A Beginner’s Guide to Saturated Fats: How Much is Too Much?

Beginner's Guide

Recent studies have shown that saturated fats can have a significant impact on health. Eating too much saturated fat can lead to an increased risk of heart disease, stroke, and cancer, among other conditions. So, how much is too much? What types of saturated fats should people be aware of? Here is a beginner’s guide to saturated fats, so you can make educated decisions about your diet.

What are Saturated Fats?

Saturated fats are a type of fat that can be found in animal sources like meats, dairy products, and eggs, as well as some plant sources like coconut and palm. They can remain solid at room temperature due to their chemical structure, and are generally considered “unhealthy” fats because of the health risks associated with them.

See also  hyperlipidemia

How Much is Too Much?

The World Health Organization (WHO) recommends that adults limit their daily saturated fat intake to less than 10% of their total energy needs. This translates to less than 11 grams of saturated fat per day for the average adult. For people on a 2,000 calorie per day diet, this would mean no more than 22 grams of saturated fat.

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Types of Saturated Fats to Avoid

It is important to be aware of the types of saturated fats that should be avoided, as eating too much of them can increase your health risk. Foods high in saturated fat include:

  • Butter
  • Red meat (beef, pork, and lamb)
  • Whole fat dairy products (milk, cheese, ice cream)
  • Lard
  • Palm and coconut oils
  • Processed foods (biscuits, cakes, pastries)

Health Benefits of Lowering Your Saturated Fat Intake

Apart from reducing your risk of various health conditions, eating less saturated fat can also have other benefits. These include:

  • Lowering your cholesterol and blood pressure levels
  • Helping you maintain a healthy weight
  • Improving your energy levels
  • Improving your mood and concentration


It is important to be aware of saturated fats and how much you should be consuming. Eating too much saturated fat can increase your risk of developing health conditions like heart disease, stroke, and cancer. The World Health Organization recommends limiting your saturated fat intake to less than 10% of your total energy needs. Eating less saturated fats can also have other beneficial health effects, so it is worth making the effort to reduce your saturated fat intake.