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Saturated fat is one of the most controversial topics in all nutrition. While some experts are sure that consuming saturated fat can negatively impact health, others believe that these fats are not harmful and can be included as part of a healthy diet.
However, it has been shown that too high saturated fat intake can actually increase the risk for heart disease, high cholesterol levels, and low “good” high-density lipid (HDL) cholesterol.
Nutritionists recommend that you try to consume more healthy fats, such as monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). They’re mostly contained in fatty fish, olive oil, avocado, nuts, and more.
If you suspect your diet is full of unhealthy fats, here are some signs of high saturated fat consumption:
Not knowing the types of fats and their health effects is a major reason people may consume too much of the bad fat. Saturated fat is contained in red meat, whole milk, cheese, butter, and poultry with the skin on. It’s also contained in some oils that people often mistake for super-healthy, like coconut. Olive oil, sunflower oil, and flaxseed oil are better for you.
French fries and chicken wings might be super tasty for you, but they’re not good for your body. Deep fried foods are high in trans fat, which raises your bad cholesterol while lowering your good cholesterol. What’s more, trans fat might even increase your insulin resistance, which can lead to type 2 diabetes.
If your cholesterol is higher than normal, don’t think that’s only due to genetics. Saturated fat increases levels of bad cholesterol, which in turn can raise your risk of cardiovascular disease. To treat high cholesterol, track how much red meat, eggs, and fatty dairy you eat. And don’t forget to follow the American Heart Association’s recommendation of no more than 11 to 13 grams of saturated fat a day for a 2,000 calorie diet.
If you have difficulty remembering names, dates, or what you ate for breakfast this morning, this could stem from many different things. It should be investigated by your healthcare provider if it’s an ongoing issue. And that could be a reason to take a look at your diet.
According to a 2012 study published in Annals of Neurology on the diets of more than 6,000 women over the age of 65, those who ate the highest amount of saturated fat had worse overall memory and cognition over four years of testing. Replace saturated fat-heavy butter and red meat with olive oil and fish rich in mono- and polyunsaturated fats, which are known to slow down mental decline.
If you drink your morning coffee along with antacids, this might indicate that you’re consuming too much fat. Saturated fat takes longer to digest, that’s why when you consume a fatty meal, you can end up with indigestion and heartburn the next day when excess stomach acid splashes back into your esophagus.
In fact, just one tablespoon of butter contains 12 grams of fat, almost all of it saturated fat. Though some people say that’s fine, most groups like the American Heart Association still recommend limiting the intake of saturated fat.
According to a small 2014 Swedish study in the Journal of the American Heart Association, people who consumed a large amount of saturated fat (in the form of muffins) over the course of seven weeks gained more belly fat than people who consumed muffins made with polyunsaturated fat.
