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Does eating saturated fat
raise cholesterol?
Medically reviewed by Adam Bernstein, MD, ScD
— By Louisa Richards on November 14, 2022
Saturated fat and cholesterol
Saturated fat guidelines Cholesterol guidelines
Balancing cholesterol Outlook Summary
Eating excess saturated fat can
increase low-density lipoprotein (LDL)
levels, or “bad” cholesterol. Health
experts agree that people should limit
saturated fat and replace them with
more nutritious, healthier alternatives.
The body needs healthy fats to function, and
optimal levels of cholesterol are beneficial for
the body. This waxy fat-like substance has
essential functions , such as helping produce
hormones and building cells.
High-density lipoprotein (HDL), or “good”
cholesterol, carries cholesterol back to the liver to
flush it out of the body. LDL, or “bad” cholesterol,
can build up in the arteries, causing them to
narrow, potentially leading to heart disease.
Learn more about the differences between HDL
and LDL cholesterol.
If a person eats excess saturated fat, their LDL
cholesterol levels may increase, so healthcare
professionals advise limiting consumption.
This article explores saturated fat and how much a
person should eat. Next, it explains how to eat to
balance cholesterol levels and provides a list of
foods to avoid and include in a balanced diet.
Finally, it discusses the outlook for people with
high cholesterol.
For more science-backed resources on
nutrition, visit our dedicated hub.
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Does eating saturated fat increase
cholesterol in the body?
Marta Mauri/Stocksy
Saturated fats occur naturally in foods from
animal sources such as red meat and dairy
products. In addition, some oils, such as palm and
coconut oil, also contain saturated fat.
The Centers for Disease Control and Prevention
(CDC) advise that saturated fats can make
someone’s cholesterol levels higher, so it is best
to consume foods lower in saturated fats.
Additionally, the American Heart Association
(AHA) recommends limiting saturated fat to
prevent cholesterol problems and heart disease
risk.
However, while dietary guidelines recommend
limiting saturated fat, there is some controversy
about this advice.
For example, a 2021 review notes that there is
inconclusive evidence that lowering LDL-
cholesterol by dietary means reduces a person’s
risk of developing cardiovascular disease (CVD).
The authors explain that decreasing LDL
cholesterol primarily reduces levels of large LDL
particles. However, small LDL particles have a
stronger association with CVD, and these are less
affected when a person restricts saturated fat in
their diet.
The review authors also stressed the importance
of the food matrix, which refers to the structure
and composition of an individual food where
saturated fat may occur. Various other nutrients,
including carbohydrates, vitamins, and minerals,
may also affect an individual’s risk of CVD.
A person can speak with a healthcare
professional for further advice about eating a
balanced diet and maintaining optimal cholesterol
levels.
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How much saturated fat to eat
The Dietary Guidelines for Americans
recommends limiting saturated fat to less than
10% of a person’s daily calories.
However, the AHA advises people to eat less than
this, aiming for a dietary pattern that obtains 5–6%
of calories from saturated fat. It explains that if
someone eats 2,000 calories daily, no more than
120 of them should come from saturated fat. This
equates to around 13 grams of saturated fat per
day.
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What should cholesterol levels
be?
To reduce the risk of heart disease, experts
recommend that a person keeps their cholesterol
profile within an ideal range. A doctor can test
someone’s cholesterol levels using a blood test.
Doctors may also look at triglycerides, which are
fats in the blood, when assessing a person’s
health risk.
The optimal lipid profile levels for adults are as
follows:
Total cholesterol: Between 125 and 200
milligrams per deciliter (mg/dL)
LDL cholesterol: Less than 100 mg/dL
HDL cholesterol: Greater than 40 mg/dL for
males and 50 mg/dL for females
Triglycerides: Less than 150 mg/dL
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How to eat to maintain optimal
cholesterol levels
A person may maintain optimal cholesterol levels
and lower their risk of heart disease using dietary
and lifestyle strategies. This may include changing
their diet, quitting smoking if applicable, and
exercising more.
The CDC also advises people to do the
following to help prevent high cholesterol levels:
maintain a moderate weight
limit foods high in saturated fat
consume foods that are low in saturated fat,
sodium, trans fat, and sugar
eat foods that are naturally high in fiber
The following food lists may help people make
nutritious choices to lower their cholesterol levels.
A person may wish to limit these foods that are
high in saturated fats :
beef and beef fat
poultry with the skin on
lamb
pork
cheese
butter
cream
cocoa butter
coconut and coconut oil
palm oil
Foods a person may add to a balanced diet
include:
fish
lean meat
low fat dairy products or dairy alternatives
whole grains
pulses, such as lentils, beans, and peas
vegetables
fruits
nuts
seeds
unsaturated oils
Outlook for people with high
cholesterol
A doctor may advise a person with high
cholesterol to change their diet or lifestyle.
Healthcare professionals may also prescribe
cholesterol-lowering medication such as statins.
People can lower their cholesterol levels by
eating a diet that limits saturated fats and includes
more nutritious alternatives.
The CDC advises people to check their
cholesterol levels at least once every 4–6 years
if they do not have heart disease. However, some
people may need more frequent monitoring of
their cholesterol.
A person can speak with their doctor to decide
what is best in their case.
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Summary
Most healthcare professionals agree that people
should limit the amount of saturated fat they
consume.
Animal products, such as red meat and dairy, and
tropical oils, such as palm oil, are sources of
saturated fat. People may lower their cholesterol
levels by consuming less saturated fats and eating
a nutritious diet, which may include whole grains,
vegetables, and pulses.
Individuals may also need to reduce sugar in their
diet and exercise more frequently to prevent heart
disease.
However, doctors may also prescribe statins or
other cholesterol-lowering medications to reduce
a person’s risk of cardiovascular disease.
People can speak with a healthcare professional
for further advice.
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Last medically reviewed on November 14, 2022
Cholesterol Nutrition / Diet
How we reviewed this article:
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