-based salad dressings and cooking oils, can take otherwise healthy, low-fat dishes and make them anything but. Fats and oils high in saturated fats include: Butter Certain plant-based oils (for example, palm oil, palm kernel oil, coconut oil)Cream-based dressings or dipsLardMayonnaise Fried foods and baked goods also have high levels of saturated fats and/or trans fats. Tricky Labeling While "sugar-free" foods may sound healthy, fats are often used as a substitute for high amounts of sugar. Likewise, and counterintuitively, "low-cholesterol" foods are often high in saturated fats. In the end, the only way to know how much saturated fat you are consuming is to read the nutrition facts and ingredients on all food labels. Calorie counter websites and smart device nutrition tracker apps can also be helpful in this regard. How to Read Nutrition Labels Correctly Healthy Alternatives The alternatives you can use will depend on how you plan to use them. For example, some oils are better for cooking than others. That said, healthier options you can consider include: Canola oilMargarine (non-hydrogenated or trans fat free)Olive oilSafflower oilSunflower oil Changing the way you prepare meals can help also reduce saturated fat intake. For example, bake your chicken rather than fry it, or steam fish instead of sautéing. Lastly, using reduced-fat varieties of dressings or dips can also prevent introducing excess saturated fat into your diet. Discover What the Healthiest Oils Are to Lower Your Cholesterol A Word From Verywell The American Heart Association recommends that adults who would benefit from lowering LDL cholesterol limit their consumption of saturated fat to 5 percent to 6 percent of total calories, which is equivalent to about 11 to 13 grams of saturated fat daily. When making any dietary change, think of all the delicious meals you can prepare—not necessarily what you have to avoid. In the end, lowering your saturated fat intake may take a little work and restraint, but the boon to your overall health will be worth it. Was this page helpful? Thanks for your feedback! Looking to start a diet to better manage your cholesterol? Changing lifelong eating habits can be scary at first, but our guide will make it easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fat, carbohydrate, and cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):502-09. DOI: 10.3945/ajcn.2008.26285. doi:10.3945/ajcn.2008.26285 Cleveland Clinic. Grocery shopping & heart health: how to read the food label. Harvard Health Publishing. The truth about fats: the good, the bad, and the in-between. Updated December 11. 2019. Cleveland Clinic. Fats: know your fats. Reviewed July 19, 2019. American Heart Association. The skinny on fats. Reviewed April 30, 2017. Additional Reading Rolfes SR, Whitney E. Understanding Nutrition, 13th ed 2013